The word “vegan” may be reminiscent of the image of a celebrity drinking $ 10 aojiru after a Sunday morning yoga class. However, dietary planning goes far beyond other noisy diet trends. Lizzo is one of the latest celebrities who have agreed to a dietary philosophyNot because she lost weight or made political statements, but because she said, “Health is what happens inside.”
And she is right. A vegan diet is a wise choice for many. What can help improve your health and prevent or control a variety of health conditions-and yes, if that is your goal, it can help you lose weight.
What exactly is a vegan diet? Simply put, it’s what you don’t eat animals or foods that come from animals ( egg, Milk, cheese or honey). And while it’s limited in some ways (especially for those who are heavily dependent on animal foods), it opens up a world of possibilities when it comes to being creative with nutritious plant-based foods. I will.
What does the study say about the vegan diet?
by Academy of Nutrition and NutritionA vegan diet can be a healthy diet for people of all ages (including children), pregnant and lactating women, and athletes.
A diet may help you:
- Lose weight Maintain a healthy BMI
- Promote general health
- Prevent or manage diabetes
- Improves heart health by lowering cholesterol and preventing high blood pressure
- Enliven your mood
the study It was found that people who ate a vegan diet lost more than three times their weight after two years compared to eating a low-fat diet. the study It also suggests that for people with type 2 diabetes, eating vegans not only helps them manage their condition better, but may help them. Promotes mood and weight loss, lowers cholesterol.. A vegan diet also promotes overall health by cutting foods that can lead to poor health, such as meat, butter, and cheese.
data It also suggests that vegan eaters have an average lower BMI and are less likely to develop hypertension, type 2 diabetes, and metabolic syndrome than non-vegetarians and other types of vegetarians. doing.
But to see these benefits, you need to eat minimally processed foods, as they tend to be the most nutritious for calories, Gabriel said. Turner-McGreeby, PhD, RD, Associate Professor, Faculty of Health Promotion, Education and Behavior, University of South Carolina, Arnold School of Public Health (studying the health benefits of a vegan diet). “You can really have an unhealthy version of any diet.”
Is a vegan diet a good choice for you?
“If done correctly, it will be beneficial to everyone,” he explained. Amy Shapiro, MS, RD, CDN, Founder and Director of Real Nutrition in New York City. Eating vegans benefits people who have heart disease or high cholesterol (if you’re doing it in a healthy way) and want to reduce the amount of saturated fat in your diet. You can, says Shapiro.It is also a good option for them as it can also help people control diabetes and lose weight I want to be slim..
Eating vegans (along with other types of plant-based meals) Good for the earth.. Edible livestock It is known to be one of the major contributors to greenhouse gas emissions that contribute to climate variability.And, according to another, it can also be kind to your wallet Investigation From Turner-McGrievy and her colleagues. “Dried beans and rice are much cheaper than beef,” she said.
If the plate is currently filled with meat, fish and eggs, start by eating vegan several times a week. This gives you time to experiment and facilitates the transition. Vegan recipe Slowly change your mind and focus on plant-based foods.
What can I eat with a vegan diet?
Unless you’re eating animals or animal foods, you’re on a vegan diet. However, just because a food is vegan does not mean that it is part of a healthy diet.
Candies, french fries, and potato chips can all be vegan, but they tend to be high in fat and low in fiber, so they are not vegan. Fill you Shapiro explained that he is more likely to eat more than the healthy part. “Many clients who gain weight after becoming vegan come to me because quick and easy-to-grasp foods aren’t always very healthy.”
The more you focus on plants and all foods, the better, the less processed, according to Shapiro. Get protein from nuts, seeds, beans and other legumes.Eat healthy fats like Avocado, Olive oil, nuts, seeds. When it comes to carbohydrates, choose nutritious ones such as whole grains, potatoes, legumes, and fresh fruits.try it Non-dairy milk And yogurt. And definitely eat a lot of vegetables.
For packaged foods: Check the labels of the ingredients you can recognize and pronounce, Shapiro said.
What a vegan day might look like:
Wondering what your plate looks like when you eat a vegan diet? Shapiro disassembled it:
breakfast: Oatmeal with chia seeds, blueberries and cinnamon
lunch: Large salad of mixed greens, olives, various vegetables, edamame, hemp seeds
snack: 1/2 cup coconut yogurt with cashew nuts and goji berries
Dinner: Topped with lentil-based pasta, vegan pesto, spinach, broccoli, and peas
dessert: A small scoop vegan ice cream like the one made by Daily Harvest or Van Lewen
Can I get all the nutrients I need from a vegan diet?
The only vitamin you really miss is vitamin B12, which is found only in animals, Shapiro explained. Consider supplements, she said.
Other vitamins you may not get enough are iron (plants have iron, but our body does not absorb it like the types found in animal sources) and zinc (at all Not found in some vegetables). Dairy products (not vegan) tend to be good sources of calcium and vitamin D, but many alternative dairy products (such as nut milk and coconut yogurt) are fortified with these nutrients.
The vegan diet looks like this:
Is a vegan diet a good choice in the long run?
A properly done vegan diet with a focus on fully and minimally processed nutritious foods offers many health benefits to people of all ages and lifestyles. However, educate yourself before you start. Consider consulting a nutritionist, reading a book, buying a pantry, attending a vegan cooking class, or watching a YouTube video. And as always, start with your doctor who can recommend the best diet plan for you.
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