Vegan diet weight loss;Vegans are often perceived as animal right activists who doesn’t believe in the use of animals or their by-product for any purpose.They avoid beans with lard,margarine made out of whey or any gelatin
product.Vegans do not eat foods that come from animals including dairy products and eggs.Vegan diet weight loss provides vegans with the best weight loss practice from food to exercise.
What is a vegan diet and what does a vegan weight loss entail?
A vegan diet contains only plants and foods made from plant diet only i.e only what vegans can eat.Vegetables,grains,nuts,fruits and all kinds of food made from plants makes up the vegan diet.
The Vegan diet:Eating healthy as a Vegan
Eating a few slice of bread,a cup of milk,eating a few fruits and drinking water will get a non-vegan going but since a vegan cannot eat that,you have to be able to get the most of your nutrients your body needs
from eating a balanced and varied vegan diet.
How you shape your diet each day is up to you,but you will typically aim to get most of the nutrients out of the variety of foods you consume.
For a healthy vegan diet:
- Eat at least six servings of grains,likely from bread and calcium rich cereal.
- Have four daily servings of veggies
- Try out some dairy alternative such as forms of proteins and yoghurt’s(Choose lower-fat and lower-sugar options)
- Have two servings of healthy fats,such as sesame oil,coconut and avocado
- Enjoy unsaturated oils and spreads
- You can eat baked consumable goods made without butter,eggs or albumin.
See the Eat well Guide for more information about eating a healthy diet.It applies to vegans,vegetarians,people of all ethnic origins, those who are a healthy weight for their height,as well as those who are
overweight.However it is not suitable for children under age two because they have different needs.
How much does the vegan diet weight loss plan cost?
It;s a little bit pricey as fruits,vegetables and Soy products are generally more expensive than heavily processed foods like white bread and sugary cereals and sweets.The vegan diet weight loss meal plan can be expensive to follow at times but that is how mother nature’s resources are
Will you lose weight after you try vegan diet weight loss meal plan?
Most likely,Research shows vegans tend to consume fewer calories,weigh less naturally and have a lower measure of fat than their meat-eating counterparts.If you’re not doing it -i.e eating lots of
fruits,veggies and whole grains;you’ll likely feel full on fewer calories than you’re allowed each day.With that “calorie deficit” and a little physical activity,you’re bound to shed pounds.How quickly and whether
you keep them off is up to you.
- Here’s what research has shown concerning vegan-ism(eating neither meat or animal products):In one study,ninety nine(99) participants with Type 2 diabetes were allowed to follow either a vegan diet or a diet based on American Diabetes Association guidelines.The vegans lost an average of 13 pounds
after 22 weeks,when compared to the loss of pounds in the (American Diabetes Association)ADA group,according to research published in 2006 in Diabetes Care.If you are overweight,losing 5 to 10 percent
of your body weight can help keep off some diseases.
- Another study published in the American Journal Of Clinical Nutrition in 1999,states that researchers traced 45 people:20 meat eaters and 25 vegans who’d been following the approach for an average of 12
years.As expected,body mass index(BMI) was lower among the vegans,nine of whom had a BMI of below 19,the researchers found;a BMI below 18.5 suggests a person is underweight.
- More than 60 overweight menopausal women where split into two groups;half followed a vegan diet,and the other half followed a National Dietary Cholesterol.After a year,vegan dieters lost more weight than ten NCEP groups:10.8 pounds compared with 3.9 pounds.The pattern went on,after two years,the vegans still weighed 6.8 pounds less than they did when the study began,compared with 1.8 pounds for
the NCEP groups,according to research published in 2007 in obesity.
- A study published in 2014 in Nutrition shows that researchers found that those on a vegan diet lost significantly more weight than those on other diet plans,including vegetarian,semi-vegetarian and
omnivorous by about 4.3 percent after following a group of fifty(50) overweight or obese adults for six months.The study authors suspect that the weight loss is as a result of the vegan dieters focusing on
high-fiber foods which helps you feel full for longer, and their diets were low in fats and likely had fewer calories.
Getting the right nutrients from a vegan diet weight loss
Vegans tend to be thinner,have lower blood pressure,reducing their risk of heart disease.However,eliminating all animal products from the diet increases the risk of certain nutritional deficiencies.If you do not
plan your diet properly,you could miss out on essential nutrients,such as vitamin B-12 and D,calcium, and long-chain n-3(omega 3) fatty acids,Unless vegans regularly consume foods that are fortified with
these nutrients,appropriate supplements should be consumed.In some cases,iron and zinc status of vegans may also be of concern because of the limited nonavailability of these minerals.
