In the UK, the prevalence of overweight and obesity stands at nearly 60%. Body weight can be affected by numerous health behaviours, and fortunately, one that we can change for the better is our diet. Vegan diets, specifically, are known for their plant-based approach to managing weight and promoting improved health outcomes. Of course, we still require you to be mindful of what vegan diets entail before adopting them to your weight loss plans.
Hopefully, this article can shed light on the role veganism plays in healthy weight management.
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How is veganism a great diet for weight loss management?
Weight management requires healthy dietary practices. But losing weight should strike the right balance between your daily nutritional needs. Healthy weight loss programmes shouldn't be too concerned with calorie counting or restrictive dieting. Instead, they should feature foods that provide you with the vitamins and minerals your body needs. Vegan diets deliver just that as seen in fibre-rich foods like fruits, vegetables, nuts and beans.
Vegan diets enable your body to improve in cholesterol, fibre, and macronutrient intake- all of which aid in reducing your body weight and body mass index (BMI). In fact, in two separate studies which examined type two diabetics and individuals with high BMIs, a low-fat, vegan diet was found effective in achieving significant weight loss. However effective vegan diets are for weight loss, it's still crucial to avoid severe caloric restriction. Lack of caloric intake can result in rapid weight loss and even lead to fatigue and malnutrition. To maximise a vegan diet healthily, nutrition should be at the forefront of your meals.
How should you best maximise a vegan diet to achieve greater weight loss?
Below are some of the ways you can achieve greater weight loss while on a vegan diet:
Check food labels
Some vegan products are misleading and can be advertised as meat substitutes or vegan sweets. This is why it's important to check the food labels on these items. Some things you need to watch out for in ingredient lists are any oils or added sugars. These products can also have a high number of calories per serving, even if they're said to be vegan-friendly like coconut yoghurt or nut butters. Meat substitutes, specifically, are loaded with refined grains and sodium that can cause bloating. If you find yourself craving meat, consider making your own vegan-friendly protein sources from cooked lentils or mashed beans. Thankfully vegan diets allow customisation, so you're guaranteed to avoid any unwanted weight gain from added fat and sugars.
Create a sustainable meal plan
Meal plans can surely give structure to your diet. But for vegan diets, in particular, meal plans will allow you to create balanced and varied meals that combine key nutrients with healthy fats. Not only that, meal planning reinforces the dedication to stick to your diet since you can easily diversify recipes. You can even swap meals around depending on what you want to eat. Those on a budget can also plan cheaper meals, as vegan diets allow you to focus on simple foods like fruits, vegetables, and whole grains. Ultimately, meal planning enables you to achieve your weight loss goals while getting the adequate nutrients you need.
Plan your portion sizes
Though vegan diets consist of whole foods and plant-based items, this doesn't mean you can forego portion control. Eating unlimited quantities of food can impede your weight loss after all. For instance, while potatoes are fat-free and rich in nutrients, they can be very filling when consumed in large servings. The same goes for peanut butter; one rule we recommend is adding only one tablespoon to your granola mix or yoghurt bowl. Having these measurements in place provides the right amount of servings per meal. In the long run, accurate portion sizes can help you maintain a healthy weight while on a vegan diet.
For more insights on adapting a vegan lifestyle, do read our latest posts at We Made This Vegan.
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