Weight Loss: Want to stay healthy and lose weight? Follow this Vegan diet chart

01/7Vegan diet plan

Here’s some news for all foodies out there. It turns out that going vegan might have multiple health benefits for you! According to a new study published in the journal Nutrients, a vegan diet helps promote beneficial gut hormones that are responsible for regulating blood sugar, satiety and weight.

02/7The study

A recent study found researchers comparing vegan meal with meals containing meat and cheese on hormone levels in 60 men, of whom 20 were obese, 20 had type 2 diabetes and 20 who were healthy. The meals contained the same amount of calories and ratio of macronutrients. It was found that the vegan meal increased beneficial gastrointestinal hormones in all three groups when compared with the non-vegan meal. Previous studies have shown that plant-based diets are beneficial for weight loss and that those following it have approximately half the risk of developing diabetes, compared with non-vegetarians. Furthermore, the study found participants across all three groups saying that the vegan meal increased satiety, or feelings of after-meal satisfaction.

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03/7Foods to avoid

Ingredients derived from animals: Cochineal or carmine, isinglass, gelatin, shella, L-cysteine, vitamin D3 and omega-3 fatty acids and dairy ingredients like whey, casein and lactose.

Meat and poultry: Beef, horse, chicken, turkey, lamb, pork, veal, duck, quail, etc.

Dairy: Milk, cheese, butter, yogurt, cream, etc.

Eggs: From chickens, quails, ostriches, fish, etc.

Fish and seafood: All types of fish, shrimp, calamari, mussels, crab, squid, scallops, lobster, etc.

Bee products: Honey, bee pollen, etc.READMORE

04/7The five common type of vegan diets

Whole-food vegan diet: Diet completely based on whole plant foods such as whole fruits, raw or cooked vegetables, whole grains, legumes, nuts and seeds.

The starch solution: It is best described as a low-fat, high-carb vegan diet that focuses on cooked starches like potatoes, rice, wheat, barley, quinoa and millet.

Raw-food vegan diet: Raw vegan diet focus on raw fruits, nuts and seeds, sprouted grains and legumes and leafy green vegetables.

Raw till 4: This is a high carb and high raw diet where raw foods are consumed until 4 p.m.

80/10/10: This diet is a raw-food vegan diet focus on eating a lot of fresh, whole and organic fruits and vegetables. It also includes raw nuts and seeds.

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05/7Breakfast options

Vegan Sandwich made with lettuce, tofu, tomato

Oats prepared using fruits, fortified plant milk, chia seeds and nuts.

MANGO AND COCONUT SMOOTHIE with fortified plant milk

Chickpea/Mushroom Pancake

Beans and AVOCADO TOAST

06/7Lunch options

Zucchini and QUINOA SALAD

CRUNCHY CHICKPEA SALAD

SPICY CARROT SALAD

Japanese noodles with sesame dressing

Vegan tacos

Red lentil, tomato and kale soup

07/7Dinner options

CHICKPEA, TOMATO AND SPINACH CURRY

Red Lentil and SPINACH DAL with Rice

VEGETABLE TAGINE WITH CHICKPEAS

Lentil Lasagne

Vegetable Vegan Biriyani with Carrot Salad

Veggie Thai Red Curry

Jacket Sweet Potatoes

 

[“source=timesofindia.indiatimes”]

 

 

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