Weight loss is a major issue for millions of people across the world. Obesity is a growing concern that’s affecting millions of people all over the world.
Now, more than ever, obesity is prevalent in countries such as the United States. About 4 out of 10 adults are obese and it is now considered a chronic disease. According to the Centers for Disease Control and Prevention (CDC), obesity is becoming a national epidemic. It’s not just a weight problem, it can also affect the physical, metabolic and psychological health of a person. As a result, people are paying more attention to what they consume and use on their bodies. They are now consciously choosing health and wellness, helping Mother Nature and protecting the wildlife over cruelty to their bodies, animals and our dearly beloved Mother Nature.
Preventing obesity is all about staying away from ‘bad’ foods and consuming more ‘good’ foods to maintain a healthy weight. Although you may have tried lots of different diets in an attempt to shed weight (we’ve all been there) eating a vegan diet is thought to prevent you from gaining those extra pounds.
This is good news for food producers because vegan diet weight loss is trending and the overall physical benefits help us to live longer fuller lives.
As an animal lover who has a few pets, I am one of those people who would fight for their rights and protect them at all costs. It made me think that if I am protecting this little fur baby, who is protecting those who are in the animal farms that are bred to be slaughtered one way or another, the forest where animals are being hunted as a hobby and livelihood, or those in the oceans that are fished just to be eaten. The feeling of guilt consumed me and I soon realized that I had to do something.
Coincidentally, I was one of those few people who doesn’t seem to lose weight despite the different kinds of diets that I do. It took me a while to realize that I needed to overhaul my lifestyle to achieve the weight I wanted. Transitioning to a vegan lifestyle was a no brainer since I will be hitting two birds with one stone, furthering my advocacy of protecting animals and achieve the epitome of my health and wellness.
If we’ve intrigued you and want to find out more, this blog will give you all the information you need to know about how the vegan diet can contribute to weight loss.
Get the Facts about Obesity and Lifestyle Diseases
According to statistics from the CDC, “The prevalence of obesity was 39.8% and affected about 93.3 million of US adults.” This directly affects the number of people further affected by lifestyle diseases such as diabetes, heart attack, high blood pressure, and premature death.
As an obese society, we are spending over $100 billion each year on medical bills.
They also discovered that unhealthy weight gain affects all races, all ages, and all gender. Almost 50% of the Hispanic and non-Hispanic black adults are considered obese. Over 12% of Asians and 38% of non-Hispanic whites are also affected.
The CDC report goes on to state that consequently, the number is almost equally distributed across all age groups. Over 40% of people, 40 and older, are obese. Meanwhile, those 20 to 39 years account for nearly 38% of the cases.
There needs to be a change in our trajectory, or in 50 years, those numbers will double.
If you are overweight or obese, why not consider weight loss through a vegan diet? Eating more plant-based foods leads to better health.
Losing Weight with Diet and Exercise
Time-honored evidence has always pointed towards fighting obesity with diet and exercise. It doesn’t end there! An overall healthy lifestyle is the key to health and wellness.
Being mindful of what we put in and on our body, can be a challenge. This is especially true for adults who have a hectic lifestyle. With the proliferation of the internet, the use of social media and other time-consuming practices, we barely have time to sleep the required number of hours each night.
And sleep, is an essential ingredient in living a healthy life!
Movement, through exercise, burns calories. Sleeping, too, burns calories.
In contrast, eating a carb-heavy diet, loaded with unhealthy calories is the quickest way to gain weight. Without moderation, without healthier alternatives in your food choice, your body eventually deteriorates and ages at a quicker rate.
So, how can you prevent this from happening?
Make healthy choices. Being busy is not an excuse. Begin a 1500 calorie vegan meal plan. Plan your grocery shopping and make ahead of your meals, put everything in the fridge and just reheat before eating them. Looking for your protein source? There are a lot of vegan options other than meat. Eat more beans, legumes, fruits, and vegetables. Above all, exercise at least three times a week for 30 minutes each day and lead an overall active lifestyle.
Being healthy is a choice, not fate. It’s up to you to be healthy and keep healthy. Don’t worry. We’ll be here every step of the way.
Understanding the Vegan Diet
In years past, people associated the vegan and vegetarian lifestyle with freethinking hippies. That is not the case today. Veganism is no longer taboo!
Everybody is going vegan because of all the benefits that it provides, not just how it makes skinny vegans. Now, even high profile celebrities, politicians and doctors admit to adopting this way of eating and nourishing the body. Fitness gurus and physical trainers swear by the many benefits.
