Veganism and Weight Loss
In a study by the University of South Carolina, headed by Dr. Gabrielle Turner-McGrievy, overweight participants aged 18 to 65 were divided into 5 groups and were given a particular diet for 6 months.
The first group was vegan, so all animal products were taken from their diet.
In the second group, vegetarians, weren’t given meat nor fish, only dairy and eggs.
The third group was composed of pescatarians, who don’t eat meat, but only fish and seafood.
The fourth group, semi-vegetarians, only eat meat occasionally.
Finally, the fifth group acted as a control group; they were the omnivores.
At the end of the study, vegans lost the most weight; averaging 7.5 kilos of weight loss.
While the other groups, the weight loss was over 3 kilos.
According to the study, vegans lost weight easily than the meat eaters and vegetarians.
Better than Low-Carb
People often think that vegans are malnourished because of abstinence from meat.
But this is completely wrong according to Dr. Turner-McGrievy.
In the study, participant’s blood levels showed that vegans had better nutrient levels than those who were on a diet that includes animal products.
At the same time, the blood lipid levels of vegans declined, which, especially with obesity, can lead to negative health consequences.
Both risk factors were reduced by the vegan diet.
Furthermore, contrary to many rumors that the best way to lose weight is with the low-carb diet, a meta-analysis evaluating the results of 12 random and controlled nutritional trials showed that a vegan diet is better than any other forms of diet.
The results of the meta-analysis were published in June 2015 in the Journal of General Internal Medicine.
The vegan diet proved to be significantly more useful than the Atkins diet, as recommended by the American Diabetes Association and the US National Cholesterol Education Program, a program managed by the National Heart, Lung and Blood Institute.
With the vegan diet, participants lost at least 2 kilograms more than the other diets.
Those who were vegetarian, averaged 1.5 kilograms more than those who ate meat.
Vegan Diet: What to Consider?
Whether vegan or mixed diet, any form of nutrition should be balanced and varied to cover all nutrients required.
Furthermore, if you want to benefit from the health-promoting effects of the vegan diet, keep in mind that the intestinal flora adapts to our diet.
A sudden and drastic change in diet can lead to mild digestive problems in the short term. It can take up to 3 months for the body to get used to any diet.
However, you can prevent this by gradually changing your diet and supporting your bowels with a probiotic supplement.
Time is an important factor in order to make the switch to a vegan diet and not end in cravings.
The following aspects will help successfully carry out the vegan diet in the long term:
1 From vegetarian to vegan
Strictly speaking, veganism is a form of vegetarianism. Vegetarians are the people who eat less meat and other animal products.
The most common kind of vegetarianism is ovo-lacto vegetarianism where dairy products and eggs are consumed.
There are also ovo-vegetarians, they avoid dairy products due to lactose intolerance.
Then there are the lacto-vegetarians, who don’t eat eggs because they are from animals.
If you are in a transition to the vegan diet to lose weight or to maintain weight, it makes sense to be on a vegetarian diet at least for a few weeks.
In this way, the body has enough time to change, get used to unfamiliar food and prepare for renunciation of meat.
2 Dealing with nutrition
Many nutritionists consider veganism and other diets that deal with food to be especially healthy.
In fact, veganism can be credited with providing a very detailed study of nutrition. And this is also necessary if you want to counteract malnutrition.
Where will you get important minerals like iron and calcium or the essential vitamin B12?
If you know the answer to this question, you are prepared for long-term veganism.
3 Vegan life is more than food
Vegan life begins on the plate and doesn’t stop there.
The choice of animal-free clothing, cosmetics and other commodities play an important role.
If you want to use vegan diet for weight loss, don’t forget that this is a long-term diet that exist because of ethical reasons.
4 Vegan meals in everyday life is a challenge
While losing weight with a vegan diet, you don’t need to abstain from your social life as well.
Find out in advance about good vegan restaurants nearby or check if your favorite restaurant also has a vegan menu.
Because a purely vegan diet can initially be a real turning point in life, which involves a great relinquishment of familiar foods and eating habits.
Losing Weight through Vegan Nutrition
Is losing weight through vegan nutrition the ultimate recipe for success?
Well, the chances are good.
However, we don’t want to limit ourselves to nutrition alone.
Because after all, lifestyle, mental health, social environment, stress levels are all factors that influence success in achieving a healthy body weight.
With a healthy body mass index, we can achieve a higher quality of life, have a lower risk of mortality than obese people, and may also be less prone to diseases.
In terms of weight, vegan’s BMI is in the middle normal range whereas meat eaters are in the upper normal or slightly overweight range.
Additionally, omnivores had a 40% risk for obesity, compared to only 29% for vegetarians and vegans.
More than Vegan
Nutritional behavior that causes an increase in weight is often shaped as early as childhood.
Not infrequently, we put out of distress and despair on one or the other diet, based on a limited food intake, abstinence and deficiency.
However, with this method we work against our own body rather than work for a healthy weight.
The yo-yo effect sets in and the frustration gets bigger and bigger.
Who doesn’t to lose weight without sacrifice and restrictions?
Vegan, full-bodied and reduced-fat makes it possible!
The fact that weight loss through vegan diet is feasible, shows us the science and the view on food that wholefood, vegetable products contain more nutrients, fiber and phytochemicals than processed or animal foods.
Whole foods, when carefully prepared, deliberately chewed and enjoyed, the extra pounds melt away.
Because only a long-term change in diet can guarantee long-term maintenance of the desired weight.
In addition, regular exercise and relaxation from everyday stress can support the effects of weight loss in the long-term.
Have fun with the vegan diet!