Vegan Diet

Vegan Diet

If you’re a booty builder trying to be in the best shape as you possibly can you need to figure out your nutrition. In recent years climate and environmental issues have become more and more talked about. Therefore you also see a change in the way that people look at food and what they put in their bodies. One diet that has become very popular is the vegan diet, or the vegan lifestyle. But what does it really mean? Is veganism good and is it useful for you?

In this article we will go through what veganism is. Effects it might have on you and the world as a whole and what you should think about before trying it.

What is Veganism and a Vegan Diet

Before focusing on just the diet we should look at what to whole concept of being vegan is all about.

Veganism is founded on the belief that you shouldn’t eat any or use any products created at the expense an animal. 

This means that the vegan diet can not consist of any living creature including, fish, egg and chicken. Dairy products can not be a part of the diet either as they are derived from animals. People that are strict vegans often also avoid using products that come from animals. Like leather in clothes and honey for example. Now you may wonder, what is the benefits of eating vegan and what can you actually eat?

Vegan Diet

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Vegan food

Vegans eat plant based food. This includes everything from beans and lentils to nuts and seeds. And with the popularity increase of vegan food there’s a lot of vegan food in your regular grocery store and at restaurants. Some restaurants are even dedicated vegan restaurants that only serve vegan food. 

For a complete vegan lifestyle diet is not enough, hardcore vegans condemn entertainment that uses animals as the attraction. This includes horse and dog racing, zoos and circuses.

The only time most vegans make an exception to the guidelines about animal products are when it comes to medicine. As most pharmaceutical drugs are tested on animals before humans this is the only exception because being vegan is not very helpful to anyone if you’re dead. If possible you can ask your pharmacy if they have a gluten and lactose free option for the medicine you need.

But everyone is not a full time vegan, some adopt just the diet and some take it even further. Listed below are a few types of vegans: 

Whole-food vegan

Favor whole-foods such as, fruits, nuts, seeds, vegetables, whole grains and legumes. 

Dietary vegan

When you’re a dietary vegan you are a plant based eater. This means that you eat vegan but could still use animal products like clothing and cosmetics. 

Raw-food vegan

This means that you only eat raw food or food that’s cooked, but below temperatures 118°F (48°C). 

Junk-food vegan

This group of vegans mostly eat processed vegan food. This is stuff like vegan meats, fries, frozen dinners and non-dairy ice cream. 

Low fat, raw-food vegan

This is also known as being a fruitarian. Which means you only rely on fruits for the most part, instead of the high fat foods like avocados and nuts. 

Environmental benefits of a Vegan Diet

1. Cleaner air

If the world were to eat less meat and more vegan food our air would be cleaner and Co2 emissions lower. Many people do not know that studies have shown that factory farming produces just over 14 percent of the total amount of Co2 emission created by man. If more people just cut down on their meat intake we could lower these emissions big time as we would not need to produce new kettle in such a rapid pace.

2. Higher soil quality

To grow livestock for food we need huge parts of land to keep them. And to get more we often remove forest to make more room. Removing the forest disrupts the earth’s natural fauna and decreases the quality of the soil as the trees and plant no longer exists in that place to give the earth nutrients. This also goes back to the first point as trees and plants are one of the best ways to clean the air.

3. More clean water

One of the biggest problems facing mankind is the amount of clean water we have. Only 2,5% of all water on earth are considered clean water. And only 30 percent of that is available for consumption as the rest is frozen in ice. Every animal farmed must have water and to farm just one pound of beef it takes 2400 gallons of water. Which could be used as drinking water for watering the plants which instead could become food.

4. More effectively used land

As animals are farmed they need food. So it’s not very effectively used land when you need to make space for keeping the animals and make space for growing food you can then feed to the animals so they get big enough for us to eat. If we used all that land to grow food for human consumption it would be alot more effectively used.

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Benefits for you

1. Weight loss

Most people start to lose fat when they go over to a vegan diet. As you take away the meat and focus on green veggies and green protein sources you consume a lot less calories than you did before. While still eating the same amount of food.

2. Lowering blood sugar

If you have high blood sugar or know you have people with diabetes in you family going vegan can be the answer. Studies have shown that Vegans have between 50 and 70 percent lower risk of getting diabetes. If you already have diabetes a vegan diet can still help but it won’t cure you. But if you do it right you might be able to lower the amount of medicine you take. Keep in mind to focus on the veggies and greens and lowering the amount of pasta, potatoes and rice in your diet as they still can raise your blood sugar.

3. Reduces risk of cardiovascular disease

A common problem in people with diabetes is cardiovascular diseases. If you follow a strict vegan diet and do it right you should not be consuming any cholesterol and a very low amount of saturated fats which are the enemy when it comes to your cardiovascular health.

