May 2023 | 17
There’s a handful of experts that gives information about being a vegan and being more in line with a healthy weight. However, it comes with its own complexities and subdivisions. You can actually lose weight from a vegan diet due to its produce-rich and high in fiber, which helps you feel up during a meal and stay fuller, for longer, between meals. And, yes, produce often contains high amounts of water, which also helps with fullness. Obesity physician, Spencer Nadolsky, D.O. says there is fulfillment in the lifestyle, “A whole food plant-based diet can be very satiating and filling with fewer calories than a standard American diet.” To put it mildly, you become fuller on the good stuff while intaking fewer calories throughout your day. You’ll also have sustainability for a caloric deficit contributing to weight loss. In 2022, a survey that was published in the Obesity Science and Practice discovered that those who went on a low-fat, vegan diet for 16 weeks did “decrease body weight, body composition, and insulin sensitivity,” per Men’s Health.
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rived products, including meat, dairy, eggs, ifestyle. This includes things like leather, fur,
meat and fish from their diet, but may still nimal-derived products.
mphasizes whole, minimally processed foods uits, vegetables, whole grains, and legumes, mal products.
When people are likely already making their pool of options smaller to focus on weight loss, a vegan diet likely minimizes the pool of choices even more — Jarosh Henderson
When it comes to protein, we all know how important it is to obtain enough for maintenance. So, in case you’re not hip on how to obtain that, Henderson says choose legumes (e.g., lentils, chickpeas, beans), nuts and seeds (e.g., almonds, pumpkin seeds), whole grains (e.g., quinoa, brown rice), soy products (e.g., tofu, tempeh), seitan (wheat-based meat substitute), dairy products Now that we’ve got that out of the way, check out of (e.g., milk, cheese) and of course, eggs. These are good some of Henderson’s options as to making cost-effective alternatives to avoid the temptation of chicken, beef, meals without breaking the bank: and other meat-based products. • Bean and rice burritos “It’s important for vegetarians to consume a variety of • Lentil soup protein sources to ensure that they are getting all the • Vegetable stir-fry with tofu necessary amino acids for their body’s needs,” he says. “Additionally, combining certain plant-based foods • Chickpea curry together, such as consuming beans and whole grains in • Veggie burgers or patties the same meal, can create a complete protein source.” • Spaghetti with marinara and veggies • Vegetarian chili • Quinoa salad with roasted vegetables • Grilled cheese with tomato soup • Baked sweet potato topped with black beans and salsa. “These meals are not only budget-friendly but also healthy and delicious,” the vegan enthusiast claims. While the physical aspects of a vegan diet are good in thought, make sure to ask yourself why you want to change? Try not to focus on weight loss but instead aim towards the better body you want and the emotional aspects that come with it. The diet alone is already a bit restrictive with what you can eat and could be more restrictive if you opt for more low-calorie foods.
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