2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
The vegan diet allows free consumption of plant products, excluding meat and dairy foods from the menu.
This diet helps to lose weight and protects the body from chronic diseases. It is believed that the vegan diet maintains optimal body weight and reduces the risk of developing diabetes, malignant and cardiovascular diseases.
The difference between vegetarians and vegans is that the latter exclude from their menu all animal products, including dairy and eggs. The vegan's menu includes fruits, vegetables, leafy vegetables, whole grains, nuts, seeds and legumes.
Useful foods for vegans that are desirable to include in the daily menu are soy milk, a variety of plant foods are recommended - especially cereals, which are enriched with vitamin B12 and vitamin D and calcium. Brewer's yeast should also be present, as well as roasted nuts (almonds, walnuts and others).
It is desirable to eat foods enriched with iodine, because there are studies that indicate that this diet reduces the intake of the necessary chemical for the health of the body.
And because of the lack of animal protein, they must be obtained from other products. Excellent are legumes such as beans, lentils, peas, soybeans, nuts and others.
For calcium needs you can rely on cauliflower, broccoli, carrots, papaya, sunflower, sesame and many others. Optimal intake of iron-containing foods is also important. It is found in peas, spinach, lettuce, nuts.
Being a vegan or, more precisely, becoming a follower of this diet is not an easy task. In all cases, however, a great figure and a healthy body can be achieved. Studies show that vegans have a lower body mass index than non-dieters. Vegans, eating more fruits and vegetables, feel fuller for longer, which favors weight loss.
Adherents of the vegan diet however, they need to be very careful with their diet and get enough calcium, vitamin B12 and zinc, as well as omega-3 fatty acids, which are important for the brain, eyes and heart.
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