You may have tried a hundred and one diets with absolutely no luck – but the vegan diet certainly isn’t one to be ignored. Cutting out a lot of food groups in your diet can be daunting. The non-vegan food you used to enjoy a lot always has a vegan alternative and can be so much tastier and better than the “real” thing.
Plant-based diets can actually help you shed the pounds because they’re packed with fiber, which allows you to stay fuller for longer.
The benefit is that you won’t feel the need to stuff your face with extra calories. Because you’ll be going without meat, cheese, and eggs, you’ll be removing a vast amount of fat from your diet; resulting in a dramatic weight loss and, surprisingly, you’ll have a lot more energy and gain more confidence! How is that for a win-win situation? The best!
You too can experience these benefits by starting a vegan diet weight loss fast. Feeling a little bold? You can also try a raw vegan weight loss 1-month challenge where you’ll only eat raw vegan food. It’s not as hard as it sounds because everything you’ll be eating is fresh and literally fast food to prepare!
How to Transition to Veganism
Take a progressive approach when switching from the omnivorous and carnivorous way of eating. To ensure a successful transition to veganism, you must first start by educating yourself about this way of life.
Pay attention to the labels on food products. Then prep your refrigerator with the necessary foods. That means buying more dark leafy vegetables, fruits, beans, peas, seeds, nuts, natural herbs, and spices.
You should not try to overly substitute meats with pastry, noodles, pasta, and white bread either, which is otherwise known as the vegan keto meal plan. In this case, you’ll be cutting out the carbs, so the body burns fat instead of glucose for energy.
The transition is also about eating fresh fruits and vegetables and less processed foods. Similarly, you will also need to include multivitamins and supplements. Look for other sources of B12, protein and iron.
Also, select a good portion of calcium-rich foods, such as oranges, soybeans, bok choy, and kale.
Here are some of the simple tips to make transitioning to a vegan lifestyle as easy as a breeze:
1. Select a few vegan-meals and incorporate them slowly into your weekly meal plan. Start with the food that you already enjoy that are coincidentally vegan and add a few recipes into the pool every so often.
2. Slowly cut down meat and processed food intake. To feel fuller, swap the meat with a salad or a bowl of fruit. The more fiber you eat, the longer you’ll feel hungry.
3. Breakfast is the most important meal of the day, so why not make it better by making your breakfast plant-based? It’s a great way to kick-off your journey to becoming a full-fledged vegan.
4. Protein is your muscles’ best friend! Try to incorporate a good amount of protein to your meals. Do you think that you can only find it in meat? Nope. Think again! Protein can be found in beans, tofu, peas and so much more!
5. Out of sight, out of mind. Clear out your pantry of processed and unhealthy food and slowly build a pantry full of all the food that you would need on a daily basis. The less you have unhealthy food in your home, the less likely you’ll consume them.
6. Keep things interesting. There are a lot of vegan recipes to try. Always try to introduce a new recipe in your weekly meal plan.
7. Always read the labels of your food! Some claim that they’re vegan but if you look closely, there are a lot of non-vegan ingredients in them. Or… it can be the other way around. Some leading commercial products are vegan, they just don’t label their products as such.
To get the best vegan diet weight loss results, take the pressure off yourself and implement your diet, gradually. Set a goal of going vegan over a period of six months o a year. And remember, following these steps will help to minimize the risk of relapsing back to your old nutritional practices.
How Eating Plants Can Help You
So, your new vegan diet should have whole grains, vegetables, legumes, nuts, fresh fruits, beans, and seeds. And just like meat products, some vegan foods are processed.
That means being vigilant and avoiding food with additives like sodium, starches, sugars, and fats.
Eat Fewer Calories
Vegan food choices usually have fewer calories, and this is necessary to lose weight. So, whether you are male or female, consume 800 fewer calories, than the standard amount of 2000 calories. With this in mind, try and make the effort to stick to a vegan weight loss meal plan with just 1200 calories!
This target is easier to manage because it takes a lot of vegetables to score those high numbers.
However, you will also need to watch your food ingredients and any snacking habits you might have because those can add up quickly as well.
Have Better Portion Control
Serving size matters, when it comes to weight loss!
