Asbabsehat diet vegan is known to have many benefits , and many people decide to follow this diet for ethical reasons to respect animal rights and the environment. How to do this diet program properly?
Vegan is the type of vegetarian who is the most strict about the rules of his diet, which does not allow to eat food from animal products at all, even honey.
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You need to know, the vegetarian diet consists of various types . There are types of vegetarians who still allow the consumption of animal products such as milk and eggs, there are also types of vegetarians whose activists still eat fish or other marine animals.
For this type of vegetarian diet , everything that enters the body must be foods that come from plants such as vegetables, fruits, or seeds.
If the body needs important nutrients such as fat, you still have to work around it by consuming plants that also contain these nutrients.
What are the benefits of a vegan diet?
This diet is high in fiber, vitamin C, folic acid (vitamin B9), and the mineral magnesium. By running it, you can get the below benefits.
1. Help lower the risk of heart disease
Research shows that people on a vegan diet have lower LDL cholesterol, total cholesterol, and blood pressure than people on a vegetarian diet.
Cholesterol and pressure are well-known as the main risk of heart disease . Therefore, consumption of vegetables and fruits that are high in antioxidants, folic acid, and phytochemicals will keep you from these risks.
2. Can lose weight
This one benefit has been proven in research published in the journal Nutrition and Diabetes . The study asked participants who are overweight to do certain eating patterns.
The result, after approximately 16 weeks, participants who undergo a vegan diet successfully lose weight . They experienced fat loss in the abdominal area in greater amounts than participants who still ate animal products.
3. Lowers the risk of cancer
Vegetables and fruits contain many nutrients that can protect the body from cancer. One of the nutritional content in vegetables and fruit complex phytochemical which is known to be useful for preventing cancer.
Phytochemicals act as antioxidants and are able to perform antiproliferative activity. These phytochemicals can inhibit some cells involved in the formation of cancer.
Vegan diet tips for beginners
Unlike what people imagine in general, the vegan diet can actually be lived without having to feel miserable because you can’t eat animal food products. Then what are the vegan diet tips for people who are just starting to live it?
1. Don’t procrastinate
According to dr. Michael Klapper, a doctor and plant-based dietitian, don’t delay in starting a vegan diet.
Some people are still doubtful and not confident, so they just continue to talk about starting this diet. In fact, the more procrastinating will not make you more determined to start.
Therefore, you better practice this diet directly by challenging yourself gradually. For example, start with just one day, then three days, one week, up to one month.
Over time, your body will adjust to this dietary change and you can become a full vegan.
2. Create a plan meal
Once you’ve made up your mind to stick to a vegan diet, the next step that’s no less important is to make a meal plan .
It aims to prevent you from consuming non-vegan foods unknowingly or consciously.
You can set the meal menu starting from breakfast, snacks, dinner, to desserts for vegans . Try not to eat foods that are not on the menu you have designed.
You do have to be disciplined, but later you will find it easier to live this diet.
3. Start with simple food
You may often see tantalizing vegan recipes on the internet. However, this can backfire, especially if you are not good at cooking. You will be overwhelmed by the hassle of cooking and hunting for certain vegan ingredients.
In fact, vegan is not that difficult. Start a vegan diet with foods that are simple, easy to prepare, and easy to get. For example, breakfast with peanut butter bread and soy milk. For a vegetarian snack, prepare fresh fruit or juice.
You can have lunch with hodgepodge without eggs. If you want to snack again, you can try nuts or tofu stuffed with vegetables. As for dinner, you can eat stir-fried vegetables and mushrooms with brown rice.
Don’t forget to make sure your diet is not only delicious, but also rich in carbohydrates, protein, and fiber to support your activities.
4. Add a portion if you’re still hungry
As you begin to transition to a vegan diet, you may become hungry quickly. This is normal because even though plant foods are rich in various nutrients, they are still lower in calories than animal food products.
The solution, you can increase the portion of each meal or divide the time to eat more often. For example, if you usually eat three times a day, change to eating five times a day.
For this, you do not need to worry because plant foods are generally low in fat and calories.