Is a vegan diet good for weight loss?
The effectiveness of a vegan diet for weight loss depends on many factors, including food choices, portion sizes, and total calories consumed. Research shows that vegans lose more weight than people on other diets, such as vegans, semi-vegetarians, and omnivores, and reduce their intake of unhealthy fats.
According to another study, a vegetarian diet boosts metabolism and increases resting energy expenditure (REE), which helps increase calorie burning.
Why is nutrition important in a vegan weight loss diet?
Nutrition is very important for a vegetarian diet for weight loss. A balanced vegetarian diet will be designed in a way that provides essential nutrients, supports metabolism, controls appetite and helps the body achieve sustainable weight loss goals.
In a vegetarian diet, it is important to find the right balance of fat, fiber, protein and nutrients in the diet. Therefore, focusing on nutrient-dense foods and portion control is key to achieving weight loss goals.
How to start a vegan diet to lose weight?
1. Eat enough protein
To lose weight, pay attention to your protein intake because it is one of the important components for satiety, muscle maintenance, weight loss and overall health. To ensure your body gets enough protein when eating a vegetarian diet, focus on eating plant-based protein sources such as beans, lentils, chickpeas, tofu, tempeh and edamame.
2. Focus on adding fiber
Fiber is a great ally in a vegetarian diet for weight loss. It helps promote feelings of fullness, prevents overeating and also supports digestive health. Like eating plenty of whole grains: brown rice, quinoa, oats and whole wheat pasta, etc.
Non-starchy vegetables are low in calories and high in fiber, such as leafy greens, broccoli, and bell peppers,...
3. Skip refined sugar
When it comes to successfully losing weight on a vegan diet, it is important to avoid or significantly reduce your intake of refined sugar. Refined sugars, found in candy, soft drinks, and processed foods, provide empty calories with minimal nutritional value. They cause spikes and crashes in energy, increased cravings, and unwanted weight gain.
