If you're trying to lose weight, you may have heard about veganism as a means to reach your weight loss goals. Veganism is a plant-based diet that excludes all animal products, including meat, dairy, and eggs. There are a variety of reasons people adopt a vegan lifestyle; for some, it's because of animal rights and environmental concerns, while others may choose it for health reasons. Regardless of the reason, it's becoming increasingly apparent that veganism has numerous health benefits and that Veganism can help you lose weight healthily and sustainably.
In this blog, we'll explore why veganism can help you lose weight and why it's a sustainable weight loss method.
Lower Caloric Intake
There's no denying that the key to losing weight is to consume fewer calories than you burn. When you look at a typical Western diet, it's easy to see how it can contribute to weight gain. The average American consumes about 3,400 calories a day, which is well above the recommended daily calorie intake for most people. Veganism, on the other hand, is typically lower in calories than the average Western diet.
A study conducted by the Physicians Committee for Responsible Medicine found that participants who followed a low-fat, vegan diet lost more weight than those who followed a standard American diet. The vegan group also consumed fewer calories, despite consuming more food by weight.
The reason for this may be that vegan diets are often higher in fibre, which can help you feel fuller for longer periods. Additionally, plant-based foods are less calorie-dense than animal products and are often lower in fat, which can contribute to overall calorie reduction.
Increased Fibre Intake
Fibre is an essential nutrient that plays a vital role in weight loss. It helps you feel fuller for longer periods, which can help you eat fewer calories overall. A study published in the Journal of Nutrition found that people who consumed more fibre had lower overall body weight and BMI.
Fortunately, veganism is rich in fibre. Plant-based foods like fruits, vegetables, whole grains, beans, and legumes are all high in fibre. By adopting a vegan lifestyle, you will likely find that you're consuming more fibre-rich foods, which can aid in weight loss and overall health.
Lower Fat Intake
Fat is an essential nutrient that plays a crucial role in overall health. However, consuming too much fat can contribute to weight gain. Animal products like meat, cheese, and butter are all high in fat, which can make it challenging to lose weight if you eat them regularly.
A vegan diet, on the other hand, is typically lower in fat. Plant-based foods are naturally lower in fat than animal products. Additionally, many vegan diets advocate for reduced-fat intake, which can contribute to overall weight loss.
A study published in the Journal of Geriatric Cardiology found that vegan diets resulted in significant reductions in total and LDL cholesterol levels, which are both associated with heart disease and obesity.
Healthier Food Choices
Another benefit of following a vegan diet is that it can lead to healthier food choices overall. When you eliminate animal products from your diet, you're forced to get creative with your meals. Plant-based proteins like tofu, tempeh, and seitan can take the place of meat in many dishes, while vegetables take centre stage in others.
Additionally, when following a vegan diet, you're likely to eat more whole foods and fewer processed foods. Whole foods like fruits, vegetables, and whole grains are often packed with vitamins and minerals that are essential for overall health.
Veganism requires you to be more mindful of what you're consuming. When you're forced to read labels and pay attention to ingredient lists, you're more likely to make healthier choices overall. By choosing wholesome, plant-based meals over processed foods, you'll feel more satisfied, and you'll consume fewer calories.
Sustainability
The key to sustained weight loss is to make lifestyle changes that you can maintain over the long term. One of the biggest challenges with many diets is that they're difficult to stick to. However, veganism is a sustainable weight loss method that can lead to long-term results.
Because plant-based diets are often lower in calories than diets that include meat and dairy, you're likely to see weight loss results quickly. However, the real benefit of veganism is that you can maintain a healthy weight over the long term. By eating more plant-based foods, you'll feel more satisfied and less hungry overall, which can make it easier to maintain weight loss.
A study published in the Journal of Nutrients found that vegans had lower BMIs than non-vegetarians, and vegan diets were associated with sustained weight loss over time.
Conclusion
If you're looking to lose weight, adopting a vegan lifestyle can be an effective weight loss method. By reducing your overall calorie intake, increasing your fibre intake, consuming less fat, and making healthier food choices, you can see sustained weight loss over time. Additionally, veganism is a sustainable weight loss method that you can maintain over the long term. By making conscious, plant-based choices, you'll feel more satisfied and less hungry overall, which can help you maintain your weight loss.
References
1. Barnard, N. D., Cohen, J., Jenkins, D. J. A., Turner-McGrievy, G., Gloede, L., Green, A., & Ferdowsian, H. (2009). A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes. Diabetes Care, 32(5), 791–796. https://doi.org/10.2337/dc08-1886
2. Hernández-Alonso, P., Camacho-Barcia, L., Bulló, M., & Salas-Salvadó, J. (2019). Nuts and dried fruits: An update of their beneficial effects on type 2 diabetes. Nutrition Reviews, 77(6), 337–349. https://doi.org/10.1093/nutrit/nuz002
3. Phillips, F., Chen, S., & Luhovyy, B. (2016). Time for a new definition of satiety. Nutrition Research Reviews. Cambridge University Press, 29(2), 221–239. https://doi.org/10.1017/S0954422416000102
4. Rizzo, N. S., Jaceldo-Siegl, K., Sabaté, J., Fraser, G. E., & Tong, T. Y. N. (2013). Nutrient profiles of vegetarian and nonvegetarian dietary patterns. Journal of the Academy of Nutrition and Dietetics, 113(12), 1610–1619. https://doi.org/10.1016/j.jand.2013.06.349
5. Turner-McGrievy, G., Hales, S., & Baum, A. C. (2015). Transitioning to a plant-based diet: An overview of the benefits and challenges. Journal of the Academy of Nutrition and Dietetics, 115(3), 302–308. https://doi.org/10.1016/j.jand.2014.11.016
6. Turner-McGrievy, G. M., Barnard, N. D., Cohen, J., Jenkins, D. J., Gloede, L., Green, A. A., & Ferdowsian, H. (2008). Changes in nutrient intake and dietary quality among participants with type 2 diabetes following a low-fat vegan diet or a conventional diabetes diet for 22 weeks. Journal of the Academy of Nutrition and Dietetics, 108(10), 1636–1645. https://doi.org/10.1016/j.jada.2008.07.015.
