\nAvocado<\/td>\n | 160<\/td>\n | 0.7g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\nReplace (Some) Carbs with Veg & Protein<\/h3>\nWhilst complex carbohydrates, ideally from whole grains, should form a significant part of most people\u2019s daily calorific intake, for people looking to lose weight it is perhaps the macronutrient to target. Maintaining your protein levels is important as this helps increase satiety and is vital for maintaining lean body mass. Reducing fat intake is a good option but some of the calorie reduction should definitely come from complex carbs (and also simple carbs), although ideally we shouldn\u2019t be consuming too many of these anyway.<\/p>\n One great way to do that whilst also increasing your protein, getting more of your \u201cfive a day\u201d and getting a really wide range of micronutrients is to be smart about what carbs you use. Some good carbohydrate sources, such as quinoa, teff, wild rice and whole rye are much higher in protein, and often fibre and minerals too, than some other complex carbs, such as potatoes, white pasta, rice or bread.<\/p>\n Eating more of these is a good way to help you lose weight and maintain muscle and if you aren\u2019t a fan of such foods, mixing them 50\/50, for example half rice and half quinoa, is a good way to ease them into your diet. Lentils and other legumes are also a great option in this regard and are perfect to mix in with rice, upping the intake of protein and fibre and reducing the carbs.<\/p>\n Another even better option and a great way to cut calories whilst still feeling as though you are getting that carb hit and bulk, is to use veg to simulate things like rice, couscous, potatoes and even pasta. Cauliflower rice or couscous is a great choice, whilst \u201cspiralised\u201d veg are a low carb, low calorie alternative to pasta. Having mashed swede and carrots is a good alternative to \u201cnormal\u201d mash and goes very nicely with some vegan sausages, whilst sweet potato offers a lower GI, lower calorie variation, as well.<\/p>\n As well as providing more micronutrients, switches like these can reduce the overall calories in a meal significantly, whilst still giving you the sensation of consuming carbs. As an example, a cup of cauliflower rice will deliver just 25 calories, whilst the same amount of brown rice provides around 215, which is a huge difference. Similarly, whilst 250g of raw swede has just 95 calories, the same amount of potato has 193.<\/p>\n As before, mixing things up \u2013 say 50% potato, 25% swede, 25% carrot \u2013 is a good way to get your taste buds used to this whilst also giving you a wider range of nutrients.<\/p>\n Find Something That Works for You<\/h3>\nAs with any diet, exercise regime or lifestyle change, the key thing is finding what works best for you. Information about the best vegan weight loss plan in the world is no good if you don\u2019t use it and it doesn\u2019t work for you. You need to figure out what healthy vegan foods you most enjoy and what your potential challenges might be.<\/p>\n It is also important to find a vegan weight loss diet that is compatible with the other people in your household. Forcing everyone to eat the same as you may not necessarily go down so well but there are ways round that which will still allow you to lose weight on a healthy vegan diet.<\/p>\n Intermittent fasting is a good option in this regard and there are many different forms of this. Whilst eating breakfast has long been considered crucial to maintaining a healthy weight, lots of alternative research suggests this may not be necessary. Whilst the science behind intermittent fasting is disputed in some quarters, if you, for example, only eat between 12pm and 8pm each day, you are reducing your options for snacking and also essentially missing breakfast.<\/p>\n The reduction of 200 to 400 calories that you would otherwise be consuming is perfect for slow, sustainable weight loss, whilst everyone else in your house can have their usual breakfast. If you then eat normally throughout the rest of the day the disruption to meal planning is minimal.<\/p>\n Another good option, linked to eating more vegetables and fewer carbs, is to simply cook a little bit more veg than normal and reapportion diners\u2019 plates according to their aims. Give those looking to lose weight a few more veggies and a little bit less rice or potatoes and once again you manage to reduce their intake of energy with the minimum of fuss or effort.<\/p>\n Vegan Weight Loss Conclusion<\/h2>\nWhether you are a vegan looking to lose weight or a non-vegan looking to a plant-based diet to help you reduce BMI and body fat, eating clean and green is a great way to get mean and lean. You don\u2019t even have to get all that mean if you don\u2019t want to. Simply stacking your plate with lots of great vegetables and eating a well-planned, balanced vegan diet, is sure to see you drop those pounds, get healthier and feel better in general.<\/p>\n You\u2019ll automatically be cutting out lots of high-fat foods, many, such as pastries, cakes and biscuits which are also high in sugar, whilst simultaneously eating more fruit, veg, legumes and healthy whole grains. Good luck!<\/p>\n","protected":false},"featured_media":2358,"parent":0,"menu_order":0,"template":"","acf":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.veganfriendly.org.uk\/wp-json\/wp\/v2\/health\/2351"}],"collection":[{"href":"https:\/\/www.veganfriendly.org.uk\/wp-json\/wp\/v2\/health"}],"about":[{"href":"https:\/\/www.veganfriendly.org.uk\/wp-json\/wp\/v2\/types\/health"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.veganfriendly.org.uk\/wp-json\/wp\/v2\/media\/2358"}],"wp:attachment":[{"href":"https:\/\/www.veganfriendly.org.uk\/wp-json\/wp\/v2\/media?parent=2351"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}} |