Nuts & Seeds: Remember Portion Control
Nuts and seeds are unheralded super foods that contain so much goodness, including healthy fats, vitamins and minerals. But healthy though those fats may be, they are still fats and that means lots of calories. If you are looking to lose weight, eating fewer calories is going to be key and so eating nuts in moderation is very sensible.
There is no definitive answer as to the optimal amount of nuts to eat but in the UK most experts appear to agree that around an ounce a day is good. Thats 28g, or around 25 almonds, or, if you have small hands, around a handful! The reason that portion control is so crucial is that even a small handful serves up a lot of calories, as you can see from the table below.
When it comes to seeds, it is a similar picture, with these little goodies packed with micronutrients but also typically delivering well over 100 calories and often more than 10g of fat. Seeds are generally lower in both energy and fat than nuts and often a little higher in protein, so some may consider seeds to be the healthier option.
People hear or read, nuts and seeds are a healthy snack and whilst they are undoubtedly a better pick than chocolate or crisps, because the calories are not empty, they may often contain more calories and more fat than people realise.
How Going Vegan Can Affect Your Body And Brain
- A vegan diet, or one that excludes animal products, can have a lot of health benefits, but it also comes with risks.
- Switching to an all-plant plan may help you lose weight and improve your gut health, for example, but it may also raise your risk of certain nutrient deficiencies.
- Here’s everything that can happen both good and bad to your body if you go vegan.
Foods To Avoid On A Vegetarian Diet For Weight Loss
While most plant foods are naturally healthy, highly processed vegetarian foods tend to be less so.
You should limit or avoid the following foods if youre following a vegetarian diet for weight loss:
- Highly processed vegetarian foods:veggie burgers, meat replacements, freezer meals, frozen desserts, and imitation dairy products
- Refined carbs: white bread, white pasta, bagels, and crackers
- Sugary foods and beverages: candy, cookies, pastries, table sugar, sodas, fruit juices, energy drinks, and sweet tea
In addition, try to avoid extra-large portions of any food especially those high in sugar and calories.
If youre looking to lose weight on a vegetarian diet, you should steer clear of highly processed products, refined carbs, and sugary beverages.
This 5-day meal plan provides a few ideas for a vegetarian diet for weight loss.
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You Might Have More Energy And Even Sleep Better
Anyone who’s ever sat down to a huge steak or hefty turkey dinner knows the drowsiness that comes afterward. That’s because animal-based foods can take a lot of energy to digest due to their high protein and fat content.
As a result, if you switch to a plant-based diet, you may feel more energized. That’s especially the case if you’re eating plenty of nuts, legumes, quinoa, and whole grains, which can provide a sustained boost of a energy due to a mix of macronutrients like healthy fats, complex carbs, and proteins.
Theese foods also have a low glycemic index, which keeps your blood sugar stable over time, helping you avoid an energy crash.
Going vegan can improve your complexion for two reasons: Eliminating dairy has been linked to acne and increasing your fruit and vegetable intake adds micronutrients to your diet that are linked to healthy skin.
“I do find that patients who follow a primarily plant-based diet report brighter complexions and less bloating of the face,” dermatologist Papri Sarker previously told Insider.
Vegan Weight Losstop 10 Tips You Can Start Today
But does it REALLY work for the long term? Are there any “insider secrets” you need to know to not only lose the weight, but to maintain it as well? Are there any pitfalls or challenges you should look out for?
The answers to these questions might surprise you!
Let’s start with the obvious stuff first…
Why Does A Vegan Weight Loss Diet Work?
First and foremost, when people go vegan they tend to lose weight right out of the gate. Why is this?
One word: FIBER.
When you eat fiber-rich foods, this fiber sweeps through your intestines and pushes the crap out . Giving your body a constant supply of fiber means you are always cleaning out the pipes.
On the other hand, animal products contain ZERO fiber. And YES that means ALL animal products including red meat, chicken, turkey, fish, eggs, milk, cheese — well, you get the drift. As long as you continue to eat these foods, you will find it difficult to lose weight.
Of course, you can go on a diet and eliminate some problem foods for a while. People do this ALL the time to lose weight. But eventually you will add those foods back in to your diet and the weight comes right on back.
Then one day you realize your pants are getting too tight and you’re feeling yucky about yourself. So you go on ANOTHER diet. Yes, it’s totally senseless, but you do it anyway!
Because you have no idea what else to do!
Here are some tips to get you started:
Sassy’s Top 10 Vegan Weight Loss Tips
Here are some tips that you can start using TODAY:
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Tips For Losing Weight On A Vegan Diet
According to a study published in the Journal of General Internal Medicine, individuals who follow a vegan diet for approximately 18 weeks shed, on average, four pounds more than those who follow animal-based diets. The beauty of the vegan diet is that there are no gimmicks involved, no hardcore caloric restriction, and no bonking from malnutrition in the middle of the afternoon. Plus, you can eat carbs ! Follow these six tips to lose weight the healthy way, and save the animals and the planet while doing so.
