Vegan Foods For Weight Loss That You Can Add To Your Meals 

Veganism is a concept that deals with abstaining from the consumption of animal-based products such as milk, eggs, and meat. Vegans follow a strict vegetarian diet minus dairy products. Vegans are only allowed to consume vegetables, fruits, grains, legumes, nuts, and seeds.

That's why it makes it easy for people who want to lose weight because you stay away from inflammation-boosting animal products and fill your plate with plant-based whole foods that are low in oil, minimally cooked, and full of fiber. And guess what? It works.

Here are 6 superfoods that can be incorporated into your daily vegan food plan;

1: Berries

Kick-starting the list of vegan superfoods are berries! Berries happen to be one of the most recommended foods in the vegan diet. Berries can offer the body several benefits that are highlighted as shown below:

Fat cell development

Berries help in inhibiting fat cell development. Fat cells need to be controlled in order to prevent fat deposits from accumulating in the body. As per studies conducted on mice, those that chewed on polyphenols- a nutrient present in berries- saw a 73% decrease in their lipids. This goes to show that berries can truly help in curbing fat deposits in the body

Metabolic syndrome

Berries are said to help in the fight against metabolic syndrome. This syndrome can induce reduced metabolism, inflammation, glucose intolerance, insulin resistance, etc. Those who are unable to exercise long hours will see a marked improvement in their stamina after consuming berries.

Here are some berries to add to your vegan meals:

• Acai berry

• Blueberries

• Goji berries

2: Oatmeal

Oatmeal is quite a popular ingredient in a  diet and makes for an important component of daily meals. It need not always be consumed for breakfast and can be eaten as a pre/post-workout snack. Here are some of the reasons that make oatmeal ideal for weightloss.

B Vitamins

One important vitamin that is essential for the upkeep of muscle health and metabolism is B vitamins. B vitamins include vitamin B6, B7, B3, and B5, all of which are required to improve muscle function. A single cup of oats is capable of providing your body with the requisite amount of B vitamins and increasing muscle recovery. You will also feel energetic for several hours without having to snack in between.

Proteins

It's a no-brainer if we underestimate protein when burning fat. Proteins help in building leaner muscles that are not easily burned away during the performance. People might wonder how vegans can meet this protein requirement without the addition of meats and eggs to their diet. The answer lies in oatmeal, as they can easily replace these ingredients and increase body proteins by a large margin.

Beta-glucans

No vegan food plan will be complete without the addition of foods that are rich in beta-glucans. These help in draining cholesterol from the bloodstream and provide the body with ample soluble fibers. You will have the chance to develop a leaner waistline through the consumption of oatmeal on a regular basis.

As a vegan, you can prepare oats using water or substitute milk with almond or soymilk.

3: Nuts (Walnuts and Almonds)

Walnuts are nutritional powerhouses designed to keep your body strong and healthy. Just a handful of walnuts are enough to increase your overall health.

Walnuts

-Omega 3 fatty acids

Walnuts consist of omega 3 fatty acids that are required to maintain heart health. It reduces inflammation and helps with the conversion of fat to energy. In fact, walnuts are regarded as the number 1 vegan substitute for fish oils, as they can contain just as many fatty acids. Omega 3 acids are also said to enhance exercise performance. You will be able to exercise for longer hours.

Almonds

-Fiber

The fiber content in almonds is extremely high, making it ideal for losing weight. Fibers don't digest by the body and trick it into working hard to digest it. This causes the body to increase metabolism and helps improve digestion. as it lowers your blood pressure and improves your body's response to insulin.

-Magnesium

Magnesium is an important component of the body. It helps in enhancing the release of testosterone and controlling cortisol 

Both walnuts and almonds can be added to smoothies or toasted and sprinkled over salads.

4: Sweet potato

The next vegan superfood 

to add to your diet is sweet potatoes.

Here is why you

should make it 

a big part

of your 

daily diet

Vitamin A

Sweet potatoes are loaded with vitamin A and in fact, can meet 100%

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of your daily requirement. Vitamin A is an essential antioxidant that is needed to boost your immune system. It checks infections and keeps you healthy from the inside out.

Glycemic index

High glycemic foods are those that spike up blood sugar levels in your body. Although this might seem ideal, it is important to avoid such foods as much as possible as it can lead to the development of diabetes type 2. Sweet potatoes happen to curb the release of sugars and control insulin levels in the bloodstream.

Complex carbs

Sweet potatoes consist of a set of complex carbs that are not easily digested by the body. This makes it an ideal food to consume post-workout, as the body will continue to burn fat. It also helps in adding back some of the lost energy, so that you have enough left to carry out the remaining chores.

5: Seeds (Chia and sesame seeds)

Since these seeds absorb far more water than their capacity, they can be consumed to feel fuller for longer. Just a handful will do the job and you do not have to worry about feeling peckish in between meals.

Chia seeds

Joint aches Rich in omega 3 fatty acids, Chia seeds help in creating a lubricating barrier between joints. This helps in 

reducing inflammation and facilitates movement. These oils also help in controlling interactivity and hypertension.

Sesame seeds

Iron is required by the body to produce hemoglobin that transports oxygen to the different muscle tissues. 30 grams of sesame seeds can provide you with 5 grams of iron, which happens to be 60% of the daily requirement for men.

& Calcium

Sesame seeds are a storehouse of calcium. Calcium is important for the human body as it can easily deplete during workouts. 30 grams of sesame seeds can provide the body with 350 grams of calcium. This makes for nearly 40% of the daily requirement

6: Leafy greens

Kale

Kale is rich in many essential nutrients including iron, Vitamins A, C, and K. It also contains the highest amount of lutein, which is a potent antioxidant.  Kale assists in enhancing cell repair and ensures that your body has the chance to fully recover after each session of burning fat.

Spinach

Spinach is low in calorie content. Spinach can be quite filling without the addition of unwanted calories. Just a quick blitz in the blender and you are left with a healthy juice sure to increase your nutrition through several folds.

Bones 

It is crucial, especially for women, to pay keen attention to their bone health. Excessive pressure on bones can weaken them and lead to bone deficiencies. One good way of dealing with this is through the incorporation of spinach into your meals plan. Spinach contains vitamin K in abundance, which is required to maintain strong bones. It also contains calcium that can further improve bone health.

Fiber again

Fiber is required to digest food and maintain a clean stomach. Spinach can provide you with a good dose of fiber. Just a cup of spinach juice will leave you with 3 to 4 grams of fiber.

Apart from kale and spinach, you can also consume arugula, chard, collard greens, curly endive, and tatsoi.

A vegan diet is one of the best diets to change the way you consume foods & how it affects your body & your mood; I hope you develop the body of your dream and excel in your sport. Good luck!