HOW CAN A VEGAN DIET HELP YOU LOSE WEIGHT?
Have you been vegan for some time but haven't
lost any weight? If you're having trouble losing weight as a vegan, keep
reading to find out why!
8 Weight-Loss Tips You Should Know
Isn't it true
that all vegans lose weight?
Table of Contents:
On a vegan
diet, here are eight recommendations to help you lose weight
1. Avoid
eating vegan substitutes that have been processed.
2. Get rid
of the oils
*why should Do you avoid using oils?
*How to Get
Rid of Oils
3. Don't
overlook the importance of portion sizes.
4. Plan out
your week's meals.
*How should
you schedule your meals?
5. Drink
plenty of water
6. Read the
food labels
7. Cut out
processed sugar from your diet
8.
Double-check if you're receiving adequate protein.
ISN'T IT TRUE THAT ALL VEGANS LOSE
WEIGHT?
Many
individuals believe that losing weight on a vegan diet is simple. They believe
that turning vegan will cause them to lose weight regardless of what they
consume, as long as no animal products are present. This is a rather common
misunderstanding.
This myth
that "veganism equals weight loss" is false, as many people discover
when they go vegan. In reality, if you are not following a healthy vegan diet,
it is quite easy to gain weight. Vegans can eat a variety of processed foods
such as chips, cookies, cakes, "cheese," and so on. Everything has a
vegan alternative!
This is
excellent for the animals and the environment (and cheat days! ), but if you
want to lose weight on a vegan diet, you must consume the RIGHT foods the majority of the time.
8 WAYS A VEGAN DIET CAN HELP YOU LOSE
WEIGHT
If you're
having trouble losing weight on a vegan diet, have a look at these suggestions!
1.
AVOID PROCESSED FOODS. VEGETARIAN
OPTIONS
Beyond
Burgers, vegan butter, vegan cheese... So tasty, but so unhealthy! Treat
yourself now and again, but consuming this type of food on a daily basis will
make weight loss much more difficult.
There are
numerous healthy vegan cheese recipes on the internet that would be a perfect
substitute for store-bought processed cheese. There are also plenty of
delectable vegan burger recipes to be found!
Make sure
you have healthy food available at all times so you don't reach for anything
quick and processed when you're hungry!
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2. GET RID OF OILS
Why should you get rid of oils?
There has
been a lot of discussion about the health effects of oils. Some study suggests
that particular oils are good additions to your diet, while other research
suggests that all oil use is harmful to your health. This can be really
perplexing, so if you're on the fence about whether or not to drink oil, I
strongly advise you to conduct as much research as possible and make your own
decision.
After doing
some research, I decided to stop using oils because I believe they provide no
health benefits and potentially harm my body. Oil is just fat that has been
taken from entire foods and is high in calories. A tablespoon of oil has
roughly 120 calories in it that your body doesn't require! It's basically a
waste of calories, and eating more calories means gaining more weight.
Eating an
olive rather than simply the fat that has been drained out of it is far
healthier. You'll get more nutritional value from the entire olive. Coconut oil
is the same way. Coconut oil has recently received a lot of attention as a
health food, but according to Harvard research, trials have discovered that
it elevates unhealthy LDL cholesterol levels. It's just as bad as any other
type of oil.
HOW TO GET RID OF OILS
I've
discovered that oil isn't necessary for many recipes because it's merely used to
help with cooking. When sautéing on the stove, you can substitute vegetable
broth or water. If the flavor matches what you're preparing, you can even use
soy sauce or tamari.
However, in
baking recipes, eliminating oil can radically alter the texture, potentially
ruining the recipe. Applesauce or mashed bananas, or even a liquid sweetener,
can be used in its place. Looking for oil-free vegan baking recipes is your
best bet. They do exist, and they are delectable! These oil-free peanut butter
cookies are a must-try.
3. PORTION SIZES ARE IMPORTANT
I've heard a lot of people suggest that portion control isn't important on a whole-foods
plant-based diet. Some argue that you
can eat as much of the good stuff as you want and still lose weight on a vegan
diet as long as you avoid any processed foods.
I'm sorry, but I disagree.
You won't
lose weight if you eat a pot of potatoes every day or eat a lot of peanut
butter on a regular basis. Potatoes are good for you, rice is good for you,
all-natural peanut butter is good for you, and avocados are good for you. You
get my drift. However, if you eat these foods in excess on a regular basis, you
will find it difficult to lose weight.
If you like,
add one tablespoon of peanut butter to your oatmeal, but don't consume a couple
spoonfuls straight from the jar. If you're serious about losing weight, I'd
suggest only eating half an avocado at a time. Avocados are delicious, but they
can contain up to 300 calories depending on their size.
