Low Carb, Low Fat, Paleo and Keto: You know all the kids, but no one has helped you with the weight you want until now?
Maybe that's because these kids are pretty restrictive and it's difficult to retire for a long time.
If you are tired of tracking calories and stomach cuts, then we have good news for you.
The best way to lose body fat is, according to recent research results, super light, effective and even (almost) without counting calories. How to do it?
Very simple: with the power of the plant.
Vegan Slimming: Does It Work?
Oh yes. Many studies prove the effectiveness of vegan diet in weight loss.
- The results of 2018 in the journal "Nutrition & Diabetes" Studies have shown that nutrition on a plant basis (especially herbal protein) contributes to lowering body weight, body fat and insulin resistance.
In a review published in Journal of American College of Nutrition in 2019, Vegan nutrition rich in proteins and carbohydrates has a positive effect on metabolism due to thermal performance. Accordingly, the rate of metabolism increases after the plant meal.
In a major supporting study from Harvard University, more than 120,000 participants were observed for 20 years. Entrepreneurs who ate more herbal food increased over time than those who consumed animal products. These are findings from a Rotterdam study from the Netherlands.
Vegan diet reduces the risk of obesity in children. According to a research published in 2019, children who eat mostly vegetables, whole grains and fruits have surpassed their peers, with lots of milk, eggs and cheese on the menu. Possible reason for the researchers is high fiber content and low fat content in plant nutrition.
Nice and good. But why does it seem that the herbal diet itself dissolves pounds?
There may be several reasons for this. If you suddenly do not eat cheese, fresh cheese, meat or eggs, you are replacing these products with vegan diet. Most people then eat healthily, because vegetables, nuts and legumes make up a large part of their meals.
Of course, foods containing milk or eggs are also a taboo. It limits the choice in the restaurant and the supermarket – and at parties and in the office you can avoid one or another treat as it is not vegan.
Those who eat vegan usually feel better and more comfortable in their body. It gives you energy for one or the other extra training – and an incredible motivational blow to lose weight.
American nutritionist Michael Greger summarizes the previously published study as follows:
"Vegan nutrition is the most effective way to achieve ideal weight – without counting calories or hunger like many sweat diets." However, it requires that even healthy food falls on the plate. "
Get to know your energy needs
When you lose weight, it is necessary to find yourself in a calorie deficit. With herbal ingredients you can taste delicious low calorie foods and still make you happy and satisfied. The article will show you how it works.
Calculator: Specify the required energy here
These foods are suitable for losing weight vegan
Frozen pizza, burgers, marshmallows: Almost there is no product that is not available in vegan version at the supermarket. That's right – but it can also quickly take you into a trap for weight loss.
Although pizza without cheese or vegan yeast yeast has less calories than salami pizzas, vegan fast food does not help in weight loss. It contains only a small amount of vital substances, but high amounts of sugar, fat and calories.
And tofu sausages and kernel fries are vegan – but it's not long-term healthy.
Better: Put natural food. This means, above all, fresh vegetables, crunchy fruits, legumes, nuts, seeds, potatoes, cereals, Eat high quality oils and fats.
The genius of these foods is that you can feed them without feeling guilty. They provide you with important nutrients, vitamins, minerals, phytochemicals and antioxidants – and also let the pounds fall.
Properly combine vegan food
It is important to shape the meals accordingly.
The main ingredient of your meals should be vegetables: broccoli, cauliflower, zucchini, peppers, mushrooms, asparagus, eggplant, spinach, green salad, bacon or cabbage vegetables such as Chinese cabbage, kale or red cabbage. Vegetables are a bit calories, but rich in vitamins and antioxidants that promote health. As a rule, at least half of your lunch and dinner must be made from vegetables.
Fresh vegetables are supplemented by saturation of the protein. High-quality plant protein sources include eg Tofu, worm proteins, tempeh, seitan, lupine, chickpeas, lentils, beans and peanuts.
In the gallery: The top ten suppliers of vegan protein
Of course, you can also eat typical sweet foods such as potatoes, sweet potatoes, rice, quinoa, oatmeal, as well as whole bread and pasta, but be sure that they are not the main ingredient of your meals.
Healthy oils should not be missed: Olive, flax, hemp and walnut oil not only feed your meal in flavor, but also ensure you are supplied with omega-3 fatty acids and can absorb vitreous vitamins in vegetable fats.
