A vegan diet is not an ordinary diet, but rather a change of the whole way of life. In addition to helping with weight loss, a vegan diet also prevents the onset of chronic diseases, such as diabetes and heart disease. A vegan diet means that you can prepare very tasty meals but without dairy products and milk. Also, neither eggs nor other animal products may be consumed. Industrial foods that have been created by processing animal products, such as some types of wine, must also be avoided. Namely, egg whites, gelatin or even fish bladders are often used for wine production. Only fruits, vegetables, stone fruits, grains and seeds are allowed to be eaten.
However, you should know that there are two types of vegan diets, namely the pure vegan diet and the macrobiotic diet. In a pure vegan diet, only raw food is eaten and no products of animal origin may be consumed. On the other hand, the macrobiotic diet is based on grains, which can be combined with cooked vegetables, but processed foods should be avoided.
Below you will see what a vegan’s menu looks like in a day. In a similar way, you can make your own diet plan. We will also introduce you to all the benefits of a vegan diet and the experiences of those who have switched to this way of eating.
Before breakfast (8h) – 1 glass of green tea without sugar
Breakfast (9am) – 1 bowl of oatmeal or 2 slices of whole wheat bread with peanut butter, 1 glass of orange juice
Lunch (1pm) – Two pumpkin pancakes, 1 plate of bean soup
Afternoon snack (4pm) – Mashed carrot paste, 1 apple
Dinner (9 p.m.) – 1 serving of sweet potatoes and brown rice, 1 small bowl of fruit salad
Tips and experiences
Unlike a vegetarian diet, a vegan diet is a change in your entire lifestyle. This diet will help you lose extra pounds, while having a positive effect on your health. Mostly all users who followed this diet achieved excellent results, but of course, it all depends on how much you follow the menu and rules of this diet and how ready you are to change your lifestyle. The great advantage of a vegan diet is that you will not feel hungry, because almost all foods, fruits, vegetables and cereals, contain fibers that give a feeling of satiety. Thanks to this, all those who follow a vegan diet do not need to consume unhealthy snacks between meals. As we have already said, some types of wine are made from animal products, so you should carefully check all the ingredients before you decide to buy an alcoholic drink. The great advantage of a vegan diet is that this diet is quite cheap and does not require any special expenses.
Proper nutrition is the basis for losing weight, but experience has shown that you will lose much more weight if you also engage in physical activity in addition to a proper menu. It is recommended that you exercise at least 2-3 times a week, and daily walks are extremely important. In addition to helping you lose weight, exercise also reduces the risk of developing diabetes, heart disease, and other chronic diseases. A vegan diet and exercise combined help prevent and treat many health problems. Given that the vegan diet is dominated by fruits and vegetables and does not include saturated fats, this diet lowers the level of bad cholesterol and regulates blood pressure. Research has shown that people who switch to a vegan diet have a 57% lower chance of developing heart disease and have lower cholesterol levels than people who regularly consume meat. In addition, a vegan diet maintains normal blood sugar levels and is excellent for controlling diabetes.
The vegan diet is considered one of the most effective and healthy diets, as it involves a change in lifestyle and is beneficial for health in many ways. However, experience has shown that some side effects may occur when following this diet. Namely, since milk and dairy products, which are rich in calcium, are not consumed in the vegan diet, there may be a lack of calcium in the body and weakening of the bones.
In addition, there is often a deficiency of vitamin B12 and vitamin D, as well as zinc, which can damage the cardiovascular system, brain functions, and the sense of sight. That’s why you need to know what are the good sources of these vitamins and minerals for vegans. For example, vegans can get calcium through soy, tofu cheese, oat milk, cereal or sesame, while the best sources of calcium are dried figs and prunes.
The best sources of iron for vegans are legumes, broccoli, greens, dried fruits, as well as whole wheat flour, and you can get vitamin B12 through various algae and soy foods. In order to provide the body with enough vitamin D, it is necessary to expose yourself to the sun for 10-15 minutes every day, and in addition, vitamin D is also found in orange juice, soy milk and some cereals. Although dairy and other animal products are excluded from the vegan diet, this diet still provides sufficient amounts of protein.
Almost all foods in the vegan diet contain a certain amount of protein, and in particular you should eat peas, lentils, rice, peanut butter, cauliflower, almonds and soy milk. It is known that a vegan diet contains very small amounts of saturated fat, and we all know that fats are necessary for the healthy functioning of the body. That is why it is best to get fats through margarine, oil, stone fruits, coconuts and avocados, but these fats should be consumed in moderation. What is of key importance if you want to switch to a vegan diet is to do it gradually, i.e. to plan everything first and eliminate one food item from your menu. It would be best to switch to a vegetarian diet first, and only then to a vegan one.