Consuming a plant-based diet is your healthiest choice, according to the Harvard School of Public Health. In addition, the high concentration of fiber in leafy greens, vegetables, fruits, whole grains and legumes makes a vegan diet more filling and improves digestion. In the first 30 days of a healthful vegan diet, you can lose up to 8 lbs., gain energy and improve your cardiovascular health.
Healthful Vegan Diet
Vegans eliminate animals and animal byproducts, but cutting meat and dairy is not enough to promote weight loss. Choose healthful vegan options naturally low in calories for the best results. During the first month of your vegan diet, transition from refined carbohydrates to unsweetened whole grains like steel-cut oats, amaranth, quinoa, millet, barley, wild rice, brown rice and whole-wheat pasta. Choose plant-based proteins like beans and lentils. Eat nuts and seeds every day but in small amounts due to their high caloric content. Choose heart-healthy vegetable fats like flaxseed oil, canola oil, seeds, olive oil and avocado. Consume fresh produce at every meal and for snacks.
Unprocessed Food
Eating more healthfully means making the move from processed foods to fresh, whole foods. Cut calories and trans fat by switching from fried chips and french fries to cut vegetables topped with hummus or nonfat soy yogurt mixed with blueberries. Avoid convenience foods and junk foods, which may be vegan but also typically contain high amounts of saturated fat, sodium, sugars and syrups. Spend the first month of your vegan diet eating more raw food such as vegetable sprouts, leafy greens, grapefruit, berries, soaked nuts and sprouted grains.
Food Preparation
Do not disguise your vegetables and protein sources under thick sauces, dressings and gravies. Keep your vegan food preparation light to make it more healthful and promote weight loss. Use fresh herbs and spices when cooking, not salt and fat. Make homemade soups and sauces with a base of low-sodium vegetable broth. Skip sugar and honey and sweeten your oatmeal with berries and dried fruit or season with cinnamon or vanilla.
Daily Activity
A month of following a vegan diet will help you lose weight, but daily activity will improve your chances of maintaining weight loss. For a quick vegan energy boost before working out, have a couple bites of banana or a handful of raisins. Try to raise your heart rate for at least 30 minutes with cardiovascular exercises such as speed-walking, bicycling, martial arts, hiking uphill, power yoga or running. To build muscle, do resistance activities such as push-ups, Pilates, pull-ups and squats.
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