According to a study, people who followed plant-based diet plans like the vegan diet for at least 18 weeks lost up to four pounds. This is higher than those who followed restrictive diets for weight loss, which also included animal-based food products. One of the main reasons for this is that plant-based foods have a lower calorie density. However, the major disadvantage of following a strict plant-based diet is the increased risk of developing deficiency diseases. In this article, we will discuss tips for losing weight on a vegan diet.
Calories Versus Nutrient Density
Calories content and nutrition go hand in hand with any diet that aims for weight loss. You must include foods that are high in nutrients and low in calories. Typically, plant-based food has a lower calorie density and robust nutrient profile. However, limit the consumption of calorie-dense foods such as avocados, nuts, and seeds.
Focus On Fiber
One of the main reasons for the failure of many weight-loss diets is constant hunger. So, focusing on high-fiber foods in your vegan diet makes you feel fuller and satiated for a longer period. This is because fiber is a complex carbohydrate that cannot be easily digested by the body. According to the American Heart Association’s recommendation, an adult must get at least 25 grams of fiber per day.
Minimize Processed Foods
Due to the rise in popularity of the vegan diet, manufacturers are coming up with processed vegan foods. One such popular snack is crackers, but they are not good for those aiming for weight loss. This is because manufacturers use calorie-dense oils and other such ingredients for making them. Keep this in mind and limit the consumption of other such products like non-dairy ice cream, vegan meat, etc.
Along with hunger, craving is another major factor that leads to the failure of most weight loss diet plans. The only way to avoid succumbing to cravings is to resist temptations, and over time you can bend them to your will. You must also know that your body craves food that you feed it regularly. So, by switching to plant-based diet plans for weight loss, and over time your body will start craving healthier food. Also, you can substitute food that you crave with a healthier vegan substitute.
In general, plant-based diet plans are a healthier option for weight loss, and many scientific studies are corroborating this.