Many people assume that weight loss is effortless on a vegan diet. A vast majority of people try out this diet specifically to see if it can help them lose weight. However, the assumption that you can eat anything on this diet and still lose weight is wrong. Every type of food, whether it’s plant-based or animal-based, contains calories. If you consume higher calories than you burn, you’ll definitely gain weight. When you’re vegan, ensure that you’re eating quality sources of protein. A plant based protein powder with low GI and carbohydrate levels keeps you full for an extended period. Thus, you are less likely to snack on unhealthy food items.
Below are some other ways by which you can lose weight safely and effectively on a vegan diet.
Steer Clear from Processed Vegan Food Items
Most vegans rely on processed vegan alternatives of animal-based products like vegan butter, vegan cheese, and Beyond Burgers heavily. However, they are very unhealthy and contain loads of calories. When you eat them frequently rather than once in a while, you will inevitably gain weight. Focus on fresh produce like fruits and vegetables. Apart from that, include whole grain products like amaranth, barley, bulgur, millets, oats, quinoa, and rice in your diet. Legumes like kidney beans, peas, chickpeas, hummus, and a wide variety of nuts and seeds should also form a significant part of your diet.
Avoid Oils as Much as You Can
Oils provide practically no health benefits. They are only fat that is extracted from whole foods. As a result, they are calorically dense. A tablespoon of any oil has close to 120 calories. These calories are not really needed by your body. Oils like coconut oil have been shown to increase harmful LDL cholesterol levels in the body. So, instead of using oils for fulfilling your body’s fat requirements, use nuts and seeds instead.
Pay Attention to Your Protein Intake
Plant-based protein sources, like legumes, tofu, soya, are significantly lower in calories than animal-based sources. These food items reduce your overall caloric intake and supply your body with many essential nutrients. You can also supplement your meals with a gluten-free plant based protein powder. It contains zero artificial additives, sweeteners, and digestive enzymes. Made with natural flavour technology, it helps immensely in helping you lose weight and build muscle.
Minimise the Intake of Fruit Juices
When you are on a vegan weight loss diet, you need to pay attention to every single thing that you are consuming. Of course, fruit juices, particularly those made exclusively from whole fruits, are healthful. However, they don’t provide any satiation. On the contrary, consuming them only adds up to the overall calories that you consume. So, monitor how much fruit juice you are drinking.
Start Inspecting Food Labels
Simply because a food item is plant based does not mean that it is healthy. To find whether it’s good for you, you need to read the product label carefully. Pay attention to the serving size and the ingredients. Ensure that it does not have any added sugar or oils. Often, sugar is not mentioned explicitly in the ingredient list. But if you notice ingredients like fructose, sucrose, corn syrup, and maltose, know that this product contains added sugar.
Weight loss in a vegan diet can be easy if you follow the tips mentioned above. Besides, it’s always a good idea to engage in a thirty-minute moderate to intense exercise session. It’ll only speed up your weight loss.