The vegan diet is one of the popular dietary choices. It is considered safe enough to be practiced in moderate corridors. Many people choose the diet pattern to help them maintain good health and gain ideal weight.
Fact sheets about the benefits of a vegan diet for weight loss
According to authoritynutrition.com, it is said that a diet with vegetables and fruits or a vegan diet does help lower body mass indexes (BMIs) related to body mass in general.
It also mentioned that those who follow a vegan diet will be more effective in reducing body weight. This research proves that a vegan diet for 18 weeks will lose weight up to 4.2 kg.
At least, those who go on a vegan diet will lose 7, 5% after 4 months of the diet. And when combined with diet or other therapies, will help increase the benefits of weight loss to 2 – 3 times better.
Why does a Vegan diet help in losing weight?
A vegan diet has proven to be effective in helping to lose weight. In addition to the aspect of a vegan diet is also said to be effective in helping to lower cholesterol levels, blood sugar levels and help maintain the health of the body in general. This is due to some of the reasons.
- A solid fiber vegan diet
Of course, it is no secret that vegetables and fruits contain large amounts of soluble and insoluble fiber. And of course, you yourself are no stranger to the benefits of fiber in helping to lose weight. Foods rich in fiber will be good to help keep the stomach feeling full for a longer period of time. On the other hand, the fiber will help keep the feces in a soft enough state to facilitate the removal process. Meanwhile, fiber takes longer to digest so it shifts the intestinal performance to not optimally absorb fat and cholesterol from food.
Studies show that eating a diet high in fiber at least an extra 14 grams a day will naturally reduce the calorie intake by at least 10%. This is explained in Nutrition Reviews 2011 with the title Dietary fiber and weight regulation.
- Low-calorie vegan diet
One of the important things you need to keep in mind in every type of diet you run is the calorie problem. The diet will work if the calorie content you enter is lower than your body’s calorie needs. This forces your body to withdraw energy from the calorie reserves in the body.
And shifting your diet to the types of foods sourced from vegetable sources is one of the right answers. Given that almost all vegetable foods have low-calorie levels. You need at least 300 grams of boiled broccoli or 283 grams of melons to get 100 calories. While to be able to get the same calorie content you only need about 50s grams of chicken breast or about 28 grams of cheese.
- Controlling an unhealthy diet
Most animal foods today are no longer served fresh but served in the form of processed foods such as sausages, peppers, nuggets and so on. And of course, all these types of processed foods have side effects that you can not just ignore.
This type of food is not only high in calories but also often contains high levels of additives. Not only that, this kind of processed food is also impossible to store important carcinogen levels that you are wary of, as it can be one of the leading causes of cancer.
- Low sugar vegan diet
High fiber levels in vegan diet foods make the carbohydrates in your intake tend to be complex. And this type of carbohydrate is of course low in glucose levels. So it helps reduce sugar input into the body.
While some vegetable foods can also work to help increase cell sensitivity to insulin. This will help the body lower the level of glycemia in the body. Vegan diet has proven to be effective 2, 4 times in helping to lower blood glucose levels.
- A vegan diet helps maintain arterial health
A vegan diet has also been shown to help maintain cholesterol levels in the blood. It is even effective in helping maintain cardiovascular health, including arterial vascular health. Those who have more servings of vegetables and fruits will have healthier arterial conditions.
As also explained in the European Journal of Clinical Nutrition in 2013 with the title A multicenter randomized controlled trial of a plant-based nutrition program to reduce body weight and cardiovascular risk in the corporate setting: the GEICO study.
Is it risky?
Although it is recognized from the beginning that a vegan diet is safe and healthy, it is not without risk. The main problem is that most people do not follow a vegan diet as they should until they end up with a number of risks.
That is why those who follow a vegan diet unwise will cause them to be deficient in vitamin B12, calcium, omega 3 healthy fats, iodine, zinc and iron. This makes it possible for dieters to experience hypothyroidism, anemia, bone breakdown problems to depression and difficulty concentrating.
4th August 2020 14:01
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