Obesity isn't a life choice
Sooo easy: lose weight vegan
Obesity is one of the greatest civilization problems of our time. We present the advantages of a vegan diet and support you with important tips.
So folks, there are really many reasons to be vegan. You just have to read the newspaper or watch the news regularly, then you don't really need to think twice: be it the regularly recurring food scandals, catastrophic conditions in factory farming, reports on advancing climate change. So it's no wonder that every day there are obviously more and more people who are opting for a vegan diet.
Animal welfare is undoubtedly the number one motivation for this not entirely insignificant life decision. While in the past many people still had concerns about embarking on a vegan lifestyle for health reasons - keyword “malnutrition” - we have recently seen the opposite trend. In the meantime, we are increasingly being asked for shopping tips and vegan recipes, especially from our non-vegan circle of friends. The reason: Obviously, with a vegan diet, you can also lose weight quite easily without having to forego enjoyment.
Eat yourself slim
No question about it, when it comes to “losing weight”, of course, a certain ideal of beauty also plays a role for one or the other. But most of the people we spoke to are primarily concerned with feeling good - because every pound less on the ribs is a relief in the truest sense of the word. However, there is an increasingly larger group that is devoting itself to the topic for health reasons. In the meantime, word has got around that a vegan diet can alleviate or even prevent numerous diseases. Above all, all diseases that are related to too much fat and obesity. Starting with high blood pressure, which is known to lead to heart attacks and strokes, metabolic diseases to cancer.
A particularly large group for whom a vegan diet is becoming more and more interesting are all those who are at risk of developing diabetes.
Vegan diet reduces the risk of diabetes
Around 250 million people worldwide suffer from diabetes mellitus. In Germany, around one in ten is now affected. Roughly speaking, a distinction is made between 2 types of the disease, type 1 diabetes mellitus and type 2. Type 1 diabetes mellitus is an autoimmune disease, the development of which is independent of diet.
The far greater proportion, however, suffer from type 2 - an estimated 80–90% of diabetics. This is a typical affluence disease associated with poor diet, obesity and lack of exercise. This results in insulin resistance, which means that insulin cannot work sufficiently on target tissues such as the skeletal muscles. The reason: too much fatty acid in the blood, which leads to an increased concentration of glucose, which in turn leads to so much insulin being produced, which in the long term ultimately leads to the depletion of insulin and even to the failure of insulin formation.
A recent study found that a “vegan diet improves insulin resistance in obese people”. Which means nothing else in normal language that vegetarian-vegan people have a significantly lower risk of developing type 2 diabetes mellitus. This is because this metabolic disease is usually triggered by a high-fat diet - i.e. too much meat consumption.
A vegan diet that completely dispenses with animal products, on the other hand, does two things: On the one hand, the significant reduction in the fat content in the food also reduces the fat deposits in the liver. And since fatty liver plays a crucial role in the development of insulin resistance, a source of danger is reduced. On the other hand, the vegan diet improves the glucose metabolism. Because almost all types of fruit and vegetables have a low glycemic index. This can have a positive effect on the carbohydrate metabolism. As a result, carbohydrates are metabolized more quickly and literally do not set in.
The result: loss of adipose tissue, weight and thus a lower risk of diabetes.
So the best cure for diabetes is to lose weight. And that's especially easy with a vegan diet. But what should you watch out for?
Vegan does not automatically mean losing weight
We'll have to pull a tooth out of you right away. Eating vegan doesn't mean that you automatically lose weight. You can also get fat as a vegan. But then you are definitely doing something wrong. Whether you gain or lose weight is not decided by the composition of the food, but by its amount: If you eat more calories than you burn, you will also gain weight. If there are fewer calories, then the pounds drop.
But it is also a fact that people who live vegan have a significantly lower body mass index (BMI) compared to meat eaters, i.e. they are usually slimmer. Why? First, because we eat less unhealthy meat or fatty and high-calorie butter or dairy products.
Plant-based foods, on the other hand, are mostly low in fat and calories and have a high proportion of fiber. This is why vegan dishes are usually more filling. So you have to eat less to be full. The consequence (if vegan burgers or vegan currywurst are avoided): Vegans therefore have a lower risk of obesity than meat eaters. In addition, the dietary fiber also has a positive effect on digestion and soothes the intestines, which can have a positive effect on our general well-being and ensure a good mood.
So if you want to lose weight in a vegan and healthy way, we would like to give you the following tips:
Sweating instead of sitting
A healthy vegan diet is one thing, regular exercise and sport are another. If you want to burn body fat, you should also increase your calorie consumption, i.e. do sports. At least 30 minutes a day not only have a positive effect on body weight, muscles and blood lipid levels. Exercise in the fresh air also gets the brain cells going. And best of all: When the sun is shining, you also collect important vitamin D at the same time. If you consciously want to lose weight, you should consume approx. 300–500 kcal less per day than you have burned. Various apps will help you with counting and calculating calories, for example.
Eating a lot is not presumptuous
Losing weight healthily does not just mean doing without fats such as meat and butter. Of course, you also have to make sure that you have a balanced diet in order to take in all the important minerals, vitamins and nutrients possible. The vegan kitchen offers just about everything: Vegetables, fruit and whole grain products are just as much a part of the daily menu as legumes, nuts, seeds and soy products. The more varied you eat, the better.
Even at the stove is never wrong
If you are vegan, you should cook for yourself as often as possible and use unprocessed food as much as possible. Because even vegan ready meals are often characterized by the fact that they contain a relatively large amount of fat or sugar, which enhance the taste. The calories you consume as a result are often correspondingly high. Apart from that, many important vitamins and minerals are usually lost during production.
Drink a lot and the pounds drop
For the most part, humans are made up of liquid. And that needs to be constantly replenished. Especially when you are on a diet, you should drink plenty of calcium-rich water and unsweetened teas. A special effect: a stomach filled with liquid feels full. What you should also consider, a vegan diet is often very high in fiber - which is basically good. However, since fiber binds water, you usually have to drink even more fluids than the normally recommended daily requirement of 1.5 liters per day. Of course, you can also use fruit or vegetable juice or a smoothie. Ideally, of course, as low in sugar and calories as possible.
A healthy snack removes pounds
So that the big cravings do not arise in the first place, a few tasty snacks can help. If you want to lose weight, you shouldn't think of chips or vegan chocolate bars, but rather use dried fruit or nibble nuts, seeds and kernels. They not only strengthen you with proteins and fiber, but also contain valuable unsaturated fatty acids and vitamins. But watch out: they are of course much higher in calories than fresh fruit.
It's never too late for a delicious diet
If you stick to these basics, your weight loss attempts should be successful relatively quickly. One or the other of you will even wonder what mountains of vegetables and legumes you can put on your plate and still lose the pounds. But the best thing about the vegan diet: You are not only doing something good for yourself, but also for animals and the environment.
As many friends confirm, the vegan diet is also preferable to other diets for reasons of taste. The huge range of vegan cookbooks, foods and restaurants now offers such a breadth of taste experiences and sometimes also exotic flavors that a vegan diet never gets boring and has something to offer for everyone.
With this in mind: eat lean and stay healthy.
In veggies we trust!
Photo: iStock.de/Petar Chernaev
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