Vegan Diet for Weight Loss 2018
Vegans avoid eating animal products such as meat, eggs and dairy products. Instead they focus more on plant based diets such as beans, vegetables and fruits. There are plenty of reasons why people choose a vegan diet. One is due to the concern for animal welfare and another is simply because they want to lose weight.
Indeed, a vegan diet can help you lose weight. By replacing high calorie animal based products with low calorie plant based foods, you can significantly reduce your weight. High fiber foods leave you feeling fuller for longer which means that you consume less on a vegan diet.
One main concern is whether this is healthy. Animal products are the main source of vitamin B-12 the lack of which can cause anemia. However, its important to note that the vegan diet does come with its own benefits.
As we saw, animal products are the only natural source of vitamin B-12. This is why its imperative that vegans supplement their diet with vitamins. Otherwise, it could lead to certain deficiencies.
Another pitfall is yo-yo dieting. This is where you lose significant weight after maintaining the vegan diet, only to revert back to animal products and adding even more weight than you previously had. This can lead to certain ailments such as type 2 diabetes, as well as heart complications.
The great thing is that even with a vegan diet, you can find plant based foods that are high in nutrients. Examples include whole grains, nuts and seeds, fruits, vegetables and legumes.
It is however advisable to avoid processed plant based foods that contain additives such as sodium, sugars, fats, and starches.
How to Lose Weight
In order to shed a few pounds, you need to lower your caloric intake. The average woman needs about 2000 calories every single day to maintain her weight. The average man needs 2500 calories to also maintain his weight.
For the woman to lose weight, she will need to drop her intake to 1500 calories and the man will need to eat 2000 calories.
Eating junk food even while its plant based is not the same as eating whole foods. The calories in cookies for example is not the same as those in beans when the quantity you have eaten is the same.
Keep in mind that there are other factors that determine the rate of weight loss. These include the metabolic rate, height, age, medical concerns and physical activities. While you may not be able to influence any of these, you can still determine what and how much you eat.
Keep Time of Your Meals
In order to get the body used to a certain predictable pattern, you need to eat at the same time each day. Simply going through your day and eating whenever you feel like is not going to help you lose weight. In fact, you tend to consume more calories in this way.
Breakfast is the most important meal of your day so make sure you eat the most calories during this time. Eat less during lunch and lesser still at dinner.
If you visit the gym or exercise regularly, its important that you consume within the first 45 minutes of finishing your workout to help feed the muscles.
However, there are times when you shouldn’t eat. 2 hours before bedtime for example as eating very near your bedtime can cause you to gain weight and have a less than comfortable sleep.
Keep Track of the Quantity
It doesn’t matter whether you are on a vegan diet or not. The quantity of food that you consume is directly proportional to weight gain. The more you eat the more weight you are going to add and vice versa.
Protein is essential for the healthy development of the body. It is recommended that you consume 0.41 grams of protein for every pound of body weight. This means that if you weigh 175 pounds you need around 72 grams every day.
For every gram of protein, there are 4 calories. In our example you would thus need 288 calories every day from protein. For a vegan diet, protein can be found in soybeans, seitan, lentils, beans, peanut butter, quinoa or tofu.
Avoid the so Called ‘Healthy Drinks’
Some sugary drinks are loaded with calories. A soda for example contains up to 18 teaspoons of sugar per 20 ounces. This translates to 240 calories. If you want to keep the number on the weight scale down, the best bet is to drink plain water as it contains zero calories.
Even while fresh orange juice is healthy it could have as much as 279 calories per 20 ounces. Make sure you take a look at the labels before consuming the product to be able to keep track of how many calories you are consuming in a day.
Don’t Eat Too Much Dessert
Dessert is simply one of those foods that comes loaded with sugar. Americans consume an average of 22 teaspoonfuls of sugar a day from dessert. This results in health concerns such as high blood pressure, and high levels of blood triglycerides.
Women should consume at most 6 teaspoons of sugar and men should keep it as low as 9 teaspoons a day. The best dessert option for a vegan is sticking to fruits.
Changing to a vegan diet does come with benefits one of which is helping you to maintain a good weight. However, you will still need the B vitamins and a good source of protein. This is why you need to consult a doctor or a dietitian to help you make the best decisions on picking the right foods. You can also find a lot of good information at Diet Dynamo.
Deficiencies in nutrients can cause health problems with a vegan diet and this is another reason why you will need to consult a doctor on the right supplements.
There are also other recommendations for maintain proper weight such as engaging in regular physical exercises as well as lowering your calorie intake even when not changing to a vegan diet.
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