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High-Carb, Vegan Diet Causes Major Weight Loss
 A
low-fat, plant-based diet is more effective at
helping women
lose weight
and improving insulin sensitivity than an omnivorous
diet, shows a new study appearing in the September issue of The American Journal
of Medicine.
Scientific studies show that
obesity and
overweight are far less prevalent in populations following a plant-based diet.
In a recent study of more than 55,000 Swedish women, Tufts University researcher
P. Kirstin Newby and her colleagues found that 40% of meat-eaters were
overweight or obese while only 25 to 29% of vegetarians and vegans were.
Worldwide, vegetarian populations experience lower rates of
heart disease,
diabetes,
high blood pressure, and other life-threatening diseases.
 A vegetarian diet generally contains less
total fat,
saturated fat and
cholesterol and includes more dietary fiber. Those
following the vegan diet enjoy unlimited servings
of fruits, vegetables,
whole grains, and other
healthful foods which enable them
to lose weight without feeling hungry.
A Vegetarian Diet
Vegetarians don't eat meat, chicken and fish. Their diets consist mostly of
plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and
seeds. Vegetarians fall into groups defined by the types of animal-based foods
they eat:
-
 Lacto-ovo vegetarians omit red meat,
fish and poultry but eat eggs, milk and milk products, such as cheese and
yogurt, in addition to plant-based foods.
-
Lacto-vegetarians eat milk and milk
products along with plant-based foods. They omit eggs as well as meat, fish
and poultry.
-
Vegans eliminate all foods from
animals, including meat, poultry, fish, milk, eggs and cheese. They eat only
plant-based foods.
People who follow a vegan diet may need to find alternatives for eggs and
dairy products. Try these suggestions when
meal planning or
cooking:
-
 Milk. Drink soymilk, rice milk or
almond milk in place of cow's milk.
-
Butter. When sautéing, use water,
vegetable broth, wine or nonfat cooking spray instead of butter. In baked
goods, use canola oil.
-
Cheese. Use soy cheese or nutritional
yeast flakes, which are available in health food stores.
-
 Eggs. In baked goods, try commercial
egg replacers — a dry product made mostly of potato starch. Or use 1
tablespoon milled flaxseed and 3 tablespoons water to replace each egg. For an
egg-free omelet try using tofu instead of eggs.
Advice for losing weight
-
 Cut down on
fats - so try to avoid fried foods, spread fats thinly on bread, and
replace high fat snacks with fresh fruit.
-
Fill up on plenty of fresh
fruit and
vegetables, pasta, potatoes, rice and other cereals.
-
Make sure you eat regularly, and try to start the day with a high
fibre breakfast (missing meals can cause you to eat more to compensate).
-
Although adopting a vegan diet won't necessarily lead to an instant weight
reduction (especially if the individual has spent a large proportion of her life
as a meat eater or vegetarian, or if she has a metabolic disorder), research has
shown that a well-balanced vegan diet is generally healthier than both a
vegetarian and a meat-based diet, so a change to veganism will certainly bring
positive health benefits.
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