By Abigail Carroll. Vegetarian Diet. At Monday, April 29th 2019, 06:15:40 AM.
In a study published in 2014 in Nutrition, researchers followed a group of 50 overweight or obese adults for six months. They found that those on a vegan diet lost significantly more weight than those on other plans, including vegetarian, semi-vegetarian and omnivorous – by about 4.3 percent or an average of 16.5 pounds. The study authors suspect that is because the vegan dieters were focusing on high‐fiber foods, which help you feel full for longer, and their diets were low in fat and likely had fewer calories.
This guide explains some simple dietary rules to follow, which are relevant for the majority of us, such as getting a minimum five portions of fruit and vegetables each day, including wholegrain and opting for lower fat, lower sugar vegan alternatives to dairy foods. However, the Vegan Plate, promoted by the Vegan Society, is arguably a more relevant example for those following a full-time vegan diet. It highlights the importance of beans and pulses as well as nuts and seeds, shows where calcium can be found in numerous plant-based foods, and emphasizes that getting enough vitamin B12, vitamin D, omega-3 fats and iodine is essential to maintaining good health.
Here are some tips for getting started on the vegan diet:You do not have to go cold turkey. You could start by preparing a couple meat‐free dishes each week and gradually make more substitutions – tofu in stir-fry instead of chicken, say, or grilled veggie burgers instead of beef.If your aim is also weight loss, amp up your exercise routine and eat fewer calories than your daily recommended max.Feature vegetables in your meals. Loading up your plate with veggies will give you plenty of vitamins and fiber, which can help you feel satisfied.
Myths About Going Vegan