Vegan weight loss diet: things you should know before you start

    Abdulaziz Sobh

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    Many people are choosing to follow the vegan path. It is modern, good for the environment and, at the same time, has been found to be very effective for those looking to lose weight or adopt a more fit lifestyle. According to multiple studies, a vegan diet helps promote beneficial intestinal hormones that are responsible for regulating blood sugar, satiety, all of which helps control weight. Since the diet makes you leave a lot of fattening food groups and includes a nutrient-rich dish in your diet, essentially all of this can help you achieve your weight loss goals.
    Unlike any other diet, the vegan diet forces you to completely reject meat, poultry, dairy, and many other food groups that are generally allowed in moderation with other diet plans. It can also be expensive, considering that filtered food groups are not always easily found. The effects of veganism are more effective in the long term than in the short term.

    However, what people don't know is that following a vegan diet to lose weight is not easy. If you have decided to make the change, there is nothing like going vegan for better health. Once you decide, there will also be obvious questions in your mind: what to eat, what to give up? What about the deficiencies? Will you lose some nutrient intake? Will your diet run out? We answer all these questions for you:

    You will have to go all in one go
    One of the biggest fears before starting a vegan diet is to do it at once. This fear is what makes many people, especially unconditional non-vegetarians adopt the diet and even makes them reconsider many times before starting this. However, becoming vegan does not mean changing your diet completely.
    You can start by replacing or giving up certain food groups, one by one, allowing yourself time to adapt. For those who feel lazy by giving up meat completely, they can start simply by eating less meat than usual. The same goes for dairy. Choosing a substitute will make it easier for you. Another good option is to make a change to vegetarianism first and then continue with veganism.

    Will you need supplements?
    If you strictly follow the diet to shed extra pounds, you will have to back it up with enough supplements. Vitamin B12 and iodine are two things to control. Proteins and calcium are also something not to be missed. Therefore, it is better if you prepare a dish that is rich in fruits, vegetables, nuts, and beans rich in these sources. If finding the options is more difficult, you can also consider taking supplemental pills to balance it. In the absence of adequate nutritional intake, you may run out of energy and feel weak.
    For non-vegetarians who make the transition to vegans, it can compensate for the protein intake that is missing by including soy-based sources in their diet.

    How important is the variety?
    A vegan diet is also something difficult to adapt to your taste buds. Of course, vegetables will not be as tasty as chicken and meat, but it will be important to include foods from all major groups to satisfy nutrition. If you are worried about adding variety, read and educate yourself about the different meal options and choose accordingly. Dieting does not always have to be boring and with some smart exchanges, it can make your daily meals interesting.

    Will it really make a difference?
    Adopting a diet is much harder than you think. On the one hand, it is absolutely logical to consider whether the diet will make you reach the goal you are working towards. Will it really help you lose weight? Will it be a long-term sustainable diet?
    The main difference of following a vegan diet actually comes from the variety of foods you eat and not from the alteration itself. If you follow it correctly, a vegan diet can positively impact you. You will feel better about yourself, you will see a difference in your energy levels, clean the skin as you eat more vitamins, minerals, and phytochemicals that were previously missing.
    Disclaimer: The opinions expressed in this article should not be considered as a substitute for a doctor's advice. Consult your attending physician for more details.

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