Vegans follow a strict form of vegetarianism that eschews all animal products, including dairy, eggs and honey in addition to meat and fish. Although a vegan diet can be difficult to maintain without commitment and motivation, it can help you lose weight because your daily calorie intake is likely to drop when you give up all animal-derived foods.
Guidelines
To accurately gauge your weight loss, step on the scale before you start your diet and take several body measurements, including your waist, hip and bust circumferences. If you want to make sure you're reducing the number of calories you eat by adopting a vegan eating plan, keep a food journal to record what you eat each day, and calculate your calorie totals with the aid of an online calorie counter.
Pacing
Depending on your body size, level of physical activity and diet specifics, you may lose weight quickly, slowly or not at all after starting a vegan diet. According to the National Institutes of Health, there is only one proven way to slim down, and that's to burn more calories than you take in. Losing one pound requires burning or saving 3,500 calories. So, if your new vegan diet helps you eat an average of 500 fewer calories per day, you'll lose about a pound per week. If it keeps your caloric intake the same, you won't lose any weight unless you increase your physical activity.
Results
According to MayoClinic.com dietitian Katherine Zeratsky, vegetarians and vegans tend to weigh less than omnivores, eat less fat and consume fewer overall calories. For the most sustainable weight loss results, however, you'll need to stick to the diet. There is no specified amount of weight you'll lose on the eating plan, but if you are obese, you can follow the diet for an indefinite period to reach a healthy weight. If you drop pounds steadily, you may lose one to two pounds per week or up to 100 pounds in a year.
Considerations
Although many vegans weigh less than meat eaters, switching to veganism isn't a guaranteed way to slim down. If you intend to adopt a vegan diet for weight loss, speak with your doctor or a registered dietitian before proceeding. You may still need to reduce portions, choose lower-calorie foods and participate in regular exercise to see significant weight loss results over time.
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