Lower Your Risk Of Heart Disease And Strokes
A new study5 which analysed almost half a million Europeans found that people who followed the most pro-vegetarian diets had a 20% lower risk of dying from cardiovascular disease.
High cholesterol and blood pressure play an important role in the prevention of heart disease and we already know that following a vegetarian diet lowers your blood pressure and cholesterol . Results clearly showed that the risk of heart disease in vegetarians is about a third lower compared to non vegetarians6.
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You May Lower Your Risk Of Heart Disease
This is likely due to the fact that vegans tend to have lower levels of cholesterol and saturated fat, which are found in abundance in red meat, cheese, and other animal products.
Although cholesterol can increase the risk of heart problems, there’s also some evidence that it can protect against a stroke.
It’s not yet clear exactly why this may be the case, but other nutrients in animal protein, including B vitamins and amino acids are believed to play a role.
Dont Forget About Portion Sizes
Ive heard so many people say that on a whole-foods plant-based diet, it isnt necessary to watch portion sizes. Some people say that as long as you have cut out all processed foods, you can eat an unlimited quantity of the good stuff to easily lose weight on a vegan diet.
I would have to disagree.
If you eat a pot full of potatoes every day, or overindulge in peanut butter on the regular, you probably wont lose weight. Potatoes are healthy, rice is healthy, all-natural peanut butter is healthy, avocados are healthy. You get the idea. But if you overeat these items on a regular basis, you will likely struggle to lose weight.
Have one tablespoon of peanut butter in your oatmeal if youwant, but dont sit there and eat a few spoonfuls right out of the jar. I would also recommend only eating half an avocado at a time if you are seriously trying to lose weight. Avocados are great, but depending on their size, they have upwards of 300 calories!
Go crazy with your green vegetable intake and eat plenty of fruit, but there are certain healthy whole foods that you should not be eating in unlimited quantities. So, if you are eating all the right stuff, but still not losing weight, take a look at your portion sizes!
You can also experiment with reducing healthy fats, but dont eliminate them completely! Everyones body is different, so there is no exact quantity of any foods that you need to eat.
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What The Research Tells Us
People who follow a vegetarian diet are more likely to lose weight compared to people who follow non-vegetarian nutritional plans, and vegans tend to lose more weight than lacto-ovo vegetarians. Additionally, people who follow either a lacto-ovo vegetarian diet or vegan diet and purposefully eat fewer calories experience more weight loss than individuals on these diets who do not eat less calories. The weight loss benefit of vegetarian diets has been shown to last for at least 12 months, and possibly longer, but more research is needed to determine whether these diets control weight in the long term .Eliminating animal-based products from your diet doesnt guarantee that the pounds will shed themselves. But if you feel motivated and make good food choices, a lacto-ovo vegetarian or vegan diet can help you lose weight.
Traditional Food Pyramid Built On Vegan Foundations
The concept of a food pyramid as a simple visual guide to a healthy diet has been around a long time. Not as long as the pyramids of Egypt, but long enough. There are variations on this idea, such as the NHS Eat Well concept, which uses a plate to help people visualise what percentage of their overall diet should be made up of what types of foods.
There are variations on the exact structure of the pyramid too, with different nations having slightly different ideas of what makes a balanced diet and this information changing over time too, as discussed at Safefood, a body set up under the British-Irish Agreement with a general remit to promote awareness and knowledge of food safety and nutrition issues on the island of Ireland.
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Make Sure Youre Getting Enough Protein
Current recommendations for protein intake are around 5.5 ounces per day, or around 0.41 grams per pound of body weight. This means a 150-pound woman should consume approximately 61 grams of protein each day. A 175-pound man should consume around 72 grams each day.
When you break this down into calories, there are about 4 calories per gram of protein. So the woman in this example would need to get 244 calories from protein each day, and the man would need to get 288 calories from protein.
Good sources of plant protein include:
The Secrets To Losing Weight On A Vegan Diet
Oct 6, 2021Oct 6, 2021 by Rachel · This post may contain affiliate links.
Many people turn to a vegan diet for weight loss and health reasons but not all vegans lose weight. If you’ve been trying to eat a vegan diet for weight loss and not seeing much success, read on for the best strategies to get that scale moving downward!
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Vegan Diet Improves Blood Sugar Levels
Participants showed improvements to insulin sensitivity, an important factor in maintaining stable blood sugar levels and preventing type 2 diabetes by the end of the study. Kahleova said: Thats likely due to the effects of weight loss.
As we gain weight, our body responds less and less to insulin, becoming insulin resistant. Too much body fat, particularly visceral fat that accumulates around the organs, can cause health issues, including higher risk of type 2 diabetes.
