Vegan Weight Loss Plan

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Vegan Weight Loss?

John McDougall, a famous American author of many medical bestseller about the effectiveness of food choice in the treatment of various diseases, recommende a diet plans built on cereals, pulses, vegetables and fruits.
The food plan low in fat studied by McDougall consists mainly of complex carbohydrates, and excludes meat, fish, dairy products, eggs and added fats.

The meals consist of foods made from whole grains (like rice, barley, millet, barley, cous cous, integral bulghur), and / or legumes (beans, peas, chickpeas, lentils) and / or starchy vegetables (potatoes), accompanied with other vegetables.

The vegetables can be eaten at will, legumes and cereals in reasonable quantities so as not to remain with the sensation of hunger.
There is no added fat.

The McDougall Program for Maximum Weigth Loss consists of 5-10% fat, 0% saturated fat, 6-15% protein, and 75 -87% carbohydrates.
Vegan Weight loss occurs because of the balanced choice of food all very low in fat and rich in fiber, which helps to keep down the amount of calories consumed at the same time have a feeling of satiety and energy.

In many cases, adopting a vegan diet of this kind led, in addition to weight loss, significant improvements in certain diseases. In summary, the guidelines for weight control require to:

1. Eliminate all foods of animal origin (white and red meat, fish, dairy, eggs)

2. Eliminate refined flour products like bread and pasta. Only bread and pasta can be consumed in small quantities (but not in the meal plan explained in The McDougall Program for Maximum Weight Loss) because the products of flour are composed of fragments of cereals, which are absorbed more easily and slow weight loss .

3. Do not use nuts, oil seeds, avocados and soy products like tofu. It is quite fatty foods (avocados, olives, and oil seeds contain up to 70% fat, while soybeans and tofu content up to 50%).

4

. Discard dried fruit and fruit juices.

5. Targeting two main meals around a pot full of starches (corn and / or legume) with vegetables at will-(an ingredient or part, in salads)

6. Do not consume more than 2 / 3 fruit a day

7. Avoid sweets and even foods sweetened with artificial preparations, which maintain the desire for sweet tastes

8. Avoid alcohol, coffee and tea

9. Exercise.

John McDougall is obviously not the only one supporting the benefits of food without animal products. Doctors also Mark and Virginia Messina, author of The Vegetarian Way - Total Health For You and Your Family, argued that the first step to weight control is adopting a vegan diet low in fats, increasing the intake of complex carbohydrates.

The animal foods tend to contain higher percentages of fat than plant foods, which are the only ones that contain complex carbohydrates. The ideal foods are therefore:

Grains

Legumes

Vegetables (all)

Fruit (limited to 2 / 3 portions and not fruit juices)

Some plant foods instead of fat should be included:

Soy ice cream

Soy milk

Tahini (sesame sauce)

- Oil, margarine

Avocado, walnuts, hazelnuts, olives,

Fried vegetables

A vegan weight loss diet taken as fixed over the years, usually include products like seitan (wheat gluten), tofu and other soy products, however important from nutritional point of view. It must also rely on some appropriate additions, such as a reliable source of vitamin B12, Omega-3 Fatty Acids and in the case of a limited exposure to sunlight, a supplement of vitamin D.

Like any other diet, a vegan weight loss diet should always be agreed with a nutritionist.

Some tips for cooking.

Surely the best way to consume plant foods is always in its natural state. There are some cooking methods preferable to others steamed, baked and water.

For steaming

: Put enough water in the bottom of a pot , vegetables in basket, cover and cook over low heat until they are tender.

To bake in foil:

Prepare the food on a sheet of baking paper, without seasoning. Close the foil around the food, sealing in the steam that comes out during cooking. Cook in oven at 180 degrees for as long as necessary.

To cook in water:

Always use just enough water to cover food, without adding more. Turn off the heat as soon as food is cooked, to avoid losing too many minerals and vitamins. If possible, always use the cooking water to thin the pureed vegetables or make soups.

Cooking times depend, first, by type of food you must cook, how you want to cook and personal taste. In principle, the average time for cooking the most common cereals ranges between twenty and thirty minutes. Half an hour to an hour for vegetables already soaked, from 15 to 25 minutes for vegetables, 15 minutes for the fruit, while the algae need about 40 minutes.

For the vinaigrette: a simple sauce of mustard, possibly garlic, and lemon juice. Use any fat-free sauce.

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