In 2019, the popular vegan diets grew because of its ability to make you lose weight, have clearer skin, acquire better energy, and have protection against heart diseases while lowering cancer risks. Contrary to popular belief, adopting a vegan diet can cause you to gain weight if you’re replacing the animal products with a large number of refined carbs, vegan junk food, fruit smoothies, and processed oils. A vegan diet can be healthy when correctly executed.
Here are 5 tips that can help you prevent weight gain while on a vegan diet:
1.Get rid of the artificial meat substitutes
The “like meat” foods lining the supermarket shelves may offer you the taste of meat, but they’re heavily processed and contain added sugars, fillers, binders, refined carbs, sodium, and GMO soy or isolated soy protein powder. You can try traditional soy products such as tempeh or tofu that offer enough protein and micronutrients without the high-calorie intake.
2.Discard vegan junk food
There are plenty of vegan junk foods in disguise at supermarkets and cafés that contain more refined sugar, carbs, fats, and extra calories than their conventional counterparts.
3.Observe your portions
When transitioning to a vegan diet to lose weight, monitor your intake of naturally high-fat, high-sugar plant foods, and keep the refined foods to a minimum. Some of the plant-based whole foods are still full of nutrients and high calories.
4.Sub your smoothies with veggies
Swap out some of your vegan smoothies from high-calorie fruits to vegetables. The trick is to consider whether you could sit down and eat the ingredients in their whole form before blending up your smoothie ingredients.
5.Be mindful of your oil intake
Oils have plenty of health benefits but also contain a high-calorie content. Swap ordinary vegetable oil with extra virgin olive oil, avocado, or flaxseed oil and use only 1-2 tsp at a time. You can also try lemon juice, apple cider vinegar, yogurt or tahini for dressings if you are reducing oil intake.