Health Effects Of Vegan diet:A vegan source of Calcium
Calcium is essential for strong and healthy bones and teeth.An inadequate protein and low calcium intake has been shown to be associated with bone loss and fractures.Non-vegans get most of their calcium from diary foods(milk,cheese and yogurt) ,but vegans can get it from other foods.
Some good sources of calcium for vegans include
+Fortified,unsweetened soya,rice and oat drinks
+Calcium-set tofu/sesame seeds and Tahiti/pulses/dried fruits such as raisins,prunes,figs and dried apricots/brown and white bread(in the UK,Calcium is added to white and brown flour by law).
A 30g portion of dried fruit should be eaten at meal times,not as a between;meal snack,to reduce the impact on teeth.
Vegan Sources of vitamin D
The body needs vitamin D to regulate the amount of calcium and phosphate in the body.Calcium and phosphate help keep bones,teeth and muscles healthy.Vegan sources of vitamin D are:
+Body exposure to summer sunshine(late March/April to the end of September)-remember to cover up or protect your skin before it starts to turn red and gets sun burnt.Living at high latitudes can affect one’s
Vitamin D status,because sun exposure in that kind of region is inadequate for several months of the year;dark skinned,elderly,who extensively cover their body with clothing for cultural reasons, and who
commonly use sun screen are at an increased risk of Vitamin D deficiency.
+Fortified fat spreads,breakfast cereals and unsweetened soya drinks(with vitamin D added)
+Vitamin D supplements(non-animal)
Vegan sources of iron
Iron is responsible for the production of red blood cells.The vegan diet can be high in iron,although iron from plant-based food is absorbed by the body less than iron from meat.Heme iron absorption is
substantially higher than non-heme iron plant foods.However,hemoglobin concentrations and the risk of iron deficiency anemia are similar for vegans when compared with non-vegans.
Some good sources of iron are:nuts/wholemeal bread and flour,breakfast cereals fortified with iron/pulses dark-green leafy vegetables,such as watercress,broccoli and spring news/dried fruits such as
prunes,figs and apricots.
Vegan sources Of Omega-3 fatty acids
Polyunsaturated fatty acids otherwise known as omega-3,primarily found in oily fish is important to help maintain a healthy heart,eyes,brain and reduce the risk of heart disease.The plant-based n-3 fatty acid
can be converted into two-eicosapentaenic acid(EPA) and docosahexaenac acid(DHA).When compared with non vegetarians and vegetarians,vegans tend to have a lower blood concentration of EPA and
DHA.However these can be obtained by Vegans from micro algae supplements containing DHA,as well as foods fortified with DHA and EPA which can be gotten from brown algae(kelp) oil.DHA supplements
should be taken with caution as high intake can lead to prolonged bleeding times and impair immune responses.
Other good sources of Omega-3 fatty acids include flax seed(linseed) oil,rapeseed oil,walnuts,soy oil and soya-based foods such as tofu.
Scientific evidence suggests that plant sources of polyunsaturated-3 fatty acids may not have the same benefits in reducing the risk of heart diesease as those in oily fish.However,if you follow the appropriate
vegan diet,you can still look after your heart by eating at least five portions of a variety of fruits and vegetables everyday,by cutting down on food that is high in saturated fat and watching how much salt you
Vitamin sources of vitamin B12
Vitamin B12 helps the body to maintain healthy blood and a healthy nervous system. This type of Vitamin is only found naturally in foods from animal sources.Sources for Vegans are limited and vitamin B12
supplements may be needed.To avoid B-12 deficiency,vegans should regularly consume vitamin B-12 fortified foods.
Sources of vitamin B12 for vegans include:
+Cereals and meat analog fortified with B12
+B-12 nutritional yeast
+Daily intake of vitamin B-12 supplement
+Leafy vegetables,seasoned and fermented soy products cannot be considered a reliable source of active vitamin B-12 as no unfortified plant food contains any significant amount of active B-12.
The diet for pregnant and breast feeding mums
Women who follow a vegan diet during pregnancy and breastfeeding need to make sure they get enough Vitamins and minerals for their child to develop healthily.If you probably will or already setting up your
baby or child on a vegan diet course,you need to ensure they get a wide variety of foods to provide the energy and vitamins they need for growth.