Read PDF Living The Raw Live Vegan Lifestyle - Finally, eat more and lose weight with optimal nutrition

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Transitioning to a vegan lifestyle can be challenging in the beginning, but rewarding for the rest of your life. I am going to explain how weight loss works, help you create a healthy grocery shopping list, show you how to prepare your meals, teach you a few effective exercise moves you can do anywhere, and share with you some awesome tips on how to help you keep you on track to your fitness goals.

How Weight Loss Works. Time To Lose Some Weight. How Do I Count Calories? Healthy Weight Loss Friendly Foods. Healthful Meals. Time To Break A Sweat. There are a host of plant-based treats, such as, raw oreo ice cream sandwiches, chocolate and blueberry whoopie pies, potato chips, bagels, and churros that make your mouth water. As a rule of thumb, fried or processed vegan junk foods are not only made with refined flour, but they are also high in calories, sodium, oil, and sugar that can cause high cholesterol, high blood pressure, obesity, and other health issues because they are stripped of nutrients and fiber.

It is totally okay to treat yourself once in a while, but if you constantly eat those mouth-watering desserts, you will surely put on weight. Instead of eating vegan desserts all the time, choose snacks that are healthier and always remember to control the portion. Reach for in-season fruits, cucumbers, raw veggies with hummus or guacamole, dark chocolate, homemade baked potato chips no salt and minimum oil , or organic peanut butter jelly sandwiches to satisfy a sweet craving.

Switching to a plant-based diet focuses your choices on healthy whole grains like brown rice, oatmeal, whole grain bread and whole wheat pasta as well as vegetables, fruits, nuts, and seeds. These choices are indisputably healthy, but portion control is the key to losing weight regardless of the diet you are following. Of course healthy foods do a fantastic job of fueling your body, but at the end of the day, a calorie is just a calorie.

Therefore, if you overeat healthy foods yes, this includes vegan food , the scale will never budge. After all, weight loss and weight maintenance are about how much you are taking in. Burn more than you consume, then your unwanted pounds will drop. A simple way to make sure if you are eating the right amount of food is use your hands to assess portion sizes. For a serving of carbs , a fist-sized portion is great; protein is around the size of your palm without fingers, a serving of greens and fruits should be about two hands, and healthy fats are limited to a thumb-sized helping.

A young, tall, active woman, for example, requires larger portions than an old, petite, sedentary man. I do not eat and watch TV or do other things at the same time. Instead, I take my time eating and focus on the food on my plate. By doing so, my brain can get a visual signal of how much I have eaten, so I will not be tempted to go for a second or even third serving.

To me, that is one of the great portion control tips. There are gazillions of plant-based, vegan beverages on the market nowadays like kombucha, green juices, coconut water, and almond milk cold brew coffees, just to name a few. In fact, your beverage must count as part of your meal or snack if it is not water, black coffee, or unsweetened tea. A vegan friend of mine used to drink a super large cup of smoothie along with her vegetable fried rice every day for lunch and she eventually packed on the pounds!

Leading a sedentary or inactive lifestyle can cause weight gain and other health problems without a doubt. In this day and age, a lot of our jobs have become more sedentary, with long days sitting at a desk. Plus, the way most of us get around involves sitting in cars, on trains, and on buses. Obviously, exercise aids in weight loss, but it also releases anxieties, alleviates tensions, supports mental well-being, and boosts your confidence. If you only diet without exercise, the majority of your weight loss will be from loss of muscle and that is NOT good!

Exercise not only helps you burn through calories, but it also helps you build, strengthen, and maintain lean muscle that keeps your body incinerating fat not just during your workout, but for hours afterward. Bottom line: the fitter you are, the sexier you will be, the longer you will live, and of course the better your quality of life will be. If you skip meals, your metabolism will slow down and your body will hold onto the fat and burn lean muscle instead. Skipping a meal will also make you become overly hungry and that can cause overeating when you eventually do eat. I suggest you eat every four hours like me.

The Ultimate Step-By-Step [Vegan Diet Plan] For Weight-Loss!

For instance, I have breakfast at 7 a. Spacing your meals throughout the entire day can help keep your blood sugar levels and hunger hormones stable. Whipping up meals at home is so much better for you and your sexy waistline than dining out. However, the problems is that so many people cook with too much oil and that can lead to a lot of added calories and fat. I recommend you use a measuring spoon so that you can avoid pouring too much.

To me, I never cook with oil. I always steam or bake my foods and I never fry or overcook anything. In addition, some people LOVE to follow recipes from a lot of cooking shows like my grandma. Although those recipes look absolutely delicious, they may not help you lose weight. It is actually good to make some tweaks to recipes. Plus, There are lots of oil-free vegan recipes on the web these days, so there is no excuse for you cooking with oil.

