Vegan Weight Loss

As the September issue of the American Journal of Medicine reported in 2005, studies have shown that adopting a vegan diet is an effective weight-loss tool and that vegans tend to have lower body mass indexes than nonvegans. A healthy vegan diet that may result in weight loss is rich is fruits, vegetables, grains, beans, legumes, nuts, seeds and oils. On a vegan diet, all animal products such as meat, eggs, dairy, fish, poultry and other animal by-products such as gelatin and honey are abstained from.

Why it Works

• Most vegan diets tend to be naturally lower in fat and higher in dietary fiber than omnivore or vegetarian diets. A vegan diet is also completely devoid of cholesterol as cholesterol is only found in animal products such as meat, dairy and eggs. Additionally, as a healthy, balanced vegan diet centers on eating large portions of fruits, vegetables, whole grains and legumes, fewer calories are eaten per day. These foods are also high in dietary fiber, allowing you to feel full and satisfied for longer. This in turn allows you to eat less and lose weight without feeling hungry or deprived.

What to Eat

• For maximum weight loss, fill up on fruits, vegetables, whole grains such as brown rice, quinoa, oatmeal and legumes such as lentils, tofu and beans which are a great source of protein and prevent the loss of lean muscle mass. Also try adding broccoli, cauliflower, spinach, greens, eggplants and other vegetables into your diet which are rich in nutrients, minerals and fiber. Use fats and oils sparingly and limit your consumption of junk food. Also be sure to drink plenty of water and exercise regularly.

What to Avoid

• Many junk foods such as chips, candy, soda and pretzels are vegan and should be avoided when trying to lose weight on any diet. Keep processed foods at a minimum as well and do not rely too heavily on grains and other carbohydrates.

Substitutions

• Dairy and meat substitutes recapture the flavor and taste of animal products but have less fat and no cholesterol. Use substitutes in your favorite recipes so you can still enjoy old favorites just in a new and more healthful way. Use nondairy milks such as soy milk, rice milk or almond milk in place of dairy milk. Try soy and rice cheeses, puddings and ice creams. Use vegetable spread or soy margarine instead of butter and try a variety of imitation meats as well as tofu, tempeh and seiten. Replace eggs in baking recipes by substituting half of a mashed banana and try a recipe for tofu scramble the next time you are in the mood for eggs.

Sample Meal Plan

• Start the day off with a cup of coffee or orange juice. Enjoy a whole wheat bagel with tofu cream cheese and a side of fruit for breakfast. Have a snack of baby carrots or fresh fruit mid-morning. For lunch, enjoy a large salad of greens, vegetables, beans and nuts with a side vegetable soup and two vegan cookies for dessert. Snack on dried fruit or carrots as a late-afternoon snack. For dinner, enjoy whole wheat pasta with vegetables and a scoop of fruit sorbet for dessert.