Aashu’s Curiosity
“I have not taken a sip of milk in the last 5 years.” Declared a new social media friend of Aashu.
Aashu has recently met a new social media friend who has been following veganism for the last 5 years. He belongs to Mumbai and works in the IT industry. He explained to Aashu how a vegan diet helped him to cut down his calorie intake. Also, this form of diet encouraged him to attain better physical and mental health.
Aashu now wants to know more about Veganism and how a vegan diet helps for weight loss. He visits Know Ur Diet to be aware about this new diet concept, let’s see what he finds:
What is Veganism?
Rather than just a dietary habit, veganism is a philosophy that emphasizes excluding all animal products that are obtained through cruelty and exploitation of animals.
It is not just about adopting an ethical eating habit but it also says that a vegan person should restrict consumption of even clothing and beauty products that are derived partly or fully from animals.
Veganism as a term, was first mentioned by “The Vegan Society” based in London. The society was founded on 1st November 1944, and due to this every year World Vegan Day is celebrated on 1st November.
Meaning of Vegan Diet
Taking inspiration from the rise of Veganism, people who embraced it came up with a dietary concept later called the Vegan diet. A diet that restricts the intake of foods that are obtained through animals. The reason is simple, as per vegan philosophy, no animal product can be extracted without exploiting or pressurizing the innocent beast.
In a Vegan diet, one needs to exclude meat, chicken, egg, beef, dairy and even honey from your daily meal intake. To make Vegan culture more appealing to the younger generation, junk and processed foods like pizzas and burgers are included but they should be prepared with organic plant-based foods.
Vegan Diet can be classified as a plant-based diet that promotes foods that are naturally procured or organically farmed. In recent years, a lot of celebrities have intentionally moved to the Vegan Diet.
“We are all animals of this planet. We are all creatures. And non-human animals experience pain sensations just like we do. They too are strong, intelligent, industrious, mobile, and evolutional. They too are capable of growth and adaptation.”
– Joaquin Phoenix (American Actor known for Joker)
Foods that are Included and Excluded in Vegan Diet
If you are following an strict Veganism then you should include the following list of foods in your daily meals:
Foods to be Eaten:
| Category | Food |
|---|---|
| Fruits | Banana, Mango, Orange, Strawberry and all other berries, Peach, Apple, Pineapple, other Citrus fruits. |
| Vegetables | Kale, Spinach, Tomatoes, Broccoli, Cauliflower, Carrots, Asparagus, Peppers, Potatoes, etc. |
| Plant-based Protein | Soy foods like Soy milk, Edamame, Soy chunk, Tofu, Tempeh, Plant-based Protein powder with no added Sugar. |
| Healthy Fats | Olive oil, Virgin coconut oil, Flaxseed oil, Rapeseed oil, other MCT oils, etc. |
| Nuts & Seeds | Almonds, Cashews, Pistachio, Hazel nut, Brazil nut, Pumpkin Seeds, Sunflower Seeds, Flax seed, Chia seed, etc. |
| Legumes | Peas, chickpeas, kidney beans, peanuts, black beans, soybeans etc. |
| Whole Grains | Brown Rice, Oats, Farro, Quinoa, Brown Rice Pasta, Barley, etc. |
| Spices & herbs | Basil, Rosemary, Turmeric, Curry, Black Pepper, Cumin, Corriander, Mint, Cardamom, etc. |
Foods to be Avoided
| Category | Food |
|---|---|
| All Animal Products | Meat, Beef, Chicken, Egg, Red meat, Pork, Seafoods, Honey, etc. |
| Dairy | Cow milk, Curd, Yogurt, Butter, Ghee, Cheese, etc. |
| Processed-sugar foods | Inorganic oil-based Ice cream, soda, preservative juices, pastries, candy, etc. |
| Unhealthy fats | Refined oils, vanaspati ghee, mayonnaise, etc. |
| Alcohol | You should avoid alcohol due to its high carb content. |
| Meat-based Junk foods | Burgers, hotdogs, sausages, pizzas, shawarma etc. |
7-day Vegan Diet Plan
If you are searching for an effective vegan diet plan for weight loss then we are suggesting a sample of it so that you can implement it in your daily meal practices.
