The vegan diet is one that implies restrictions of any food of animal origin, including dairy products, eggs and honey. People who follow this type of diet do so out of ethical convictions, as a model of life, but some people consider it a healthy method to lose weight. So, does the vegan diet work to lose weight? From the Nutrition area of the Spanish Society of Endocrinology and Nutrition, insists that although it is a healthy diet at the cardiovascular level that helps prevent diseases such as heart disease, high blood pressure, type 2 diabetes and Obesity is not proposed for weight loss.
“It is true that carrying out a diet of this type can be thinned to be very rich in fiber and low caloric intake in the volumes that we are accustomed,” explains Lopez. However, this specialist warns that restricting the caloric content of a diet runs the risk of increasing the nutritional deficits associated with it.
Does being vegan mean having a lack of nutrients?
Whether it is moral convictions or weight loss, Lopez points out that well-planned vegetarian and vegan diets are safe and can provide the right amount of nutrients for all stages of life, including children, pregnant women and athletes. “The only exception is vitamin B12, which is of animal origin, and practically in all cases it is necessary to take vitamin B12 supplements to maintain normal levels,” he says.
In this sense, this member of the SEEN recalls the risk of poorly designed diets that lead to important nutritional deficiencies of proteins, vitamin B12, calcium, vitamin D, iodine, zinc and omega 3 fatty acids. “Therefore, it is necessary adequate dietary advice to meet all the requirements, especially in some stages of fast-growing life or in some physiological diagnosis example would be vegan women in fertile age they should consume a supplement of 150 micrograms a day of iodine, “he explains.
Vegan foods that do not help lose weight :
On a general level, most of the products included in a vegan diet contribute to satisfy the appetite with low caloric content and high fiber content, common objectives in any weight loss plan. If we want to achieve a weight loss following a vegan lifestyle, it would be advisable to design a diet that ensures the minimum intake of carbohydrates, proteins and necessary fats, “he says.
On the other hand, this expert suggests eating in moderation certain foods richer in fats such as avocado, oil and nuts that, although they are healthy fats, definitely provide more calories.
Does being vegan punctually have a rebound effect?
“The existing rebound effect after a diet of vegan weight loss is the same as after any type of diet and is due to the resumption of habits that led us to gain weight in the past,” he says. In order to prevent it, it is best to introduce suppressed foods in a balanced and common sense way.
“Although to obtain an efficient weight loss, it would be ideal to start a balanced weight loss diet as close as possible to what we are going to maintain in the future, whether it is vegan or not,” he insists. In your experience, plans to lose weight in a short period of time are those that have a greater rebound effect.
Healthy vegan menu :
For a person weighing 60 to 70 kilos, nutritionist proposes this menu designed with vegan foods:
A glass of soymilk or almonds.
A handful of breakfast cereals without added sugar.
A serving of fruit, which is a whole piece instead of juice.
20 grams of natural almonds.
A dish of chickpeas with spinach cooked with garlic, olive oil and paprika.
30 grams of bread with seeds (sesame or chia).
A soy yogurt.
Rice sauteed with mushrooms, onion, red and green pepper.
30 grams of bread with seeds.
A medium peach
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