Diet Plans and Weight loss Ideas for Vegans

Does being a Vegan help lose weight? Vegans are no exceptions when it comes to gaining or losing weight. Here we have diet plans and weight loss ideas for vegans that might help you.

Factory farming, food scandals, or phenomena such as global warming are causing more people to radically rethink their way of life. The goal is not only to live and eat healthier but also to make an important contribution to animal and environmental protection. Therefore, veganism is very popular. Two ways of life that have a lot in common, but are still very different from each other. Veganism is, so to speak, a “supreme discipline” because here the focus is on the omission of all animal foods and products.

A nutritional basis that also applies to vegans who have a weight loss goal and diet plans. Most diet concepts are less of an option since many focus on dairy products or meat as a source of protein. So, what should you watch out for as a vegan?

Advantages and Disadvantages of the Vegan lifestyle

Vegans are against products and foods made out of animals. It does not matter whether it is honey, or milk, for example. If animal products have been used in any clothing or cosmetics, it completely disregarded.

That doesn’t make vegan life easy. Although you make an important contribution to environmental and animal protection, you are always confronted with restrictions in everyday life. Be it a visit to a restaurant with friends or a family gathering.

Every industry has accepted this conscious lifestyle. More vegan food or cosmetics can be found nowadays. The offer has been constantly expanded in recent years and makes it easier for vegans to ensure a varied diet.

However, the lifestyle is criticized. There is often talk of a very nutrient-poor and one-sided diet plan, which is limited exclusively to fruits, vegetables, or carbohydrates.

It often happens that vegans who do not eat a balanced diet have to depend upon vitamin supplements. Symptoms like iron deficiency, fatigue, etc can be noticed in many vegans.

In contrast, vegan life is also has a positive effect on health. Vegans who eat a balanced diet benefit from a much better body feeling and a significantly lower cholesterol level.

For most, however, this change in the diet plan probably has less selfish health backgrounds. It is often ethical principles that encourage this rethink.

Tips about vegan healthy eating

You might think that the vegan lifestyle is so healthy that hardly a vegan has to complain about weight problems. But that’s not entirely true. That’s exactly why we are here with an article about diet plans and weight loss ideas for vegans.

Sugar, for example, is vegan and can be found in many recipes or vegan dishes. Not every vegan therefore inevitably has the right and balanced diet. That’s why the question of the nutritional concept arises. First of all, however, one should ask what makes a healthy vegan diet stand out.

Step 1: Balanced main meals

As with a conventional diet, vegans should always concentrate on three fixed meals a day. On a diet, this is of course extremely important to prevent a feeling of hunger or not to fall into the dreaded binge eating – vegans also suffer from it.

We have a simple diet plan and weight loss ideas for vegans which might help them in having a balanced diet with fewer chances of weight gain.

The breakfast forms the highlight of the day and should be a balanced composition. Whole grain bread, oatmeal, fruit, or vegetables ensure a high satiety potential that lasts until midday.

For lunch, however, tofu is very popular with vegans. In addition to legumes such as lentils, it is one of the most important sources of protein in the vegan diet. We recommend raw “Tofu” that is not additionally changed by any kind of flavor enhancers. This applies, for example, to the tofu products that are now commercially available as ready meals in the form of vegan sausages, schnitzel, or just as it is. Fresh vegetables as a side dish provide the vitamin intake, while carbohydrate-rich potatoes or whole-grain noodles prevent food cravings.

In the evening, on the other hand, light meals should be served on the vegan table. For example, a delicious salad or fresh fruit. If necessary, vegetable patties as a small side dish or nuts to give the fresh food some variety.

Exercises like running or walking along with this set of a balanced diet can be even more beneficial.

You can read our article about the 10 Running Benefits for Mental and Physical Health here.

Step 2: Healthy vegan snacks for in between

If despite the balanced meals, you still feel hungry in between, resort to a wide range of vegan healthy snacks. For example, nuts that have valuable fatty acids or delicious dried fruit. Low-calorie vegetables are a better choice over high-calorie fruits. Vegan chocolate as well as cakes or crackers looks healthy but it has nothing but a lot of sugar in it. For vegans willing to lose weight, these kinds of food might be deceiving.

Advice on vegan weight loss

Vegan processed products are at a great calorie risk. These are often full of sugar and only partially provide a really sufficient feeling of satiety. Those kinds of food are just there to attract buyers and make money.

Sugar is one of the main reasons why vegans face weight problems. Therefore, you can often follow the usual dietary requirements. With a good diet plan and weight loss ideas, vegans can cut the intake of sugar as it is not a very healthy choice.

In the sense of the figure, it pays off to cook fresh vegan instead. Weekly shopping helps here so that fresh food is always in the fridge.

Incidentally, this also applies to vegan, high-fat foods that quickly become a real calorie bomb. Low-fat variants (for example, in salad dressings) are a good alternative to save additional calories.

The body’s signals are not perceived correctly for vegans which is another stumbling block. If you are full, you should stop eating. Vegans have an advantage here because they can use vegetables or fruit optimally for fresh smoothies.

So why eat when the stomach is full? Since smaller portions of meals on a bigger plate looks unfilling, the uses of smaller plates help a lot here.

Visiting a restaurant as a vegan

Like, wanting to lose weight as a vegan or just want to spend a relaxed evening with friends – visiting a restaurant is also part of everyday life. Vegans not only have to deal with a tempting, high-calorie menu but also with a variety of non-vegan dishes.

Many restaurants now offer vegetarian alternatives, but vegan menus remain the exception. If you want to be on the safe side, choose a vegan restaurant. But sometimes the friends who want a juicy steak on the plate don’t play along.

As a vegan, you should inform about your choices. After all, a restaurant usually pursues the goal of making every guest feel comfortable and satisfied on site. Therefore, the chefs are usually ready to turn the existing menus into vegan alternatives.

It is important to always inform them about your choice of food. Specify foods made out of or consisting of products such as cheese, animal broths, or egg products is to be avoided. After all, not every waiter is familiar with the vegan lifestyle.

Sometimes it may even be possible to bring vegan ingredients to the restaurant so that they can be used by the cook. After all, a simple friendly question doesn’t cost anything.

In spite of living healthier lives, even vegans have to struggle with some everyday restrictions. With an incorrect, high-calorie diet, they are also prone to weight gain. However, vegans can also orient themselves to conventional diet concepts so that weight loss works. Small changes in everyday life in particular often bring about a big turning point.

Final thoughts

Vegans already live very healthily, but there are also small pitfalls that can lead to one or two extra pounds in this nutritional concept. As a beginner, it is important to inform yourself about the vegan diet. Avoid incorrect eating behavior, lack of nutrients, or even weight gain. Following these diet plans and weight loss ideas for vegans might be beneficial for some non-vegans. Why not give it a try!