The typical vegan diet contains little fat and is high in fiber, a seemingly perfect combination. However, not everyone loses weight on the vegan diet. There are, in fact, some vegans who even have trouble maintaining a healthy weight.
There is, of course, ongoing research in the weight loss field and for the most part the consensus remains "exercise more and eat less." Diets that promise that you can eat as much food as you want generally limit the amounts of foods that you're allowed to eat. However, these types of diets are difficult to adhere to as they lack variety. If you are having trouble sticking to a vegan diet, try the tips below.
Find the right Balance of Fat - Not too Much And Not too Little
Existing data shows that individuals who reduce their fat intake are more successful at maintaining a healthy weight in the long-term. Fat is a concentrated source of energy and avoiding foods that are high in fat is a good strategy in general. One might think that this wouldn't be a problem with a vegan diet, however there are several vegan foods that are high in fat, such as avocado, non-dairy smoothies, granola and vegan chips. Regardless, fat restriction does not work for everyone. Fat plays an important role in satiation, and without it, it can be hard to stop eating non-fattening foods. All calories count and too many calories from any source will make you fat. Foods that contain fat, such as avocado, then, can be an important tool in your long-term weight management arsenal. As in all things, the key is moderation.
Some Fatty Foods have Unique Advantages
The weight of people who consume nuts is usually lower than those who do not. Nuts are filling, but some of the fats within them are not well absorbed by the body. A few servings of nuts a day can help keep you full, which can curb the temptation to eat foods that are much more fattening.
Increase Consumption of Vegetables
It may seem obvious that a vegan diet should be high in vegetables. However, many vegans supplement their diets with granola and other foods derived from grains. These carbohydrates are not very filling, and they can cause you to pack on the pounds very quickly. Keep in mind that carbohydrates are essentially sugars. Vegetables, on the other hand, are low in calories and are very filling. They are also an invaluable source of fiber and water, without which you will find it difficult to lose weight. There are several studies that show that increased vegetable consumption is a key factor in vegan weight loss.
Choose Foods with a Low Glycemic Index
Foods with a low glycemic index score are digested more slowly than other foods. More time in the stomach and GI tract means that you feel full longer. Therefore, these foods are essential to combating cravings. Keep in mind, however, that a diet of only low glycemic foods will be very low in fat as well, and will be very difficult to maintain over the long term. Notably, the presence of fiber, lemon juice and vinegar all lower the glycemic index of foods.
Increase your Protein Intake
Consuming a small amount of extra protein daily can help combat hunger and cravings and will prevent muscle loss while you are dieting. Beans are a great choice as they are protein rich and low in calories. They also contain a good amount of fiber. However, tofu and vegetarian meat substitutes are also good choices. It is also important to get enough aerobic exercise. This type of exercise will boost your metabolism and will help you to lose weight.