Vegan diet plan


vegan diet Vegan diet planVegan diet plan  and weight loss

If you are vegetarian, you might find it hard to come up with a variety of vegan-centered meals everyday. Although you skip on animal meat and eggs, you still can come up with delicious and healthy vegan food. Here are some things you need to consider when coming up with your vegan diet plan.

Vegan diet will help you to lose weight and be healthy

You need to get protein. Contrary to popular beliefs, animal food is not the only source of food. You can get the recommended 45-70 grams of protein everyday by eating protein-rich vegan fare such as legumes, nuts, beans and seeds. Product made from soy beans provides adequate protein as well. Examples of protein-rich vegetarian food include Quinoa and Black Beans and Black-Eyed Pea Dip for your carrot and cucumber sticks.

You need to have iron. Again, the best source of iron is red meat. But you can still have the right amount of iron in your diet by eating foods such as dark green leafy vegetables, enriched grains, lentils, dried beans and whole foods. Munch on salads such as romaine salad or whole wheat toast to get iron in your diet.

Vegetables are great sources of calcium. Calcium, which is common in dairy food, helps keep your bone and teeth healthy. You can also ingest the calcium that you need by eating vegetarian foods such as tofu, kale, and broccoli. Try broccoli stir-fry or tofu with black bean sauce.

Eat foods rich with B12. Unfortunately, vegans like you are at a great risk of developing B12 deficiency and anemia as most plant-based fare lack the right amounts of B12. You can remedy this by eating foods enriched with Vitamin B12 such as fortified soybean products and nutritional yeast. It would also help if you take vitamin supplements regularly.

Supplement your diet with Omega-3. If you are a vegan who eats fish occasionally, you don’t have any problems with absorbing the prescribed amount of Omega-3 as this essential fatty acid are usually found in cold water fish. But if marine life is not included in your diet, you need to give your body the Omega 3 that it needs by eating walnuts, soybean products, canola oil, and flax seeds. Tofu and salads with walnuts and flax seeds can help you with this diet dilemma.

And what about Vegan diet and weight loss? 

If you want to lose weight with vegan diet then you have to watch out how many food do you need. If you eat tons of nuts and  vegan sweets  and don’t do any sports , then vegan diet won’t help!

In fact , the biggest problem is to find all  the vegan products near  you, it can be easy in city like London , but can be pretty hard if you live in a small village or town! I can imagine you wont be eating only cabbage and tomatoes but will want to find prepared meals and cheese , tofu nuggets and vegan ice cream.

Some people think that vegan food is healthy, but sometimes it lacks the nutrition that you need if you.  It is not really truth!

In fact , the biggest problem is to find all  the vegan products near  you, it can be easy in city like London , but can be pretty hard if you live in a small village or town! I can imagine you wont be eating only cabbage and tomatoes but will want to find prepared meals and cheese , tofu nuggets and vegan ice cream and deserts.

In my area i cant find all those vegan products , so only option is to cook all days and to prepare varied food , sadly cooking is not my favourite hobby!  What do you think solution is?

Just remember if you eat varied meals ,then  vegan food  will provide you all the necessary elements : calcium, B12, Omega 3, Iron and Protein and you can remain healthy and slim for a long time.

 


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