There is a lot of information around vegan diets and whether they will help you lose weight or not. Here are some insights you should know.
Veganism has grown in popularity over the past few years, and it doesn’t seem to stop growing any time soon. A lot of people switch to a vegan diet out of ethical concerns, but there is also a growing number of individuals that decided to give veganism a go for the sake of weight loss. But, does it really work? Let’s find out.
Is a vegan diet a healthy diet?
Vegans don’t eat meat of any kind nor any other animal-derived product (no, not even honey). A lot of people think that giving up an entire group of food is unhealthy, but if you pay attention to your nutrition, it doesn’t have to be.
If your goal is to lose weight, you can absolutely do so while still maintaining a healthy vegan diet. As with any weight-loss food plan, the key is to focus on nutrient-dense foods and avoiding empty calories. In a vegan diet, these foods are fresh fruits and vegetables, whole grains, legumes, nuts, and seeds. And as with any other diet, you should avoid vegan processed foods containing fats, sugars, starches, sodium, and additives.
How to lose weight in a healthy and vegan way
As a general rule, women maintain their weight by eating 2,000 calories a day. In order to lose weight, that number has to drop to 1,500. Men maintain their weight by eating 2,500 calories and they have to drop to around 2,000 for the same purpose.
However, there are many factors that affect weight loss: age, height, current weight, diet, activity, metabolism, to name a few. You can’t control a lot of these factors, but there are certain things you can do to achieve your weight goal.
The most important part of a weight-loss vegan diet is keeping track of your proteins. Why? Because plant-based proteins also have a fair amount of carbs.
Good sources of plant protein include tempeh (recommended serving size: 1 cup), soybeans (recommended serving size: 1 cup), seitan (recommended serving size: 3 ounces), lentils (recommended serving size: 1 cup), beans (recommended serving size: 1 cup), firm tofu (recommended serving size: 4 ounces), quinoa (recommended serving size: 1 cup), peanut butter (recommended serving size: 2 tablespoons).
All in all, a vegan diet can definitely help you lose weight, but it is always a good idea to check with a nutritionist first. If you will go for a plant-based diet, keep in mind that first of all, you need to make sure you get your critical nutrients, like B12 vitamin and proteins, somewhere else!