Your Gut Microbiome Will Likely Improve
This is in part due to the extra fiber vegan eaters can get from a veggie- and whole-grains-rich diet fiber helps cultivate healthy gut bacteria.
Studies have also suggested that a vegan diet cultivates different types of bacteria than an animal-based diet. Vegans’ bacteria, the findings suggest, can help lower inflammation in the gut and may have other benefits like boosting metabolism.
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Pass On Healthy Drinks
Before you sip that store-bought smoothie, consider how many calories it might contain. Even so-called healthy drinks and energy mixes can pack quite a caloric punch.
First, lets take a look at a beverage most people know to steer clear while dieting: A 20-ounce soda contains around and 15 to 18 teaspoons of sugar.
But what about that freshly squeezed orange juice? It contains about per 20 ounces. That acai smoothie? It may contain 460 calories per 20 ounces.
Read labels carefully and consider saving these drinks for special occasions.
Sticking with water is typically your best bet when trying to lower the number on the scale. Its hydrating and contains zero calories. If you dont like plain water, you might consider adding a squeeze of lemon or lime or trying herbal teas and sparkling waters.
As Veganism Becomes More Popular Can A Self
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Not long ago, telling people you were vegan would likely have elicited a hostile response. There wouldve been sighs and maybe even condolences offered, as you mourned the death of your bordering-on-obsessive halloumi habit.
Now, when plant-based diets are more popular than ever before, vegans are far more likely to be met with congratulations than commiserations probably from fellow vegans and after having been vegan for 10 weeks myself, I can already see why.
Ill admit, I was sceptical at first. For me, Veganuary where non-vegans commit to trying veganism for the entire month of January was predicated by parmesan cravings and actual dreams about pizza .
However, when I once didnt think Id make it past a full day , Ive now been completely plant-based for 10 weeks and I dont see myself giving it up anytime soon.
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You Can Have Dessert In Moderation
Now, did you know that the average American consumes a massive 22.2 teaspoons of sugar every day? That works out about 335 empty calories serving no nutritional value. Sugar messes with our metabolism and can lead to health issues such as high blood sugar, elevated blood triglycerides and inflammation.
If youre wanting a healthy vegan dessert option to stay on track and achieve your weight loss goals, stick to eating some fruit. Or have yourself a dessert but maybe only have half now and save some for another day.
Ramping Up Your Plant Intake May Keep Your Brain Strong
The physiological benefits of following a plant-based diet are many, but there are some possible mental ones, too. There is some compelling research examining plant-based diets and their role in slowing the progression of Alzheimers, Feller says. A review of nine studies, published in 2017 in Frontiers in Aging Neuroscience, found that eating an extra 100 grams of fruits and vegetables per day led to a 13 percent reduction in the risk of cognitive impairment and dementia. The likely reason: Fruits and vegetables are rich in polyphenols, which an article published in August 2018 in Nutrients notes are in fruits, vegetables, and whole grains . Polyphenols may help slow the progression of Alzheimers disease and may help reverse cognitive decline, according to a review published in 2014 in Current Pharmaceutical Biotechnology.
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What Beginners Should Know About Plant
For the purposes of this article, were taking the latter definition a flexitarian diet which Krista Linares, RDN, a registered dietitian and founder of Nutrition con Sabor based in Raleigh, North Carolina, says is the more balanced approach.
She says that for current meat eaters, dismissing animal foods across the board can make mealtimes stressful and make it challenging to source micronutrients that are hard to come by in plant-based foods, such as B12 and iron.
All people can benefit from the health effects of increasing the proportion of plants on their plates, Feller says. Heres what the research has found.
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Understanding caloric density is not about counting calories, or memorizing how many calories are in a cup of rice or half a cup of blueberries, says Chef AJ, California-based vegan chef and best-selling author of The Secrets to Ultimate Weight Loss. When you change the average calorie density of the food you eat each day, you can literally consume twice as much food in terms of volume, yet take in half as many calories. As luck would have it, the healthiest, most nutrient-dense foods on the planetwhole plant foodsare also the most calorically dilute. By understanding and implementing calorie density, you really can eat more and weigh less.
Foods that are lower in calorie density are also higher in nutrient density, says Jeff Novick, MS, RD. Therefore, by following a diet lower in calorie density, one also automatically consumes a diet higher in nutrient density.
Garth Davis, MD, medical director of Mission Weight Management Center in Asheville, North Carolina, and author of Proteinaholic, echoes the sentiment: Natural, unprocessed foods are loaded with fiber and water, which make you feel full without delivering as many calories. The one caveat has to do with oil. Watch out with the oils, as people often take a perfectly good salad with low calorie density and then add a ton of oil-filled dressing thats extremely calorie dense, he adds. Which leads to our next tip
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