Vegan Metabolism: Boosting Tips For Plant-Based Diets

A vegan diet is entirely plant-based and typically includes no meat, eggs, or dairy products. Research has shown that a vegan diet can help with weight loss, with people on vegan diets tending to have a lower body mass index (BMI). This may be due to the fact that vegan diets eliminate many foods that are high in fat, calories, cholesterol, and saturated fat.

One way to boost metabolism on a vegan diet is to eat protein-rich foods. This is because protein causes the largest rise in the thermic effect of food (TEF), which is the extra calories required to digest, absorb, and process the nutrients in your meal. Eating more protein can also help prevent muscle loss, which is a common side effect of dieting.

Another way to boost metabolism while on a vegan diet is to eat mineral-rich foods such as legumes, nuts, and seeds, which are high in selenium and iron. These minerals are required for the thyroid gland to function properly, and a diet too low in these minerals may slow down the metabolism.

Eat more legumes

Legumes are an essential food group for vegans as they are the main source of vegan protein. They are also a great way to boost your metabolism. Firstly, legumes help prevent glucose spikes and make your body work harder to process them. This is because legumes are rich in protein, which is one of the hardest things for the body to break down, absorb, and use. The body uses up to twice as many calories to digest proteins as it does for carbohydrates and about eight times more than for fats.

Legumes are also a great source of dietary fibre, which has numerous health benefits, especially for the heart and blood sugar levels. Health organisations state that consuming at least one serving of legumes per day helps reduce the risk of diabetes and heart disease. Legumes also contain resistant starch and soluble fibre, which your body can use as a prebiotic to feed the good bacteria in your large intestine. These friendly bacteria produce short-chain fatty acids, which may help your body more effectively use stored fat as energy and maintain normal blood sugar levels.

If you are on a vegan diet for weight loss, legumes are a great food to incorporate as they will help you feel fuller for longer, preventing overeating. They are also a great alternative to meat, which is high in fat and calories, so eliminating meat may help with weight loss.

Consume almonds in moderation

Almonds are a great source of energy on a vegan diet. They are rich in fatty acids, which stimulate the body's metabolism. Almonds are also a good source of vitamin E, which has multiple health benefits. However, almonds are high in calories, so it is important to consume them in moderation. A handful of almonds per day is considered safe and can provide a quick energy boost. For those watching their weight, snacking on 5-6 almonds throughout the day can help curb hunger and boost energy levels. Almond milk and almond butter are also good alternatives to reap the benefits of almonds without consuming too many calories.

Almonds are a great snack option for vegans looking to boost their metabolism. The fatty acids in almonds stimulate the body's metabolism, and they are also a good source of vitamin E, which has multiple health benefits. Vitamin E is a powerful antioxidant that can help protect cells from damage and contribute to healthy skin and eyes. It also has anti-inflammatory properties, which can help reduce the risk of certain chronic diseases.

However, it is important to consume almonds in moderation due to their high-calorie content. A single almond contains around 7 calories, and it is easy to overeat them, which can lead to weight gain. Therefore, sticking to a handful of almonds per day is generally considered safe and can provide a quick energy boost without derailing calorie intake. For those watching their weight or trying to create a calorie deficit, snacking on a small portion of almonds throughout the day can help curb hunger and boost energy levels without consuming too many calories.

In addition to raw almonds, there are other ways to incorporate almonds into your diet in moderation. Almond milk and almond butter are great alternatives that provide the nutritional benefits of almonds without the high-calorie density. Almond milk is a popular dairy-free milk alternative that is low in calories and can be used in coffee, cereal, smoothies, and baking. Almond butter, though still high in calories and fat, provides a concentrated source of almonds, allowing you to get the benefits of almonds with a smaller serving size.

In conclusion, consuming almonds in moderation is a great way for vegans to boost their metabolism and gain other health benefits. The key is to be mindful of portion sizes and to incorporate almonds into your diet in a way that aligns with your overall calorie intake and health goals.

