The Vegan Diet

The Vegan Diet

Here comes the Green diet for all vegetarians who want to lose weight by veggie balance.

The Vegan Diet is a “Go Green” diet. And just before you dive in green, let’s learn everything you may want to know.

Theory: “Survival of the fittest” the well-known jungle rule has been the reason for our evolution. Evolution starts at the very beginning of inception. What we are today is also a result of civilization and it sees cruelty in animal exploitation. So, the basic theory is as you go green, you go ethically clean. Several people all around the world are vegetarians and they lead their lives on vegan diets. If you are one of them and want to lose weight just with a little diet management, the Vegan diet is for you. 

It consists of a diet which is luxurious in fiber but poor in fat. High fiber content can make you feel full without making you fat. So, if you have chosen a vegan diet to lead your way, then you can eat full to satiety if it’s most of the fiber you’re eating. 

Having fried foods or the ones loaded with fats may look like going vegan, but for weight loss, it is a “No”. The Vegan Diet when comes to be considered as a weight loss diet is essentially filling in the freshness. Filling yourself with the fresh load of vegetables and fruits will keep your fiber intakes high while keeping you feel stuffed without addition to calorie figures. 

Now, let’s look into the depth.

What does it permit?

• Whole grains: Most of the nutrition requirements of a vegan diet are met with the grains like wheat, barley, jowar, ragi, rye, spelt, quinoa, maize, brown rice, millet, ign, bulgar, wheat and oats.
• Legumes: Legumes like pulses, beans, peanuts and peas are incorporated in the vegan diet for their protein content. To meet with the daily protein requirements of the body, legumes are the best partners. The high content of proteins in these is due to their ability to fix the atmospheric nitrogen which is the basic moiety responsible for the formation of amino acids in these pulses and hence the richest vegan sources of proteins. Kidney beans, chickpeas, soybeans, black beans, pinto beans have high contents of proteins. Tofu, edamame and tempeh are soy-derived protein-rich foods.
• Vegetables: Vegetables are the most important element that lay the foundation of a vegan diet. Some of the vegetables are onions, tomatoes, broccoli, carrots, kale, peppers, cucumber, spinach, cauliflower, lettuce, zucchini, bell peppers, eggplant, okra, celery, Swiss Chard, Bok choy, Brussels sprouts, cabbage, collard, asparagus. Leafy vegetables are less dense on calories while high not just in fiber content but also the nutritional values.
• Fruits: Fresh fruits are the best desserts. They can cater not only to your sweet tooth but also have high nutritional values. Some of the fruits you can add on when on Vegan diet are Avocados, bananas, apples, oranges, pears, blueberries, strawberries, watermelon, grapes, citrus, kiwi, mango.
• Seeds: Seeds like chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, hemp seeds.
• Nuts: Permissible nuts include walnuts, almonds, chestnuts, hazelnuts, macadamia nuts, cashew nuts (not to be used if cholesterol is high), pistachios.
• Plant-based milk: Yes, milk can also be obtained from non-dairy sources. Examples are Soy milk and Coconut milk. But they vary in their nutritional facts.
• Fats: Oils are not always bad and some minimum fat requirement has to be met with. Try to choose healthy oils like that of olive oil, raw seed oils (unprocessed and unrefined) and nut butter.
• Herbs and spices: Almost all spices but in controlled amount can add both taste as well as digestive properties to any meal cooked or uncooked. 
• Salt: Instead of sea salt, the preferred is rock salt. But, it lacks Iodine. So, if you live in a region where iodine deficiency is more prevalent, you can alternatively use iodized version of any salt. But, the best recommendation is to use rock salt.
• Tubers: Tubers like potatoes, sweet potatoes, turnips and beetroots are good sources of carbohydrates. 

What it restricts?

