Plant-based diets could prevent type 2 diabetes - Cosmos Magazine

Many of us continuously struggle with our weights. It spans both ends of the spectrum; plenty would like to lose it, but some also have difficulty in gaining it. However, there is one thing that both types agree on. Healthy eating is the key to losing, acquiring, and maintaining a healthy weight.

According to various studies, short of seeking treatment at a weight loss center, adopting a plant-based diet (PBD) is the next best thing. PBDs can either be vegetarian or vegan. What’s the difference? The former only avoids consuming meat while the former avoids all meat, including animal-sourced products like eggs, dairy, and honey.

A Vegan Diet

The studies conducted by various groups showed that across the board, many respondents reported significant weight loss when they embraced a fully PBD lifestyle. Its added benefit also included their decreased risk in developing heart conditions, diabetes, and kidney problems. That was especially seen when study respondents participated in a low-fat vegan diet.

There many benefits to going vegan. But how can you make it work for you?

Tip 1: Train Your Taste Buds to Crave Healthy Food

Going on a plant-based diet is not going to be easy if you’ve gone years eating processed food and meat products. There are two ways you can go about losing your cravings for processed food: cold turkey or do it gradually. Which method you choose depends on your ability to stick to new habits, but generally, people reported success either way. The more often you consume healthy food, the faster your brain will crave it.

However, we would recommend a more gradual approach if you’re planning a complete lifestyle change and not just going vegan because you want to lose some weight. Take small steps like cutting down on your sugar intake (until you can eliminate it) or eating one vegan meal a day, then gradually making it more frequent.

Tip 2: Understand the Importance of Nutrient Density

If the goal is weight loss, you must understand the correlation between counting calories and the nutrition density of the food you consume. In a nutshell, you want to eat food that has low caloric intake but is high in nutrients. Vegetables are often at the top of this pyramid, followed by fruits and starch-rich produce like potatoes, squash, and corn.

At the bottom of this pyramid include whole grains, beans and legume, nuts, and, unfortunately, avocados. While these foods are also nutritious, they are high in calories, so eat these sparingly.

Tip 3: Stock Your Fridge and Pantry with Healthy Food

We understand how overwhelming it can be to get started on a vegan lifestyle, but if you want to succeed at it and reap its weight loss benefits, you have to throw away the junk food and stock your shelves with healthy alternatives. Craving something salty? Go for dehydrated veggie chips sprinkled with a little sea salt. Something sweet for breakfast? Try these yummy vegan pancakes.

But more than these ready-to-eat items, you also need to do some research on what ingredients you need on hand to prepare vegan meals. Some vegan pantry staples include tofu, vegetable stock, and nutritional yeast (which you can use for a quick vegan mac n’ cheese snack!).

Telling people that you are going vegan a few years back would have probably gotten you eye rolls and sneers. But as the lifestyle is gaining traction, you’d more likely be making them envious for dedication and commitment to living healthier.

 

Meta title: 3 Pointers for Going Vegan and Losing Weight

Meta description: Experts agree that adopting a plant-based diet can help you shed those extra pounds. But is veganism right for you? Here are some ways you can make it work.

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