Did you know that the greens on your plate can help you stay fit and in shape? Yes, vegan diet for weight loss contributes more than what you thought you know before.
Losing weight is a tricky and a challenging business that not a lot of people can do successfully, even for vegans.
The culprit of a failed weight loss diet is not only the lack of exercise, the food you eat can also make it even harder for you to stay fit.
It is because what we eat daily affects our appearances, and the more you follow the right vegan diet for weight loss plans, the more benefits you reap from it.
Good thing that there are lots of healthy options that we can follow to get ourselves to the road to fitness.
Here’s how you stay on top of your weight loss game with vegan diet for weight loss regimen.
1. Cut down on carbs
It may be too tempting to munch on another loaf of bread after you finish your recommended amount of carbohydrates every day. Our advice? You shouldn’t.
Carbohydrates are important to the body, and you need it to reach your recommended nutritional value. However, no matter how healthy it is, overconsumption of carbs will mess up your routine towards fitness.
Too much intake of refined carbohydrates like bagels, pasta, and white bread can put your health at risk.
These are foods that are high in sugar and calories, which over time can lead to weight gain.
So next time, think before you eat an entire box of bagels– it could be a month worth of exercise for you.
2. Sprinkle with herbs and spices
There is no better way to add flavors to your food than adding a dash of herbs and spices. What’s more? These are also ideal additives for vegans who would love to lose weight.
You may have already heard that spicy hot peppers can help you burn calories, but did you know that mild peppers also have the same effects?
Peppers have metabolism-boosting compound that can help you burn down the calories in your body.
It is also rich in Vitamin C, and a cup of red or green peppers can give you your recommended amount of Vitamin C. Now that is like hitting two birds with one stone!
Ginger helps control blood sugar. This means that it can prevent an upsurge in your glucose levels after a you consume a high amount of sugar or carbs in your meal.
Ginger also has properties that can aid in burning the fats in your body.
This strong-scented spice does not only add a distinct taste and smell to your plate, it also helps in keeping you fit. To get most of the nutrients, opt for raw and unprocessed garlic.
The classic holiday spice. Whether you sprinkle it on your drink or in oatmeal, cinnamons can balance your blood sugar level and help control your cravings, which can make you feel full for longer.
Turmeric, a brightly colored yellow spice, or also known as the “warming spice” can help burn the fats in your body.
From its moniker, it increases our body heat, which, in turn, boosts our metabolism.
Onions are low in calories and add a great, distinct taste to our meals. This kitchen staple is rich in quercetin, a flavonoid that increase blood flow and regulates your glucose levels.
Onions are also good for your cardiovascular health. It helps lower cholesterol level, prevents illnesses in the arteries, and maintain a healthy blood-pressure levels.
3. Serve a healthy and all-natural blended fruit drink
Studies show that blended fruit drinks can help you feel full for long than fruit juices. This is because fruits that are blended still contain the fibers that is needed to fill up your stomach.
To keep it vegan, make your smoothie a non-dairy drink. Also, scratch out sugar from your list of ingredients.
A glass of healthy blended fruit drink is a perfect pick-me-up, and you can have it anytime of the day!
4. Eat lots (and lots!) of veggies
Vegetables is the holy grail towards healthy living. It is filled with uncountable nutrients that are good for your mental and physical being. Vegetables surely win when it comes to comparing nutritional profiles.
Consume a wide variety of veggies, and aim to fill your plate with more of it at each meal.
Pick the less-starchy ones like celery, carrots, cucumber, broccoli, and mushrooms to get to lose weight even more.
5. Stay hydrated, drink lots of water
All those healthy meal at your table would be half less effective without the aid of water. Water can be helpful in losing weight.
Why? Because it is 100% calorie-free, helps you burn more calories, and even suppress your appetite if consumed before meals.
Studies have shown that 30-59% of US adults who try to lose weight increased their water intake. This is backed up by several studies that confirms that water can help burn the calories in your body.
Drinking cold water has also shown better results. When you drink cold water, your body uses extra calories to warm the water up to body temperature.
6. Exercise and Eat Healthy!
With enough nutrients, well-managed diet plans, you can surely see a better result in the scale. But, of course, you should also exercise to see an even better result in the weighing scale!
Keep yourself going and keep your sweats rolling! Go for a run and walk for 30 minutes every day or hit the gym and take on the workouts.
After every workout, reward yourself with a fulfilling and healthy meal, and you will surely be at your fittest in no time.
