The vegan diet plan is the new movement among health-conscious people, as well as among those who are conscious about their environmental impact. People who follow this diet avoid consuming all types of animal products and byproducts due to the many health benefits it offers. For example, it reduces the risk of developing cardiovascular diseases, maintains healthy triglyceride levels, prevents the development of diabetes, obesity, etc. In this article, we will investigate the role of a vegan diet in weight loss, read on to know more about it.
Is Vegan Meal Healthy?
One of the general concerns among many people eating a vegan diet is about getting enough protein and nutrients like vitamin B-12. This need not be an issue if you can carefully plan your diet. The major reason that the vegan diet is healthy is because of the lesser amount of saturated fats contained in them. As a result, it reduces the risk of developing type 2 diabetes, heart disease, and helps with weight loss. Listed below are the major categories of food that come under this diet.
- Fruits and vegetables
- Whole grains
- Nuts and seeds
However, you must avoid consuming processed vegan food that contains the following ingredients.
- Food additives
Tips For Weight Loss
To maintain a healthy weight, men should eat 2,500 calories and women should eat 2,000 calories daily. But, to lose weight, these numbers are dropped down to 2,000 calories for men, and 1,500 calories for women. Apart from this, weight loss is also determined by other physiological factors like age, current weight, physical activity, metabolic rate, diet, and pre-existing medical conditions. Listed below are the tips for weight loss by adopting a vegan diet plan.
- Time Your Meals: Proper timing of meals coupled with healthy eating is essential for weight loss, as fixed intervals between meals improve metabolism. You begin with a large vegan breakfast, then shift the lunch a little earlier, and eat a light dinner. Also, try to eat within 45 minutes after your exercise or workout session.
- Food Portion Size: The food portion size that you eat is equally important for weight loss, as well as to maintain a healthy weight. For men, the serving size is 9 portion grains, 4+ portion vegetables, 3 portion fruits, 2 to 3 portion dairy alternatives, 6 ounces of legumes, and 6 to 7 portion oils or fats. For women, the serving size is 6 portion grains, 3+ portion vegetables, 3 portion fruits, 2 to 3 portion dairy alternatives, 5 ounces of legumes, and 5 to 6 portion oils or fats.
These are the points that you should bear in mind when switching to a vegan diet plan for weight loss.