How many people do you know who want to lose weight, but can’t seem to find the time or motivation? It’s not that they don’t want to eat better and exercise more. They just need help with a system that will work for them. Veganism is one of the most effective ways to lose weight and keep it off because vegans consume fewer calories than meat-eaters, dairy-eaters, and vegetarians. This means you’ll be able to stick with your vegan diet long enough for it to become a habit. This article will break down what makes veganism such an effective way of losing weight.
Reduced Saturated Fat Intake
Saturated fat is a major culprit for weight gain. It’s important to understand that it’s not just a type of fat, but also a descriptor of what kind of fatty acids are in the food. Saturated fats are long-chain fatty acids with no double bonds between carbon atoms. They tend to be quite stable, chemically speaking. Foods high in saturated fat include cheese, fatty meats, and butter. These foods are still calorically dense and can easily derail a weight loss plan. On the other hand, vegan diets are typically lower in saturated fats than omnivorous diets. Keep in mind that this doesn’t mean you can eat as much plant-based oil as you want. These foods are still calorically dense and can easily derail a weight loss plan.
Increased Fiber Intake
In addition to being lower in saturated fats, vegan diets are typically higher in fiber. In fact, it has been reported that a plant-based diet is one of the best ways to lower cholesterol levels and body weight. For example, beans and legumes typically contain 12-15 grams of fiber per cup, which is 48%-55% of the daily recommended intake. Contrastingly, the average omnivorous diet in America contains less than half that amount. Plant-based diets are also rich in complex carbohydrates, minerals, and vitamins.
Increased Nutrient Intake
Plant-based foods contain fewer calories than animal-based products, but they are packed with vitamins and minerals. This is true for all plant foods, not just the ones typically thought of as vegetables. For example, meat substitutes like tofu are often nutrient-dense. Tofu contains calcium, 6% of your daily vitamin B-12, and 30% of your daily iron intake. Although processed foods are typically not vegan, they can be made using plant-based ingredients. For example, a bag of potato chips may only contain tiny amounts of nutrients, but a bag of seaweed snacks is loaded with calcium and iron.
Increased Water Intake
Most people don’t drink enough water, but it’s especially important for those trying to lose weight. Water helps flush out excess acids from your body, which can improve digestion and body function. In addition, the more you drink, the less hungry you’ll feel because your stomach needs a certain amount of water to tell your brain that you’re full. On a vegan diet, you’ll likely be consuming more fruits, vegetables, legumes, and seaweed snacks. These are all high in water content.
Decreased Caloric Intake
When you eat a vegan diet, you’ll likely be eating fewer calories. This is because plant-based foods tend to contain more fiber and less saturated fat than animal products. As a result, you can cut down on your portion sizes without feeling hungry all the time. For example, if you eat a vegan chili instead of a meat-based chili, it’ll be lower in calories and fat without sacrificing taste. In addition to being low-fat, vegan diets are typically high-carb. This can help you lose weight because your body burns more calories digesting carbs than fats or protein.
Vegan Diets Give You More Energy
Losing weight can make you feel sluggish because your body isn’t used to working harder for fewer calories. On the other hand, vegan diets are typically nutrient-dense and high in complex carbohydrates. This can give you more energy than an omnivorous diet. For example, many people eat fast food for lunch because it’s quick and cheap, but fast food is also full of fat, sugar, and salt. These are all substances that can make you feel tired after eating. In contrast, many vegan foods contain amino acids which increase your body’s energy levels.
Vegan Diet Can Increase Your Metabolism
The more your body uses energy, the faster you’ll lose weight. A vegan diet can increase your metabolism because plant-based foods are typically high in complex carbohydrates. These can give you bursts of energy that make exercise feel easier and help you to exercise longer. For example, low-carb diets like Atkins were initially healthy for short intervals but caused many people to gain weight over time. In contrast, a vegan diet is more sustainable because it focuses on healthy carbohydrates, not unhealthy ones.
The chemicals in your stomach stimulate hunger when they enter the bloodstream. For example, if you eat spicy foods, you may feel hungry soon after. If you consume sugar, it can cause your blood glucose levels to rise quickly and then drop again, which also promotes hunger. A study published found that vegan diets can help you reduce your food cravings by stabilizing your blood glucose levels. In addition, vegan diets typically include a lot of fiber, which can promote satiety and lasts longer in the body than other foods.
Many people believe that eating vegan can’t be healthy because it’s typically low in protein, calcium, and omega-3 fatty acids. While this may have been true decades ago, today’s vegans can get all of the nutrition they need from plant-based foods. In fact, evidence suggests that vegan diets are healthier than omnivorous ones because they promote stable blood sugar levels and increased energy. Vegan diets aren’t just for losing weight; they can also provide long-term health benefits like a reduced risk of heart disease and certain cancers.