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!
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
- vegetable oils,
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.
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,
- polka dots,
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).
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.
Breakfast: pancakes from whole grain flour (rice, corn) in soy milk; herbal tea
Lunch: pilaf without meat with vegetables
Dinner: lentil and mushroom dumplings, tea
Breakfast: plant-based chia seed pudding with fruit puree, tea
Snack: pumpkin seeds
Lunch: spiced baked potatoes, grilled vegetables (or baked too)
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
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
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
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
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?