Weight loss and staying thin is one of the goals of many people. See in this article if the vegan diet is an alternative to achieve this goal.
What is veganism and vegan diet?
Veganism is a lifestyle based not only on food, but on an ethical stance.
It excludes all forms of consumption from animal exploitation, such as hunting, fishing, use of animals in clothing and testing, as well as breeding for sale. Using animals at work, in entertainment, in commerce, among other situations that refer to exploitation, goes against vegan ideals.
The vegan diet excludes, therefore, meats, eggs, dairy products, honey, among other products that refer to animal exploitation.Thus, it is based on the conscious consumption of cereals, legumes, nuts, oilseeds, legumes, vegetables and fruits.
What is the relationship between vegan diet and dietary reeducation?
Food reeducation concerns the adoption of habits that include well-being, balance of body and mind and choice of better quality dishes.
Stopping eating meat does not necessarily mean eating a healthy menu. Therefore, a vegan diet will not be beneficial if you follow a more junk food concept based on processed foods and low in nutrients. French fries, for example, are a vegan food, but do not have all the nutrients necessary for the proper functioning of your body.
How is protein consumption in a vegan diet?
It is important that you know that a diet based solely on plant foods should only be carried out with the assistance of a health professional. The incorrect consumption of these products can lead to a deficiency of essential nutrients.
According to the RDA (Recommended Dietary Allowance), the minimum daily amount of protein we need is 0.8 grams per kilogram. They promote the production of enzymes and hormones, the functioning of cells and the maintenance of muscle mass.
Those who have a routine based on physical activity, according to the American Dietetic Association, need 1.5 grams of protein per kilo. This should be taken into account if you want to stick to a vegan diet.
Protein deficiency can cause tiredness, joint pain, loss of muscle mass, low immunity and weakening of hair and nails. It can trigger headache, nausea and dry skin. Therefore, a vegan diet must have a balanced presence of vegetables.
Check out some examples:
Legumes: lentils, beans, peas, chickpeas, peanuts and soy.
Oil seeds: walnuts, almonds, hazelnuts, chestnuts, flaxseed, chia, sunflower, pumpkin and sesame.
Cereals: wheat, brown rice, oats, quinoa, amaranth, rye and corn.
Vegetables: mushrooms, seaweed, spinach, kale, broccoli, watercress, alfalfa, soy and bean sprouts and sweet potatoes.
Fruits: dried fruits (such as apricots, raisins, plums and dates), guava, passion fruit, avocado and banana.
What are the fundamental precautions for those on a vegan diet?
A processed-free diet is important for everyone.
In the case of the vegan diet, this is even more significant, since low protein consumption can trigger nutritional deficiencies.
It is worth mentioning that, when adhering to exclusively vegan menus, it is important to have the monitoring of a doctor and / or nutritionist, in addition to performing all the requested tests and this will help you keep track of the levels of protein, vitamins and other nutrients needed for your body to function properly.
The priority must always be health and your well-being. Avoid fad diets, with miraculous promises and dissemination of inconclusive research and the focus should be on adopting healthy and long-lasting habits that make sense for your reality.