Vegetarian Food Recipes For Weight Loss:
3: Naan Bread
What exactly does vegan mean?
The vegan diet is growing in popularity. It is a sub-form of the vegetarian diet. As a reminder: vegetarians avoid meat, fish, and seafood. A vegan also does without eggs, honey, and dairy products. No animal foods are therefore consumed.
In addition, vegans are often forced to take a critical look at the ingredient lists of many foods. Animal ingredients such as lactose or gelatine can be found in a surprising number of products. Some fruit juices or beers are also clarified with the help of gelatin. For this reason, these foods are also not vegan.
This change in diet may seem radical at first. After all, animal products are contained in numerous foods and are simply part of a normal diet for many people. In the meantime, however, there is a vegan substitute for almost every product with animal ingredients that can make the switch easier. However, these substitute products do not necessarily have to be lower in calories.
The key to losing weight lies in the frequent use of unprocessed, fresh ingredients while avoiding animal foods. If you want to lose weight long-term and permanently and increase your chances of success, the vegan diet is exactly the right address.
Vegan Weight Loss: Does It Work?
More and more people are turning to the vegan diet to lose weight – and rightly so. Observational studies show that vegans have a lower body mass index (BMI) than non-vegans. The BMI has proven itself over the years as a measure for assessing healthy body weight.
The plant-based diet is also superior to other forms of nutrition when it comes to weight loss. Numerous studies have shown that a low-fat, vegan diet resulted in the greatest fat loss among the compared diets.
To achieve success, vegans didn’t even have to count calories. The study participants intuitively consumed fewer calories, but at the same time eating their fill with every meal. They were even able to lose more weight than the calorie-counting non-vegans in the comparison groups. Vegan weight loss seems to be a good way to shed a few pounds.
It sounds almost too good to be true – always eat full and still shed the pounds. This is made possible by the high proportion of whole grain products, legumes as well as vegetables and fruit in a plant-based, vegan diet. Since these foods contain a lot of water and healthy fiber, they will fill you up for a long time while preventing food cravings. In addition, the complex carbohydrates in these foods provide the body with energy. The typical phases of fatigue, which can often occur after a meal that is high in fat and meat, do not occur.
In a direct comparison of the most common forms of nutrition, the plant-based diet beat a low-meat and western diet in terms of weight loss, among other things for these reasons. Just doing without animal-based foods is a potential plus when it comes to weight loss.
Vegan Weight Loss: What Should I Eat?
Would you like to lose weight vegan but don’t know what to eat and what not? We help you!
Eat a large number of vegetables at every meal. Vegetables are high in fiber and contain a lot of water. Thus, it fills the stomach particularly well. At the same time, vegetables contain many vitamins and minerals that are essential for a healthy body. Since vegetables are almost fat-free and often low in carbohydrates, you should eat them without hesitation.
So that you get enough energy in your diet, you should focus on whole grains and legumes. Particularly healthy cereal products include oat flakes, wholemeal pasta, and fresh wholemeal bread. Legumes include beans such as kidney and soybeans, as well as peas and lentils.
Beans and Co. also provide plenty of healthy protein, which keeps you full for a long time and maintains muscle mass with regular exercise. In this way, you protect your metabolism and counteract the yo-yo effect.
Also, avoid highly processed products. There are now many sweets and substitutes that do not contain any animal ingredients. That makes them vegan, but by no means low in calories. If you want to lose weight in a vegan way, your focus should be on unprocessed foods such as fruits, vegetables, nuts, seeds as well as grains and legumes.
Vegan foods high in calories
A good example of a vegan calorie bomb is vegan cheese. Of course, switching to a vegan diet is easier if the beloved Gauda is replaced with a cheese substitute instead of a vegan spread. However, many substitute products consist largely of fats such as palm or coconut oil. These fats are real calorie bombs.
When shopping, pay attention to the fat content and compare the calories, which are on the nutritional table, with animal products. Some meat substitutes, on the other hand, are even low in fat, as they consist largely of soy protein. It is worth taking a look at the back of the product packaging.
The nut-nougat cream in the morning, the cream for the kitchen, the chocolate in the evening, and chips or biscuits are now also available in vegan versions. However, these do not have fewer calories than their representatives with milk and Co. .; so not suitable if you want to lose weight then vegetarian food recipes for weight loss are the best.
