Can eliminating all types of animal products from your daily diet help you in getting rid of your excess weight? Studies have shown that people on a fully vegetarian diet loses unwanted body fats more rapidly than people whose diet comprises of both plant and animal foods. One of the key reasons for rapid weight loss following a vegan diet is the low calorie content of the vegan meals. Plant foods are loaded with fibers that make you feel full after consuming fewer calories. Furthermore, a healthy vegan diet is free from saturated fats. Moreover, the unsaturated oil present in plant products help in reducing the levels of the unhealthy cholesterol and triglycerides in the bloodstream.
However, even a vegan diet contains a number of calorie boosting ingredients such as refined carbohydrates and sugar. Hydrogenated oil often present in baked and fried vegan foods contains unhealthy fats that tend to increase the fat reserve of your body. Therefore, to lose weight, you should appropriately plan your vegan diet.
The Following Simple Dietary Tips Will Help You To Lose Weight By Following A Vegan Diet:
Whole Grains
Whole grains are the main source of calories for a vegan weight loss diet. Whole grain foods such as oatmeal, bran cereal, brown rice, wheat bread and wheat pasta help in meeting the calorie demand of your body without spiking your blood sugar level. By maintaining stable blood sugar level, they also help in preventing sugar cravings. Depending upon your exact calorie requirement, include 6 to 8 servings of whole grains in your daily diet.
Legumes
Legumes are the main sources of proteins in the vegan diet. Proteins are essential for building muscles that help in boosting the metabolic rate of the body naturally. Moreover, protein rich foods help in suppressing appetite. Add 1 ½ cups of legumes to your daily diet. To get all the essential amino acids combine different types of legumes. As soybeans are one of the best sources of complete protein, you can eat soy foods frequently.
Whole Fruits
Fruits are packed with vitamins, minerals and antioxidants. For a low calorie diet, choose low-calorie fruits such as berries, grapefruit, lime, lemons, apricots, watermelon, peaches and grapes. Aim for 3 servings of fruits daily. Eat whole fruits as they are rich in fibers that help in controlling hunger.
Green Leafy Vegetables
Your weight loss diet should contain at least one serving of green leafy vegetable. They are good sources of calcium. The vegan diet is often deficient in calcium. As calcium is involved in breaking down fat cells, add green leafy vegetables such as spinach, bok choy, turnip greens, kale and broccoli to your daily diet.
Raw Vegetables
People following a vegan diet have the liberty to eat lots of vegetables. However, your vegan diet for weight loss should contain at least one serving of raw vegetables. Eating raw vegetables helps in suppressing appetite. They also help in hydrating the body that helps in maintaining the natural metabolic rate of the body.
Healthy Fats
Nuts, avocado and plant oils are the sources of healthy fats for the vegan diet. But for your weight loss diet you should control the portions. A handful of nuts or half an avocado will provide you sufficient healthy fats to meet your body’s demand for essential fats. All plant oils are not created equal. In your weight loss vegan diet, you can add one to two tablespoons of olive oil, soybean oil, peanut oil, corn oil, mustard oil or rice bran oil.
