It's difficult to ignore the vegan diet fad, particularly when celebrities like Beyoncé, Carrie Underwood, and the Williams sisters support it. Vegan diets have been proved to be successful in combating heart disease, diabetes, obesity, and a variety of other chronic health concerns, but can they also be used to lose weight?
Potentially. Harvard University research published in 2016 indicated that vegetarian diets lost more weight after 18 weeks than non-vegetarians. Vegan dieters shed the greatest weight, dropping five pounds more than non-vegetarians and three pounds more than vegetarians. Vegans had lower BMIs than both lacto-ovo vegetarians (who consume eggs and dairy) and non-vegetarians, according to a 2009 research from Loma Linda University.
It's difficult to ignore the vegan diet fad, particularly when celebrities like Beyoncé, Carrie Underwood, and the Williams sisters support it. Vegan diets have been proven to be successful in combating heart disease, diabetes, obesity, and a variety of other chronic health concerns, but can they also be used to lose weight?
However, "becoming vegan" isn't always a successful weight-loss strategy.
"To be nutritionally healthy, vegan meals need a little bit of forethought," says Lisa Valente, MS RD, nutrition editor at Cooking Light and EatingWell. "Just because it's vegan doesn't mean it's good for you." Oreos and kale are both vegan."
Here are 10 advantages and disadvantages of adopting a vegan diet for weight reduction, as well as how it might help—or hinder—your objectives.
1. Vegan diets have a higher fiber content than non-vegan diets.
Vegans ingested substantially more fiber than omnivores, with an average of 24 grams per day, according to a 1985 study of vegans, vegetarians, and omnivores. Vegans, according to another research, have better digestion and have more frequent bowel movements than the other two categories. Because 95 percent of the population in the United States does not receive enough fiber, these results are still relevant today.
Fiber is important for weight reduction (and general health) for reasons other than regular bowel movements. Fiber keeps us satisfied and full until our next meal, as well as preventing snacking. It lowers cholesterol levels, lowers blood pressure, and even has anti-inflammatory qualities. A high-fiber diet is thus crucial for weight reduction and maintenance.
2. Vegan Junk Foods Are Frequently Used to Replace Whole Foods
Vegans should ideally follow a whole food, plant-based diet, with the majority of their calories coming from fruits, vegetables, whole grains, legumes, nuts, and seeds—but this isn't always the case. Many individuals have become "junk food vegans" as a result of the increased availability of processed vegan cuisine in grocery shops.
Without eating a single vegetable, one could consume a vegan breakfast burrito in the morning, "chick'n" pasta for lunch, and an Impossible Burger for supper. Many of these manufactured vegan meals are low in nutritional content and should be treated as a treat, much like the foods they're emulating.
There are a few exceptions to this rule. There are several nutritionally good vegetarian burger recipes created with healthy grains, legumes, and veggies, for example. There's nothing wrong with attempting to produce vegan versions of your favorite dishes—just be aware of the components you use. Keep in mind that being vegan does not necessarily imply being healthy.
3. Saturated fat is often lower in vegan diets.
The World Health Organization recommends that we eat no more than 10% of our calories from saturated fat or around 22 grams per day on a 2,000-calorie diet. Obesity, type 2 diabetes, cancer, heart disease, and general mortality are all linked to saturated fat consumption. Regularly, 70% of Americans drink more than they should.
Cutting down on animal products cuts your saturated fat consumption dramatically straight away. Diets based on whole foods and plants emphasize heart-healthy unsaturated fats and "good" carbs, allowing for a larger consumption of fiber, antioxidants, vitamins, and minerals than the typical American diet.
4. Vegan diets may include too much healthy fat.
Avocados, nuts, and seeds, among the healthiest vegan foods, are incredibly heavy in calories, and ingesting them in excess may contribute to rapid weight gain. While there's no need to limit your diet anymore, it's crucial to know how much oil, nuts, seeds, and other high-calorie health foods should be consumed. (A serving size of an avocado, for example, is just one-third of the total fruit!)
It's also crucial to realize that saturated fat from plants isn't any healthier than saturated fat from animals. Coconut-based goods have a positive reputation as a plant-based source of fats, and they may be found in a variety of "health meals." Due to their high calorie and saturated fat content, coconut oil and coconut milk should be used sparingly and in modest quantities, particularly if you're attempting to lose weight.
