A vegan weight loss plan consists of plant-based meals solely. In different phrases, vegans don’t eat any meat or dairy merchandise. A vegan eating regimen is shaped on the idea of a meals pyramid totally different from that of a standard meat-based food regimen. Thus, from backside to prime the vegan meals pyramid consists of grains, legumes and nuts, greens, fruits, and fat. The dietary classification of vegan falls underneath vegetarian. Actually, there are a number of kinds of vegetarians which embrace:
Lacto-Ovo Vegetarian: doesn’t eat animal flesh however does eat eggs and dairy merchandise;
Lacto Vegetarian: doesn’t eat eggs, however does eat dairy merchandise
Ovo Vegetarian: doesn’t eat any animal or dairy merchandise, however does eat eggs
Pescatarian: omits all animal flesh from food regimen aside from fish
Macrobiotic: consumes solely unprocessed vegan meals and avoids refined sugars and oils. Ocassionally eats fish.
Fruitarian: eats solely fruits, nuts and seeds and different plant-based meals that may be obtained with out hurt to the plant
Reside Foodist: omits all animal merchandise and doesn’t eat any meals which were cooked above 115 levels Fahrenheit.
Vegan: omits all animal merchandise (together with eggs and dairy) in addition to meals containing animal-derived components
It’s readily observable that vegans are of the extra strict vegetarians. It may also be noticed that following a vegan weight-reduction plan, although wholesome and nutritious, requires cautious planning however not more than a standard meat-based weight-reduction plan regardless of the myths.
One such fable is that a vegan eating regimen is void of protein, calcium and Vitamin B-12. Nevertheless, this could not be farther from the reality. For starters, a vegan weight-reduction plan gives quite a lot of sources of protein together with grain meals, nuts, beans and tofu, simply to call a couple of. You’ll have even heard the parable that animal protein is superior to vegetable protein. That is certainly a fantasy and is definitely dis-proven by the truth that excessive ranges of protein steal calcium from bones resulting in osteoporosis. Moreover, it has been discovered that the standard Western weight-reduction plan incorporates an excessive amount of protein. Briefly, quite a lot of plant meals eaten all through the day can meet protein necessities. Relating to calcium, there are a number of plant meals which are wonderful sources of calcium. Inexperienced, leafy, low-oxalate greens akin to collard greens, bok choy, broccoli, Chinese language cabbage and kale aren’t solely all nice sources of calcium, however the physique simply absorbs the calcium from these meals sources. Lastly, relating to Vitamin B-12, meals corresponding to dietary yeast, fortified cereal, fortified soy milk, tempeh, miso, and different plant meals when consumed often all through the day present loads of Vitamin B-12.
However all of the myths a vegan weight-reduction plan provides quite a lot of advantages that are plain. Moreover, the choice to undertake this food plan is a private one. That stated, earlier than making judgements and falling prey to the untruths about veganism maintain an open thoughts and proceed to teach your self. There’s a lot to find about this very distinctive food regimen and way of life.