Many people now avoid animal foods and follow a vegan diet. But what if you want to lose a few pounds with a purely plant-based diet?
In the following article you will find out how you can lose weight vegan and what you should pay attention to.
Losing weight vegan: does it work?
Studies show that vegans are less likely to suffer from diet-related diseases such as type 2 diabetes. In addition, they have a lower BMI than non-vegans and non-vegetarians.
If you eat a plant-based diet , you can promote your intestinal health and even boost your metabolism. In this way, the kilos disappear almost at the same time. You don't have to constantly count calories, but you do have to keep an eye on your energy balance in order to achieve your desired weight .
You can only lose weight with a calorie deficit by consuming more calories than you consume.
These factors are important for your energy needs :
- Weight
- height
- Old
- Gender
- Physical activity
If you eat a high-fiber diet with lots of vegetables and whole grain products , you will provide your body with optimal energy and thus prevent annoying cravings.
In a study, researchers at the University of South Carolina followed overweight adults during a diet. The group that ate an exclusively vegan diet achieved the greatest weight loss .
We know that we use more energy when we exercise than when we lie down or sit. If you combine your diet with regular exercise, your pounds will usually fall as desired.
Lose weight with plant-based foods: advantages at a glance
If you reduce your weight with a vegan diet, you can benefit from various advantages :
- The plant-based diet contains a lot of fiber.
- Plant-based foods can improve the intestinal flora.
- The risk of diet-related diseases decreases.
- You actively contribute to animal and environmental protection and treat your food more carefully.
Diet with a vegan diet: The disadvantages at a glance
There are some disadvantages if you choose a purely plant-based diet :
- You may not be covering all of your body's nutritional needs.
- If you have health problems, a plant-based diet may not be suitable.
- You have to think intensively about your food and the vegan diet.
The meal plan for a plant-based diet
It's not a good idea to cut calories and eat as little as possible . Because that only brings you short-term success and in most cases also the unpopular yo-yo effect. Rather, it depends on which foods you choose for your project .
Greenforce shows you which vegan foods can help you lose weight :
What is important about carbohydrates?
“ Just leave out the carbohydrates ” - anyone who wants to lose weight hears the low-carb advice quite often. In the long term, going without is not a solution. If you start consuming carbohydrates again after a diet, you may suddenly find yourself weighing more kilos than before.
The time in which your body digests the food is crucial : products made from white flour and sweets provide energy very quickly. However, since the blood sugar level rises immediately after consumption, these products do not keep you full for long .
Ideally, you should choose foods with multiple sugars. Your body takes longer to break down the complex carbohydrates. This means your blood sugar level stays constant and you don't feel hungry again quickly.
You should include whole grain products, cereal flakes or legumes in your diet. Vegetables, potatoes and soy products also contain lots of healthy carbohydrates and are perfect for vegan weight loss . If you feel a little hungry every now and then, fruit is ideal as a snack. And if you're craving something sweet, try an egg substitute cake with applesauce.
High-calorie vegan foods
Not every vegan product is automatically low in calories because they are also processed foods. Palm or coconut oil in plant-based foods is very fatty. It's best to take a look at the ingredients before eating.
As a cheese alternative, we recommend a low-fat vegan spreadable cream, because a plant-based cheese substitute may turn out to be fattening.
Your menu can be perfectly supplemented with vegan substitute products . Ideally, you combine these foods with fresh fruit, vegetables, nuts and legumes. The fruit tastes delicious, for example, in yogurt substitutes or together with milk substitute products .
Protein-rich plant foods
Protein plays an important role in a diet because it builds muscle mass . When you lose weight, not only your fat reserves melt, but also your muscles. The key is to convert the excess fat into muscle mass and to do this your body needs proteins . The increased need can be met with a vegan protein shake.
Legumes are also perfect during a plant-based diet . Lentils, beans or peas are top sources of protein and add a lot of variety to your weekly plan. You can conjure up a tasty, low-calorie dish with meat substitutes made from peas .
Tips for vegan weight loss
If you want to lose weight with a plant-based diet , it basically works the same as with any other diet. In the following tips we have put together various points that you should pay particular attention to .
Ensure adequate nutrient intake
Vitamin B12
It is crucial that your body absorbs all important nutrients . If you pay attention to a balanced and varied diet, your body will be adequately supplied. The body does not get vitamin B12 and iodine from a purely plant-based diet.
Meat or dairy products provide vitamin B12. If you avoid animal foods, you won't get this vitamin through your diet. This applies not only during the diet, but also for vegans in general.
Typical vitamin B12 deficiency symptoms include anemia, paleness or fatigue and dizziness. If the deficiency remains undetected, damage to the central nervous system can occur. In addition, it is possible that the risk of cardiovascular disease increases .
It's best to check with your family doctor whether you have a vitamin B12 deficiency. The doctor will tell you how your vitamin B12 balance can be regulated with tablets or dietary supplements .
iodine
Decreasing performance or fatigue can indicate an iodine deficiency. Iodine is mainly found in fish or dairy products, so as a vegan you should keep an eye on your iodine balance.
The iodine requirement can be met , among other things, by table salt containing iodine or various types of vegan algae. You should also clarify with your doctor whether this is enough. You may have to take tablets to compensate for the deficiency .
6 tips to lose weight healthily and vegan
Drink enough
If you want to lose weight, you should drink enough , preferably between 1.5 and 2 liters daily. Water, but also unsweetened herbal and fruit teas, cucumber or lemon water are a good choice. The drinks stimulate your metabolism and curb your feeling of hunger .
Eat regularly
Even if it sounds tempting to skip some meals , try to eat a balanced meal three times a day if possible. Breaks of around four hours between individual meals are ideal - this will get your metabolism going .
have patience
Anyone who wants to lose weight is interested in quick success. However, you should be patient with your project and not overdo it. We recommend a calorie deficit of around 500 calories, so you will usually lose weight slowly but efficiently .
Your calorie needs can be calculated and monitored using various apps.
Avoid the yo-yo effect
When you start eating normally again after your plant-based diet, your body pounces on the calories and converts them directly into fat cells. The dreaded yo-yo effect sets in . Only if your diet is permanently changed will lasting success be achieved. You should also incorporate regular activities into your everyday life .
Take care
When you're on a diet, your thoughts sometimes only revolve around food. Before you grab a snack, you should listen to yourself : Are you actually hungry or are you eating for other reasons? We often resort to unhealthy snacks in everyday life due to stress or boredom .
Eating should be a special interruption in your everyday life. We therefore recommend that you enjoy your meals calmly and consciously . Take your time, be mindful and try to give yourself a break even in stressful times .
Keep a food diary
We are often not even aware of what we eat in everyday life . A food diary is particularly helpful at the beginning of your diet. Write down what you eat in an app or in a special diary and plan your meals. Here you can also calculate your energy needs and think carefully about how you combine your foods.
Conclusion: Lose weight vegan: reach your desired weight with a plant-based diet
Vegans are conscious about their diet. The vegan diet offers the best conditions if you want to lose weight . It is important that you pay close attention to what you eat and consume fewer calories than your body uses. Otherwise, you may not lose weight despite eating plant-based foods .
So it's best to think about your energy balance before you start your project and think about how much weight you want to lose. You should also always make sure to supply your body with the right nutrients . The best vegan products that can be combined with fresh foods are well suited.