When you consume a vegan diet, you can practice better portion control by devising a vegan meal plan. All those efforts of cooking and creating a meal plan will be meaningless if you don’t watch your portions. Portions mean that you will only eat a set amount of food per meal and when you compute all your total calorie intake for the day, it meets your required daily calorie intake, or better if it’s less. An average woman requires at least 2000 daily calories to maintain her weight, while the average male requires at least 2500. For an average person to lose weight, lessen your daily calorie intake by 500 and see the changes transform your body.
Tip: Create a meal journal and list down your meals for the day with the corresponding calories. This will help you keep track of your progress. Not a pen and paper kind of guy? You can always find an app to help you with this, or the built-in Notes app can help you!
For more thorough info, visit Choose My Plate, a website hosted by the United States Department of Agriculture. Here you can learn more about food groups. It is also loaded with resources and information, which will help you to “find your healthy eating style and maintain it for a lifetime.” They also have a more convenient way to access the features of the website through an app that will remind you to eat healthily and lead a better lifestyle.
Lowers the Risk of Diseases
Studies suggest that a plant-based diet is associated with sustainable weight management, reduced risk of mortality and lowers the risk of heart disease. But not only that, but it is also said that a vegan diet not only helps lower the risk of heart disease and prevent them, it can also reverse advanced stage cardiovascular disease and Type 2 Diabetes.
Not only will you have improved cardiovascular performance, but also you will lower the chances of developing lifestyle diseases. This happens because you have taken out the meat and dairy out of your diet.
Using the vegan diet weight loss plan means less weight. This reduces the likelihood of developing adult-onset diabetes.
Improves Your Mood
Say goodbye to the downers!
Consuming a vegan diet helps to improve your mood greatly. No more coming off a sugar high or feeling depressed because you keep gaining weight.
No really…consuming a vegan diet has been proven by Nutritional Journal to improve your mood and make you feel much happier in yourself. So many people suffer from mental health conditions, meaning there’s a demand to find holistic ways to manage symptoms, aside from relying purely on medication. Enter…the plant-based diet!
Geeta Sidhu-Robb told Cosmopolitan: “The elimination of long-chain fatty acids, predominantly arachidonic acid which is present in meat and is associated with symptoms of depression, means you are less at risk of suffering from it. “Vegan diets also have more complex carbohydrates present which increases the feel-good hormone serotonin in the brain.”
Not only that, but the extra magnesium and calcium in the foods you’re eating may lead to an improved sleep cycle. And, we all know what happens when we don’t get enough sleep. Hmmm, let’s not go there…
Make the Best Decision and Choose a Vegan Diet Today
Shedding weight is not as easy for some people as it is for others. There is a vast majority of people who struggle to lose weight consistently and on a permanent basis. Every few months, the scale tips in a new direction. However, that does not have to be the case for you if you implement a simple vegan diet plan into your everyday life. These Weight Watchers vegan recipes are a great starting point!
People who have lifelong challenges with obesity can become easily frustrated. Yo-yo dieting only gets you more pounds in the long run.
That is why it is important that you use healthy, effective and lifelong strategies, such as vegan diet weight loss. Adding more fruits and vegetables to your plate is always the right choice.
So, if you’ve decided to become a vegan – welcome to the club! Now, you’ll probably have no idea how to get started. Making the transition can be quite terrifying.
The key is to go about it one step at a time, so you don’t feel like you’re making a huge adjustment to your diet. Feel free to go at your own pace and work out what methods are best for you before taking the plunge.
Here are a few tips and tricks that will help make the transition:
1. Start reading ingredients lists
If you’re unfamiliar with what makes a product vegan, it would be a good idea to try and do as much research as you can online. Then, you can easily head to your local store and pick up items that are 100% vegan, without having to read every single ingredient label.
2. Research vegan-friendly restaurants
One of the main hesitations you may have about turning vegan is the fear you’ll become a burden going out for dinner with friends. Instead of hunting around for somewhere suitable to eat once you’re out, do some research into popular restaurant chains and other local eateries where they serve vegan-friendly dishes.
3. Read, watch, learn
If you’re interested in transitioning to the vegan lifestyle rather than just a diet, it would be a good idea to spend time finding out what it involves. Educate yourself by watching documentaries, reading magazines and blogs to get more insight into the vegan way of life!
We know everything is a challenge right now, but once you get the hang of it and finally transition to the lifestyle, it would almost become second nature to you and everything would be as easy as it can be. We will support you all the way.
What do you think about vegan diet weight loss or how has it helped you?
Share your experience in the comments below!