It is true that it’s such a challenge to lose weight, but it should not be that way all the time. Here are a few easy-to-made vegan recipes that will help you stay fit and healthy:
For a hearty breakfast:
An apple a day keeps the doctor away! Add apples to your breakfast for a tasty meal that will surely enlighten your mood for hours.
1/2 apple, chopped
1 teaspoon cinnamon, plus more for baking apples
1 cup unsweetened vanilla almond milk
1/2 cup rolled oats
dash salt (optional)
1 to 2 tablespoons unsalted slivered almonds
maple syrup (optional)
Preheat oven to 350 degrees. Place apple on a baking sheet and sprinkle with cinnamon as desired. Bake for 5 to 7 minutes until soft.
Meanwhile in a small pot, bring almond milk to a boil. Stir in oats, 1 teaspoon cinnamon, and salt, lowering heat to medium-low. Simmer for 3 to 5 minutes, stirring occasionally.
Cut apple into bite-sized pieces. Once oats have reached desired consistency, stir in baked apples, almonds, and maple syrup.
For a scrumptious lunch:
Crispy Tofu Bowl
What can be more fulfilling than a bowl of crispy tofu added with cucumber and cashew-filled vegan quinoa? Here’s a menu that will fill your stomach in the middle of the day.
14 oz. extra-firm tofu
1/2 small red onion, very thinly sliced
1/4 c. red wine vinegar
1/4 c. Thai sweet chili sauce
1 tbsp. olive oil
1 seedless cucumber, chopped
3 tbsp. cornstarch
2 tbsp. vegetable oil
1 c. quinoa, cooked
2 tbsp. roasted cashew halves
Parsley leaves, for garnish
1. Slice tofu 1/4 inch thick. Place on cutting board between paper towels; top with baking sheet. Top with large cans or other weight; let stand 10 minutes. Soak red onion in cold water.
2. Whisk red wine vinegar and Thai sweet chili sauce, olive oil and 1/4 teaspoon salt. Pat onion dry; toss with half of vinaigrette and cucumber.
3. Sprinkle tofu on both sides with cornstarch. In 12-inch skillet, heat vegetable oil on medium-high until hot. Carefully add tofu. Cook until deep golden brown, 2 to 3 minutes per side. Drain on paper towels.
4. Divide quinoa among 4 bowls. Top each with salad, roasted cashew halves, parsley leaves and tofu.
For Quick Breaks:
Give your veggies a mix, a literal mix. This spinach smoothie is refreshing and good for a pre/post workout session.
1 cup unsweetened almond milk (or any kind)
1 large handful of organic baby spinach, washed
¼ cup frozen mango chunks
¼ cup frozen pineapple
½ of a banana (fresh or frozen)
flax meal (optional)
chia seeds (optional)
1 scoop vanilla protein powder (optional)
1. Combine all ingredients into a blender. Blend until smooth. Pour into a glass & serve immediately.
For a light and healthy dinner:
Roasted Vegetable Salad with Garlic Dressing
To cap off your day, enjoy a hearty, vegan, gluten-free meal that will satisfy your taste buds.
1 head garlic
5 tablespoons olive oil, divided
A bunch carrots, scrubbed and peeled
bunch beets, scrubbed and trimmed
A bunch rainbow chard
1 tablespoon lemon juice
¼ cup raw pepitas
sea salt, to taste
black pepper, to taste
First, preheat the oven to 350 degrees. Then, cut the top quarter off the head of garlic and drizzle with ½ tablespoon olive oil. Next, wrap it in foil and set it in a small oven-proof dish. Bake it for 20 minutes.
Meanwhile, turn the oven up to 425 degrees. While the garlic roasts bring a pot of water to a boil. Blanch the carrots in the boiling water for 2 minutes.
Then, add the beets and boil for 8 to 10 minutes. After that,rRemove them with a slotted spoon and run under cold water.
While the garlic roasts bring a pot of water to a boil. Blanch the carrots in the boiling water for 2 minutes. Finally, add the beets and boil for 8 to 10 minutes.
Arrange the chard on another baking sheet. Drizzle with ½ tablespoon oil and pinch of salt, and rub it all over the leaves.
Then, roast for 5 minutes, or just until the leaves have softened and become slightly browned.
Now, add your dressing to your pepitas. Then serve.
Any food, when taken too much, can be bad for your health. To lose weight, it is always best to watch your diet and remember to never take everything too much.
Eat well and stay active. Enjoy your road to fitness and don’t forget to stay healthy!