Vegan diet: weight loss for some, lifestyle for others
The vegan diet, as its name suggests, is based on the consumption of vegetables, grains, nuts, seeds and fruits, but it is very important to know how many of these ingredients should be consumed.
You need to know from the beginning that a healthy vegan diet should include plenty of fruits and vegetables, as well as starchy foods, protein sources - like beans and some legumes. Thorough planning of the diet is also essential, because otherwise you can omit essential nutrients for the body, such as calcium, iron or vitamin B12.
What you can eat in a vegan diet
Dairy, meat and eggs are prohibited. As an alternative to dairy products, you can opt for soy-based drinks. Calcium intake can be ensured by eating foods such as apricots and prunes, raisins and figs. Other sources of calcium are sesame seeds and tofu cheese.
Vitamin D helps the body absorb calcium, so don't forget to include cereals in your diet and if the season allows, stay in the sun as much as possible.
For an optimal dose of iron, eat vegetables such as broccoli but also wholemeal bread (in moderate amounts) or almonds, hazelnuts, walnuts and cashews.
As vitamin B12 is found only in products of animal origin, those who follow a vegan diet can solve the problem with the help of supplements, but do not hesitate to seek the advice of your doctor or nutritionist before opting for a certain type of supplement.
Here is an example of foods you can eat during the day when you are on a vegan diet:
Breakfast - cereal with soy milk or a fruit salad
Lunch - pasta salad
Dinner - tomato salad, cucumber and basil or brown rice with sun-dried tomatoes
The vegan diet focuses on the idea that vegetables and fruits fill the stomach faster, and you will feel full without too much caloric intake. At the same time, vegans claim that food of animal origin transfers to our body an amount of hormones that can disrupt certain functions and thus make us gain weight.
Advantages and disadvantages of the Vegan Diet
The main advantage of the Vegan Diet is the intake of vitamins and minerals due to the diet based on fruits and vegetables. From this point of view, the diet is healthy for the human body. Another advantage would be that digestion focuses on only a few food groups and by default is easier and faster.
On the other hand, the main disadvantage of the Vegan Diet is the very low intake of protein and fat, an imbalance that can cause muscle weakness, lack of energy, headaches and poor general condition. In addition, as I said above, those who approach this type of diet may face more or less severe nutritional imbalances.
In the case of the Vegan Diet, the help of a nutritionist is mandatory. The person following the diet should be constantly monitored to avoid imbalances that can lead to conditions with irreversible effects.