Lose weight by eating more? Though it sounds counterintuitive, it’s actually possible. The secret is to eat the right types of foods.
If you’re looking to switch to a vegan diet or are already a vegan who wants to lose weight, here are some handy tips that will help you achieve your goals while adhering to veganism.
Start Your Day With Healthy Whole Grains
Whole grains are an excellent source of fiber, which is key to maintaining a healthy weight or losing it. Whole grains are wonderful for weight loss for several reasons:
- The fiber in whole grains can help control blood sugar levels.
- Since they’re made from complex carbohydrates, they take longer to digest and make you feel full for longer than other processed grains.
- You burn energy to digest them.
Some examples of healthy whole grains are brown rice, barley, oatmeal, and popcorn.
Limit Added Sugar
Yes, sugar is bad but added sugar is worse. When we say “added sugar,” we’re referring to the sugar that gets added to food and drinks during their manufacturing and preparation processes. Soft drinks and cereals, for example, are packed with added sugar.
Excessive amounts of added sugar will cause you to gain weight and will even put you at risk for serious diseases like cancer, type 2 diabetes, and cardiovascular disease.
Are some sugars better than others? You can consider unprocessed sugar and unrefined sugar in that order.
Unprocessed Sugar and Unrefined Sugar
Unprocessed sugar is the sugar content in whole foods such as fruits. Since they haven’t been processed, consuming fruits is healthier since they have healthy components like fiber.
Unrefined sugar is minimally processed sugar. Because they haven’t been subjected to too many processes, they retain more of their antioxidants, minerals, and other healthy nutrients that are usually stripped from their more highly processed counterparts. Some examples of unrefined sugar are honey, agave nectar, maple syrup, date sugar, and coconut sugar.
To lose weight, women should consume no more than 25 grams of added sugar daily while men should aim for a maximum of 36 grams a day. This is according to the American Heart Association’s recommendations.
Eat More Healthy Fats
One of the most important things you can do to improve your diet is to increase your intake of healthy fats. Healthy fats also provide many essential nutrients your body needs, including vitamins A, D, E, and K.
These fats help you lose weight by making you feel full and satiated, which means you’ll be less likely to overeat.
Avocados, nuts, chia seeds, extra virgin olive oil, and coconut are great examples of vegan foods with healthy fats.
Plan Ahead
If you plan and prepare meals that are nutrient-rich, delicious, and easy to make, you’ll find your weight loss journey much more manageable.
Many plant-based meat substitutes are available in your local supermarket or health food store. These include veggie rice burgers, sausages, and deli slices that you can use in place of animal products.
For delicious vegan options, look for O’scallion meal packs at your nearest grocery stores. O’scallion lets you enjoy instant vegan meals such as Instant Fried Rice Cauliflower, Instant Stir-Fried Noodles, Instant Stir-Fried Rice Vermicelli, and more. All you have to do is pop them in the microwave for five minutes.
Stick to a High Protein and Low-carb Diet
You can lose weight by eating the correct type of food, even if you eat a lot. High-protein, low-carbohydrate diets are recommended for weight loss.
These foods are also rich in fiber and vitamins, keeping you full for longer.
Some protein-rich low-carb options for vegans are soybeans, soy milk, seitan (wheat gluten), nuts, and seeds.
Conclusion
It’s generally easier to lose weight on a vegan diet because vegan food contains fewer calories than other diets. If you’re able to maintain a plant-based diet and follow these guidelines, you could lose between two and three pounds per week without starving yourself.