4 tips for going vegan and losing weight

It is impossible to ignore the growing interest of people in vegan and losing weight diets; Especially when famous people like Beyoncé and the Williams sisters are fans and promoters of this food style; But the question is, while the vegan diet has been shown to be effective in fighting heart disease, diabetes, obesity and many other chronic diseases, can it also be a useful tool for weight loss? A 2016 study at Harvard University found that those who followed a vegan diet for weight loss lost more weight over 18 weeks than non-vegetarians.

However, a vegan diet for weight loss is not necessarily a successful formula for weight loss, but also depends on the planning and type of nutrition you choose. In the following, we discuss the pros and cons of choosing a vegan diet for weight loss and examine how this diet can help you achieve your goals or become a big obstacle.

First tip: vegan diet and more fiber

Studies have shown that there is significantly more fiber in a vegan diet, with vegans getting an average of 24 grams more fiber per day than omnivores. This means healthier food digestion and more bowel movements than other diets. Consuming fiber is one of the best ways to lose weight and maintain overall health. Consuming fiber-based foods keeps us full until the next meal and also prevents the temptation to snack and regulates our blood pressure. It also keeps cholesterol levels low and even has anti-inflammatory properties. All these factors prove that a vegan diet for weight loss that is rich in fiber can be very effective in losing and maintaining weight.

Second tip: Vegan junk food, replace whole foods

Ideally, those on a vegetarian diet should eat whole but plant-based foods, meaning most of their calories should come from whole grains, legumes, nuts, and seeds, but unfortunately, that’s not always the case. Whether you’re new to a vegan diet for weight loss or have been for years, it’s important to understand some dos and don’ts along the way. First of all, you should not rely too much on processed plant foods. Eating a veggie burger from a restaurant often means you’re getting the same amount of fat and calories as you would from a beef burger. You also know that French fries and onion rings, while technically vegetarian, are a huge obstacle to good health. Also, packaged products, even if based on a vegan diet, are often processed and contain added sugar and salt. Therefore, if you have chosen a vegan diet for weight loss, you should avoid these foods.

Third tip: Vegan diet for slimming and less saturated fat

The World Health Organization has asked us to avoid saturated fats in our diet as much as possible to maintain our health. The limit for this category of foods is 10% of total daily calories, as saturated fat is associated with risks such as obesity, type 2 diabetes, cancer, heart disease and mortality. Eliminating animal products significantly reduces saturated fat intake. A vegan diet for weight loss emphasizes the consumption of unsaturated fats and heart-healthy carbohydrates; A diet plan that provides more fiber, antioxidants, vitamins, and minerals than an omnivorous diet is a healthy plan.

The fourth point: the relationship between the vegan diet for weight loss and healthy fats

Some of the healthiest plant-based foods, such as avocados, nuts, and seeds, are very high in calories, and consuming too much of them can lead to rapid weight gain. Of course, there is no need to restrict your diet further, what is important in the meantime is to be aware of the daily consumption of various oils, nuts, seeds and other healthy but high-calorie foods.

It’s also important to remember that plant-based saturated fat is no healthier than animal-based saturated fat. Coconut-based products give the illusion of being harmless because they are a plant-based source of fat, and you’ll find them in the health food category. Whereas, coconut oil and coconut milk should be used infrequently and in small amounts due to their high calorie and saturated fat content, especially if you are trying to lose weight using a vegan diet.