• Animal meat: Whether it’s a chicken or turkey that lay eggs or mammals like cattle and pigs or even the fishes, the shrimps, prawns and other sea-food, if it belongs to kingdom Animalia, it’s a big “NO”. 
• Eggs: Whether raw or poached or boiled or cooked omelettes, no eggs are permitted with the Vegan diet.
• Dairy products: Not just the meat, strict vegetarianism is what Veganism is all about. Hence, no products obtained from animals like milk, cheese or butter is permitted with the vegan diet.
• Animal-derived products: Even honey, a work-out product from honeybees is restricted. Then, there are certain protein forms like gelatin, whey, casein, albumin, animal-derived Vitamin D3 as that from fish oils or sheep lanolin are also restricted with a vegan meal. 
• Processed Food: Anything that comes as processed has been treated chemically to keep it intact for the said life-term. When we are talking about taking in pure natural, anything that seems to have been made in a factory should stay out of the kitchen. 
• Frozen food: Even if belonging to the vegan category, but frozen food is not a recommendation. Try to eat fresh.

Results:

• Weight loss achieved with the vegan diet is more than any other weight loss diet. And with vegan diet plans, weight loss can be achieved over a large scale. Some sample menus have noticed this reduction to be as less as 1.5 pounds per week while with some plans, you can also achieve higher reduction as much as 5 pounds.
• Body mass index (BMI) has also been found to reach the desired level earlier than expected.
• The reduction in weight loss can be attributed to different mechanisms. One thing is clear that the appetite gets managed when on diet and the intake calories have been restricted. Another thing is that the metabolism gets accelerated which burn up the calories at a faster rate and in more quantities. Next, is decreased hunger when fullness is achieved with low-calorie fiber-rich foods. And there is one more thing; decrease in hunger is also due to high protein intake. Must be wondering how? There is a hormone in our body called Ghrelin. It has the responsibility to regulate hunger. When we consume high levels of proteins, this hormone gets reduced. This brings about a reduction in hunger and naturally helps to attain weight loss. While on a Vegan menu, you will be taking a lot of leafy greens. The dark green veggies can also put away your hunger utilizing thylakoid, a compound that is found in them. 
• There has been a reduction in cardiovascular problems that are in association with the vegan diet. Since the vegan diet focuses on low fat consumption, the complications associated with bad lipid profiles and blocked blood supply have been viewed at a reduction. A reduction in the consumption of bad lipids, saturated fats can be attributed to the fact that vegetables and other plant-based foods contain fewer fats. And the ones that may contain more like nuts are eaten only in limited amounts. 
• Trimmed rate of Type-2 diabetes in people on a vegan diet can be attributed to increased metabolism and low carb diet.
• Thinning in cancer cases in people eating a vegan diet is just the most needed benefit when the world is dying of this deadly disease. Why wait for the cure if you can prevent it for sure. Research has found a close relationship between processed meat and cancer. The vegan diet is strictly against meat and when it is about weight loss, processed food is a “No”. 
• Just like cancer, Alzheimer’s disease has also been found to be linked to the consumption of processed meat. Restricted use of processed meat with vegan diet had an additional benefit in the number of people falling prey to it.
• A great reduction in the disorders associated with the gastrointestinal system has been seen. Many of the diseases like diverticulitis, colitis, etc. become prevalent due to low fiber intakes. With a vegan meal, we take in more fiber content to keep us full. This improves the bowel movements and sweeps the intestines. And regular dietary fiber intake does this cleaning process on a routine basis. Cleaning tract means ridding all the crap stuff and keeping the gut healthy. The complete microbiome of the stomach gets transformed and it is very essential for gut’s health. It removes bad bacteria and improves the sustenance of good bacteria. Moreover, the stomach lining wears off with age and unhealthy diets. This problem is solved with fiber-rich meals.
• Enhanced immunity has been seen in people on a Vegan diet. It is due to the richness both in vitamins as well as a variety of sources that are included in a vegan diet. Every vegetable, fruit, cereals have their own benefits. So, a balanced diet can increase immunity levels.
• Boosted energy: It has been found in many physically active people that their energy-levels have improved. Someone who switches to vegan meals from non-vegetarian eating habits can feel this difference. This is because the body needs to do more work to process meat and animal-derived food. But, it’s easy to process and digest the plant-based foods. 