One major concern among the larger population about a Vegan diet is that it can cause protein and Vitamin B12 deficiency as it restricts foods that are major sources of them. Also, High Protein Vegan Foods are not easily available in the market. Here, we are going to suggest you some substitutes as well to pacify your concerns:
Here, we are suggesting a 7 day Vegan diet chart for your reference:
| As per standards, A man should take 2200 calories & a woman should take 1800 calories a day. |
| Day 1 | Monday |
|---|---|
| Wake Up Drink | 1 cup of cucumber detox water. |
| Breakfast (Men- 600, Women- 500) | 1 tofu sandwich with tomatoes and cashews (340 cal) with 1 serving of sprout salad (180 cal). |
| Lunch (Men- 800, Women- 650) | 1.5 serving of quinoa porridge prepared in almond milk (440 cal) with 1 full glass of Kale Apple juice (149 cal). |
| Healthy snack (Men- 250, Women- 200) | 2 pieces of dry fig (97 cal), 20 pieces of raisins (32 cal) & 4 pieces of walnuts (104 cal). |
| Dinner (Men- 550, Women- 450) | 1 cup of red kidney beans curry (360 cal) with a bowl of mushroom and wild rice salad (196 cal). |
| Goodnight Drink | 1 cup of lemon ginger drink with roasted cumin & rock salt powder. |
| Day 2 | Tuesday |
|---|---|
| Wake Up Drink | 1 cup of homemade aloe vera juice. |
| Breakfast (Men- 600, Women- 500) | 1 bowl of banana oatmeal in almond milk (426 cal) with 1/2 cup of pumpkin seeds (140 cal). |
| Lunch (Men- 800, Women- 650) | 1.5 Tofu filled bell pepper (430 cal) with 1 serving of roasted broccoli (210 cal). |
| Healthy snack (Men- 250, Women- 200) | 100g of coconut yogurt (160 cal) with 1 cup of strawberries (54 cal). |
| Dinner (Men- 550, Women- 450) | 1 serving of cauliflower and chickpea curry (392 cal) with 2 small wheat chapati (190 cal). |
| Goodnight Drink | 1 cup of lemon ginger drink with roasted cumin & rock salt powder. |
| Day 3 | Wednesday |
|---|---|
| Wake Up Drink | 1 cup of cucumber detox water. |
| Breakfast (Men- 600, Women- 500) | 1 cup of strawberry-blueberry-banana smoothie (335 cal) 2 slices of brown toast (130 cal). |
| Lunch (Men- 800, Women- 650) | 1 bowl of roasted brussels sprouts and tofu (453 cal) with 1 cup of pumpkin soup (256 cal). |
| Healthy snack (Men- 250, Women- 200) | 5 dry apricots (80 cal), 2 dates (46 cal) & 1 sliced apple (116 cal). |
| Dinner (Men- 550, Women- 450) | 1 serving of Vegan spaghetti (402 cal) with 1 serving of roasted mushrooms (95 cal) |
| Goodnight Drink | 1 cup of lemon ginger drink with roasted cumin & rock salt powder. |
| Day 4 | Thursday |
|---|---|
| Wake Up Drink | 1 cup of homemade aloe vera juice. |
| Breakfast (Men- 600, Women- 500) | 1 peanut butter sandwich (340 cal) with 1 large roasted sweet potato (112 cal). |
| Lunch (Men- 800, Women- 650) | 1 bowl of avocado lime brown rice (408 cal) with 1 & 1/2 cups of creamy spinach soup (130 cal). |
| Healthy snack (Men- 250, Women- 200) | 1 tbsp of Flaxseeds (55 cal), 2 walnuts (52 cal) with 1 medium size papaya (112 cal). |
| Dinner (Men- 550, Women- 450) | 1 serving of Vegan paneer curry (447 cal) with 100g of Brown rice (111 cal). |
| Goodnight Drink | 1 cup of Lemon ginger drink with Roasted cumin & Rock salt powder. |
| Day 5 | Friday |
|---|---|
| Wake Up Drink | 1 cup of Cucumber detox water. |
| Breakfast (Men- 600, Women- 500) | 100g of Vegan granola (473 cal) with 100g of Beetroot (43 cal). |
| Lunch (Men- 800, Women- 650) | 1 large Mediterranean bowl (537 cal) with 1 serving of Almond soup (246 cal). |
| Healthy snack (Men- 250, Women- 200) | 10 Pistachios (40 cal), 10 Cashews (81 cal) with 1 large Chiku (140 cal). |
| Dinner (Men- 550, Women- 450) | 1 serving (350g) of Lentil Bolognese (540 cal). |
| Goodnight Drink | 1 cup of Lemon ginger drink with roasted cumin & rock salt powder. |
| Day 6 | Saturday |
|---|---|
| Wake Up Drink | 1 cup of homemade aloe vera juice. |
| Breakfast (Men- 600, Women- 500) | 1 piece of Mushroom supreme vegan sandwich (393 cal) with 1 glass of Watermelon juice (96 cal). |
| Lunch (Men- 800, Women- 650) | 1 piece of Vegan hummus wrap (442 cal) with 1/2 serving of Sesame carrot soup (340 cal). |
| Healthy snack (Men- 250, Women- 200) | 1 tbsp of Sesame seeds (58 cal), 10 peanuts (40 cal) & 3 big slices of Pineapple (126 cal). |
| Dinner (Men- 550, Women- 450) | 1 serving of Creamy vegan garlic pasta (380 cal) with 1 glass of Homemade kombucha (70 cal). |
| Goodnight Drink | 1 cup of lemon ginger drink with roasted cumin & rock salt powder. |
| Day 7 | Sunday |
|---|---|
| Wake Up Drink | 1 cup of cucumber detox water. |
| Breakfast (Men- 600, Women- 500) | 1 bowl of Tofu scramble (280 cal) with 1 serving of Carrot-apple smoothie (243 cal). |
| Lunch (Men- 800, Women- 650) | 1 serving of Chickpea curry (209 cal) with 3 medium-sized Whole wheat roti (360 cal) & 1/2 bowl of Creamy pasta salad (70 cal). |
| Healthy snack (Men- 250, Women- 200) | 50g of Black chickpea sprouts (150 cal) with 1 medium-sized Peach (50 cal). |
| Dinner (Men- 550, Women- 450) | 1 serving of Vegetable pulao (380 cal) with 2 Moong dal papad (62 cal). |
| Goodnight Drink | 1 cup of lemon ginger drink with roasted cumin & rock salt powder. |
Benefits of Veganism or Vegan Diet
Going Vegan or including Vegan diet concept in your daily eating habit can help you in numerous different ways. Most health enthusiasts or dieticians advise their clients to change their dietary chart as per Veganism. The following are some major Benefits of opting for this diet:
“The animals deserve respect and compassion – I think we all know this in our hearts, and we just have to make compassionate choices. And in terms of choice, there truly is no better time in history to go vegan than today!”.
