Nowadays, numerous people have only one goal: to lose weight. They try various diets and try to lose weight as healthier as they can, but still they fail. One of the approaches towards a healthier life that many people try nowadays is becoming vegan. It can be very effective, but it can also offer you various health benefits. Veganism is doesn’t include the intake of any type of meat, poultry or fish. It’s quite similar to vegetarianism, but it also eliminates the intake of anything that is derived from animals like: cheese, honey, milk or eggs. Vegans also avoid the use of products derived from animals including silk, leather, wool, fur etc.
Veganism is mostly chosen because of people’s personal reasons. They feel truly connected to animals and claim that exploiting them is a horrible thing to do. It can help our Planet Earth and also help our future generations live healthier. The industries that produce eggs, dairy and meat often do that in unhealthy conditions. They also add chemicals and various additives. Vegan diets include only unrefined and organic foods. There are also people who decided to choose veganism to obtain health benefits like hypertension, certain cancers, a lowered risk of diabetes, ischemic heart disease, obesity and high cholesterol. If you become a vegan, but do it properly, it will definitely help your weight-loss efforts, but also improve your overall health!
Vegan Weight Loss Diet
The diet mostly includes eating natural foods that are very simple: fresh fruits, legumes, vegetables, seeds, leafy greens, nuts and whole grains. You can prepare anything with them and in return, you’re going to supply your organism with plenty of zinc, vitamin D, omega-3 fatty acids, protein, vitamin B12, iron, calcium and fat. You mustn’t forget that these are very important, so you must have a diet that’s rich in them.
We all know that protein is mostly included in dairy and meat, but you also have vegan alternatives. They include: soy milk, spinach, tofu, broccoli, chickpeas, almonds, peanut butter and kale. They are the richest in protein.
This vitamin is mostly included in eggs and dairy products, but some of the best vegan sources of it include soy milk. Another good alternative is to add it into your diet by B12 supplements.
This vitamin is extremely important for the health of our bones, but we all know that it is mostly included in dairy products. Try to consume products that are naturally rich in calcium like: broccoli, kale, spinach, as well as other leafy green vegetables. You can also consume calcium-fortified soy milk.
Meat includes plenty of iron, but chickpeas, kale, beans, raisins, lentils, bok choy etc. are also full of plenty of iron that can even help you prevent anemia.
Some of the products with zinc that aren’t of animal origin include whole grains, nuts and legumes.
Omega-3 Fatty Acids:
Omega-3 fatty acids are healthy for us, but they can mostly be found in fatty fish. You can also find them in tofu, soybeans, walnuts and flaxseed oil.
Exposing yourself to sunlight is something you should do if you want to intake the most vitamin D. You can also take it in the form of supplement, but also vitamin D-fortified soy milk and rice milk.
We should all intake fat too if we want to be healthy. Vegan diets don’t contain cholesterol, but also have a limited supply of saturated fats. Try to intake plenty of nut butters, coconut oil, avocados or other types of oil.
How Much Time Do We Need In Order To Lose Weight With The Help Of A Vegan Diet?
If you want to lose weight, you must remember to work very hard. It doesn’t mean that you’ll start losing weight immediately after you’ve started to use a vegan diet. This type of diet will improve your metabolism, digestion, increase energy levels and reduce fat deposition. If you want to lose 1 pound, it is like you just lost 3,500 calories.
You can find it difficult to eliminate more calories or get used to a new diet. You should make sure you intake all the necessary nutrients in order to have a healthy organism. You also mustn’t forget that many of the vegan foods contain plenty of sodium: nuts, soy products and seeds. They can destroy your purpose of losing weight.
According to experts, if you start a vegan diet so that you can lose weight, you should intake 1,500-1,800 calories every day. You’ll manage to lose about 1 pound every week.
Risks & Side Effects
One of the biggest risks of people who want to try eating a vegan or vegetarian diet is being nutrient deficient. When we have a “normal” diet, we offer our body an intake of a bigger part of the essential nutrients that we need in order to have an optimal health. Many people who are vegetarians or vegans forget to intake foods that are especially high in these important nutrients and they also don’t use dietary supplements. Other most common side-effects are hormonal imbalance, digestive problems, decreased minerals as well as problems with the growth and development. Eating vegan or vegetarian food can also cause difficulties when you go out and eat with friends or family. You’ll need to learn how to cook for you only and you’ll probably crave for certain foods, too.
Mineral uptake – The vegan weight loss plan considers the intake of nuts as some of their most essential element. These contain phytic acid which is known to be able how to suppress the action of minerals in your body. Nuts can also disturb your digestion, but also limit the production of enzymes.
Hormones – Products based on soy are also very present in these diets. We need them in order to intake more proteins. Still, they are full of some estrogenic compounds that can have a negative effect on our thyroid gland. In this way, your hormones become imbalanced.
Development and growth– As we said, during the vegan weight loss regimen, you’ll intake foods like legumes, seeds and nuts because they contain protein. Still, this type of protein is of low quality unlike the protein contained in meat. This can cause toxicity in the body. Vegans are often recommended to intake protein shakes and supplements.
Digestion – Low protein intake causes reduction in the production of digestive juices that are necessary so that we can break down complex molecules. The decrease in gastric juices causes poor uptake of nutrients along with some other potential risks.