Vegan diets are eating regimens based on only plant-based foods. They eliminate all animal-based products from the diet, including dairy and eggs. Some vegan diets even go so far as to shun the use of honey, since it is produced by bees. Adhering to a vegan diet can be a healthy way to lose weight, but as with any diet, the key is to limit your intake of calories. A clear advantage of a vegan diet is that it can be easier to reduce your calorie intake, as most high-calorie foods are animal-based. According to the Vegan Club website, when compared to non-vegans, vegans on average have healthier body weights.
Basics
Vegan diets tend to be lower in overall calories. Plant-based foods such as tofu, beans and grains tend to contain fewer calories than animal-based foods such as red meat, butter and cheese. Also, by eating a vegan diet, you will likely eat more fruits and vegetables. This increase in fruits and vegetables can help you lose weight by filling you up on low-calorie foods. The high fiber and water content found in produce allows you to feel full on less food.
Specifics
To lose weight on a vegan diet, there are certain foods that should take center stage in your regular diet. Fruits and vegetables should be consumed with every meal and as snacks. According to Arthritis Today.org, to achieve a healthy weight, two-thirds of your dinner plate should be made up of fruits and vegetables. Mix whole grains in throughout your day. Whole gains can be consumed in the form of brown rice, whole grain pasta, whole grain cereal, whole grain breads, whole grain crackers and oatmeal. Include plant-based proteins in your meals. Use proteins such as tofu, soy-based meat substitutes, beans, peanut butter, nuts and seeds.
Considerations
Simply starting a vegan diet can cause you to lose weight due to the drastic change in choices of food you'll be able to eat. If you are used to eating an animal-based diet, the initial change to plant-based foods can decrease your calories and help jump-start your weight loss; you will be eating less because you are unsure of what to eat. Despite this initial benefit, it is important to educate yourself on vegan foods, where you can buy them and how to incorporate them into your diet.
Cautions
Many junk and processed foods are suitable for vegans, but eating these will not help you lose weight. At times, people who are new to the vegan diet find vegan-friendly junk foods, because they are unsure what is vegan and how to incorporate vegan foods in their diet. Therefore, if your goal is to lose weight on a vegan diet, steering clear of these calorie-dense, nutritionally deficient vegan junk foods is necessary.
Tips
Pay attention to your intake of vitamin B-12. Eating a vegan diet can cause you to develop a vitamin B-12 deficiency, because B-12 is mainly found in animal products. Take a B-12 supplement to help ensure you do not become deficient.
To easily incorporate vegan foods into your diet, take your old favorite recipes and make them vegan. Buy and use soy-based fake meats, vegan cheese such as Daiya brand, soy milk, vegan butter and powdered, wheat-based egg replacement for baked goods.
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