As
I noted in the last posting if you are serious, REALLY serious about losing
weight then you MUST try the vegan diet or way of eating. After a week you will see results and the
weight will continue to fall away if you continue to follow the vegan eating
plan.
At
first it will be difficult but what diet plan have you tried that isn’t a
challenge?? Once you begin to experience weight loss and increased energy you
will be motivated to continue this way of eating. I challenge you to give this a try only if
you are SERIOUS about weight loss and obtaining a healthy body.
The
following information will provide additional content related to eating a vegan
diet. This can be considered a diet
however to me and my husband it is or has become a way of eating for life. We have both experienced dramatic results
with weight loss, increased health, and energy after beginning a vegan eating
plan.
Nutrition
as a vegan:
It isn’t difficult to have complete
nutrition on the vegan diet. Variety is
the key to nutrition when eating vegan.
The vegan diet includes fruits, vegetables, plenty of leafy greens,
whole grain products, nuts, seeds, and legumes.
All of these are included in your eating throughout the day in unlimited
quantities.
Protein
is often a concern but shouldn’t be:
If you are eating a variety of vegan
food throughout the day it is easy to meet the recommendations for
protein. You will not need to worry
about protein for most of the vegan foods contain protein. “Almost all foods except for alcohol, sugar,
and fats provide some protein. Vegan sources include: lentils, chickpeas, tofu,
peas, peanut butter, almond milk, almonds, spinach, rice, whole wheat bread,
potatoes, broccoli, kale...”(1).
For example, if part of a day's menu
included the following foods, you would meet the Recommended Dietary Allowance
(RDA) for protein for an adult male.(1)
- 1 cup oatmeal, 1 cup almond milk
- 2 slices whole wheat bread, 1 bagel
- 2 Tablespoons peanut butter
- 1 cup vegetarian baked beans
- 5 ounces tofu, 2 Tablespoons of almonds
- 1 cup broccoli, and 1 cup brown rice.
Foods we eat as Vegans:
Oatmeal(whole-no instant),
stir-fried vegetables, cereal(whole grains), toast(Ezekiel- NO-white products
only whole grain breads), almond milk, peanut butter on whole grain bread,
fruit desserts, homemade granola, cabbage and lentil soups, brown rice, quinoa,
salad bar items like lettuce mixture,
spinach, broccoli, cauliflower, carrots, chickpeas, asparagus, tomatoes,
cucumber, squash, clover sprouts and three bean salad, dark red kidney beans,
black beans, olives, avocado, red onions, green/sweet peppers, garlic, dates,
apples, macaroni(pasta salad/stuffed shells/lasagna all stuffed with vegan
cheeses(try Tofutti vegan ricotta and sour cream), fruit smoothies(homemade not
processed), popcorn, spaghetti, vegetarian baked beans, guacamole, chili with
tofu, tacos/burritos with tofu, stuffed cabbage with vegetables and quinoa,
flaxseed, blue chips(sprouted grain), spelt flour, coconut oil, olive oil,
mushroom burgers (portabella). Fruit raw not canned,apples,bananas,oranges,grapes,plums,prunes,peaches,watermelon,pineapple.
French toast, eggless cookies-desserts, fruit and vegetable pies, banana
muffins, corn and potato chowder, hummus
dip.
I am sure I am missing some foods
but this is a good list to give you an idea of what you can eat.
Eating
Out:
You may think eating out as a vegan
is difficult however it is all in the choices.
Most places have something on the menu that does not contain meat or
dairy. Salad bars provide a variety of
fresh fruits and vegetables. You need to
make wise choices when eating out. If
you are not sure of what a food consists of ask. You don’t always have to eat a salad or you
can eat other foods in combination with a salad. Chinese is a good choice for eating out you
can usually find a vegetable dish or tofu on the menu. One of my favorites is tofu Cantonese. Subway now has a vegetable sub that is very
good. My husband and I enjoy eating at a
local organic restaurant called “Tomato Head”. They have many vegan choices and dishes
including tofu. Some other choices are
eggplant dishes without the cheese, bean tacos without the lard and cheese
(available from Taco Bell and other Mexican restaurants).
