Oh dear! There appears to be so much confusion of what a ‘standard’ healthy vegan weight loss day should look like. But you need to remember, we are all unique with different nutrition and energy needs. Therefore this post will give you some *GENERAL* suggestion only. Not a personalised one!
If you have a lot of weight to lose [more than 20kg], you are tall or are very active….you’ may need more food than the recommended amounts below. If you have very little weight to lose, are a mature aged woman, rather short and not active at all…then you may have to eat less than the suggested serves in this document.
Because I do not know your nutritional needs, you’ll have to adjust these recommendations to suit your own requirements.
Look at your current diet. Is yours bringing you the results you seek? Are you feeling well, energised and happy on your weight loss journey? ….If not, then you need to make adjustments to experience a better, more satisfactory outcome.
NOTE: Do NOT eat the same foods every day. Variety is the key. Eat clean, naturally unprocessed wholefood offers different beneficial nutrients.
Kale does not replace broccoli.
A brazil nut does not replace an almond…..Therefore vary your foods, so that you do not miss out.
Sadly, there isn’t a single eating plan that works for all of us. It would be great if there was. And I agree: many of you do brilliantly following those healthy high starch plans, eating bowls of pasta each second day, plus piles of potatoes each other day….and supplement other meals with loads of rice. Even fruit, bread, beans, chickpeas, lentils, cereals…bring it on!
However, many do NOT do well with this approach. Starchy, high carb foods cause some of you a hormonal roller coaster that can end in cravings, loss of energy and weight gain. And it is for ‘you’ that this general plan is written.
Just mentioning: these suggestions below are for females only. Men have totally different energy and nutritional needs.
To start, I urge you to invest in a high quality vegan protein powder supplement. One to gives you at least 15g of protein per serve and less than 5g carbs. We want to avoid unnecessary carbs. Why do I wish for you to invest in a protein powder?
Protein not only maintains muscles, bones, blood, and body organs and boosts immunity…….protein also offers us hunger control plus a beneficial thermic effect, increasing our metabolic rate. Way more than eating fat or carbs.
And because on a vegan weight loss diet, those who are ‘carb sensitive’ cannot simply lower carbs by eating a piece of fish with a light salad. We have to work around this issue so we can obtain the weight loss benefits that protein offers.
Therefore protein powders are a girl’s best friend when she is losing weight on a plant based diet.
To bring about fat loss through calorie deficit, we have to moderate serving sizes. But not to the detriment of losing out on protein and therefore being hungry and possibly lowering our metabolic rate. And the good thing is: protein powders can be added to low sugar smoothies, to breakfast cereals and can be enjoyed as a snack.
Ok…so let us see what you can eat.
1 glass warm water with ginger and lemon to ‘wash out’ your tummy and support your liver.
1/2 cup of fruit, preferably berries
1/3 to max 1/2 cup of oat or muesli, either raw or as porridge. Or a chia pudding or vegan yogurt with fruit
Sprinkle on some cinnamon [Ceylon produces the most potent type….] it can assist to lower sugar spikes
Green tea or a cup of coffee, if you must. I must
Leave 30 minutes after a vegan meal before consuming coffee because it hinders iron absorption of plant based foods
Apple, 6 almonds [Green apples are slightly more beneficial for weight loss, due to a special fibre they contain]
Gluten free wrap or standard wrap with heaps of colourful salads, hummus and chickpeas, a couple of celery and red bell pepper sticks.
- Or a puréed oil free vegetable soup with a couple of small wholemeal crackers and a small side salad.
Many veggie sticks with sun dried tomato and bean hummus.
Use cucumber, celery, carrot, courgettes and cherry tomatoes or vegan yogurt with either 2 dried apricots, some berries or a Kiwi fruit OR have a protein shake with a few seeds on top.
As a starter: big green juice, pureed veg soup or green salad
½ cup cooked brown rice or quinoa
- Then a stir fried or sautéed or steamed vegetables, and 1 cup or less of a stew or casserole such as Lentil Bolognese.
- Or how about a chickpea curry? But note: your serving of stew or casserole is to contain only half a cup of cooked legumes/beans.
- To prevent hunger, fill half your plate with healthy low carb veg such as broccoli, green beans, spinach, cauliflower. These have minimal calories and carbs.
a little frozen banana ‘ice cream’ with almond flakes or 2 dates with almond butter…
- THE REST
1.5L to maximum 2 L water. Not more unless you run a marathon or live in a hot climate. Too much water can lead to an imbalance of electrolytes. You can end up with Hyponatremia, which is a life-threatening shortage of sodium in the blood stream. Athletes sometimes end up with this condition if they drink too much water and don’t replace electrolytes.
Enjoy 2 cups green tea [preferably Matcha tea]
A mixture of 35 g nuts and seeds
- Per day, divided over several meals, eat the equivalent of about 1 to 1.5 cups of cooked wholegrains. If gluten intolerant, take care when eating pasta or barley etc.
- Puréed vegetable soups have been proven to control hunger. Prepare a few and keep in your freezer.
- Eat beans, tofu or other vegan proteins at each meal.
- Eat half a cup of cooked beans, lentils chickpeas etc. twice a day. If gas and wind is a problem, please consult a pharmacy. There are natural preparations available to overcome this frustrating issue.
- Avoid processed oils out of a bottle. They are very high in calories and have some negative health implications that I will leave for another post.
- You can have up to ½ a small avocado per day
- I recommend a vegan Omega 3 preparation. It is made out of microalgae
- 1 tablespoon flax seed meal or 1 tablespoon chia seeds per day. You can top your cereals or smoothies with these.
Take a Vit B12 tablet cyanocobalamin rather than methylcobalamin. Taking B12 is a must! Take about 250mg per day. I take 500mg of a mixed B12 product containing both types.
- Take a vegan Vit D3 [cholecalciferol] unless you wish to run around naked in the sunshine for 30 minutes a day. Sunshine assists your body to create its own D3… ….Sunshine? It is difficult to find in the UK.
- Have 2 or 3 pieces of fruit [preferably 1 citrus, ½ cup berries and another fruit] Leave tropical fruits for a treat. Bananas should be small 🙂
As mentioned, invest in a good vegan protein powder Have that at least 4 times a week as a smoothie instead of a snack or a breakfast. At other times you can add some to your cereals or chia pots. I often have my protein smoothie as a light dinner.
With your smoothies, please add spinach leaves, flax meal or chia and berries….Avoid high sugar fruit like grapes, bananas and mangos. Add a tablespoon of nut butter as well for hunger control
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Until next time,
Nicki Kelly, The Vegan Weight Loss Mentor.
Disclaimer: The content in this document is for general information only and is not meant as medical advice. Your use of any information in this document is entirely at your own risk, for which we shall not be liable. It shall be your own responsibility to ensure that any products or information meet your specific requirements. Please consult your health care provider before starting any weight loss programme.