When it comes to weight loss, every diet is more effective when used in conjunction with exercise. Here are some tips for an effective vegan weight loss plan.
A main component of weight loss is a solid diet plan. Understanding the food groups can help you maintain a healthy diet. The first group is whole grains which include bread, rice, pasta, cereals, oats, corn and other grains. You should eat 6 to 11 servings of this group of foods every day. The next category is legumes, nuts, soy and other protein which includes foods like peas, beans, lentils, nuts and nut butters, seeds, vegan meat substitutes, hummus, tahini, tofu and fortified soy milk or cheese. It’s recommended to consume 5 to 8 servings a day from this group. The third group is vegetables including raw and cooked vegetables, vegetable juice, lettuce and tomato juice. It’s best to consume 4 servings a day of this category. The fifth group is fruit which includes fresh, canned, frozen and dried fruits as well as fruit juice. A balanced diet should include 2 or more servings of fruit a day. The final category is fats and oils which include olive and canola oil, nuts and nut butters, green and black olives, avocados and flax seed. 2 servings from this category are recommended daily.
Eliminating all meats, fish, milk and egg products can assist in weight loss and have a healthy effect on your body. In fact, people who have diets free of these products tend to have lower rates of cancer and heart disease as well as a healthy body weight. However, be sure that you consume enough protein, iron and calcium in your diet as they are crucial to good health and maintaining a healthy body mass. It can be helpful to take a daily multivitamin and, if necessary, iron and calcium supplements.
After you have a solid diet in place, the next step in a vegan weight loss plan is to exercise. Experts recommend at least 30 minutes of moderate exercise a day which can include walking, jogging and any other cardiovascular activities. In addition to cardio, you should also do strength training to maximize weight loss and to trim and tone your body. A great form of strength training without having to go to the gym is practicing yoga or pilates. These are low-impact exercises that use your own body’s weight and strength for resistance. They also allow you to self regulate the intensity of the workouts.
Experts claim that a vegan weight loss plan consisting of 1,500 calories a day and including moderate regular exercise can result in the loss of 1 pound per week, which is a healthy weight loss rate. You’ll look good and feel great!