In addition to fat, sugar can also be a real fattening agent. Manufacturers often use so-called glucose-fructose syrup or isoglucose to avoid the term sugar. These new types of sugar are even more unhealthy than table sugar and whet the appetite a lot.
Lose weight vegan: How to cover all nutrients
If you want to lose weight, you have to consume fewer calories than the body consumes. Only then does the body begin to draw the missing energy from the fat reserves. With such a reduced diet, the number of nutrients such as minerals and vitamins supplied also decreases in the same breath. Since whole food groups are avoided, especially in the vegan diet, a well-thought-out selection of foods is essential in order to counteract nutrient deficiencies in the long term.
For this reason, particularly nutrient-dense foods should be consumed. Remove high-calorie drinks as well as sugary desserts and snacks from your shopping list. White flour products such as bread rolls, toast, or light pasta hardly provide any vitamins and minerals. Instead, opt for whole wheat bread or whole wheat pasta. Vegetables such as broccoli, spinach, or white cabbage provide many nutrients and fill the stomach. This is the only way to successfully lose weight vegan.
Vegans should also eat legumes every day. Legumes like beans or lentils are among the best plant sources of iron. A helpful tip: combine legumes with foods rich in vitamin C such as fresh paprika and lemon juice, or have a kiwi for dessert.
Vitamin C increases iron absorption in the intestine and ensures an adequate supply. In order to absorb enough calcium, you have come to the right place with tofu, soy yogurt, or unsweetened soy milk.
As long as you eat a varied diet, avoid highly processed foods, and get the majority of your calories from grains, legumes, vegetables, and fruits, your body should be adequately supplied with nutrients. The only exceptions are iodine and vitamin B12. Since iodine is only available in sufficient quantities in some types of algae and vitamin B12 is completely lacking in a vegan diet, these nutrients should be supplemented in the long term.
Lose weight fast? How to avoid the yo-yo effect!
You may be familiar with the following scenario:
The decision has been made. You want to declare war on the kilos and are highly motivated. So get on the diet, welcome hunger, and focus on getting the scales steadily down. However, after a few weeks, you will no longer have any strength. Your mood gets worse and worse and your thoughts revolve around the next meal. Worst of all, nothing happens on the scales. Now give up the diet and eat as before, the weight suddenly skyrockets and suddenly you weigh even more than before the diet. What did you do wrong?
Your body is very smart and, most importantly, efficient. As soon as he notices that he is no longer getting enough calories, he will try to reduce energy consumption. If you do not do much sport, the body breaks down “unimportant” muscles and puts the metabolism on the back burner.
As a result, your metabolism gradually slows down until your body uses only as much as you eat in your diet. Suddenly the weight stagnates and you no longer lose weight. At the same time, you feel tired because your metabolism is in the basement. If you now start eating “normally” again, the body remains on the back burner for the time being and redirects the excess calories to the fat cells.
To avoid this, all you should do is eat five hundred fewer calories than you normally consume. You can also increase your activity by taking long walks, cycling or swimming. Weight training also sends signals to the body not to lose muscles. This is particularly important because the muscles consume a large part of the energy and thus the calories.
Once you have reached your desired weight, you also have to recalculate your calories. Eat wrong and too much, slowly gain weight. You can only get your metabolism going again by building muscle mass. Try to keep all of this in mind if you want to lose weight vegan. Then nothing stands in the way of your desired weight!
Knowledge to take away
A vegan, plant-based diet is particularly good for losing weight. Here, all animal foods are dispensed with. Meat and Co. are replaced with beans, lentils, and other plant-based foods.
Thanks to the high consumption of voluminous and filling foods such as vegetables, whole grain products, legumes, and fruit, you will stay full for a long time and you will not have to go hungry. In addition, these foods are rich in complex carbohydrates, which help you concentrate and give you the energy you need to get through your day.
Avoid crash diets and do not skip meals. Rather, rely on a combination of a small calorie deficit of five hundred calories and exercise to get fitter and leaner at the same time. Nobody needs to go hungry. With a well-thought-out and wholesome vegan diet, you can shed those pesky pounds without weakening your body. Rather, the key is to stick with it for as long as possible and to give yourself and your body the time to get used to the new diet.