Soybean fruits and seeds provide creams and provide you with minerals such as iron, calcium and stomach: they are sesame seeds, ciams, flax seeds, almonds, nuts, Indian nuts and hemp seeds.
As a substitute for milk, almonds, Indian or soy drinks are preferred, preferably unsweetened. This also applies to alternatives to yogurt and quark from coconut milk, soy or lupine.
Instead of cream and creme fraiche in sauces, coconut milk is perfect – and it feeds exotic touch.
Fresh herbs, sprouts, coarse and spicy spices give your meal the final touch.
You should be careful to drink a lot during the day. Unsatisfied tea and calm water, preferably 1.5 to 2.5 liters per day. It supports user success.
By the way, you do not have to work without delicious snacks. Chiapudding, beads of bliss, banana with almond and coconut pepper or a piece of dark chocolate (80 percent of cocoa content) are absolutely fine.
Unfavorable vegan foods in weight loss
For those who want to lose weight, some foods are also unsuitable for vegan diet. This includes alcohol, candy, fast food and finished products as well as deep-fried and heavily processed foods.
Likewise, many vegan substitutes do not contribute to weight loss because they do not subvert their animal form in terms of calories and are also not nutritiously useful in the sense of their composition. It often includes vegan cheese, substitutes for meat and fruit yogurts.
Is it healthy to lose weight vegan?
Those who diversify their vegan diet not only do something for their figure but also for their health.
One published in Journal of Nutrition 2019 The study shows that vegans have the best blood levels in comparison to vegetarians and meat.
In addition, plant food consumption is associated with reduced risk of death and reduced risk of chronic diseases.
By contrast, animal proteins and saturated fatty acids increase the risk of cancer and promote the development of diabetes and cardiovascular disease.
Those who eat vegans almost automatically increase fiber content in their diet. It has a positive effect on bowel health. Another advantage is that the blood pressure after the meal containing the fiber does not suddenly increase. Plus: we stay full longer.
Because of the high content of vegetables, fruits, walnuts and legumes in the diet, vegans are supplied with all the important nutrients. The only exception is vitamin B12, which is only found in animal products and therefore needs to be supplemented in the form of vitamin B12 tablets or vitamin B12 drops.
Vegan recipes for weight loss
Are not you still convinced? This will change at the latest when you test our vegan FIT FOR FUN recipes. They stimulate your metabolism, are delicious, long-lasting and provide an additional dose of nutrients.
For a moment you will not miss meat, cheese and eggs – you promised. Bon Appetit!
Kahleova H., Fleeman R., Hlozkova A., Holubkov R., Barnard ND. (2018): Plant Based Diet in People With Excessive Body Weight in 16-Weekly Randomized Clinical Trials: Metabolic Benefits of Plant Proteins, Diet and Diabetes 2018 Nov 2; 8 (1): 58
Calcagno M., Kahleova H., Alwarith J., Burgess N.N., Flores R.A., Busta M.L., Barnard N.D. (2019): The Thermal Impact of Food: Review, Journal of American College of Diet 2019 April 25 1-5
Bertoia M.L., Mukamal K.J., Cahill L.E., Hou T., Ludwig D.S., Mozaffarian D., Willett W.C., Hu F.B., Rimm E.B. (2015): Changes in Fruit and Vegetable Intake and Weight Loss Changes in the US Men and Women Track 24 Years: An Analysis of Three Perspective Cohort Study, PLoS Med. 2015 Sep 22; 12 (9): e1001878
Chen Z., Schoufour JD, Rivadeneira F., Lamballais S., Ikram MA, Franco OH, Voortman T. (2019): Herbal Nutrition and Adiposis in the Population of Older and Older Persons: Rotterdam Study, Epidemiology, 2019 Mar; 30 (2): 303-310
Chaparro M.P., Crespi C.M., Anderson C.E., Wang M.C., Whaley S.E. (2019): Special Supplementary Nutrition Program for Women, Infants and Children (WIC), Changes in Food Packages and Tracking of Child Growth and Obesity Los Angeles County, Am J Clin Nutr. May 2019; 109 (5): 1414-1421
Miles F.L., Lloren J.I.C., Haddad E., Jaceldo-Siegl K., Knutsen S., Sabate S., Fraser G.E. (2019): Plasma, urine and adipose tissue biomarkers in dietary differences between vegetarian and non-vegetarian diet groups in Adventist Health Study-2, Journal of Nutrition 2019 Apr 1; 149 (4):