One prevalent issue regarding vegan diets is that they may not give your body all of the micronutrients it requires. Several people believe that a whole-food, plant-based diet effectively satisfies all of your daily nutritional needs. Some even recommend vegans to avoid taking any vitamins at all. Despite its good intentions, this sort of advice might do more damage than good. Here are some vegan supplements for weight loss you should consider.
Can You Gain Weight On A Vegan Diet?
Consuming green meals may seem to be a simple method to lose weight and get back into your tiny pants. Vegetables, legumes, fruits, whole grains, nuts, unsaturated oils, and seeds are the mainstays of a plant-based diet. The diet also includes tiny quantities of fish and other shellfish, poultry, dairy products (like cheese or eggs), and small portions of lean red meat on occasion. Plants are mainly water and are high in minerals, vitamins, and phytochemicals. However, don’t be deceived since vegan diets follow the same fundamental principles as other eating patterns. You will gain weight if you do not burn off more calories than you consume.
Plant-based meals that include animal products can absolutely help with weight loss when all food groups are balanced. But unfortunately, gaining weight on a plant-based diet is more common than you may think. However, you may have already adopted a vegan or vegetarian diet and are actually experiencing weight gain.
5 Reasons You’re Gaining Weight on a Plant-Based Diet
Why Am I Gaining Weight Despite Being Vegan?
There are various factors why you are gaining weight on a vegan diet, which include:
- Maybe you keep cooking and consuming oil.
Nutrient-dense meals should be preferred above calorie-dense meals when trying to lose weight. Nutritional-dense meals are high in nutrients but have a low-calorie count. And oil is nutrient-deficient and high in calories. However, a calorie-dense meal such as oil lacks minerals and fiber, so your body absorbs it rapidly and converts it to fat. And, despite having a lot of calories, oil doesn’t take up as much room in our stomach as nutrient-dense whole plant meals; thus, our systems have a more challenge signaling us when we’re full. This results in overeating and, in many cases, vegan weight gain.
- You may need to consume more leafy vegetables.
Contrary to oil, leafy greens such as kale or spinach are abundant in nutrients while low in calories. They also include a lot of fiber, which helps you digest your meal slowly and absorb its nutrients. Furthermore, they occupy stomach space while providing fewer calories. Hence, after a substantial leafy green salad, you’ll remain fuller for longer and less likely to overeat, which implies you won’t gain weight on a vegan diet high in leafy greens.
How Do Vegans Lose Weight Fast?
Vegans who follow a fully vegan diet can lose weight rapidly. This includes consuming whole, unprocessed foods, including vegetables, fruits, beans, whole grains, seeds, and nuts. Unlike conventional Western diets, these foods are rich in nutrients yet low in calories. This enables vegans to consume fewer calories and lose weight quickly.
Vegans can lose weight quickly if eating a whole food plant-based diet. This involves eating foods in their whole, unprocessed forms such as fruits, vegetables, whole grains, beans, nuts and seeds. These foods are high in nutrients but low in calories compared to standard Western diets.
The Secrets to Losing Weight on a Vegan Diet
Vegan Supplements For Weight Loss
Several vegetarians may struggle to consume enough nutrient-dense or enriched foods to fulfill their daily needs. In this situation, the following vegan supplements for weight loss may be beneficial:
- Vitamin B12
The most researched type of vitamin B12 is cyanocobalamin, and it seems to function effectively for most individuals.
- Iron
Iron should only be provided if a verified deficit exists. Iron is a nutrient required for the formation of new DNA and red blood cells and the transport of oxygen in the blood. It is also necessary for the metabolism of energy. Additionally, iron exists in two forms: heme and non-heme. Heme iron can only be obtained from animal products, while non-heme iron may be obtained from plants. However, too much iron from supplements may lead to health problems and hinder the intake of other minerals.
- Calcium
Calcium is best digested when taken in 500 mg or smaller quantities. If used along with iron or zinc supplements may limit their absorption.
- Zinc
Zinc may be taken in the form of zinc gluconate or zinc citrate; it is a mineral that is essential for metabolism, immunological function, and cell repair. However, calcium supplements should not be taken at the same time.
- Vitamin D
Choose D2 or vegan D3 supplements. Vitamin D is a fat-soluble vitamin that aids in the intake of phosphorus and calcium from the intestine. This substance also impacts a variety of other biological systems, such as immune system function, psychology, cognition, and muscular repair.
- Iodine
Consume a supplement or include 1/2 teaspoon of iodized salt in your regular diet. Iodine is essential for optimal thyroid function, which regulates your metabolism. Adults need 150 mg of iodine each day, while pregnant women should strive for 220 mcg per day.
- Magnesium
Magnesium also aids iodine intake. So if you’re planning to supplement iodine, it’s generally a good idea to also take some magnesium in the right ratio.
- Essential omega-3 fatty acids
Alpha-linolenic acid (ALA) is the sole necessary omega-3 fatty acid, which can only be obtained from food and supplements.
- Long-chain omega-3 fatty acids
Long-chain omega-3 fatty acids include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (DHA). They are regarded as necessary since your body can produce them from ALA.
- Vitamin K2
A supplementary dietary supply of K2 may be required to guarantee your body is working optimally to protect against chronic illness in the long term.
Comment below to share your thoughts and don’t miss our blog on the best vitamin D supplements for vegans.