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Weight loss vegan diet |Lose weight in 7 days

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Losing weight is not at all easy as it seems to be. As we all know that good things take time, Similarly losing weight is one of them and it takes time as well. All the vegan people out there have a lot of questions running in their mind if there are possible ways for weight loss on a vegan diet.

If you are the one who wants to lose weight, the most common concern being a vegan might be that you may lack protein in your diet. Protein is an important factor that promotes weight loss. So, you cannot miss it from your diet.

Weight loss vegan diet

Here are some of the most amazing vegetarian foods that can give the most amazing results in losing weight naturally.

Vegan food for weight loss

Vegan foods certainly help in losing weight. As per the study of vegan and non-vegan people, it is found that 70% of vegan people are healthy as compared to non-vegan people. Vegans are rather healthy than the non-vegetarian ones.

Advantages of being a vegan

  1. Reduced risk of serious illness such as Cancer, Stroke, Diabetes and other deadly diseases.
  2. Maintained blood sugar levels in the body.
  3. Promotes weight loss.
  4. Best source of plant nutrients and proteins.
  5. Demolish the killing of sincere animals.
  6. Aid a healthy and sustainable environment.
  7. Unlimited choices of foods.

Disadvantages of being a vegan

  1. May not get enough protein from just one source of food.
  2. It lacks in vitamin b-12

There are more pros rather than cons in order to follow a vegan diet. Being a vegetarian is always healthy.

Weight loss vegan Diet ( Vegetarian foods to lose weight)

1. Paneer for weight loss

It is one of the foods made with milk. It is most popularly found in Asian countries or the Indian subcontinent. If you want to lose weight and looking for a high protein diet and full-on nutrients then paneer is the best you can ever have. Further, since it is high in calcium it is important for the growth of bones and teeth.

weight loss vegan diet
Paneer for weight loss

Nutrients in paneer

Every 100 grams of paneer consists of

ParticularsQuantity
Calorie250
Protein20 g
Sugar3 g
Fats28 g
Cholesterol80 mg
Sodium910 mg
Potassium155 mg

2. Soybeans for weight loss

It is often is known as soya beans are high in protein plant-based protein and is a great source to lose weight being a vegan. There is a lot of myth about soybean that it is bad for men’s health because of isoflavones which increases estrogen and decreases testosterone. But this is not the case with soybeans. If it is taken in a balanced amount there is nothing wrong with it. After all, Everything in excess is harmful.

weight loss vegan diet
soybean and milk

Nutrients in Soybeans

Every 100 grams of soybeans consists of

ParticularsQuantity
Calorie170
Protein16 g
Sugar3 g
Fats9 g
Fiber6 g
Carbs9.9 g

Foods made from soybean

  1. Tofu
  2. Whole Soya Beans
  3. Soya Nuts
  4. Soya Milk
  5. Edamame
  6. Tempeh

3. Oatmeal for weight loss

Oats popularly known as oatmeal is a fine find for promoting weight loss of an individual. It is often used for weight loss because after eating this you will feel full in your stomach for a longer period of time. Furthermore, it is very low in calories and fats as well. Since it improves the digestion and boosts metabolism it has turned out to be the best among different choices for the vegan weight loss category.

weight loss vegan diet
oatmeal for weight loss

Nutrients in Oatmeal

Every 100 grams of oatmeal consists of

ParticularsQuantity
Calorie68
Protein2.4 g
Sodium49 mg
Potassium61 g
Fiber1.7 g
Carbs12 g

4. Lemon for weight loss

Lemon mixed with water is very refreshing yet tasty. Lemon can be either served with hot water or cold water. In order to aid vegan weight loss lemon mixed in hot water with honey helps to gain better results. Talking about the advantages of lemon water it certainly boosts your metabolism and helps to cur the bad fat which is piled in your body since ling time. Similarly, It removes all the toxins from the body working as an amazing internal body cleanser.