Relying on sugar, salt, and fat for flavor all the time can also up the calorie count of a dish dramatically. So why not start experimenting with herbs and spices in your cooking like me? Herbs and spices pack a powerful punch of health-boosting, fat-fighting nutrients such as vitamins, minerals, and antioxidants that fend off certain scary diseases. Another common mistake people tend to make is nibble as they cook.

In fact, even taking small bites of the ingredients you are cooking with can really really add up if you are not careful. If you like to munch on something while you cook, you can reach for a cucumber or pre-cut veggies like bell pepper strips. Not getting enough shut-eye can actually lead you to overeat and make poor health decisions throughout the day. Yes, we vegans need our sleep too! Making sleep a priority is very very very important. I suggest you establish a sleep routine and stick to it and also avoid staying up so late.

I always read or write in a journal before bed. Sometimes I wind down with a cup of chamomile tea, which is naturally caffeine free that helps me sleep better. I use blackout curtains and move all of my digital devices to another room to block out distractions. I am really convinced that keeping a diet and workout journal is a crucial key component to any successful weight loss journey. When you document your progress or regress, you will know exactly whether you have shed weight, are stagnant, or have put on weight.

Taking pictures of your journey, starting a blog, keeping a record of what you eat, writing down what workout you do, using a tracking device that helps you track how many calories you are burning in a day, and weighing yourself once a week at the same time every week are just some of the great ways to document weight loss.

If you think that you will be able to successfully drop hundreds of pounds in a week, you will surely be disheartened and feel like throwing in a towel and banging your head against a brick wall. Unfortunately, being unrealistic with your goals will only set you up to fail. Write down your goals and keep it simple and to the point. Putting all your thoughts to paper can really give you the direction and clarity. This way, you will not only commit to your weight loss plan, but also give yourself a reasonable deadline.

Never ever let one slip up derail you because it is not worth it. We are not going to be perfect all of the time, so there is no need to beat yourself up about missing a workout or making one poor food choice. It is really not a big deal if you temporarily veer off course. All you need to do is dust yourself off, put your shoulders back, hold your head up high, jump right back on track, and keep going. It is that simple. Calories are just a measure of the amount of energy provided by the food you eat and of course the more calories you eat, the more energy you are providing your body.

With that being said, if you give your body more energy than it can use, whatever you do not use will eventually be stored as fat. The number of calories you burn in a day is your active metabolic rate AMR. Note that rates vary from person to person, so it is very important that you take the time to figure yours out. If you sat on the sofa and watched Netflix the whole day without doing anything, your basal metabolic rate BMR is how many calories your body would burn to keep basic activities like heartbeat, respiration, tissue repair, and digestion.

And of course your basal metabolic rate will be influenced by a number of factors, such as age, weight, height, gender, the diet and exercise habits, and environmental temperature. The second factor is about how physically active you are in your everyday life, not counting exercise, which comes later. Take a look at the descriptions down below to see which one fits your daily routine, and then give yourself the appropriate score. Does your job require you to sit down for most of the day?

For example, my aunt works in a cubicle all day long and she only gets up to use the restroom. If yes, your score is 1. Are you walking around or standing on your feet for half the day or more? Some examples of people that would fall into this category are stay-at-home parents, hotel lobby ambassadors, cashiers, and salespeople. If that is you, your score is 1. If you are a guest room attendant, a carpenter, or a mail carrier, that means you are on the move pretty much all day long and barely have time to sit down and put your feet up.

If this category fits you, your score is 1. Does your job involve significant amounts of manual labor? Some examples of people that would fall into this category are lumberjacks, athletes and sports competitors, construction workers, farm workers, and movers. If this is you, your score is 1.


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The final factor is the number of calories you incinerate from exercise on an average day. All you need to do is simply program it with your personal information, and then it will give you a much more accurate account of the calories you torch. Meanwhile, the following chart I drew down below can help you figure out how many calories you burn from exercise on a regular day based on your current weight, the type of workout you perform, and the duration. Use the active metabolic rate to help you calculate how many calories you need to eat and burn so as to lose the number of pounds you want.

If your goal is to lose 1 pound in a week, you will need to build up a caloric deficit of 3, calories over the course of that week, or a deficit of calories every day. I just gotta make sure that I do not eat more than 10, calories during the week, and I will be able to lose that 1 annoying pound. By varying my intake from day to day throughout the week can prevent my metabolism from slowing down. I always keep up with my food journal and write down everything I eat throughout the day.

