10 Tips for Losing Weight on a Vegan Diet
by James Lee on November 14, 2021
Vegan is a good way of losing weight. The main reason for this is fiber. A vegan diet is rich in fiber. Foods which are rich in fiber are good for bowel movement since it absorbs a lot of water and keeps your stool soft. Getting a continuous supply of fiber means that your intestines are always clean. Animal products, on the other hand does not contain fiber.
This includes all animal products like cheese, milk, eggs, turkey, chicken, red meat etc. It is very hard to lose weight if you continue eating these foods. By going on a crash diet, you can eliminate some issues but the effects are temporary. What is the use of so much sacrifice if the results are not permanent?
Tips on losing weight by following a vegan diet:
Vegan Food Pyramid
If you have made up your mind then the first thing which you must do is review the vegan food pyramid. It will help you to get a basic idea about different vegan food. At the bottom of the vegan food pyramid you will find fruits and vegetables like bananas, apples, avocados, grapes, strawberries, cabbage, carrot, etc.
The next tier of food pyramid consists of whole grains like rice, oats, millet, barley, quinoa, cereal, pasta and bread. On top of whole grains you will find soy, lentils peas beans. Tthe next level consists of plant oils, spices and herbs and so on.
If you substitute you meat and dairy cravings with vegan meat and soy milk, it will take time to lose weight. However, occasionally you can have these foods but make sure don't consume too much of it if your objective is to lose weight. Many of these foods are rich in sodium and fat. Always purchase non-GMO and organic soy foods.
Don't be scared of whole grains
Some vegan dieters avoid grains and any food which contain grains since it takes more time to digest them. Whole grains are rich in carbohydrates which is needed by our body to produce energy.
It also provides the body glucose and vitamin D. Whole grains help in maintaining the blood sugar level which in turn promotes weight loss. However, it is suggested that you go for whole grains (such as whole grain pasta and brown rice) instead of simple carbs (like white pasta and rice).
Reduce your sugar intake
Try to avoid sugar as much as possible if you are planning to lose weight. Sugar can lead to a number of problems like overgrowth of yeast. Sugar is rich in carbohydrates which transforms into fat. Too much of sugar can disturb your blood sugar level and insulin resistance which will inturn make you more hungry. You can substitute sugar with fruits like apples and oranges. They are quiet sweet and are also good for your body.
Avoid fruit juice
Fruit juice is a rich source of natural sugar so we advise that you avoid it as much as possible. It is okay to consume whole fruits since it is rich in fibers and vitamin. When you transform it into juice, the fiber inside it gets eliminated. Basically what you are doing is consuming only the natural sugar present in the juice. Try fresh vegetable juice instead.
Increase protein intake
Consuming food which are rich in protein is good for losing weight since proteins makes you full faster. This implies that you need to consume less food to satisfy your hunger. Proteins are convenient to incorporate into meals since they are available in many forms.
They can be eaten raw or can be cooked easily. You can go for protein powders for mid-day smoothies and grab and go breakfast. Eat plant based proteins like oats, quinoa, lentils, beans and tempeh.
Do not be afraid of nuts
Nuts are rich in healthy fats which is essential for our body. It also provides important proteins which is needed by the body. Toasted nuts tastes better and enables your body to absorb the proteins more easily. We suggest that you consume toasted nuts along with raw nuts to get the best of both worlds. But that does not mean you should have too much of it. If you aim is to lose weight, don't consume more than ¼ cup nuts daily.
Stay hydrated and exercise
The main components of a successful weight loss program are exercise, water and healthy meal. Every week you should engage in at least 2 hours of exercise and seventy-five minutes of aerobics to lose weight and burn calories. HIIT or High Intensity Interval Training is a type of cardiovascular interval training which involves intense anaerobic exercises for short duration.
To get the best result, you must practice aerobics, three days a week. You can also supplement it with hiking and jogging. Another important thing which you should keep in mind is staying hydrated. It cleanses your body, improves overall health and fitness.
Don't rely on scales
Sometimes scales lie. Do you know that it is possible to gain weight but still lose inches? By combining vegan diet with exercise, you will be able to build muscles instead of fat. We are not talking about “he-man” muscles, but muscles that will help in getting rid of the flab. Muscle is much more denser than fat and grows where fat gets burned. This may result in reduction of inches while the scales remaining the same. So we suggest that you hide your scale and instead use a measuring tape.
Purchase organic food
Organic foods are grown on soils which are dense in nutrients which implies the food contains much more nutrients than non-organic foods. The difference can be felt in flavour and quality. Oraganic food will ensure that you do not overeat. Less pesticides are used for preparing organic foods and it contains no preservatives. Conclusion Losing weight is a difficult task, especially for the women.
If you are looking for an effective way to reduce weight without any medication then vegan food is what you should consider. However along with vegan food there are many things which you should keep in mind like drinking plenty of water, getting proper exercise, consuming organic food, etc.