Vegan Diet & Weight Loss

Former President Bill Clinton lost 24 lb. by switching to an essentially plant-based diet. Clinton changed his diet primarily to help reverse arterial blockage and clear up calcium deposits around his heart. However, the weight loss was another benefit of the diet. A recent study published in "Vegetarian Times" magazine stated 3.2 percent of U.S. adults, or 7.3 million people, follow a vegetarian-based diet. In addition, 0.5 percent or 1 million Americans are vegan.

Definition of a Vegan Diet

A vegan is someone who does not consume any products from an animal. This includes meat, fish, poultry, milk, eggs and cheese. Vegans also avoid animal-based ingredients in processed products such as glycerin, mono and diglycerides, gelatin, whey and rennet. Many vegans also choose not to purchase products that have been tested on animals or wear products from an animal. A vegan diet differs from a vegetarian diet because vegetarians consume dairy and egg products.

Weight Loss on a Vegan Diet

People choose to become vegan for a variety of reasons. Some individuals become vegan because they believe animals should not be exploited and killed for human consumption. Others choose to become vegan for environmental, social justice or health reasons. Losing weight is one of the health-related reasons to try a vegan diet. While it is possible to make unhealthy food choices on a vegan diet, if you consume a balanced diet that includes a variety of whole foods, it will likely be more nutrient-dense than an omnivore diet. By avoiding animal products, you will not consume any cholesterol and your saturated fat intake will likely be lower. Plant foods are generally nutrient-dense foods, meaning you will receive more nutrients for a lower calorie amount. The fiber in plant foods also helps individuals feel full longer.

Weight Loss Tips

To lose weight on a vegan diet, focus on consuming whole, unprocessed foods. Try to eat foods as close to their natural state as possible. Instead of eating an applesauce, consume a whole, raw apple or eat raw grapes instead of sugary grape juice. When possible, consume the fruits or vegetables uncooked.

Drink water throughout the day.

Monitor your portion sizes and avoid eating too much refined carbohydrates such as pasta, white bread and white rice.

Exercise for 30 to 60 minutes, most days of the week.

Health Benefits

Vegan diets have been linked to preventing cancer, lowering blood pressure, preventing and reversing diabetes and reducing the risk of heart disease. Because eating meat and dairy can affect the pH levels of the bloodstream, calcium is often taken out of the bones to balance the alkalinity of the bloodstream. When this calcium is removed from the bones, it places individuals at a higher risk of developing osteoporosis. Vegans tend to consume more alkaline foods that do not promote this activity.

Considerations

It is possible to eat unhealthily or harm your health while on a vegan diet. To avoid any nutritional deficiencies, eat a wide variety of foods. Pay attention to how much calcium, iron and vitamin B12 you consume. Vitamin B12 is found primarily in meat and dairy products, however, many vegan foods are fortified with the vitamin. Your calcium intake may come from soy milk, veggie burgers, broccoli or green, leafy vegetables. Iron is found in spinach and fortified products. Although many people worry about protein, it is nearly impossible to have a protein deficiency if you are consuming a healthy amount of calories.