Vegan
What is a vegan diet
Vegan Diet
What is Veganism
Veganism is defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty, whether for food, clothing, or any other purpose. That’s why a vegan diet avoids all animal products, including meat, eggs, and dairy. People choose to follow a vegan diet for various reasons. These usually range from ethics to environmental concerns, but they can also stem from a desire to improve health. Adopting a vegan diet may help keep your blood sugar in check and type 2 Diabetes at bay.
Several studies show that vegans benefit from lower blood sugar levels, higher insulin sensitivity, and up to a 78% lower risk of developing type 2 Diabetes than non-vegans. Vegans tend to be thinner and have a lower body mass index (BMI) than non-vegans. This might explain why an increasing number of people turn to vegan diets as a way to lose weight.
Types of Vegan Diets
There are different varieties of the vegan diet. The most common include:
Whole food vegan diet. This diet is based on a wide variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
Raw food vegan diet. This diet is based on raw fruits, vegetables, nuts, seeds, or plant foods cooked at temperatures below 118°F (48°C)
80/10/10 diet. The 80/10/10 diet is a raw food vegan diet that limits fat-rich plants such as nuts and avocados and relies mainly on raw fruits and soft greens instead. It is also referred to as the low fat, raw food vegan diet or fruitarian diet.
Starch solution. This is a low fat, high carb vegan diet similar to the 80/10/10 diet, but it focuses on cooked starches like potatoes, rice, and corn instead of fruit.
Raw till 4. This low fat vegan diet is inspired by the 80/10/10 diet and starch solution. Raw foods are consumed until 4 p.m., with the option of a cooked plant-based meal for dinner.
Thrive diet. The thrive diet is a raw food vegan diet. Followers eat plant-based, whole foods that are raw or minimally cooked at low temperatures.
Junk food vegan diet. This is a vegan diet lacking in whole plant foods that relies heavily on mock meats and cheeses, fries, vegan desserts, and other heavily processed vegan foods.
No matter what type of vegan diet you choose, you will receive large amounts of nutrients your body might be missing. It is a healthy way of loosing weight while eating u nprocessed foods and staying away from animal products.
A 30-day vegan diet is a diet that excludes all animal products, such as meat, poultry, fish, eggs, dairy, and honey, for 30 days. A vegan diet can have many health benefits, such as lower cholesterol, blood pressure, and body mass index, as well as reduced risk of heart disease, diabetes, and some cancers. However, a vegan diet also requires careful planning and supplementation to avoid nutritional deficiencies, such as vitamin B12, iron, calcium, zinc, and omega-3 fatty acids.
To follow a 30-day vegan diet, you will need to eat a variety of plant-based foods that provide you with enough calories, protein, fiber, vitamins, minerals, and antioxidants. Some examples of plant-based foods are:
Fruits: apples, bananas, berries, citrus fruits, grapes, kiwis, melons, pears, etc.
Vegetables: broccoli, cabbage, carrots, cauliflower, celery, cucumbers, eggplant, kale, lettuce, mushrooms, onions, peppers, potatoes, spinach, squash, tomatoes, zucchini, etc.
Grains: barley, brown rice, buckwheat, bulgur wheat,
