Vegan diet is opted by many people today. Whether it I for the sake of weight loss or for the love of animals, more and more people are turning vegan. If you are a Vegan and want to lose weight while adhering to your diet, here are few things that you might want to know. Numerous studies have showed that Meat eaters have a higher BMI as compared to vegetarians and vegans have the lowest BMI. The reason why a vegan diet has an edge over other diets for weight loss is that it includes consuming food items with high fibers and low fats. Vegan diet is opted by many people today. Whether it I for the sake of weight loss or for the love of animals, more and more people are turning vegan. If you are a Vegan and want to lose weight while adhering to your diet, here are few things that you might want to know. Numerous studies have showed that Meat eaters have a higher BMI as compared to vegetarians and vegans have the lowest BMI. The reason why a vegan diet has an edge over other diets for weight loss is that it includes consuming food items with high fibers and low fats.

• Going calorie deficit: Weight loss can never be achieved without going calorie deficit. Although the amount of calories in vegetables are much low, one need take care of calories obtained through sugar, extra starchy veggies, frozen and refined food. Don’t be afraid of grains. They might contain a higher calorific value but they will always remain the backbone of your food pyramid. In order to lose weight or even to eat healthy, consume WHOLE grains instead of refined ones. • Getting the proteins: They say it is impossible to hit the required amount of protein on a vegan diet. But that’s not always the case. We can’t deny the fact that meat sources contain enormous amounts of proteins and to match it one would have to consume a lot more of protein rich vegan substitutes. Legumes and beans like peas, chickpeas, and kidney beans are excellent protein sources containing about 15-10 grams of protein per 100gram. SPIRULINA is arguably one of the best plant-based protein sources with about 58 grams of proteins per 100grams of servings.

• Watch your beverages: Going calorie deficit holds true in case of beverages as well. A lot of diet plans advocate having a ‘Smoothie’ as a filler. Let us not ignore the creamy milk and sugar that goes into it. Rule no.1 about fruits- they are always best eaten raw. Talking about milk, since majority the vegans consume almond or soy milk, take care these are processed forms and come in tetra packs which might unknowingly contain a lot of sugar. Therefore, always opt for the best brands. Aerated drinks and alcohol too are strictly a NO-NO! The best beverages to be taken on almost any diet are black coffee, green tea and of course WATER!

• Choose a diet plan and stick to it: Ironic as it may sound, I often see people eating large ounces of ‘Almond-flour’ brownies as Keto desserts on a regular diet. There are a variety of diets available in the market today and all of them work wonderfully depending on your body type. Whether Keto, Paleo or Low-carb diet, all of them can be tailored according to vegan needs. More important is the timing o your meal. No matter what diet type you are following, never skip a meal if you are aiming at a long term, HEALTHY WEIGHT LOSS.

Disha Surwase
March 1, 2020, 9:19 a.m.

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