How to lose weight with a vegan diet –

The vegan diet entered the lives of many people who were looking to reduce their impact on the environment and feel better about themselves. But, in addition to achieving these goals, this type of food can also be an ally for those who want to lose weight, according to a study published in the National Library of Medicine.

This is usually because on this type of diet you burn more calories than you consume, as the most common ingredients are plant-based foods such as vegetables, fruits, nuts and beans – relatively low-calorie options.

VEGAN DIET X WEIGHT LOSS

According to nutritionist Bruna Marquezi“when well adjusted and calculated individually, the vegan diet can actually help reduce body fat”, she says.

There is even research that supports this information. A 2020 review of studies found that, for overweight people, low-fat vegan diets led to greater weight loss compared to a traditional omnivore diet.

Additionally, some research has shown that people who follow plant-based diets (such as vegetarians and vegans) tend to have less body fat than those who follow omnivorous diets.

VEGAN DIET IS NOT FOR EVERYONE

As much as some people seek to lose weight, the vegan diet may not be the best choice for everyone.

“First, we need to understand what the concept of a vegan diet is: the basis of food is grains, legumes, oilseeds, vegetables, greens and fruits. The person who decides to stop consuming food of animal origin needs to keep in mind that the dish must be in balance with the foods mentioned above”, points out Bruna. “It is not recommended to assemble the dish with rice, pasta and french fries, since we need to nourish the body with macro and micronutrients, being necessary to include all food groups in the meals”.

Therefore, the nutritionist explains that the vegan diet is just not indicated for those who do not consume all food groups. “Everyone can benefit from a vegan diet, as long as they understand the concept of healthy eating,” she warns.

VEGAN IS DIFFERENT FROM HEALTHY

It is important to say that following a vegan diet does not automatically lead to weight loss, as ultra-processed vegan foods can even lead to weight gain.

Plus, eating more calories than your body needs — even if those calories come from healthy foods like coconut yogurt, avocados, nut and grain butters — will either cause you to gain weight or make it harder to lose weight.

COMMON NUTRITIONAL DEFICIENCIES IN THE VEGAN DIET

According to Bruna Marquezi, the nutritional deficiencies of people following the vegan diet vary from individual to individual. However, the most common are usually vitamin b12, iron and protein.

Therefore, it is essential that, before adopting a diet without animal protein, a professional is consulted to indicate the correct guidelines, according to each case.

VEGAN DIET MENU TO LOSE WEIGHT

With good guidance, it is possible that vegan diets are healthy and meet the nutritional needs of each person. However, some tips can help in this mission:

Load up on plant-based protein: beans, lentils, seeds and tofu with meals and snacks can help keep you full;
Avoid ultra-processed vegan foods: just because a product is vegan doesn’t mean it’s a nutritious choice; Limitate meat substitutes: vegan versions can be loaded with sodium, refined grains, and other not-so-great ingredients;
Eat enough calories: although being in a caloric deficit is important for weight loss, it is not a good idea to follow very low calorie diets, as they can be bad for your health and lead to physical changes that can make it difficult to maintain weight in the future;

MENU SUGGESTION

Thinking of getting started? Here is an example of a whole day of healthy eating following a vegan diet, recommended by the nutritionist Bruna Marquezi:

BREAKFAST

Option 1
2 tbsp tapioca gum soup
4 tablespoons of tofu (make a paste and season with 1 tablespoon of olive oil, turmeric, dehydrated herbs, tomato, leek and a little salt)
½ unit papaya
1 col oat bran soup + 1 col coffee cinnamon powder;
1 cup of pure coffee or unsweetened tea

Option 2
2 slices of 100% whole wheat bread
2 tbsp hommus soup (chickpea paste)
1 tablespoon avocado
1 tablespoon oat bran + 1 tablespoon cocoa powder
1 cup of pure coffee or unsweetened tea

MORNING SNACK

Option 1
5 cashew nuts

Option 2
4 Brazil nuts

LUNCH

Option 1
Delicious green salad
150g vegetables (zucchini, green beans, beetroot, eggplant, spinach, broccoli…)
3 tablespoons brown rice
6 col cooked lentil soup with chopped carrots;
Dessert: 1 orange;

Option 2
Delicious green salad
150g vegetables (zucchini, carrots, green beans, beetroot, eggplant, spinach, broccoli…)
3 tablespoons brown rice
6 tablespoons full of chickpea salad (with chopped peppers and tomatoes) or cooked chickpeas in curry;
Dessert: 1 slice of pineapple with lemon zest;

AFTERNOON SNACK

Option 1
1 serving of vegan protein (pea and rice)
150ml unsweetened almond milk
8 medium strawberry units

Beat everything in the blender and make a protein vegan smoothie;

Option 2
½ serving of vegan protein (pea and rice)
150 ml unsweetened soy milk
1 tbsp chia soup
1 small banana
Cinnamon and cocoa to taste

Mix the chia, the soy vegetable drink and the vegan protein in a glass with a lid. Refrigerate for about 1 hour until it has a pudding-like consistency. Chop the banana and sprinkle cinnamon and cocoa on top.

TO HAVE LUNCH

Option 1
Delicious green salad
4 tbsp braised eggplant
1 tbsp Tahini (sesame paste)
4 tbsp braised kale butter
7 tbsp cooked red beans

Option 2
Delicious green salad
2 small soup/cream pea ladles
2 tbsp grilled tofu
6 tbsp spinach sautéed in garlic