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Published at Friday, May 03rd 2019, 20:50:28 PM. Vegetarian Diet. By Keira Bonwick.

A vegan diet is linked to several other health benefits. However, more research is needed to determine causality. Favoring a well-planned diet that limits processed foods and replaces them with nutrient-rich ones instead is important for everyone, not only vegans.That said, those following poorly planned vegan diets are particularly at risk of certain nutrient deficiencies.In fact, studies show that vegans are at a higher risk of having inadequate blood levels of vitamin B12, vitamin D, long-chain omega-3s, iodine, iron, calcium and zinc.

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.

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Vegetarians don't eat meat, fish and poultry, and neither do vegans. But vegans go further, excluding all animal products from their diets – even dairy and eggs. If you're adhering to a vegan diet, that means no more refried beans with lard, margarine made with whey and anything with gelatin, which comes from animal bones and hooves, too. Fruits, vegetables, leafy greens, whole grains, nuts, seeds and legumes will be your staples.Precisely how you shape your vegan diet each day is up to you, but you will typically aim for six servings of grains, likely from bread and calcium-fortified cereal; five servings of legumes, nuts and other types of protein, such as peanut butter, chickpeas, tofu, potatoes and soy milk; and four daily servings of veggies, two servings of fruit and two servings of healthy fats such as sesame oil, avocado and coconut, according to an Academy of Nutrition and Dietetics guide. There is also no need to give up dessert: Vegans can eat baked goods )cupcakes and cobbler, for example) made without butter or eggs.

Vegetarians don't eat meat, fish and poultry, and neither do vegans. But vegans go further, excluding all animal products from their diets – even dairy and eggs. If you're adhering to a vegan diet, that means no more refried beans with lard, margarine made with whey and anything with gelatin, which comes from animal bones and hooves, too. Fruits, vegetables, leafy greens, whole grains, nuts, seeds and legumes will be your staples.Precisely how you shape your vegan diet each day is up to you, but you will typically aim for six servings of grains, likely from bread and calcium-fortified cereal; five servings of legumes, nuts and other types of protein, such as peanut butter, chickpeas, tofu, potatoes and soy milk; and four daily servings of veggies, two servings of fruit and two servings of healthy fats such as sesame oil, avocado and coconut, according to an Academy of Nutrition and Dietetics guide. There is also no need to give up dessert: Vegans can eat baked goods )cupcakes and cobbler, for example) made without butter or eggs.

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