Vegan foods have somewhat gained traction in the health community for their far-reaching benefits for the health of the body. Apart from keeping the body healthy, veganism has been shown to many benefits for the environment as well. Typically, a nutritionally sound vegan diet includes vegetables, green leafy vegetables, nuts, seeds, legumes, and whole grains. Additionally, it is also relatively lower in cholesterol and saturated fats and prevents a number of chronic conditions such as cholesterol and blood pressure. This is one of the major reasons why a vegan diet is one of the most effective and healthiest ways to lose weight without compromising your nutritional intake. For instance, a vegan diet contains a decent amount of protein, healthy fats, and fibre. However, you need to plan and prepare accordingly to ensure that your meals contain all the essential nutrients that your body needs.
Foods to Eat While on a Vegan Diet
Kidney, beans, garbanzo beans, black beans, pinto beans, soybeans and navy beans are extremely low in fat. Consuming these kinds of beans on a regular basis will help you manage and maintain your weight. This is largely due to the low-fat content that is present in beans. Although beans are extremely low in calories, they are loaded with proteins and fibres that play a crucial role in keeping the body healthy. In fact, it has been shown that a cup of black beans can provide up to 15 grams of proteins, while half a cup of kidney beans provide an estimated 2 grams of resistant starch. The proteins and fibres in beans leave you feeling sated and fuller for longer periods of times as well. So if you’d like to lose some weight and stop frequent snacking, including more beans in your diet might be your best bet.
Touted to be a superfood, avocados are loaded with nutrients and healthy fats that contain numerous health benefits. Consuming a serving of avocadoes a day is believed to melt away belly fat. This is due to the monounsaturated fats that are present in avocadoes. These fats plump up the cell membranes and lead to cells burning fat. At the same time, they boost the metabolic rate by protecting cells from free radical damage. Additionally, the unsaturated fats in avocado increase the levels of leptin in the body. Leptin is responsible for signalling to the brain that you are full. Moreover, avocados are a good source of oleic acid which curbs hunger. There’s also a decent amount of potassium in avocados; potassium functions as an electrolyte and helps to regulate fluid and prevent constipation. Pairing avocado with spicy food will help to sooth the digestive system as well.
The low-calorie broccoli is loaded with fibre that will fill you up quickly and leave you sated for longer. This is largely due to the high fibre and water content that is present in the vegetables. Broccolis essentially add volume to meals without compromising calories. Moreover, the cruciferous vegetable is noted for its anti-cancerous properties as well. The antioxidants that are found in broccoli go a long way in combating ageing and cell degeneration by fighting free radicals. The antioxidants in broccoli prevent oxidative stress, which occurs when there is an accumulation of free radicals in the body. Oxidative stress has been linked to causing a number of chronic conditions and premature ageing, which typically leads to age-related skin issues such as wrinkles, fine lines, age spots and saggy skin.
It’s no surprise that brown rice is a healthier alternative to white rice. In fact, just half a cup of brown rice is filled with 2 grams of resistant starch, which is a carbohydrate that helps to burn fat. Brown rice is also an extremely low-density food that is both heavy and filling, but extremely low in calories. This makes brown rice one of the best foods to consume if you are looking to lose weight without starving yourself. If you are looking to lose some belly fat, the vitamins and muscle-strengthening proteins in brown rice can help you attain your weight loss goals. Additionally, brown rice contains a rich supply of vitamin B that helps to burn calories, which comes in handy when you are looking to reduce your overall calorie intake.
Apart from being low in calories, along with a lack of sugar and fat, red wine contains a substance known as piceatannol. This substance is responsible for stalling the generation of young fat cells and impeding their growth so that they may never reach maturity. At the same time, piceatannol blocks insulin’s ability to activate the genes that lead to fat cell formation. Red wine has also been shown to burn calories through a process known as thermogenesis. The process raises the body temperature, which leads to the body burning more calories to obtain heat. What’s more, red wine contains resveratrol, an antioxidant that can be found in the skin of grapes. This antioxidant stops blood clotting and reduces cholesterol levels. Studies have found that women who consume moderate amounts of red wine have a lower chance of gaining weight when they reach middle age.