4. Heart health

Consuming large amounts of fruit, nuts and vegetables is linked to having a healthy heart and a study showed that vegans were 75% less likely to develop high blood pressure and 42% less likely to die from a heart disease compared to the average population.

5. Energy levels

Some people swear by the vegan diet because their daily energy levels went up big time. As a plant based diet is very rich in fiber which is slowly digested it does not surprise. Slowly digested nutrients will keep you energy levels steady for longer periods of time. Of course this is possible to accomplish in a regular diet as well if you include a lot of fiber rich foods. You also get a lot more vitamins and minerals from a plant based diet which may help your energy levels if you were deficient from your normal diet.    

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Problems with a vegan diet

1. Vitamin B12 deficiency

Vitamin B12 is a vitamin only found in meat so for a plant based person this might cause problems. Two risks of too little vitamin b12 are that your body won’t create enough new red blood cells and a decrease a decrease of nutrient turnover in the cells of the body. Symptoms of a low count of red blood cells can be that you feel tired and have a loss of energy due to the body not getting enough of oxygen circulating through the body. The cells were you can feel symptoms are often the ones that renew often like the toung, mouth and intestines. This can lead to diarrhea, loss of appetite and nausea.

2. Zinc deficiency

Eating a vegan diet a lot of phytic acid is often consumed, scientists have theorized that phytic acid inhibit the body’s ability to take up zink properly and this might cause problems as Zink a very important nutrient that plays a role in a lot of body functions.  

Risks include loss of appetite, tiredness and a immune system not working at its full capacity.

3. Orthorexia

While this is not a physical result it is a psychological one. Orthorexia is the diagnosis used when describing people who have a eating disorder were the person have an huge fixation with eating healthy and extreme food restrictions that complicates their whole life. Studies have shown that vegans have a lot bigger risk of getting the sickness than the average person. That’s why it is recommended by health professionals to stay away from a vegan diet if you have prior eating disorders.

4. It is an extreme diet

As you have to cut out so many food sources it is considered an extreme diet. So remember that it might not fit everyone including you. As it is so restrictive you need to know you can keep to it for long periods of time, that you don’t already have deficiencies in something already that a plant based diet is low in. Consult a professional to get everything sorted out and see if they recommend you try it.  

Vegan Diet

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How to do the Vegan Diet

Follow the guidelines below to eat a healthy and balanced vegan diet

  1. Get at least 5 portions of varied veggies and fruits in every day.
  2. The base of your meals should as often as possible be the whole grain versions of bread, rice, potatoes and pasta to get your carbohydrates you need in to your diet.
  3. Vegan dairy alternatives could be soy milk and yogurts, always go for the ones with the lowest amount of sugar.
  4. Get your protein from Seitan, Tofu, Lentils, Beans, Oats, Chia seeds or nuts
  5. Get some unsaturated fats in the form of oils, olive oil is a great option.
  6. Drink a lot of water! Most people drink a lot less than they need and combining that with coffee which makes you pee more often is not good. So drink the 6 to eight cups recommended by the us government health agency.
  7. Plan your diet so you get the proper amounts of vitamin b12, calcium, omega 3 fatty acids and Iron. If you have trouble getting them through your diet you can use supplements to get a little extra of these nutrients in. Today there are a lot om companies that focus on vegan friendly supplements, so find one you trust and use their product if needed.

10 Tips and trix

Here we have listed ten tips and tricks to make you vegan life easier.

  1. Take it slow, if you want to start a vegan diet you don’t have to change everything overnight. Start by changing one meal per day to plants and increase from there. This makes it easier for you as you don’t have to learn everything at the same time and your body does not get shocked from a total change of diet.
  2. Start with disher you already know how to cook. If you make a killer hamburger, try doing the burger with a quorn beef instead and just take away the the animal derived sauces. This makes it easy and is basically the same dish but vegan.
  3. Find friends in the vegan community. Having a group of people the ask for help or guidance is very important in everything and changing your diet is no exception.
  4. Take a multivitamin, at least in the beginning before you have your new diet down properly so you don’t miss out on any important nutrients.
  5. If you live in a place where it is a lot of sunlight and hot enough, be shirtless in the sun for at least 15 minutes per day to get your vitamin D.
  6. Learn to read food labels to see what’s really in the food you eat.
  7. Use the webiste https://www.happycow.net/ to find vegan restaurants all around the world.
  8. Go on the internet to find interesting new dishes to try, pinterest is a great place to start looking.
  9. Download the ”is it vegan” app to use while you are shopping
  10. Don’t worry what other people think about your choices, it is you body, your lift, your health!

So here you have a lot of info on the Vegan lifestyle and diet. Try it if you want but remember to do it right! If you have any questions consult your doctor or a nutritionist to get their professional opinion!