You often hear that the key to weight loss is calorie consumption; the more calories you cut out of your diet, the more weight you will lose. But other factors affect weight loss, and some of them contradict the calorie consumption perspective in general. Studies are showing that it's the quality of the food you eat, as opposed to the quantity. A recent study from Imperial College in London documented the diets of 370,000 adults across Europe for five years. The study found that people who followed a vegan diet lost more weight than those following a low calorie diet. The vegan diet group consumed a much larger number of calories than the other group, yet managed to have the most effective weight loss.
A Vegan Diet
A vegan diet is healthy for many reasons. By eating only fruits, vegetables, legumes, grains, soy, nuts and seeds, your body absorbs needed nutrients and rids itself of toxins that not only harm your body, but also impair your digestive system and metabolic rate. According to William Harris, M.D., author of "The Scientific Basis of Vegetarianism," a vegan diet has been linked to cures and preventions for cancer, rheumatoid arthritis, heart disease, and other ailments. According to The American Heart Association, most vegans do have a lower body mass index and are said to be generally healthier than those who do consume meat and dairy. The Mayo Clinic also concurs that following a vegetarian diet will lead to healthy and effective weight loss when executed correctly.
What to Eat
A general vegan diet is based on the consumption of fruits, vegetables, legumes, grains, soy, nuts and seeds. Breakfast could be a large fruit salad or a strawberry soy milk shake. Lunch could be a large walnut salad with an oil and vinegar dressing. Snacking can be done with nuts, seeds and other fruits and vegetables. Dinner could be cooked whole grains, such as whole wheat pasta, and steamed vegetables. There are also many dessert options, from sorbet to soy ice creams. Other popular food options are tomato and lentil soup, quinoa and couscous.
Beat the Cravings
Beginning this diet, you may find yourself craving meat and dairy. Remember that there are many healthy, natural products that are imitations of meat and dairy. Soy, a natural protein, can be produced in forms of tasty ice creams and cheese. Tofu, seitan, and tempeh are also naturally fermented proteins that can be made into burgers, sausages and imitation turkey. These proteins can be cooked and grilled in the same fashion as meat, from marinades to deep frying. However, you must be cautious when consuming soy and tofu protein because too much protein can lead to weight gain.
Misconceptions
Keep in mind that eliminating meat and dairy does not give you the opportunity to eat foods that are high in processed sugars and preservatives. More often than not, people believe they can eat sweets and candy because they do not contain meat and dairy. Try to focus on what to eat, rather than what not to eat. Eat plant based foods or foods that are prepared naturally, without any preservatives, pesticides or additional chemicals.
Considerations
Please consult your physician prior to commencing this diet. It would be helpful to record all the food you are consuming to ensure that you are eating a proper amount of nutrients and not overwhelming your diet with proteins and imitation meats. It is also recommended to drink water throughout the day and to refrain from caffeinated beverages such as soda and coffee.
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