People become vegan for various reasons, including reducing their environmental impact, addressing animal cruelty concerns. Also improving specific health markers, and even losing weight.
My name is Reece Mander, a professional personal trainer. In this article, I share the best information on the Vegan diet and how it helps you lose weight.
Vegans, like vegetarians, do not consume meat. However, while many vegetarians consume animal products such as dairy and eggs, vegans avoid them. Including honey and gelatin.
Vegans must rely on nutrient-dense fruits and vegetables. Protein-packed beans and legumes, filling whole grains, and healthy fats like olive oil and avocado. However, it also allows them to consume less-than-healthy but technically vegan foods. Such as sugary snacks, white bread, pasta, and junk foods such as potato chips and French fries.
What Exactly Is A Vegan Diet?
A vegan diet consists of foods not made or derived from animals. It includes fruits, vegetables, grains, tubers, legumes, herbs, salads, nuts, and seeds. But it is far more than the sum of its parts. Yes, you can eat these plants raw or cooked. Also, they can be made into family favorites like lasagna and pizza or convenience foods like deep-fried ‘chicken’ or decadent cakes. All of these are vegan, but not all of them are healthy.
There are numerous compelling reasons to switch to a vegan diet:
It eliminates the need for factory farms and slaughterhouses, saving billions of animals from excruciating pain.
It is better for the environment because it requires less land and thus eliminates one of the primary causes of deforestation.
It reduces water and air pollution while emitting fewer greenhouse gas emissions than animal products.
Researchers conclude that becoming a vegan is the “single most important thing we can do” to help the environment for these and other reasons.
Furthermore, a vegan diet has significant health benefits, including lower rates of heart disease, hypertension, type 2 diabetes, and some cancers.
It can take some time to adjust, as with any dietary or lifestyle change, and the first few weeks require some label-reading, internet searching, and planning. However, significant new habits begin to oust bad old ones in a brief period – usually no more than three weeks. Many people report that positive changes happen quickly – better sleep, clearer skin, and improved digestion are common complaints.
Is a vegan diet beneficial for weight loss?
Devinsky says, “If a vegan diet allows you to replace empty calories with nutrient-dense foods, then absolutely.” “For many people, weight loss on a vegan diet results from a combination of avoiding unhealthy foods and replacing them with healthier alternatives.”
A study by the American College of Nutrition compared a whole food plant-based diet to the Mediterranean diet, which is widely thought to be optimal for weight loss. The study discovered that after 16 weeks:
On the vegan diet, participants lost an average of 6 kilograms (or about 13 pounds), compared to no change on the Mediterranean diet.
Participants lost 3.4 kg (about 7.5 pounds) more fat mass on the vegan diet.
The vegan diet reduced total and LDL cholesterol levels by 18.7 mg/dL and 15.3 mg/dL, respectively, whereas the Mediterranean diet had no significant cholesterol changes.
According to Iron Man Magazine, a plant-based diet can help you gain muscle and develop the muscles you want.
How Much Weight Can A Vegan Diet Help You Lose?
When it comes to losing weight, there is no formula. Nobody can tell you that you will lose a stone if you do x and y. However, in the aforementioned plant-based diet study, participants lost an average of 14 pounds over 16 weeks while continuing to eat the exact portion sizes as before. Of course, this is an average; some people would have lost less weight, while others would have lost more. And you are distinct from all of them.
Are eggs vegan?
A vegan diet that includes eggs is not technically vegan. Nonetheless, some vegans are willing to incorporate eggs into their diet. After all, egg-laying is a natural method for hens that do not harm them in any way.
Can vegans be fat?
Yes, a Vegan can gain weight. One method is to consume calorie-dense Vegan foods while doing little physical activity. However, there is a wide variety of Vegan-processed foods available, so simply being vegan does not preclude you from gaining weight!
Will I Eat Just Veggies And Fruits?
No! It’s more than just salads and fruits. You’ll make fresh soups, smoothies, stews, bean burgers and curries, risottos, falafel, burritos, pancakes, and hundreds of other plant-based favorites.