A Vegan diet is a plant-based diet which excludes meat, poultry, seafood, dairy and eggs. It is done for various reasons like caring for the environment, health reasons or concern for animals. This type of diet mainly focuses on eating plant foods that are; legumes, vegetables, seeds, nuts, fruits and whole grains.
Although vegan foods are considered to be good aids when it comes to losing weight, not all plant-based foods are ideal for this. Some are great for weight gain. The irony of it all!
However, it’s no secret that being vegan is great for your health in general - and if you do it the right way, you might just be shopping for a size smaller clothes in a near future.
Below are some of the best vegan foods for the weight loss journey.
1.Legumes
These are plant seeds that belong to the leguminous plant family. They are rich in proteins and fiber which will have you feeling full for a long period. This will in turn reduce your food intake leading to weight loss. Legumes also have zero cholesterol and are low in fat which makes them more beneficial.
Examples are;
.Chickpeas
.Green grams
.Kidney beans
.Soybeans
.Lentils
Now with this insight on legumes, you can go ahead and make that chickpea salad or lentil soup and enjoy every bite without an ounce of guilt.
2.Whole Grains
Grains are a good source of carbohydrates. However, when refined they are high in carbs and are not ideal if your aim is shedding some weight. Some of the refined grains include;
.Refined pasta
.White rice
.White bread
On the other hand, whole grains contain low carbs compared to their counterparts. They also contain soluble fiber that may improve your metabolic health – and you what this means for you! That’s right, weight loss.
Some whole grains that you can include in your diet without compromising on nutritional benefits are;
.Quinoa
.Oats
.Brown rice
.Millet
.Barley
3.Vegetables
It’s no secret that vegetables are great sources of beneficial vitamins and nutrients for your health in general. However, there are different classifications of veggies each containing different characteristics and health benefits. They include;
.Leafy greens -These are simply plant leaves consumed as vegetables. They are especially high in antioxidants like vitamin K due to their photosynthetic nature. These are perfect for your weight loss goals as they are high in fiber and have little to no carbs.
Examples are; spinach, kale, rockets etc. You can include some of these in your daily salads or smoothies for maximum results.
.Starchy vegetables - These are the likes of sweet potatoes, pumpkins, beetroots, potatoes, corn etc. You can get your daily dose of fiber and nutrient-dense carbs from these. If prepared the right way, (boiling or grilling) these starchy veggies are a great substitute for refined grains.
.Cruciferous vegetables – Broccoli, Brussels sprouts, cabbage and cauliflower are some of the fat-burning veggies that fall under this class. This is because, like leafy greens, they contain fiber which means you are fuller longer when you consume them. They also have small amounts of proteins, loads of minerals and antioxidant properties.
All in all, as long as you intend to get fit, there is no way you can ignore vegetables as they offer countless benefits for your journey.
4.Fruits
Although fruits are great for your general health, not all of them are great for weight loss. However, there are a few you should consider adding to your diet if you are to hit those weight loss goals. These are;
.Avocado – You may think avocados are fattening no? Well, they are filled with mono-saturated fats, and fiber making them great for weight loss. By adding some to your smoothie, you’ll get a ton of other minerals and antioxidants.
.Blueberries – These are considered superfoods as they lower blood sugar levels and also aid in reducing cholesterol. Add some to your morning cup of yoghurt to enjoy some of its weight loss benefits.
5.Seeds and Nuts
Just like avocado, seeds and nuts contain mono-saturated fats which will stabilize your blood sugar levels thus leading to weight loss. They also contain proteins which will keep you full and keep you from eating regularly. Now don’t sleep on these, roast some and snack on them whenever you get a crunch craving.
Conclusion
Although legumes, whole grains, vegetables, fruits, seeds and nuts will aid in your weight loss journey, they will not keep you from gaining weight. Not if you overindulge.
It’s correct that they are healthy and could potentially see you realize your weight loss goals, but the foods could also harm your progress if consumed in large quantities.
As we all know, for you to lose weight you have to be in a caloric deficit. Meaning, you have to consume fewer calories than what your body requires.
So go ahead, exercise some portion control with these foods and you’ll be well on your way to your desired weight.