Consume as
many green vegetables as you want and as much fruit as you want, but there are
some healthful whole foods that you shouldn't eat in excess. So, if you're
eating all the proper foods but still can't seem to lose weight, check your
portion sizes!
You can also
try limiting beneficial fats, but don't completely eliminate them! Because
everyone's body is different, there is no set amount of food that you
should consume.
If you've
tried everything else on this list and is still having trouble losing weight,
you may need to experiment with your portions.
4. PREPARE YOUR WEEKLY MEALS
Many
individuals know what they should eat to lose weight on a vegan diet, but they
struggle to actually do it and stick to it. I understand that there are times
when I feel extremely lazy and am not in the mood to prepare a healthy dinner.
This is
where meal preparation comes into play. Meal planning and prepping can help you
keep on track if you have trouble staying on track.
MEAL PLANNING GUIDELINES
I recommend
looking for healthy vegan meals online or in a recipe book and choosing a
couple to consume during the week. Check the portion sizes and alter the
ingredient amounts as needed to ensure you have enough food to last the entire
week.
It may be
advantageous for you to select meals that share some of the same ingredients so
that you do not have to purchase as many goods or waste the ones you do
purchase. If a recipe calls for half an onion, for example, pick another dish
that calls for half an onion so that you can use the entire onion.
Make all of
your recipes on the same day and put them in containers in the fridge once you
have all of your ingredients for the week. Then you'll have a ready-to-eat vegan
breakfast, lunch, and dinner every day!
You'll be
far less likely to go for anything unhealthy at mealtime as a result of this.
If you're
having trouble sticking to a healthy plant-based diet, check out the Vegan
Starter Kit produced by Lars and Alena of nutriciously.com. They've put up a
very detailed e-book. It comes with a 14-day meal plan and grocery list, as
well as plenty of information on the health benefits of a plant-based diet.
This guide
will lead you through everything you need to get started if you don't know
where to begin and are feeling overwhelmed.
4. KEEP TO DRINKING WATER
We all know
how beneficial water is to our health, so make sure you're getting enough of it
(approximately 8 cups per day).
Pure fruit
juice can also be healthy in little amounts, but if you're trying to lose
weight, you shouldn't be wasting calories on what you drink! Even if your juice
is prepared entirely of 100% pure fruit, you may be adding a lot of calories to
your diet that you don't need.
Except for
water, this rule applies to all beverages. For example, I enjoy kombucha and
believe it has health advantages, but if you drink it every day, you'll need to
cut back on the calories you consume. It's much easier to simply drink water.
Those who
consider smoothies to be drinks should reconsider. Smoothies are delicious, but
depending on the content and quantity, they should be consumed as a meal or a
snack. Don't think of it as a simple drink.
5. CHECK THE LABELS ON THE FOOD
Remember
that just because something is labeled as "vegan" doesn't imply it's
healthy. Pay attention to the ingredient list and the number of calories per
serving. Don't be deceived by serving sizes that are too small to make the
calories appear lower.
Also, ensure
sure there are no oils or extra sugar in the components. You can discover more
about other names for sugar here. Sugar is frequently hidden on ingredient
lists under a different term that you may not realize is sugar.
You've
undoubtedly heard it before, but I'll say it again: If you can't pronounce it
and/or have never heard of it, it's generally not something you should eat. Not
at all, especially if you're trying to reduce weight!
Mary's Gone
Crackers are a delicious snack that adheres to a plant-based, whole-food diet!
These crackers are available on Amazon.
7. DON'T USE REFINED SUGAR
This one
goes hand in hand with reading labels, but don't add refined sugar to anything
you produce at home.
Here are
some vegans sweetening options for your recipes:
1. Maple syrup that is 100 percent pure
2. Timetables (you can make your own
date paste as well)
3. Molasses made from blackstrap
molasses
4. Fruit mashed (such as bananas and
applesauce)
8. CHECK TO SEE IF YOU'RE GETTING ENOUGH
PROTEIN
When I hear
people suggest that you can't get enough protein on a vegan diet, it irritates
me since you absolutely can. The issue is that many people don't know how to
get protein when they go to a vegan diet because they were accustomed to getting
it primarily from meat.
Veganism
does not imply solely consuming fruits and vegetables, as this will leave you
hungry and seeking junk food. This is why getting adequate protein is critical.
Protein will also aid in the maintenance of muscle mass and metabolism.
Protein can
be found in abundance in legumes. You should aim to incorporate them into your
diet on a daily basis. For vegans, here is a list of some wonderful, healthy
protein sources:
1. Chickpeas
2. Pinto beans
3. Kidney beans
4. Lentils
5. Organic tofu
6. Black beans
7. Green peas
There are
many more protein-rich vegan foods than those listed here, but these are some
basic staples to include in your diet on a regular basis.
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