5. Plant-based foods have less calories than animal-based foods.
Plants have fewer calories per serving than animal products, so you'll naturally consume fewer calories on a vegan diet. Foods like leafy greens, healthy grains, fruits, and legumes may be just as full as meat, cheese, and eggs while containing much less fat and calories. A diet high in plant protein and fiber can quickly fill you up with fewer calories than a typical American diet.
6. Vegan diets may be too restrictive.
Raw vegan diets, gluten-free vegan diets, and a slew of other plant-based diet variants are probably familiar to you. Eliminating meat and dairy is limiting enough, but when you add grains or another food category to the mix, it becomes much more so.
When following a vegan diet, you must take a Vitamin B-12 supplement, and if you aren't exposed to sunshine daily, you may wish to try a Vitamin D supplement. If you're new to plant-based eating, schedule a few sessions with a nutritionist to ensure you're receiving all of the nutrients you need—especially iron, calcium, and omega-3 fats—and log your food consumption in My Fitness Pal to identify where you may be lacking. After all, losing weight isn't worth it if it means jeopardizing your entire health.
7. Plant-based diets may boost your energy levels.
Professional sportsmen such as Kyrie Irving have said that being vegan has given them greater energy, but is this true for everyone? It absolutely may if you're getting enough calories and consuming the correct kinds of carbs.
Because your body needs to work more to metabolize animal products than cereals, nuts, seeds, and beans, this alone may make you feel more energized. Your body thrives on carbs, which are abundant in plant-based meals and diets. Switching from a low-carb to a healthy plant-based diet might help you feel more energized, which can encourage you to make the activity a more regular part of your weight-loss routine.
8. You may not be getting enough protein in your diet to help muscle tissue recover after workouts.
If you're following a gluten-free, raw, or low-carb vegan diet, you may not be receiving enough of the nutrients your body needs, such as protein. A vegan diet, according to the Academy of Nutrition and Dietetics, is healthful and helpful if followed appropriately, which entails eating enough whole grains and legumes every day for protein.
Protein is essential for weight reduction since it keeps us full and aids in the development of lean muscle. To develop muscle and enhance your capacity to understand your body's hunger and fullness signals, current dietary standards suggest taking 10-35 percent of your calories from protein.
Vegans, on average, weigh less than other groups.
Vegans had a 4.7 percent lower BMI than omnivores, according to 2013 research from Loma Linda University, even when they eat the same number of calories. Given all of the benefits of a vegan diet—better digestion, more fiber, less saturated fat, and more nutritional but lower-calorie foods—easy it's to see why vegans would lose weight. However, there is a catch.
9. You must continue to live a healthy lifestyle.
Eating a plant-based diet does not permit you to engage in unhealthy lifestyle choices. The aforementioned 2013 research found a link between decreased weight and lower blood pressure, but not a cause-and-effect connection. The participants in the research did not drink or smoke, and they exercised regularly.
Sleep quality and weight reduction are now linked in a large number of studies. Getting the necessary 7-9 hours of sleep each night (no more, no less) may also help reduce stress, which has a significant impact on our general health and weight.
Final Thoughts
Vegan diets may be successful for weight reduction, but they are probably not for the majority of people. (And that's just OK!) According to recent research, we all respond to diets differently, so instead of focusing just on the scale, you should listen to your body throughout your weight reduction journey.
"A vegan diet is extremely limited, so if you're solely trying to reduce weight, you may not be pleased," Valente explains. "Eating a more plant-based diet has so many advantages without requiring you to cut out or remove whole food categories." This may also be a much more long-term method for individuals to take. Begin small and work your way up."
It's all about establishing a long-term sustainable lifestyle when it comes to losing weight. Yo-yo dieting has major health consequences—and generally results in you regaining all of the weight you've lost—so there's no need to push yourself to eat a specific way if you don't like it.
It might be for you if you believe in eating a plant-based diet for reasons other than weight reduction. However, if you just want to use it as a temporary solution, you may want to look for a less restrictive strategy to reduce weight.
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