A vegan diet is a way of eating that does not have any animal products, such as meat, eggs, dairy, honey, and gelatin. Some people pick a vegan diet for ethical, environmental, or health reasons, or a mix of these. A vegan diet can also help you lose weight, if you follow some simple rules and eat a balanced and different diet.
Here are some tips and a sample vegan diet plan for weight loss:
- Eat less calories than you use. This is the most important thing for any weight loss plan, vegan or not. To lose weight, you need to make a calorie deficit, which means you burn more calories than you eat. You can use a weight loss calculator by date¹ to guess how many calories you need per day, based on your age, height, weight, gender, and activity level. Then, you can eat 500 to 1000 calories less per day, depending on how fast you want to lose weight. A safe and lasting rate of weight loss is 1 to 2 pounds per week.
- Eat more natural foods and less changed foods. Natural foods are foods that are close to how they grow, such as fruits, vegetables, grains, beans, nuts, seeds, and tofu. Changed foods are foods that have been made different from how they grow, such as chips, cookies, cakes, candy, soda, and vegan junk food. Natural foods are more healthy and filling than changed foods, and they also have fewer calories, sugar, salt, and fat.
- Eat more protein and fiber. Protein and fiber are two nutrients that can help you stay full and happy for longer, which can stop you from eating too much and wanting more food. Protein also helps to keep your muscles, which makes your metabolism faster and burns more calories. Fiber also helps to make your digestion better and lower your cholesterol and blood sugar levels. Some good foods with vegan protein are beans, lentils, chickpeas, soy, tempeh, seitan, quinoa, nuts, seeds, and protein powders. Some good foods with vegan fiber are fruits, vegetables, whole grains, oats, and flaxseeds.
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- Eat more vegetables and fruits. Vegetables and fruits are low in calories and high in vitamins, minerals, antioxidants, and phytochemicals. They can help you add more and different foods to your meals, and they can also give you many health benefits, such as lowering your blood pressure, making your immune system better, and lowering your chance of getting sick. Try to eat at least five servings of vegetables and fruits per day, and pick different colors to get the most benefits.
- Drink more water. Water is important for your health and hydration, and it can also help you lose weight. Water can help you get rid of toxins, make your digestion better, and boost your energy levels. It can also help you control your hunger and eat less calories. Studies have shown that drinking water before meals can help you eat less and lose more weight². Try to drink at least 8 glasses of water per day, or more if you work out or sweat a lot.
Here is an example of a vegan diet plan for weight loss for one day, based on a 1,500-calorie diet:
Breakfast: oatmeal with almond milk, blueberries, and chia seeds Snack: banana and almond butter Lunch: black bean and vegetable burrito with salsa and guacamole Snack: carrot sticks and hummus Dinner: tofu and vegetable stir-fry with brown rice and soy sauce Dessert: dark chocolate and strawberries
This vegan diet plan gives you about 1,500 calories, 80 grams of protein, 45 grams of fiber, and 55 grams of fat. It also has all the food groups and gives you different nutrients. You can change the amounts and foods according to what you like and need. You can also use a weight loss calculator by date¹ to find out your calorie needs and target date for losing weight.
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