The Vegan Diet:
Vegan is a term that refers to an individual who simply doesn’t eat meat or foods coming from an animal. In short, that means excluding foods such as eggs, margarine and dairy products, however, it does include plenty of vegetables, grains, fruits, legumes, nuts and beans. Being vegan is a distinct alternative lifestyle.
Can you imagine not eating a hamburger made with “real” beef? It’s difficult for many people to envision, however, becoming a vegan has its advantages, especially if weight loss is a priority. Besides, there variations of the hamburger or hot dog that may pleasure the taste buds.
There are tricks to getting the nutrients that may have been eliminated by excluding meats from your daily meals.
Vegans find the diet very satisfying and can still partake of the usual lunches or dinners such as salads, soups, chips and other foods. How about a meatless spaghetti for dinner with bread sticks, a fajita, or a burrito packed with rice, black beans and tofu? Sounds yummy, doesn’t it?
If that doesn’t tickle your fancy, there are plenty of other recipes available that will jump start your appetite. The Vegan menu will have fewer calories, which allow for a lower body mass or BMI. If you stick to the diet, chances are you will lose weight and be much healthier because of it.
Vegans, of course, consume less fat than those who eat solid and substantial meals with meat. By deleting animal-derived foods off the menu, the pounds will drop off in no time at all. Additionally, there’s no particular exercise program required.
What You Can Expect from Vegetarian Diet:
Making this modification can be challenging, however, the rewards are worth the effort. If you implement a program that is practical, you can expect extraordinary payoffs. It’s just that simple.
- By eating fruits and veggies, the numbers in a blood pressure or cholesterol reading are likely to go way down. When ample amounts of protein and carbohydrates are eaten, the vegan still gets all the nutrients that he or she needs to ward off chronic illnesses such as diabetes and heart disease. Carbohydrates should make up to 65% of the daily calorie intake, however, no less than 45%. Studies show that almost 60% of vegetarians have a substantially lower risk of contracting heart disease than those who eat meat. What’s more is their triglyceride levels were lower as well. A high count is what can cause heart complications;
- A Vegan Diet tends to be rich in fiber and that allows the digestive system to have a smooth operation. The recommended daily amount of fiber is 22 to 34 grams. This shouldn’t be a problem to maintain as whole grains and beans are a large portion of the diet regime;
- Don’t forget that some fat is necessary. Experts suggest that a person should ingest at least 30% of the daily allowance of healthy fat . Avocados and nuts are excellent sources to get this good fat from;
- The Vegan Diet, if followed correctly, will provide the dieter or vegan with enough potassium to meet suggested daily allowances or standards. Eating one banana a day is not sufficient. When you eat enough of the right foods, it will combat any potassium deficiency that you may have or hypertension and bone loss. It’s truly difficult to eat too much potassium or even to consume the recommended daily amount of around 4,700 mg, however, the Vegan Diet will provide more than usual;
- Since the Vegan Diet calls for eliminating dairy foods, you will need to find a way to replenish the calcium that your body needs in order to have strong bones and to allow the blood vessels to do what they do. The recommendation is 1,000 to 1,300 mg of calcium per day. You can always drink soy milk or orange juice to substitute. Soy milk is a little more expensive than regular vitamin D milk, however, several brands are known to be pleasant-tasting and the manufacturers offer a variety of flavors.
Having said all of that, you should also watch the salt shaker as the recommendation is that African-Americans who are over the age of 50 and have diabetes or high blood pressure should keep salt at a minimum of 1,500 mg.
The average dieter should be okay eating strictly from a vegetarian’s guide. Nevertheless, you should know what your personal limitations are.
Vitamin B12 is crucial for cell metabolism. This is where soy milk comes in real handy. For favorable results, aim for consuming around 2.4 mg a day of soy products.
If you’re not getting enough sun rays, you could be lacking in vitamin D and putting yourself at risk for bone fractures.
As a vegan, you may want to consider adding a vitamin D supplement to your diet. As always, check with your primary physician before starting a new diet.