Vegan Diet For Weight Loss – The Ultimate Guide!

When it comes to weight loss, most of the people think about starving. But, the reality is not that! There are thousands of weight loss programs, but which works best for them nobodies know. We are here to tell you about the vegan diet – Yes, this diet is highly recommended for those who are seeing some natural ways to shed weight.   Give a read to this article to know about some vegan foods that help you to reduce weight and much more that you need to know. You have to get your simple weight loss planner or monitor your daily calorie intake with the ease of weight loss calculator.

Vegan Diet For Weight Loss – The Ultimate Guide

So, let start with the term of ‘Vegan’:

What Is a Vegan Diet?

It is the simple diet in which a person has to exclude the foods that make you overweight, these foods including meat, eggs, dairy products, and other animal-derived foods. The vegan diet is fully free from cholesterol and saturated fats.

Vegan Diets Help Protect You From:

  • High cholesterol
  • Heart disease
  • Obesity
  • High blood pressure
  • Kidney failure
  • Liver problems
  • Slow metabolism
  • Stress
  • Hormonal imbalance
  • PCOS

A healthy vegan diet includes:

  • Fruits
  • Vegetables
  • Whole Grains
  • Green Leafy Vegetables
  • Legumes
  • Nuts
  • Seeds

Vegan Foods You Have To Consume To Lose Weight:

Before sticking with these foods, you have to track your daily calorie needs using accurate weight loss planner or get tested weight calculator with the legit source of calculator-online.net.

Whole Grains:

  • The grain is said to be whole if it is fully packed with its germ, bran, and endosperm
  • Whole grains are highly recommended for weight loss as it contains a high content of vitamin B complex, vitamin E, magnesium, iron, and fiber
  • Additionally, they assist in regulating bowel and hunger
  • These super-food reduce the risk of heart diseases as it decreasing the cholesterol levels and blood pressure in your body
  • According to the dietitian, people who consume whole grains will able to lose weight quickly than this who add small or no grains in their diet plan
  • Whole weight cereals are the best source of fiber and also fully loaded with iron, zinc, copper and magnesium

Quinoa:

  • Quinoa is the diet-friendly whole grain food that is fully packed with hunger-fighting protein. It keeps you satiated for long periods, and also prevents overeating
  • Quinoa contains a rich content of proteins amino acids, fibers, B complex vitamins, and complex carbohydrates and its amazing properties will boost the metabolism
  • You can consume this gluten-free whole grain plain, or with other vegetables for a healthy weight loss
  • You can be made this into crackers, cereals or other side dishes

Dates:

  • Dates are so beneficial to weight reduction – it contains a high content of soluble fiber and highly recommended as a natural constipation aid, in short, this food regulates digestion
  • Dates contain natural sweetener, no doubt, natural sweets are digested with the great source than refined or artificial sugar and even cause fewer insulin spikes
  • You ought to make some date paste, adding it to cakes, cookies, and other baked items instead of artificial sugar

Berries:

  • Berries are fully packed with antioxidants and fiber. They help you to reduce extra pounds within no time
  • 1 cup of berries is packed with 8 grams of fiber and consists only 60 calories – you have to consume berries daily by adding them into smoothies or salads for a sweet treat
  • Berries are a great source of vitamin C, antioxidants, and several essential minerals. And, blueberry is highly recommended to lose weight
  • A single cup of blueberries provides 4 grams of fiber and only 80 calories
  • Berries are the super-food that is packed with lots of anti-aging benefits. Apart from high levels of vitamin C and antioxidants, it also has amazing diuretic properties. According to experts, berries encourage the body to get rid of excess fluids through excretion

Tomatoes:

  • Tomatoes are the best foods that reduce inflammation and reversing leptin resistance and highly pre-scribed to drop excess flab
  • The hydrocarbon ‘Lycopene’ found in tomatoes will assist in preventing several types of cancer
  • They keep you satiated throughout the day, detoxifies the body, and stabilizes your blood sugar levels

Watermelons:

  • Watermelons are highly recommended to lose weight as it contains an extremely low amount of calories
  • According to the dietitian, it is full of 92% water and is very filling
  • Watermelons support the immune system as it is fully packed with high amounts of potassium and antioxidants. Additionally, it improves the texture of the skin as well

Foods to Avoid

Meat And Poultry:

  • You have to avoid consuming beef, lamb, pork, veal, horse, organ meat, wild meat, chicken, turkey, goose, duck, quail, etc

Fish And Seafood:

  • Don’t try to consume fish, anchovies, shrimp, squid, scallops, calamari, mussels, crab, lobster, etc

Dairy:

  • You have to avoid consuming milk, yogurt, cheese, butter, cream, ice cream, etc

Eggs:

  • From chickens, quails, ostriches, fish, etc

Bee Products:

  • Honey, bee pollen, royal jelly, etc

List of Healthy Vegan Snacks

  • Fresh fruit with a topping of nut butter
  • Hummus and vegetables
  • Nutritional yeast sprinkled on popcorn
  • Roasted chickpeas
  • Nut and fruit bars
  • Trail mix
  • Chia pudding
  • Homemade muffins
  • Whole-wheat pita with salsa and guacamole
  • Cereal with plant milk
  • Edamame
  • Whole-grain crackers and cashew nut spread
  • A plant-milk latte or cappuccino
  • Dried seaweed snacks

Supplements That You Can Consume

Some individuals may find it difficult to consume vegan foods; for these people, the following supplements can work to lose weight:

  • Vitamin B12 in cyanocobalamin form
  • Vitamin D
  • EPA and DHA
  • Iron
  • Iodine – optional you can add ½ tsp of iodized salt to your diet daily
  • Calcium
  • Zinc – zinc gluconate or zinc citrate forms

Well, you have to consult with a trained health care provider before consuming these supplements.

Vegan food is highly recommended to shed weight. Stick with the above guide to get rid of extra pounds – Good Luck!