A sample of vegan diet meal for a week:

Day 1:

Breakfast: 1 slice bread, 1 cup raw veggies, preferably green ones, 1 cup plant-based milk (an example is soy milk) and 1 fruit

Lunch: 1 cup cooked beans in ½ teaspoon of any permissible oil, half cup rice and half of any whole fruit

Dinner: Half cup of cooked veggies and a half slice of any bread (prefer multigrain bread)

Snacks: Mixed nuts not more than 10, half cup of vegetable juice. (Take total snacks divided into portions anywhere between the meals but try to take them at similar times on subsequent days.)

Day 2:

Breakfast: 1 peanut butter banana toast, half cup of chopped mixed fruits, 1 cup plant-based milk.

Lunch: 1 cup of cooked vegetables, half a cup of vegan cheese with nuts.

Dinner: 1 cup Vegetable salad and a half cup of any cooked pulse.

Snacks: Some seeds either mixed or anyone (not more than half cup divided into portions)

Day 3: 

Breakfast: A vegetable pancake, 1 cup-plant based milk and 10 mixed nuts.

Lunch: 1 cup rice with cooked pulses (mixed or any single) in a teaspoon of preferable oil.

Dinner: Half cup of mixed vegetable soup with half cup hummus and a half piece of toasted pita.

Snacks: Some air-popped pop-corns and chia seeds.

Day 4:

Breakfast: 1 cheese toast, half-cup of fresh raw vegetables and 1 cup of vegetable juice.

Lunch: Half cup of tofu, 1 piece of toasted pita and some cucumber salad.

Dinner: 1 cup of stir-fried vegetables.

Snacks: 1 cup of Mixed fruits, ginger green tea.

Day 5:

Breakfast: 1 baked potato, half a cup of raw vegetables and 1 cup of plant-based milk with 10 mixed nuts.

Lunch: 1 cup of cooked pulse, half cup of rice and a half piece of toasted pita.

Dinner: Half cup of cooked veggies and a half slice of any bread 

Snacks: Sugar-free multigrain cookies (not more than 2)

Day 6: 

Breakfast: 1 small tortilla, half a cup of corn flakes with a cup of plant-based milk.

Lunch: A bowl of rice and a cup of cooked whole lentil.

Dinner: 1 cup of mixed vegetable soup and a half cup of mixed fruits or anyone whole fruit.

Snacks: Some air-popped pop-corns and a tablespoon of pumpkin seeds.

Day 7:

Breakfast: 1 peanut butter banana toast, half cup of chopped vegetables, 1 cup plant-based milk.

Lunch: Half cup of tofu, 1 piece of toasted pita and a cup of mixed fruits.

Dinner: 1 cup of stir-fried vegetables.

Snacks: Sugar-free multigrain cookies (not more than 2) and 1 tablespoon of chia seeds at various divided intervals.

Points to remember:

• Wherever I have mentioned to eat bread, try to use whole grain or multi-grain bread.
• Do not overeat. If you feel hungry, meet the requirements with fibers and vegetables rather than seeds or nuts. 
• Do remember to take Vitamin B12 supplements because they will not be supplied from any of the sources used in the Vegan diet.
• Try to use fresh fruits and vegetables. If you can get them fresh daily, it will be the best. Choose local and seasonal. 

             (Why? Read https://fitnesswayofliving.blogspot.com/2020/01/going-local.html)

