Vegan Diet: Quick Loss Of 10Lbs In A Week

Losing 10 pounds in a week is an unrealistic goal that can be harmful to your health. A healthy weight loss is 1-2 pounds per week, and this can be achieved through a well-planned, plant-based diet. A vegan diet is associated with a decreased risk of diabetes, heart disease and certain types of cancer. It can also help with weight loss due to being rich in fibre, which helps you feel full and satisfied throughout the day. To lose weight, focus on nutrient-dense foods such as fruits, vegetables, whole grains, beans, legumes, nuts and seeds.

Eat non-starchy vegetables: cucumbers, tomatoes, leafy greens, radishes, carrots, broccoli, mushrooms, bell peppers

Eat Non-Starchy Vegetables

Cucumbers

Cucumbers are a great food to include in your diet if you're looking to lose weight. They are low in calories but rich in water and several important vitamins and minerals, including vitamin C, vitamin K, magnesium, potassium, and manganese. Their high water content can promote hydration, which is essential for proper body function and can also aid in weight loss. Additionally, cucumbers contain antioxidants that may help reduce the risk of chronic illnesses.

Tomatoes

Tomatoes are an excellent source of vitamins, minerals, and antioxidants, making them a nutritious addition to your diet. They are particularly rich in lycopene, an antioxidant that gives them their red colour and has been linked to a reduced risk of heart disease, the leading cause of death in the United States. Tomatoes are also a good source of vitamin C, vitamin K, and vitamin A, which can support skin and hair health, boost the immune system, and promote collagen production.

Leafy Greens

Leafy greens, such as kale, spinach, and romaine lettuce, are nutrient-dense and low in calories, making them an excellent choice for weight loss. They are rich in calcium, which has been linked to increased fat burning and can help prevent fat storage in the body. Leafy greens also contain vitamin C and fibre, which can aid in weight loss and support digestive health.

Radishes

Radishes are often overlooked, but they are a nutrient-dense superfood that can support your health and weight loss goals. They are low in calories and contain almost no fat, while being high in water and fibre, which can help you feel full and satisfied. Radishes also provide protein and fibre, along with vitamins and minerals such as vitamin C, vitamin B6, folate, calcium, potassium, and manganese.

Carrots

Carrots are a weight-loss-friendly food due to their low-calorie and high-fibre content. They are also a good source of vitamin A, which promotes eye health, and various antioxidants that can help reduce the risk of chronic diseases.

Broccoli

Broccoli is a nutrient-dense, low-calorie food that can aid in weight loss. It is rich in fibre, which aids digestion and promotes a feeling of fullness. Broccoli also contains vitamins C, K, and A, as well as calcium, potassium, iron, and various antioxidants. Additionally, broccoli has anti-inflammatory and antibacterial properties, which can contribute to overall health and reduce the risk of certain diseases.

Mushrooms

Mushrooms are low in calories and fat but high in fibre and various vitamins and minerals, making them a weight-loss-friendly food. They are also a good source of antioxidants, which can help protect the body from oxidative stress and reduce inflammation. Some types of mushrooms have been found to have anti-obesity effects and can help regulate blood sugar levels.

Bell Peppers

Bell peppers are low in calories and rich in vitamin C and other antioxidants, making them a nutritious addition to your diet. They are also a good source of vitamin B6, vitamin K1, potassium, folate, and vitamin E. The antioxidants in bell peppers, particularly carotenoids, may help improve eye health and reduce the risk of certain chronic diseases.

Eat legumes: peas, lentils, beans

Legumes, including peas, lentils, and beans, are an essential part of a healthy vegan diet and can help with weight loss. They are inexpensive and nutritious sources of protein and fibre. Beans, peas, and lentils are linked to health benefits such as lower body fat, a reduced risk of diabetes, and improved heart health.

A study from Canada found that eating pulses daily can help with weight loss. The meta-analysis looked at 21 clinical trials involving 940 adult men and women, who lost an average of 0.75 pounds over six weeks by adding a single serving of pulses to their diet without reducing other foods.

Legumes are great sources of vegetarian protein and can be added to soups and stews. They are also low-calorie, which is ideal for weight loss.