Similarly, It is high in Vitamin C. Above all it makes your liver strong and improves digestion. Because of the nutrients present in it, It takes a better position to help is vegan weight loss.

weight loss vegan diet
Green and Fresh Lemons

Nutrients in lemon

One whole lemon contains,

ParticularsQuantity
Calorie17
Protein0.64 g
Carbs5.51 g
Fats0.17 g
Iron0.5 mg
Sodium2 g
Potassium116 mg
Zinc0.05 mg
Vitamin A1 g

5. Beans

Beans are high in protein and fiber which serve as a weight-loss vegan diet.

  1. Chickpeas
  2. Lentils
  3. Peas
  4. Kidney beans
  5. Black Beans
weight loss vegan diet
beans for weight loss

Nutrition comparison of beans and legumes

NutrientsChickpeasLentilPeasKidney BeanBlack Bean
Calorie265235130205207
Protein15168.41314
Fiber1215.8913.814.8
Vitamin B970% of RDI85% of RDI24% of RDI23% of RDI62% of RDI
Iron25% of RDI20% of RDI20% of RDI17% of RDI19% of RDI

6. Asparagus

Asparagus in that green vegetable which has a very low-fat content. Not only that, It is less in calorie count as well. Similarly, It is rich in different soluble and insoluble fiber which aid in weight loss vegan diet.

weight loss vegan diet
asparagus for weight loss

Nutrients in Asparagus

ParticularsQuantity
Calorie22
Fat0.1 g
Sodium2 mg
Potassium202 mg
Protein2.2 g
Fiber2.1 g
Sugar1.9 g

7. Blueberries

Blueberries are just small, tasty and juicy berries. Yet high in nutrients. Above all, This small fruit has a lot of hard work to do for weight loss vegan diet. It contains adiponectin which increases the metabolism of fats in body and leptin which control the appetite. Therefore, Grab some of these blue colored berries and help yourself in weight loss on a vegan diet.

weight loss vegan diet
Blueberries

Nutrients in Blueberries

ParticularsQuantity
Calorie57
Fat0.3 g
Sodium1 mg
Potassium77 mg
Carbs14 g
Protein 0.7 g

8. Apples as weight loss vegan diet

Who doesn’t love these red beautiful fruits? There is a great saying that “Apples a day, keep doctors away”. The polyphenols present in apple help to melt all types of unhealthy fats and in any type of body structure. If you feel hungry at any point in time and you are into weight loss thing then you can get better fruit than these. Instead of having those foods that are high in calories and unhealthy at the same time. This red chap will do the right thing for you.

weight loss vegan diet
apples for weight loss

Nutrients in Apples

ParticularsQuantity
Calorie52
Fats0.2 g
Sodium0.5 mg
Potassium105 mg
Carbs12 g
Protein0.5 g

9. Quinoa

It is basically a grain but known as a vegetable in the market and among the veggies lover. Similarly, It is among the well-known source of protein. However, it is filled with dietary fibers and vitamins. Consequently, It is a gluten-free diet as well. Above all, This will surely help get amazing results.

weight loss vegan diet
Quinoa

Nutrients in Quinoa

Each 180 grams of quinoa contains ( Equals to 1 cup)

ParticularsQuantity
Calories215
Protein8 g
Fiber5 g
Fats3.40 g
Magnesium30% of RDA
Manganese30% of RDA
Folate19% of RDA
Carohydrate39 g

10. Mushrooms

Mushroom is one of the famous yet tasty vegetables found in most of our kitchen. Similarly, It can be in vegan salad, soups or vegetables itself it can be used with every part of the food. This has a very low content of calories, fats and cholesterol levels.

Weight loss vegan diet
Mushroom

Nutrients in Mushroom

Amount per 100 grams

ParticularsQuantity
Calorie22
Protein3.1 g
Fats0.3 g
Sodium5 mg
Potassium318 mg
Carbohydrate3.3 g

There are many other foods other than above mentioned which can help you to get beneficial results which are given below:

  1. Nuts
  2. Hemp Seeds
  3. Hummus
  4. Cauliflower
  5. Herbs
  6. Chillies
  7. Greens and Spinach
  8. Foods that lack starch

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