Are you new to the word ‘Vegan’? If so, you’re in the right place at the right time! This is the beginner’s 101 for everything about the Vegan diet. When we think of Vegans, the first picture that might come into the minds of most people is a bunch of boring folks who have given up on any tasty food. However, that really isn’t the case! Vegans are equally enthusiastic about food as anybody else. This zeal can be seen in the variety of food items they get to explore.
What is a Vegan diet?
The concept of veganism is not very old. Ever since it has evolved, it has been having its time in the sun. A vegan diet is necessarily a meal plan which is devoid of animal products, dairy, and eggs. Vegans stick to a vegan diet rich in vegetables, grains, fruits, and nuts. While non-vegetarian food lovers might find the entire concept of veganism distasteful, but it really is the opposite. Vegan diets are often recommended by dieticians to people. People who are at risk of heart disease or have type 2 Diabetes. People whose cholesterol and blood pressure are of the charts are also hugely benefitted by a Vegan diet.
Different types of Vegan diets:
Since veganism is an evolving concept, newer concepts are often added, and therefore, the varieties in a vegan diet are endless. Below listed are some of the top vegan diets which everyone should prefer, including celebrity vegans!
- Raw-food vegan diet: This diet, as the name suggests, relies mostly on raw fruits and vegetables. Plant products, nuts, seeds, fruits, and veggies can be cooked or baked at a low temperature if eating raw food poses a problem.
- The starch diet: This diet presents a solution for people who cannot stand being hungry. It is low in fat and high in carbohydrate diet. It mainly focuses on cooked starch food like corn, potatoes, and rice.
- Whole-food vegan diet: This is a rather flexible diet, including plant products like vegetables, fruits, legumes, seeds, nuts, and whole grains.
- The raw till four vegan diets: This is typically a low-fat diet inspired by the concept of the starch solution diet. In this vegan diet, raw foods are to consumed only until 4 pm. The person should eat a cooked plant meal for dinner according to this diet plan.
- The thrive vegan diet: This is, again, a raw food diet. Followers need to eat absolutely raw plant-based food. It can be fruits, vegetables, legumes or nuts.
A vegan diet helps you lose that excess pound:
An increasing number of people are indulging in the practice of veganism every single day. And for more than half of them, the reason is to lose weight. According to several studies, vegans have lesser BMI (Body Mass Index) than non-vegans. Vegans experience health benefits for many other reasons, including leading a healthy lifestyle and being able to control their hunger pangs. Many researchers have concluded that people who turn vegan to lose weight have higher chances to reach their ideal weight than those who go on a calorie-deficit diet plan. One of the major reasons why the Vegan diet helps massively in losing weight. Vegan diets are rich in dietary fibers which keep them full for longer hours, helping them tackle their cravings during the diet.
Controls your off the chart blood sugar:
Diabetes is the new cough and cold of this era. And at least 4 out of 10 people are suffering from it. However, the worldwide occurrence of this disease does not reduce its seriousness and fatality. According to the studies, vegan diets can keep your blood sugar in check. And it also keeps type-2 diabetes at bay. The abundant presence of fiber content in a vegan diet is responsible for reducing the blood sugar response. Vegan diets also increase our body’s sensitivity towards the enzyme Insulin; thus, this diet also proves to be a miracle for girls and women suffering from Polycystic Ovarian Disease (PCOD).
A vegan diet keeps your heart healthy:
According to an observational study, vegans are at a 75% lower risk of developing conditions like high blood pressure, vascular hypertension and Myocardial infarction. Vegan diets are much more beneficial than any other diets in controlling blood sugar, Low-Density Lipids and Cholesterol. As a result, people following vegan diets are lesser likely to develop a heart condition, including an event of a heart attack.
Vegan diets relieve arthritic pain
Arthritic pains are one of the most undesirable pain human beings go through. What if someone tells you a vegan diet improves your health and betters your arthritis? Wouldn’t that be just great!? People suffering from rheumatoid arthritis or osteoarthritis can get tremendous benefits from a vegan diet. They feel significant relief in symptoms like morning joint stiffness, swelling, and excruciating pain. Not just one but several studies conducted on vegan diet effects on arthritis patients have proved its miraculous benefits.
Protection against several cancers
Cancer is one of the most dangerous health hazards to human beings as of now. A new type of cancer is evolving every now and then, and the treatment is becoming more and more costly as well as complex. In this situation, the vegan diet works as a savior for people. Cancers relating to food habits can be greatly tackled with the help of vegan diets. Since vegans tend to eat more legumes and vegetables. And never consume non-vegetarian food, they are at a 15% lowered risk of developing cancer. Not eating certain animal products is also said to reduce the risk of developing prostate, colon and breast cancer.
Tips to keep in mind while preparing a Vegan Diet:
- Don’t restrict your daily portion. Eat a minimum of 5 portions of various fruits and vegetables.
- Your base meal is the meal you will draw most of your energy from. Ideally, breakfast should be rich in starch and carbohydrates. It is very important that you keep your Carbs intake high, so you don’t feel tired and sluggish all day long. Your breakfast can be pasta, whole wheat bread, rice or baked potatoes.
- Since you don’t eat dairy products if you are vegan, you might face a deficiency of calcium and other nutrients. In order to make sure the vegan diet does not lead to the deficiency of crucial minerals. You should try alternatives for dairy like soya milk and yogurt.
- When you turn vegan, you deprive yourself of the animal as well as egg protein. So in order to compensate on that, you can increase your dosage of pulses, beans, and other proteinaceous legumes.
- Staying hydrated might sound like cliché advice, but it really comes in handy, especially when you are increasing your dietary fiber intake. The ideal amount of water to drink is at least half your body weight in ounces.
Being a vegan isn’t just for social media; it’s a form of discipline. A mind control practice where you control your cravings, your cravings do not control you. Veganism isn’t about starving yourself; it’s about exploring food options that don’t have ahead!
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