If you cut out any major food groups, you will likely lose weight. Vegan diets restrict intake of food from animal sources including meat, dairy, or egg products. Acceptable foods on a vegan diet include fruit, vegetables, grains, legumes, and other non-animal food sources. Vegans must be very food label savvy, since many processed foods contain eggs or dairy. A vegan diet, like any restrictive diet, will likely lead to weight loss.
Weight Loss
According to a 2007 study in "Obesity," participants on a low-fat vegan diet lost significantly more weight than those following a more moderate low-fat diet at both the one and two-year marks. Eliminating animal products from your diet may decrease your fat intake, particularly unhealthy saturated fat. Vegan sources of protein like beans and soy tend to be lower in fat than full fat meat and dairy. Switching to lean protein sources may contribute to weight loss by decreasing calorie intake. However, watch your portion sizes of protein sources like nuts and seeds that are high in calories but contain healthier unsaturated fat.
The Full Factor
Fruits and vegetables help make you feel full. They have a high water content that fills up the stomach. These foods are also packed with fiber. Soluble fiber expands in your stomach, taking up more space and thus helping you to feel satisfied. Vegetables and fruit provide you with a lot of nutrients and relatively few calories, making them ideal for healthy weight loss.
Whole Grains
Grains are a staple in vegan diets. Choosing a diet high in whole grains while watching your calorie intake can help you lose more weight, according to a 2008 article in "Nutrition Reviews." The article concluded that diets high in whole grains were associated with a lower body mass index and waist circumference. Check food labels to ensure you are choosing a whole grain. The label should say "100% whole grain" or have a whole grain listed first on the ingredients list.
Choose Your Vegan Food Wisely
While it is possible to meet most nutrient recommendations on a vegan diet, a 2006 review in "Proceedings of the Nutritional Society" found that vegans tend to have low intakes of B12 and calcium. If you are following a vegan diet, you may want to consider a supplement including these nutrients. Also remember that not all food allowed on a vegan diet is healthy. There are many processed vegan products high in sugar, sodium, and fat. If you stick to the healthy basics of whole grains, fruits, vegetables, and legumes, you may be able to improve your health and decrease your weight.
References
- "Obesity"; The Two-Year Randomized Weight Loss Trial Comparing a Vegan Diet to a More Moderate Low Fat Diet; Gabrielle M. Turner-McGrievy, et al.; 2007
- "Nutrition Reviews"; Cereal Grains, Legumes, and Weight Management: a Comprehensive Review of the Scientific Evidence; P.G. Williams, et al.; 2008
- "Proceedings of the Nutritional Society"; Health Effects of Vegetarian and Vegan Diets; Timothy J. Key, et al.; 2006
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