A veg­an diet is a way of eat­ing that excludes all ani­mal prod­ucts from the diet. Effi­cien­cy lies in low-calo­rie prod­ucts, reduc­tion of fats and sug­ar. Fea­tures of veg­an nutri­tion, veg­an diet menu — in our mate­r­i­al!

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The root “veg” itself means the rejec­tion of meat, but veg­e­tar­i­an­ism and veg­an­ism are two dif­fer­ent things. Veg­ans call them­selves peo­ple who refuse any ani­mal prod­ucts (meat, dairy prod­ucts, hon­ey) and advo­cate for ani­mals. Sim­ply put, veg­an­ism is a more strict form of veg­e­tar­i­an­ism.

It should be not­ed that many peo­ple extract the max­i­mum ben­e­fit for their body thanks to the veg­an diet, which usu­al­ly lasts 1–3 weeks. Today, it is wide­ly used not only for weight loss, but also for cleans­ing the body as a whole.

What is the point of a vegan diet?

Herbal prod­ucts become a con­stant com­pan­ion, since they are the main sources of the ele­ments nec­es­sary for the body. Stock up when you go to the super­mar­ket

  • legumes,
  • veg­eta­bles,
  • cere­als,
  • seeds,
  • veg­etable oils,
  • fruits

Not only meat and fish will be banned, but also dairy prod­ucts, any eggs, fish caviar, and so on.

Veg­eta­bles should make up the largest part of the veg­an diet, so we pay spe­cial atten­tion to them. It is best to pur­chase local­ly pro­duced plants, as import­ed ones may con­tain chem­i­cal addi­tives and prepa­ra­tions to cre­ate a pre­sen­ta­tion. It is not nec­es­sary to run for fresh veg­eta­bles and fruits, as frozen ones often have the same amount of vit­a­mins and antiox­i­dants. Pro­vid­ed they are frozen imme­di­ate­ly after har­vest.

If your goal is to lose weight, then such a diet can be fol­lowed from one week to a month. Be sure to mon­i­tor your well-being and results. This type of diet is espe­cial­ly effec­tive only in the first two weeks. If you strict­ly adhere to the menu, you can lose 3–5 kg ​​per week.

A veg­an, short-term diet is great for fast weight loss. How­ev­er, from a med­ical point of view, as a per­ma­nent diet, veg­an­ism is too lim­it­ed in terms of essen­tial nutri­ents and com­po­nents. In this regard, veg­e­tar­i­an­ism is more ben­e­fi­cial for the body.

Pros of a Vegan Diet

There are many stud­ies prov­ing the harm or ben­e­fit of eat­ing meat and dairy prod­ucts. In this mat­ter, every­one should con­sult a doc­tor, lis­ten­ing to their own body. Until you get advice from a doc­tor, you can be sure of one thing: copi­ous amounts of meat increase the lev­el of bad cho­les­terol. And this, in turn, devel­ops dis­eases of the car­dio­vas­cu­lar sys­tem.

Lac­tose, con­tained in all dairy prod­ucts, can be poor­ly tol­er­at­ed by the body, while a per­son does not look for the cause in it. Some­times, one cup of lat­te will cause bloat­ing, dis­com­fort, or small break­outs. But hard­ly any­one will look for a prob­lem in a deli­cious ton­ic drink, where 80% is milk.

Car­bo­hy­drates are your ener­gy, they pro­vide a lev­el of pro­duc­tiv­i­ty for the whole day. In addi­tion, they are able to quick­ly sat­u­rate the body and reg­u­late the feel­ing of hunger. One of the health­i­est types of car­bo­hy­drates is fiber. It nor­mal­izes the lev­el of sug­ar, cho­les­terol and has a ben­e­fi­cial effect on diges­tion. Thanks to the large amount of fruits, veg­eta­bles and nuts, the body will be sat­u­rat­ed with a huge amount of vit­a­mins, for which the skin and hair will say “thank you”. You will keep your youth longer and will always look fresh.

The advan­tages of a veg­an diet for weight loss include the fol­low­ing results:

  • the body is effec­tive­ly cleansed of tox­ins, tox­ins and oth­er harm­ful sub­stances;
  • recov­ery in gen­er­al — with a peri­od­ic tran­si­tion to veg­an­ism (about 1–2 weeks a year), the risk of strokes and gas­troin­testi­nal prob­lems decreas­es;
  • heav­i­ness in the stom­ach is elim­i­nat­ed, light­ness appears in the body;
  • improve­ment of skin con­di­tion, elim­i­na­tion of pig­men­ta­tion, inflam­ma­tion and acne.
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Things to remember if you are a vegan

A well thought out diet!

Before you start to lead such a lifestyle, con­sult with a spe­cial­ist to take into account the char­ac­ter­is­tics of the body and choose the right diet. That is, you should get enough vit­a­mins and min­er­als.

