Vegan Weight Loss Plan:
Simple Steps To Success
Are you concerned about the
thought of trying our vegan weight loss plan?
A vegan diet is a very healthy way to eat. It is much easier than you
might think. Below is a summary of the basic foods
to eat and the foods to avoid.
What To Eat
at least 400 calories for breakfast every
day. If you are not in the habit of eating breakfast, you
must change your habits!
Oatmeal or other cooked whole grains are a
perfect breakfast. Eat one serving of fresh fruit with your breakfast
(berries are especially good). Add one Tbsp of ground flaxseed or one
ounce of walnuts for omega 3 fats.
as many vegetables as you want. The
greens and green vegetables you eat, the better. Sweet potatoes and
regular potatoes are excellent weight loss foods. They are high in
fiber, low in fat, and very satisfying. They are especially good for
lunches and snacks.
one cup of legumes per day. Beans, peas, and
lentils are all legumes. Soy beans are OK, but only in the form of
whole soy beans, edamame or tempeh.
2 or 3 servings of fresh fruit per day.
Berries are perfect for breakfast. Your other two fruits can be eaten
as snacks, appetizers, or dessert. Eating an apple before a meal will
naturally reduce the calories you consume.
enough intact whole grains to satisfy your hunger.
Examples are oatmeal, brown rice, millet, and quinoa. You may eat whole
grain pasta if you eat it with lots of vegetables and an
marinara sauce. There is no reason to be hungry on a vegan weight loss
- You may
have 3 Tbsp of nut or tofu-based salad dressing, 1/4 of an avocado, or
several olives per day. Eat them with your salads. The
natural fats will help your body absorb nutrients from the vegetables.
- Take a
Vitamin B12 supplement twice a week.
What To Avoid
- Avoid all
animal products. Eat no
meat, poultry, fish or other sea animals, dairy products, or eggs.
- Do not use
margarine, or fatty sauces. This
olive oil. It is 100% fat and it will slow your weight loss. Tomato
sauce and other oil-free sauces are fine.
processed and packaged foods until you learn to read
labels and you know exactly what you are doing. Avoid mock meats, vegan
cheeses, and anything else with a label.
sugar and all other concentrated sweeteners, including
agave nectar and fruit juice concentrates.
bread, bagels, and
other flour products, even products made of whole grain
flour. See above for the exception: whole grain pasta.
dried fruits most of the time. They have a high calorie
high fat plant foods like
nuts, seeds, avocado, tofu, coconut, and olives. See above for a few
no beverages that contain calories. Use no artificial sweeteners.
Re-educate your tastes so you don't crave sweet drinks. Do not drink
fruit juice or make smoothies with your fresh fruit. It is best to
drink only water, tea, or a coffee
substitute like Teeccino.
eating after 8:00 pm,
unless you work the night shift. This will ensure
that you are hungry in the morning for breakfast. Besides, you don't
need a bunch of calories for energy when you are just going to
restaurant meals as much as possible. Restaurant
meals contain too little
fiber and too much fat. Eating in restaurants is the downfall of many
dieters. You will lose weight more easily if you prepare your
meals at home.
The Rest Of Your Vegan Weight
Don't make yourself miserable counting
and starving. Eat the right foods and you will slowly reach your ideal
weight. Enjoy the simple and satisfying foods on this
vegan weight loss plan. Bon appetite!
a pedometer and walk for 10,000 steps per day. Most people
who succeed at weight loss
every day. You may
also do other aerobic exercise for 60 - 90 minutes.
goal is to lose one or two pounds per
week. One pound is perfect, especially if you have less
than twenty pounds to lose. If you lose
more than two pounds a week, your metabolic rate will slow
down. Losing weight too fast can also damage your health.
are losing more than two pounds per week, increase your
calories in the following order: first try eating more intact whole
grains and whole grain pasta. Add bread and other whole
products. Add dried fruit. If you add all of these foods and
you are still losing weight too fast, add more high fat plant foods.