• This is just a sample meal. When you customize your meal, try to be sure that you incorporate proteins in every possible meal or at least two meals daily.
• Keep a check on your consumption of nuts, seeds and oils. They have the highest calories on a vegan platter. Though they contain good fats, it is not advisable to consume calories in the form of these. Whenever you take them, remember to pair them with the foods which are low on calorie counter. Consume them only in restricted amounts. 
• Potatoes, peas, corn and winter squash are high in starch content. 
• For the fruits, you choose to eat, go for the ones that are available in that particular season in which you are on this diet. Don’t eat the ones that have been stored from the previous season for making it available all year long.
• For beverages, it is always best to go for water but you can also use lemon-water, fruit-infused waters, green teas without added sugars. 
• Eating frequently doesn’t mean eating larger portions. Eat frequent, but not full to content.
• For filling in the fiber content, fruits should not be the first option. Though you’re not getting any refined sugar with fruits, don’t forget about the natural fruit sugars and the calories you can add on with them.
• Take enough proteins, but not so much of soy. Soy contains high protein content than comparators. But, some studies suggest that soy proteins are not easily digestible by humans. So, have them but in restricted amounts. You can choose other legumes and lentils and replace soy proteins with them. Give a day’s gap between soy proteins as a part of your meal. So, if you take it on Day 1. Then, do not take it until day 3.
• If you are on a weight loss diet, it doesn’t mean that your physical activity is restricted. Stick to your gym regime or any other fitness routine if you were to it earlier. Even if you weren’t, adding it to your routine is always a healthy option.
• Always go for the food items which are lighter in calorie density. Try to understand the concept of calorie density. Foods that are rich in nutrients but low in calories can be eaten more to make you feel satiated. Use whole grains and legumes. Legumes will do for the needed protein count too.
• Not just as the case of proteins, but even in vegetables; pick the ones that can make you feel full without adding many calories. Non-starchy vegetables will do the purpose. So, not less than half of the vegetables whenever you are taking them should contain the ones belonging to this category.
• Vegetables can be eaten raw, blanched, half-boiled, stir-fried and even roasted.
• Nuts can be eaten as raw, roasted or as you may like but with no added fats because they already have ample.
• When I say, plant-based milk, you need to figure out which one is local and fresh available. And then they vary in their nutrient compositions also. So, be sure to check them before and add them to your breakfast accordingly.
• If you are new to the vegan diet or you are switching to it from an animal-based diet, then keep monitoring over your Vitamin D levels. Our body synthesizes it naturally when we are exposed to sunlight. But, if you are not taking sufficient sunlight, you will have to take its supplements. You must have been gaining enough Vitamin D from meat and other animal-based products before you stepped into getting vegan. 

Flexible Vegan Diet: Vegan diet allows you to do a lot of innovations with cooking and besides being healthy, it is a delicious approach. There are multiple ways to use this diet plan and a lot of flexibility can be done across similar foods or different foods offering similar nutritive benefits while keeping the eyes open to the calorie intake.

Who can follow?

• Anyone who wants to lose weight can follow this Vegan Diet.
• If you are a strict vegetarian and you want weight loss, this one diet plan can do the needful. 
• If you are a non-vegetarian and have any speck of doubt regarding health concerns of a vegetarian diet, then you should for sure try this Vegan diet so that you can believe this astute diet plan that can intersect all the nutritive requirements that have to be incorporated by the diet. Plus, with this meal, you can achieve weight loss. 
• If your budget is tight, with veggies in your diet, you will become light while your pocket won’t. The Vegan diet is certainly pocket-friendly.
• If you want a weight-loss diet not just for losing weight but for the adoption of a healthy diet menu with which you can manage your weight, you’ll need to do this long-term. And a vegan meal ensures all these. Since it packs all the nutrition, you can adapt it for longer-term. 

Who should not follow?

People with Vitamin B12 deficiency should not choose Vegan Diet for weight loss. People who eat meat, fish, eggs, poultry and other dairy products have a sufficient amount of Vitamin B12 received in their diet. Since this vitamin is not synthesized in our body, it needs to be supplemented from outside sources. Vegan diets do not have this vitamin. So, if you are deficient of this Vitamin, this diet plan is not for you. Still, if you opt for this diet, you need to take Vitamin B12 supplements. Vitamin B12, also known as Cyanocobalamin is essential for the formation of the red blood cells. It's deficiency results in pernicious anemia. The recommended adult daily requirement is 2 microgram/day. 

One of the supplements you can take if you uptake Vegan weight loss diet is Nano. It contains 1mcg of Vitamin B12.

Whatever region, country, the climate you choose to start your weight loss, the available sources and the ones that will work will always vary. For a customized weight loss diet plan following the Vegan do write to us in the comments section and do not forget to subscribe. You follow us, we will follow your requirements. Give us your reason and the region and we will work out the best meal plan for you because we believe healthy living revolves around healthy eating and local eating is the most easily adaptable eating.