Eat blueberries

Blueberries are often labelled a "superfood" and for good reason. They are packed with nutrients and are incredibly good for your health. They are low in calories but high in nutrients, making them an excellent food to include in your diet.

Blueberries are one of the top antioxidant foods, protecting your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases such as cancer. They are also a good source of vitamin C and dietary fibre, which help keep your digestive tract and immune system healthy and promote their function.

In addition, blueberries have been found to lower blood glucose levels, making them ideal for the prevention of diabetes. They also influence genes that regulate fat-burning and storage, helping to reduce abdominal fat and lower cholesterol.

To incorporate blueberries into your diet, try adding them to your yogurt, oatmeal, salads, cottage cheese, or smoothies. You can also swap out your usual orange juice for blueberry juice in the morning, or simply eat them fresh or frozen.

Drink green tea

Drinking green tea is a great way to boost your metabolism, especially if you are following a vegan diet. Green tea contains caffeine and catechins, which are both known to boost your natural metabolism rate.

Drinking 3-5 cups of green tea per day is associated with a boost in efficiency for a weight-loss diet. It is a healthier alternative to coffee and can be consumed hot or cold. However, it is best to avoid adding sweeteners.

The catechins in green tea work with caffeine to boost your metabolic rate. Green tea may increase fat oxidation and help you burn extra calories when combined with an exercise plan. It may also help your body use stored fat for energy more effectively, thus increasing your fat-burning ability.

The effects of green tea may vary from person to person, and older research suggests that it may not affect metabolism. However, drinking green tea can be a simple and tasty addition to your daily routine to help boost your metabolism, especially when combined with other strategies.

Get plenty of vitamin D, iron and calcium

Vitamin D, iron, and calcium all contribute to a healthy metabolic function. Here are some ways to ensure you get plenty of these vitamins and minerals on a vegan diet.

Vitamin D

Vitamin D helps your body absorb calcium and phosphorous from food. It is also linked to a reduced risk of depression, autoimmune issues, and infections. While many vitamin D sources are not vegan-friendly, there are still plenty of ways to get a sufficient amount of this vitamin.

One way to get vitamin D is to spend time in the sun. Exposing your skin to sunlight allows your body to convert cholesterol into vitamin D. Twenty minutes of sun exposure per day is enough for most people. However, people with darker skin may need more sun exposure to get the same benefits.

If you are unable to get regular sun exposure, you can also get vitamin D from mushrooms exposed to ultraviolet light, fortified foods and drinks, and supplements. Mushrooms contain vitamin D-2, which may not be as bioavailable as the vitamin D-3 found in animal products, but can still raise vitamin D levels. Fortified foods and drinks that contain vitamin D include breakfast cereals, oatmeal, orange juice, and plant-based milk alternatives such as soy milk, almond milk, and rice milk.

Iron

Iron is a mineral that is essential for proper growth and development. It is used by the body to make hemoglobin and certain hormones. There are two types of iron found in food: heme, which is animal-derived, and non-heme, which is plant-derived.

Vegans can get sufficient amounts of non-heme iron from dried beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, wholegrain cereals and breads, and other iron-fortified products. Some specific examples of iron-rich vegan foods include blackstrap molasses, lentils, tofu, tempeh, spinach, kidney beans, soybeans, lima beans, and Swiss chard.

Calcium

Calcium is well-known for its role in building and maintaining bones, but it is also important for muscle contraction, blood pressure regulation, nerve transmission, and blood clotting.

There are many vegan-friendly sources of calcium, including soybeans and soybean products like tofu, tempeh, and natto; beans, peas, and lentils; nuts, especially almonds; seeds and their butters, such as tahini and sesame seeds; grains like amaranth and teff; seaweed, including wakame and kelp; certain vegetables and leafy greens, such as spinach, turnip greens, mustard greens, and collard greens; and fortified foods and drinks, including plant yogurts, cereals, flour, cornmeal, and plant-based milk alternatives.

In addition to these dietary sources, calcium can also be found in blackstrap molasses, a sweetener made from sugar cane that has been boiled three times. However, it is important to consume blackstrap molasses in moderation due to its high sugar content.

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