Replacers for Dairy/eggs:
I found the following while
researching vegan diets. This is very
helpful information when baking or creating vegan recipes.
As a binder, substitute for each
egg:
- 1/4 cup (2 ounces) soft tofu blended with the liquid ingredients of the recipe, or
- 1 small banana, mashed, or
- 1/4 cup applesauce, or
- 2 tablespoons cornstarch or arrowroot starch, or Ener-G Egg Replacer or another commercial mix found in health food stores.
The following substitutions can be
made for dairy products:
- Soy milk, rice milk, potato milk, nut milk, or water (in some recipes) may be used.
- Buttermilk can be replaced with soured soy or rice milk. For each Cup of buttermilk, use 1 cup soymilk plus 1 tablespoon of vinegar.
- Soy cheese available in health food stores. (Be aware that many soy cheeses contain casein, which is a dairy product.)
- Crumbled tofu can be substituted for cottage cheese or ricotta cheese in lasagna and similar dishes.
- Several brands of nondairy cream cheese are available in some supermarkets and kosher stores.(1).
Sample of a day in our Vegan diet:
Breakfast-
one 10 ounce glass protein smoothie (Six Star- Instant Protein Smoothie powder
found in Walmart). Combine one scoop of
powder with 5 ice cubes, 1 banana, 1 teaspoon ground flax seeds, 1 teaspoon
lemon juice, 1-8 ounce glass of almond milk. Mix well in blender and
enjoy. Note: you can include any fresh
fruit you desire. I have used berries
and apples also but like the creamy texture the banana provides. After about an hour or so I have one slice of
Ezekiel toast with peanut butter and a hot cup of green tea.
Snacks—any
fruit, nuts, seeds, granola, vegan cookies/cake/pie
Lunch—Small
salad with a combination of a variety of vegetables. Be sure to use balsamic vinaigrette
dressings. A slice of tofu marinated in
balsamic vinegar or hot sause with lettuce, tomato, onion, clover sprouts,
garlic hummus dip, on a whole wheat or whole grain tortilla or sandwich thin or
bagel thin. Sandwich thins and bagel thins are really neat for creating a
healthy sandwich with less bread. They
are great for mushroom burgers or vegetable burgers. Look for them in the bread isle with other
rolls and bagels. Soup is another great addition to this lunch. For added protein include some quinoa. Carrot, lentil, vegetable are all great
additions however be sure you are eating soups that do not contain cheeses or
cream based and are homemade not canned.
If you do eat canned soup check labels for low salt.
Dinner—Pasta
salad with a combination of chopped fresh vegetables. You should include any vegetables you enjoy
within your pasta salad. I use organic
pasta and always be sure to use balsamic vinaigrette dressings that are low in
calories and fat. Dressings contain a
lot of sugar, calories and fat therefore you must be sure to read the labels or
make your own dressings.
Drinks—unsweet
green tea, water, lemon water.
Dessert:
watermelon or berries
The
above is a sample of what you may choose to eat in a day however there are many
more combinations and menus you can create.
I will post more dishes in coming blogs and within the recipes section
that contain pictures of the completed dish.
Preparation
is vital on the vegan diet:
When
eating vegan one of the most difficult things people note is the need to
prepare foods ahead of time. Preparation
and having the foods on hand is the key to keeping your healthy vegan diet
moving forward. Once you become familiar
with the foods you will need to create vegan meals it will get easier. It will be worth the time and planning once
you begin to experience the weight loss and increased energy.
References:
“Veganism
In a Nutshell" is published by: The Vegetarian Resource Group,
Baltimore,MD.
WebMD.com
As a vegan I can say "BRAVO" to this Blog. I feel like finally some one is writing about this great way of living.Thanks
ReplyDeleteYou are welcome. Once you begin the vegan diet you will have increased energy and weight loss. These will keep you moving forward on the diet and not have a desire to return to the traditional American diet of high saturated fats. Thanks and keep checking in for more information.
ReplyDeleteJudyJ