• Start the day with a simple and delicious mixture of eggs and beans. For extra protein, stir in cooked lean ground turkey or diced chicken breast when you heat the beans. You can reduce the carbs by serving the eggs without a tortilla.
• Chicken and Black Bean Bell Pepper Nachos: These cheesy, satisfying nachos are served on delicious bell pepper strips. If you don't like bell peppers, serve the toppings on any roasted vegetable or over chopped lettuce instead.
• Tunisian Chickpea Stew: This Tunisian-inspired stew has a variety of spices and is rich in antioxidants. You can add different vegetables, such as kale, mushrooms, or green beans. You can also top your stew with yogurt and store-bought hot sauce or harissa paste.
• Black Bean Burger: Serve on a whole-grain bun with baby carrots or roasted vegetables, over a bed of greens, or even on a small bowl of hot oatmeal.
• Loaded Smashed Sweet Potatoes with Lentils: This recipe has fibre, antioxidants, and tons of flavour. You can use either a strong or mild cheese.

Choose healthy fats: avocado, nuts, seeds

Avocados, nuts, and seeds are great sources of healthy fats, which are an important part of a balanced vegan diet. Avocados are well-known for their health benefits, and they are packed with vitamins and antioxidants that are good for your skin, blood, tissue, and organs. The avocado seed, in particular, holds 70% of the avocado's antioxidants, including polyphenols, which are also associated with green tea. Avocado seeds also have more soluble fiber than most other fiber sources.

Nuts and seeds are also excellent sources of plant-based protein, which is essential for weight management as it increases your metabolism and helps decrease your appetite. Examples of nuts and seeds that you can include in your diet are beans, whole grains, almonds, walnuts, and pumpkin seeds.

However, it is important to note that while these foods are nutritious and healthy, they are also high in calories and can slow your weight loss progress if consumed in excess. Therefore, it is recommended to consume them in moderation as part of a balanced vegan diet.

Rely less on oils: olive, coconut

Oils are fats, and some fats are healthier than others, especially when you're trying to lose weight. While olive oil and coconut oil have their benefits, they are high in calories and will slow your weight loss progress.

Olive oil is considered one of the healthiest oils, packed with vitamin E and antioxidants. It contains around 73% monounsaturated fat, which is associated with lowering low-density lipoproteins (LDLs, the "bad" cholesterol) and raising the levels of high-density lipoproteins (HDLs, the "good" cholesterol) in your bloodstream. This balance between LDLs and HDLs can help decrease your risk of heart disease. However, it is still high in calories and should be consumed in moderation when trying to lose weight.

Coconut oil is primarily made of saturated fat, which is associated with weight gain. The National Institutes of Health (NIH) recommends focusing your fat intake on monounsaturated and polyunsaturated fats, which are believed to be healthier. While using coconut oil in moderation is unlikely to cause weight gain, it is also unlikely to help you lose weight, according to the Mayo Clinic.

Instead of relying on oils, try steaming vegetables or using vegetable stock when cooking.

Use spices and herbs: cayenne, cinnamon, turmeric, oregano, rosemary, cumin

Spices and herbs are a great way to add flavour to your food without adding calories, and some even have health benefits.

Cayenne pepper is a spice that can help boost your metabolism and burn fat. Capsaicin, a component of cayenne pepper, has been linked to reduced fat accumulation and increased satiety, or a feeling of fullness.

Cinnamon is another spice that can aid in weight loss. It has been shown to increase metabolism, regulate blood sugar levels, and reduce insulin resistance, which are both contributors to weight gain. Cinnamon can also help reduce appetite, making it easier to control food intake and maintain a healthy weight.

Turmeric is a spice that has been used for centuries in India as a natural remedy. It is a powerful antioxidant that helps boost metabolism and burn fat. Studies have shown that adding turmeric to your diet can reduce belly fat by up to 20%.

Oregano and rosemary are two herbs that can be used abundantly when cooking. They add flavour without adding calories and can help reduce inflammation in the body.

Cumin is another spice that has been shown to be effective in weight loss. A 2015 clinical trial compared the effects of cumin supplementation with those of a weight loss medication and found that the benefits on weight, BMI, and insulin metabolism were comparable.

When trying to lose weight, it is important to remember that simply adding spices and herbs to your diet is not enough. A well-planned, balanced, and healthy diet, along with regular physical activity, is crucial for achieving and maintaining weight loss.

Frequently asked questions