With veganism on the rise (studies show a 600% increase of vegans in the USA from 2014 to 2017), this previously niche diet has become increasingly more mainstream in recent years. While once considered simply an ethical or environmental choice, recent data (and the advent of popular documentaries) on the health advantages of a vegan or “plant-based” diet have ushered in a new wave of folks eager to reap the benefits.
So what is veganism?
A vegan diet is devoid of all animal products, including meat, eggs and dairy.
The newly coined term “plant-based,” however, allows for a little more flexibility. This variation of vegetarian eating emphasizes consumption of whole, minimally processed foods, and vegetables, fruits, whole grains, legumes, and seeds and nuts. It avoids or limits animal products, but isn’t as black-and-white as traditional veganism is. Thus, subscribers to a plant-based diet are more apt to be motivated by health reasons, and can reduce their consumption of animal products to varying degrees. This style may be more approachable for a person interested in experimenting with vegan/vegetarian dieting as a tool to utilize on their health and fitness journey.
What can a vegan/plant-based diet do for me?
When I myself went plant-based in 2018, health concerns weren’t at the forefront of my decision making process. But the more research has emerged evidencing the incredible benefits of this diet, the happier I am that I chose it!
Adhering to a plant-based diet has been linked to a number of positive health outcomes, such as reduced risk of incidence/mortality from heart disease and cancer. Furthermore, there is evidence to demonstrate that diets high in fruits, vegetables, whole grains, legumes, nuts, and seeds and low in animal products can be effective in preventing and controlling Type-2 diabetes by conferring beneficial effects on glycemic control. Other potential benefits include decreased symptoms of arthritis, improved kidney function, and reduced risk of developing Alzheimers Disease.
How will this help me lose weight?
Research shows that vegans tend to be thinner and have a lower body mass index (BMI) than non-vegans. A 16-week randomized clinical trial comparing vegan diets to control diets showed that vegan diets were superior in terms of weight loss and across a number of body composition measurements, such as decrease in fat mass; a finding replicated in numerous clinical trial studies. Compared to other diets, vegan diets tend to contain less saturated fat and cholesterol, but more dietary fiber. Notably, high-fiber foods take longer to digest, leading to feeling of being ‘full’ longer. Feeling full longer may lead to reduced overall caloric intake, a component that can contribute to weight loss. Vegetables, fruits and whole grains are all excellent sources of fiber. Take for example lentils; 100 grams of cooked lentils contains only 116 calories, but possesses 7.9 grams of fiber. Low calorie/high fiber combinations are just one element of a diet well suited to losing weight!
Of course, every dietary plan has considerations, and it is important to do adequate research to determine if a plant-based diet is right for you. Vegan diets have been linked to greater deficiencies in nutrients such as B(12), and so it may be advisable to consider supplementing your diet with vitamins such as B(12), Vitamin D, Zinc, and Calcium. Supplements, vitamins, vegan protein powders, and snacks can be found online at eVitamins, one of our proud partner affiliates!
How can I get started?
The internet is an amazing place, and you can be sure that plant-based resources exist to help you meal plan, recipe-create, and find a community to provide you with all the support you need. Sift through your kitchen cabinets, and identify animal products you feel comfortable reducing. This process can be gradual, so make eliminations and substitutions as you feel ready! Spend time at the grocery store choosing foods like vegetables, fruits, grains, and legumes that are low in calories but high in fiber. Experiment with cooking, and take your creativity to new heights as you replace dairy products like mozzarella with Trader Joes Almond Mozarella-Style Shreds (a personal favorite). You may be surprised how many alternatives exist, once you start looking! For those limited on time or less apt to cook, meal subscription services like Vegin’ Out provide healthy vegan meal options delivered straight to your front door.
The Bottom Line
Everyone should research and experiment to find a nutrition plan that works for them. Many people have had incredible success losing weight and improving health outcomes with a plant-based diet, and you could be one of them!
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