The real­iza­tion that not all prod­ucts can end up in your bas­ket can push you to com­pen­sate for them with var­i­ous fast food and snacks. And if it is clear to every­one that french fries are a dan­ger­ous prod­uct for a fig­ure, then with bars, nuts and oth­er things the sit­u­a­tion is dif­fer­ent.

Dan­ger­ous sug­ar and starch in the com­po­si­tion are often hid­den under the words “agave nec­tar”, “corn sweet­en­er”, “crys­talline fruc­tose” and many oth­ers, so study the pack­ag­ing care­ful­ly. Even the most con­sci­en­tious adher­ent of any diet soon­er or lat­er gives a lit­tle slack, tempt­ed by some­thing sweet or alco­hol. Indeed, from a small por­tion, for all your efforts, the crack will not go.

Veg­ans, choose foods free of ani­mal fats such as gelatin, refined sug­ar, and food addi­tives.

It is impor­tant to under­stand that a lack of pro­tein threat­ens to dis­rupt all body func­tions, and first of all, pro­tec­tive and meta­bol­ic ones suf­fer! This is the main dis­ad­van­tage of the veg­an diet.

Con­se­quent­ly, a pro­tein defi­cien­cy at first leads to a meta­bol­ic dis­or­der and a decrease in immu­ni­ty. Women need approx­i­mate­ly 120 grams of pro­tein per day to main­tain weight. Don’t believe the “spe­cial­ists” who talk about ani­mal foods as the main source of pro­tein. The body does not require the pro­tein itself, but a cer­tain amount of amino acids — 22. It is impos­si­ble to get them from one prod­uct, but with the right com­bi­na­tion of prod­ucts, you will pro­vide your­self with a good por­tion of pro­tein.

Foods high in protein:

  • white/red beans,
  • lentils,
  • nut,
  • pol­ka dots,
  • soy.

If this is your first expe­ri­ence of veg­an­ism, grad­u­al­ly give up prod­ucts, since a sharp reduc­tion in their num­ber in the diet will pro­voke an exac­er­ba­tion of chron­ic dis­eases, mood swings and dis­rup­tions in the body. At first, replace the miss­ing num­ber of ele­ments with food addi­tives (for exam­ple, B12).

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An example of a vegan diet

If any­one still believes that the veg­an diet is about eat­ing taste­less veg­eta­bles or starv­ing your­self, we sug­gest dis­prov­ing such mis­con­cep­tions. As proof, we give an exam­ple of a diet.

1st day

Break­fast: pan­cakes from whole grain flour (rice, corn) in soy milk; herbal tea

Snack: fruit

Lunch: pilaf with­out meat with veg­eta­bles

Snack: apple

Din­ner: lentil and mush­room dumplings, tea

2nd day

Break­fast: plant-based chia seed pud­ding with fruit puree, tea

Snack: pump­kin seeds

Lunch: spiced baked pota­toes, grilled veg­eta­bles (or baked too)

Snack: fruit

Din­ner: tofu

3rd day

Break­fast: oat­meal on the water with fruit, rose­hip broth

Snack: peanut but­ter bread

Lunch: cab­bage schnitzel, toma­to juice

Snack: soy milk, fruit

Din­ner: Moroc­can beet­root sal­ad

4th day

Break­fast: mues­li with dried fruits and nuts, juice

Snack: soy yogurt with fruit

Lunch: chick­pea hum­mus with veg­eta­bles

Snack: fruit sal­ad

Din­ner: coleslaw and corn sal­ad

5th day

Break­fast: buck­wheat por­ridge (pos­si­ble with soy milk), mint tea

Snack: nuts, toma­to juice

Lunch: beans stewed in a pot

Snack: apple mousse

Din­ner: banana-grain bread, veg­eta­bles, tea

6th day

Break­fast: Her­cules baked with an apple

Snack: veg­etable smooth­ie, tofu

Lunch: mush­room or pump­kin cream soup

Snack: berries, fruits

Din­ner: egg­plant and cel­ery puree, lemon balm tea

7th day

Break­fast: pump­kin baked with wheat por­ridge and fruit

Snack: veg­etable smooth­ie, nuts

Lunch: lentil sal­ad, toma­toes and peas, tea

Snack: seeds, car­rot juice

Din­ner: bell pep­per rolls with tofu and sesame seeds

There are two main rea­sons why peo­ple go veg­an: eth­i­cal and phys­i­o­log­i­cal. If none of them appeals to you, then a beau­ti­ful body and a fresh look is always the best argu­ment to try. The result will not keep you wait­ing and in the first weeks you will feel light­ness, and deli­cious meals in the diet will pro­vide a good mood for every day.

The veg­an diet, although effec­tive in los­ing weight, is not for every­one for one rea­son or anoth­er. To have a beau­ti­ful body, it is enough to have alter­na­tive diets in reserve and know the tricks that will help you stay slim for­ev­er. What do you choose from this?