vegan diet to lose weight 

vegan diet to lose weight

 Weight loss depends on reducing the amount of calories consumed compared to the amount burned by the body, and the Centers for Disease Control and Prevention (CDC) indicated that gradual and continuous weight loss in an amount ranging from about half a kilogram to one kilogram per week of body weight contributes to maintaining This weight loss and the reduction of its recovery compared to rapid weight loss, by reducing the amount of calories consumed equivalent to 1000 calories, and at the same time it is important not to follow a diet in which calories are reduced significantly; That is, less than 1200 calories, because this may increase the risk of malnutrition.

It should be noted that the vegetarian diet contains foods rich in fiber, micronutrients, phytochemicals and low in their calorie, fat, and protein content, such as; Fruits, vegetables, whole grains, legumes, nuts and seeds, compared to animal sources.

Number of recommended servings for the food groups in a vegan diet 

The following table shows the number of food portions recommended in a vegetarian diet according to the appropriate calories for each person, which can be consumed in order to lose weight. It is worth noting that dairy products and eggs are consumed in most types of vegetarian diets, and in turn, it becomes a purely vegetarian system (in English: Vegan diet) if you do not consume them and use soy-fortified beverages such as soy milk or other plant-based milk alternatives instead:

Food group       1200 calories    1600 calories       2400 calories          

Vegetables (cup)     1                 ½ 2                          3

Fruits (cup)          1                        1                     ½ 2

                                 240.9                    Cereals (grams)       133             155.9                          

                          Dairy Products (cup)       2.5                  3                      3       

  Proteins (g)          42.5                 70.8                 113.3

Fat (g)               17                     22                      31                                 

Tips for a vegetarian diet to lose weight

 The following points show some tips when following a vegetarian diet to lose weight:

 Eat different types of vegetables:

 So that non-starchy vegetables constitute half of the consumed food dish, especially vegetables rich in dietary fiber, such as; Broccoli, cauliflower, zucchini, leafy vegetables, and mushrooms, which can contribute to increasing the feeling of satiety and reducing calorie intake.

Eat different types of proteins:

By adding plant foods that are high in protein according to the number of servings recommended to be consumed to each main meal and snack, such as; Beans, nuts, seeds, eggs, dairy products, and soybeans.

 Eating complex carbohydrates:

Such as, whole grains, starchy vegetables, fruits, and legumes, which in turn help to feel full and full.

 Cut back on high-fat snacks:

 There are some healthy options from plant foods, which can be consumed in a vegetarian diet, but it is easy to overeat these foods without paying attention to it. Ranging from half a cup to one cup, and it is better to eat other options for a light meal, such as; Low-fat yogurt with berries, a fresh fruit, or a bunch of vegetables.

 Limit or avoid fried foods:

 Such as; French fries, but without avoiding the consumption of food sources of healthy fats, including unsaturated fats, but within the number of food portions mentioned above, such as; Add the seeds to salads, a tablespoon of olive oil to grilled vegetables, or a tablespoon of chia seeds to your smoothie. Limit the intake of sweets and vegetarian fast food: such as; Sweetened chips, cupcakes, and pizza, which contain a high amount of calories, and food labels must always be read.

 Pay attention to salad dressings and additives that may increase the amount of calories consumed

Although salads are a good healthy option, adding some ingredients to them, such as; Salad dressing, cheese, cream, nuts sweetened with sugar or honey, and dried fruits are associated with a higher calorie content, and in return it is recommended to add other sauces, such as; Mayonnaise, mustard, balsamic vinegar, and ketchup.

 Ensure you are getting essential vitamins and minerals:

 Attention should be paid to eating sufficient quantities of some minerals and vitamins when following a vegetarian diet, including; Iron, calcium, zinc, and vitamin B12, and it has been shown according to many studies that most vegetarian diets provide the body with sufficient amounts of some minerals and vitamins, because many crops of cereals, bread, and other foods consumed by them are supported by these nutrients, and from Another aspect is to pay attention to consuming adequate amounts of vitamin B12 and omega-3 fatty acid, which is important for heart health and vision, which is available in flaxseed and canola oil, especially by those who follow a purely vegetarian diet.

 It should be noted that some of those who follow a vegetarian diet may need to consume nutritional supplements to cover their nutritional needs, and it is important to consult a nutritionist or doctor if following a vegetarian diet or even before following it.

 In general, it can be said that when following any diet, it is important to consume a sufficient and moderate amount of food, pay attention to the portion size, and the calories consumed to lose weight, and on the other hand, the consumption of higher amounts of calories than the body burns is associated with weight gain. Explain it in the following paragraph.

Does a vegetarian diet always lose weight?

A vegetarian diet is more of a lifestyle than a weight loss diet, although adults and children who follow this diet often have less weight compared to those who don't, and this may be because they consume more fruits, vegetables, whole grains, and protein Vegetarian food, which is one of the foods that increase the feeling of satiety and fullness, and is less dense in its calorie and fat content, but on the other hand it is worth noting that a vegetarian diet may be associated with weight gain if the portion size is increased or the amount of foods high in calories, Such as; Sweetened drinks, sweets, and fried foods. 

It should be noted that there are some foods that are promoted as vegetarian foods, but they are high in fat and calories, such as; Sausages and cheese from plant sources such as soy, fried legumes, and snacks, and therefore maintaining or reducing weight in general does not depend on the extent of consumption or avoidance of animal products, but on following a healthy diet limited to the calories consumed compared to what the body burns.

What is a vegan dietto?

Vegetarianism is a system that relies on consuming foods from plant sources without meat, and some vegetarians may avoid other animal products as well.

 It should be noted that there are many types of vegetarian diet, such as; Which depends on avoiding the consumption of various animal products, including meat, eggs, dairy products, and honey in the diet, which is known as vegans, and others that depend on reducing the amount consumed only from animal products, such as: dairy and eggs. lacto-ovo-vegetarian); which excludes meat, fish and chicken and includes consumption of eggs and dairy products, and lacto-vegetarians; which excludes meat, fish, chicken and eggs while consuming dairy products, and Ovo-vegetarians; Which excludes meat, fish, chicken and dairy products.