Vegan diets have some aspects in common with a vegetarian diet, but go a step beyond them. While some vegetarians will accept eggs or dairy products in their diet, vegans do not eat any animal or animal byproducts. A vegan diet relies heavily on legumes and vegetables, which are filling, nutritious and low in calories. That makes a vegan diet an excellent option if you wish to lose weight.
Filling Nutritional Needs
The key to losing weight is to consume fewer calories than you burn. A vegan diet does not give you the green light to overeat, but you will never go hungry, even while you are losing weight. Whole grains, vegetables and fruit are nutrient dense, which will help protect your health. These fiber rich foods not only fill you up, they also keep your digestive system active. Fill your plate with a variety of colors, such as beets, greens and tomatoes to ensure you are filling your nutritional needs. Beans, or legumes, combined with a whole grain such as brown rice or barley will provide you with protein.
As long as you follow a vegan diet, you will be avoiding saturated fats and animal cholesterol. Seeds and nuts are a good source of minerals, but should be used sparingly until you reach your target weight. Use only small amounts of fats, such as olive oil, nut and seed butters or coconut oil. Instead, flavor your meals with spices such as curries, fresh herbs and chilies. Skip sauteing when you prepare vegetables, or buy a nonstick heavy frying pan and use only a splash of oil. Chives, onions and garlic add flavor to vegetable and bean dishes without adding many calories.
Planning Your Meals
Plan your meals the day or week before to ensure that you have the ingredients you need for a successful vegan diet. For breakfast, soy, rice and nut milks are a good accompaniment for cooked cereals like quinoa or oatmeal. If you wish, buy egg replacements or use whipped tofu to make vegan egg dishes. Soy cheese and meat substitutes are also available, but be sure to check the fat content on the label. If there are no low-fat options available, only use small portions or avoid them entirely.
Start lunch and dinner with a large green or cooked vegetable salad. Add a handful of cooked beans for protein, or some crumbled tofu. A squeeze of lemon and balsamic vinegar can replace an oily salad dressing. For the main meal, have a portion or two of pasta with tomato sauce or a bean dish, such as meatless chili. Fresh fruit or a small soy yogurt for dessert rounds out the meal. You may prefer to eat a number of small meals every day or have three meals. Eating regularly will help you to feel satisfied, which is essential for sticking to your diet. Keep track of your weight loss goals and achievements on a calendar or diary to keep yourself motivated.
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