Vegan diets are going crazy about weight loss. Vegan diets ha e shown to be effective in fighting against various diseases including obesity. According to a study in 2016 from Harvard University it was found that vegetarians lost more weight when compared to non vegetarians. Another study conducted in 2009 says that vegetarians have a more healthy BMI when compared to non vegetarians. In todays article we will discuss regarding benefits of vegan diet along with pros and cons of a vegan diet.
Does Vegan Diet Helps In Weight Loss?
We all know that vegans do not consume meat, fish, eggs and dairy products too. They prefer eating more of fresh vegetables and fruits, legumes, beans, meat alternatives and plant based dairy. Then the question arises how vegan diet helps in weight loss? Here is the answer– As vegans more of pulses, whole grains which are loaded with fibre and low in calories which helps in keeping us full for a longer period of time eventually helps us in weight loss.
Vegans also avoid junk foods that are calorie dense. This helps in reducing the load of calories in the diet which helps in weight loss.
Is This Approach Healthy?
As vegan diet mainly cuts animal products which are a source of protein and vitamin B12 mainly. Deficiency of vitamin B12 can lead to nutritional deficiencies like anaemia. Vegetarians need to supplement their diet with vitamins B12 capsules, and fortified soy products to avoid protein deficiencies.
As vegan diets are rich in cereal, legumes, fresh fruits and vegetables this hold the main key factor in cutting down calories especially empty calories which promotes weight loss.
Tips To Follow a Vegan diet
The following guidelines should be followed when following a vegan diet:
Time Your Meals:
As the title says meal timings are very important to get our minds and stomach adapted to it. Timings your meals helps in boosting up the metabolic rate and promote healthy eating habits. Eat breakfast heavy so that you carry energy for the rest of day and keep the lunch simple followed by early dinner.
Watch Your Portions:
What ever diet you follow having the right portion size is very important. You should consume optimum portion sizes for each food group which covers grains, dairy alternatives, meat alternatives and of course vegetables and fruits.
Getting Enough Protein Is Important
For vegetarians meeting the protein requirements are little difficult because there diet is little restrictive. Try opting for more protein sources such as tofu, lentils, peanut butter, quinoa, beans such as black beans, kidney beans and chickpeas and even protein supplements too.
According to current recommendations 0.41 grams of protein per kg body weight should be consumed. A women who weighs around 68 kgs should consume approximately 61 grams of protein each day and a man who weighs around 79 kgs should consume around 72 grams of protein each day.
Pros And Cons A Vegan Diet For Weight loss
Before we start following any diet, we should know the advantages or disadvantages of that diet. So have look some important pros and cons of this diet.
Vegan Diets Advantages
1. Vegan Diets Are Typically Higher In Fibre:
Fibre intake is the key for weight loss and vegan diets are rich in fibre. According to a significant study vegans consume an average of 24 grams of fibre each day which helps in significant weight loss as fibre helps in keeping us full for longer periods of time and reduces urge to snack on unhealthy foods.
2. Vegan Junk Foods Often Replace Whole Foods
In market processed vegan foods are widely available which can lead people to become “junk food vegetarians”. These processed vegetarian foods have very little nutritional value which do not meet up the requirements. Always remember to be mindful in consuming the foods and keep an eye on ingredients list.
3. Vegan Diets Are Low In Saturated Fats
As vegan diet cuts down animal foods which have significant saturated fats in them. Saturated fats are related with many heart diseases. As vegans consume more of whole foods which are heart healthy unsaturated fats and have good carbs in them. The WHO recommends to consume 22 grams per day of saturated fats.
4. Vegan Diets Are Too High In Healthy Fats
As vegans consume more of nuts, seeds which are more in calories yet healthy if we consume them in right portion size. Also plant based saturated fats which comes from many foods especially coconut oil and milk. Coconut oil and milk should be consumed very frequently as they are high in calories and saturated fats too. So portion fats properly.
5. Plant Based Foods Are Lower In Calories
We all know that plant based foods are lower in calories than animal products. Vegetables are low in calories yet filling too when compared to meats, cheese, eggs and other sea food. Eating plant based diet help in keeping full for long hours than animal foods.
Vegan diet Disadvantages
1. Vegan Duets Are Too Restrictive
As vegan diet eliminates meat and dairy there are high chances of developing vitamin B12 deficiency along with calcium, iron, and vitamin D. When opting for vegan diet take nutritional supplements Low Carbohydrate Diet Plan For Weight Loss which are rich in calcium, iron and vitamin B12.
2. Plant Based Diets Give More Energy
Kyrie lrving a professional athlete says that vegan diet gives more energy. This is absolutely true because plant based foods are easy to digest and less efforts are needed by the body to metabolize them. Where as animal foods takes time to digest. If we eat right carbohydrates we certainly feel more energetic and boosted metabolism too.
3. Not Eating Enough Protein To Support Muscle Tissue
The Academy Of Nutrition And Dietetics believes that vegan diet is healthy and beneficial as long as it is carried correctly. Protein is very important for meeting the muscle demands and its functions. Lack of protein leads to muscle loss and stunted growth as well. Having enough protein can help in curing hunger and promotes feeling of fullness.
4. Vegans Weigh Less Than Average Groups
As vegan diet promotes better digestion, gives more fibre, low in saturated fats yet low in calories. Such diets when becomes part of life it becomes easy to carry a standard weight and there is no chance of getting obese.
According to a study conducted in 2016 it states that vegetarians lost more weight than non vegetarians over a period of 18 weeks study. They lost an approximate of 5 pounds while non vegetarians lost about 3 pounds. So yes we can lose weight by going vegan.
Vegans lose weight fast as they cut most of the processed foods which are high in calories and also cuts out animal foods which have a higher content of saturated fats. This way vegans lose weight fast.
When we follow any diet for weight loss if followed correctly we can see significant changes within a period of 1 to 2 weeks.
As vegan diets are rich in fibre, whole foods and are rich in nutrients when compared to same amount of animal foods vegan diet can help in losing belly fat.