– Evanna Lynch (American Actor known for Harry Potter and Order of Phoenix)
Helps in Weight Loss
If you are planning to cut down some weight, your priority will be to put aside all those foods that are high in carbs & unhealthy fats. These foods namely include meat, chicken, dairy, poultry, junk and processed foods. A vegan diet is all about avoiding these foods from your meal.
Secondly, when you replace high-carb foods with fruits and vegetables that are high in fibre will accelerate your metabolism and make you feel satiated for a longer time. This will help you to limit your calorie intake and you can easily follow a proper daily routine plan.
Prevents and Works against Type-2 Diabetes
Type-2 Diabetes has become an epidemic in India that is growing faster than any other country. In 2021, India was already home to the second-highest number of diabetes patients. As per the International Diabetes Federation, India will have 125 million people within the age group of 20-79. This makes it crucial to adopt Veganism in today’s lifestyle.
All those foods that are excluded from the Vegan diet are majorly responsible for type-2 diabetes. By adopting vegan, you can reduce your blood sugar levels to half in comparison to any other diet.
The weight loss advantage of this diet will also affect your blood sugar levels. When you have a higher metabolism with dietary fibre intake, it will make your body generate effective quantities of insulin against high sugar levels.
Good for your Gut Health
There is a well-known saying that “all your health problems are connected to your gut health”. Not only our physical fitness but also our mental well-being is directly associated with our digestive system.
Going vegan will be a good choice if you are facing constant gastrointestinal problems. Plant-based diets are rich in fibres that are essential to maintain good digestion of your meal intake. It is necessary that nutrients in your food must be properly absorbed by blood and high protein vegan foods can be helpful in this regard.
Also, some common digestive disorders like irritable bowel syndrome (IBS), constipation, bloating, nausea and diarrhoea can all be prevented or treated by adopting a vegan diet.
Great for a Healthy Heart
No doubt that the heart is the most important human organ. Due to recent stress levels and faulty eating habits, we are in a period when heart diseases are the most common throughout the world.
As per the reports, Cardiovascular diseases are responsible for at least 26% of annual deaths in India. Also, the prevalence of high BMI among the urban population is the major reason why we are facing an alarming situation against cardiovascular diseases.
What makes Veganism effective in getting a healthy heart is that it helps lower your cholesterol and blood sugar levels. Also, recent research has shown that through a vegan diet, you can control your blood pressure and manage your BMI more efficiently.
More Environment Friendly
Every life form on earth is now affected by irresponsible behaviour and the unending greed of humans. More and more species are now facing the threat of extinction and time has arrived when every human should make choices that are environment friendly and have positive effects on nature.
Veganism as a concept emerged to influence human lifestyle and culture in a way that respect for every creature and environment becomes a top priority. In dietary terms, you are restricted from consuming all those foods that are somehow responsible for carbon emissions and climate change.
Promoting a Vegan diet is now highlighting the importance of organic farming, a big setback for chemical companies responsible for harming nature through hazardous pesticides and fertilizers.
Conclusion
Like Aashu’s social media friend, anyone can accept Veganism and make changes in their lifestyle as per its philosophy. You can begin it as a Weight loss diet plan but in reality, a Vegan diet can make you more ethical and responsible towards how you treat nature.
This healthy dietary choice will also help you get away from chronic diseases and live your life at a fuller pace. There are enough substitutes and supplements available to tackle the nutritional deficiencies of going Vegan.
