Here are the best tips on how to successfully lose weight with a vegan diet long term.
More and more people are eating vegan food. But is the vegan diet good for losing weight?
The key to success is the frequent use of unprocessed, fresh ingredients while avoiding animal foods. Those who want to lose weight long-term and permanently and increase their chances of success are in the right place with the vegan diet.
Weight loss with a Vegan diet: Does it work?
More and more people turn to the vegan diet for weight loss and rightly so. Observational studies show that vegans have a lower body mass index (BMI) than non-vegans. The BMI has proven itself over the years as a measure for assessing a healthy body weight.
The plant-based diet is also superior to other diets when it comes to weight loss. Numerous studies have shown that a low-fat, vegan diet resulted in the most significant fat loss among the diets compared
To achieve success, vegans did not even have to count calories. The study participants intuitively consumed fewer calories, but at the same time, they ate each meal. They were also able to lose more than the calorie-counting non-vegans in the comparison groups. Eating vegan food seems to be useful for getting rid of a few annoying pounds.
It sounds almost too good to be true; you are always full and still tumble the pounds. It is made possible by the high proportion of whole grains, legumes and vegetables, and fruits in a plant-based, vegan diet. Since these foods contain a lot of water and healthy fiber, they will satisfy for a long time while preventing food cravings.
Also, the complex carbohydrates of these foods provide the body with energy. The typical periods of fatigue, such as those that frequently occur after a meal rich in fat and meat, are avoided.
In a comparison of the most common diets, the plant-based diet as a meatless diet is working better. Alone not eating animal food means a potential plus in losing weight
The vegan diet is usually lower in calories than other diets. For this reason, it is best suited to lose weight without constantly counting calories.
Eat large quantities of vegetables with every meal. Vegetables are high in fiber and contain a lot of water. It fills the stomach very well. At the same time, vegetables contain many vitamins and minerals that are essential for a healthy body. Since vegetables are virtually fat-free and often low in carbohydrates, you can eat them without hesitation.
Beans and grains also provide plenty of healthy protein that lasts long and sustains muscle mass during regular exercise. This way you protect your metabolism and counteract the yo-yo effect.
Also, avoid heavily processed products. There are now many sweets and substitutes that do without animal ingredients. That makes them vegan, but by no means low in calories. If you want to lose weight, your focus should be on unprocessed foods such as fruits, vegetables, nuts, seeds, grains, and legumes.
Vegan foods with many calories
An excellent example of a vegan calorie bomb is vegan cheese. Of course, switching to the vegan diet will be easier if we replace the beloved Gauda by a cheese substitute, rather than a vegan spread cream. However, many replacements for much of it consist of fats such as palm or coconut oil. These fats are true calorie bombs.
When shopping, look for the fat content and compare the calories in the nutritional chart with animal products. Some meat substitutes, on the other hand, are even low in fat, as they consist primarily of soy protein. A look at the packaging back of the products is worthwhile.
The nut nougat cream in the morning, the cream for the kitchen, the chocolate in the evening and chips or cookies are now available in vegan variants. But they do not have fewer calories than their representatives with milk. If you want to lose weight as a vegan these variants are not suitable.
Avoid high-fat substitutes, as well as sweets and snacks. Especially with products with glucose-fructose syrup caution is required.
In addition to fat, sugar can be fattening. Frequently, manufacturers use so-called glucose-fructose syrup to avoid the term sugar. These new types of sugar are still unhealthier than table sugar and increase appetite.
How to cover all the nutrients you need
You need to eat fewer calories than your body consumes if you want to lose weight. Only then does the body begin to pull the missing energy out of the fat reserves. With such a reduction diet, the number of nutrients added, such as minerals and vitamins, also decreases in the same breath.
Since some food groups are avoided, especially in the vegan diet, a well-considered selection of foods is essential to prevent long-term nutrient deficiency.
For this reason, particularly nutrient-dense foods should be consumed. Swipe high-calorie drinks as well as sugary desserts and snacks from your grocery list. White flour products such as bread rolls, toasted bread, or light noodles hardly provide vitamins and minerals.
Instead, opt for wholegrain bread or wholemeal pasta. Vegetables such as broccoli, spinach, or cabbage provide many nutrients and fill the stomach. That’s the only way you can successfully lose weight with a vegan diet.
Vegans should also eat legumes every day. Legumes such as beans or lentils are among the best sources of iron sources.
Helpful is t combine legumes with vitamin C-rich foods such as fresh peppers and lemon juice or eat a kiwi for dessert. Vitamin C increases iron absorption in the intestine and ensures adequate supply. To get enough calcium, you are right to choose tofu, soy yogurt, or unsweetened soy milk.
As long as you eat a varied diet, avoid heavily processed foods, and absorb most of your calories from grains, legumes, and vegetables, and fruits, your body should be adequately nourished.
The only exceptions are iodine and vitamin B12. Since iodine is only present in sufficient quantities in some algae species and vitamin B12 is absent in a vegan diet, these nutrients you can supplement.
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