For example, I write down how my soup was prepared and how much I ate. I also use measuring cups to measure my food portions. Sometimes I use a calorie-counter book to add up the calories I have consumed at the end of every day. I highly recommend that you use websites like myfitnesspal. It is the only way you will truly know if you are eating more than you should. Simply by using these easy methods can help you eat the right amount of calories and of course achieve your weight-loss goals. Use websites like myfitnesspal. The beauty of a nutrient-packed vegan diet is that you can feed your tummy very well and lose weight while being sexy, strong and healthy.

Eating a variety of plant foods satisfies you, prevents chronic diseases, reduces bad cholesterol, promotes energy, gives your metabolism a boost, just to name a few. Grab a shopping cart and fill it with healthy plant-based foods. This shopping list includes the most common ingredients I buy, but feel free to vary them based on the season and availability. To maximum weight-loss, I recommend that you do your best to include the following in your daily diet:. The dietary fiber is extremely crucial for weight loss because it ties up fat and cholesterol.

One fourth cup of dry quinoa has 6 grams of protein and 3 grams of fiber, and you will also get iron, zinc, selenium, and vitamins. Just a small amount can leave you feeling satisfied. Several studies have shown that cinnamon is able to stabilize blood sugar levels, meaning it can help curb your appetite, especially in people with type 2 diabetes.

It also helps lower your bad cholesterol and boost your metabolism. Stir some into your coffee or tea to add sweetness without adding unwanted calories.

There is a flavorless chemical in hot peppers called capsaicin and it can help rev up your metabolism and curb your appetite. Many studies show that green tea can increase metabolism and fat burning. Additionally, it also helps flush the toxins out of your body and keeps your breath fresh! Grapefruit is high in fiber and low in calories. Besides, it has so much water that can easily fill you up. My grandpa would eat half of a grapefruit or drink a glass of grapefruit juice before a meal and that helped him lose 1 pound in a week.


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  • Its super high content of water can hydrate your body and fill you up very quickly. In addition, watermelon has great amounts of vitamins A, B6 and C, lycopene, antioxidants, amino acids, and potassium that boost your immune system. My lovely water-rich apples can boost the growth of good gut bacteria related to weight loss because of the non digestible fiber. I always eat apples with the peels for extra fiber.

    Fiber not only fills you up, but it also helps stop you from overeating. Apples are my favorite snack food because they are nutritious and low in calories and they always satisfy my sweet tooth. This is a great help when it comes to weight loss. Fiber slows digestion, helps the body feel full, keeps the blood sugar levels steady, and also aids in the absorption of important minerals and vitamins from food. Instead of drinking fruit juice, chew the whole fruits. If you want more fiber, do not peel the pear because its skin has the highest amounts of fiber.

    Grapes are low in calories. A cup of grapes has about 62 calories.

    How Weight Loss Works

    Add grapes to smoothies or oatmeals that have some fat and protein can help minimize the spike in blood sugar and of course keep you full a lot longer. I always keep portion size a cup to help prevent sugar overload. Grapes are loaded with flavonoids that help reduce weight and provide a natural source of resveratrol, a really powerful antioxidant that have weight loss benefits.

    So, eat grapes to help you satisfy your sweet tooth. Berries are packed with vitamin C, water, fiber, several essential minerals and powerful antioxidants that are all linked to weight control. Many studies have shown that people that eat more antioxidants weigh less. Cucumbers contain high water content that helps quench your thirst and prevents the need to snack. There are great amounts of essential vitamins and minerals found in cucumbers that are great for weight loss.

    Cucumbers are rich in nutrients and super low in calories even with a large portion size. Moreover, cucumbers help detoxify your body, fight cancer, soothe skin, strengthen heart health, prevent headaches, maintain strong bones, improve digestion, and more. I grew up eating a lot of mushrooms! Even now I eat several mushrooms every single day. Mushrooms are delicious, filling, super low in calories and nutritious.

    They help with weight loss, protect vital organs, provide Vitamin D, fight cancer, boost energy, improve brain function, strengthen immunity, lower inflammation, protect heart health, and more. Celery is loaded with vitamins and minerals and they provide fiber that boosts digestion and weight loss. Its high water content hydrates the body and reduces bloating. One big stalk has only about 10 calories. If you want something crunchy, chew some celery sticks that offer a crisp texture, thus helping satisfy your cravings.

    Sweet potatoes are very low in calories one sweet potato only has about calories , have high water content, and contain antioxidant property. Broccoli is very low in calories and fat and its essential nutrients help support weight loss. In addition, broccoli also helps reduce your cholesterol, prevents your risk of heart disease, prevents cancer development, lower your risk of inflammation, and more!

    Cauliflower has zero fat, is notable for potassium contents, contains the cancer-fighting phytonutrient sulforaphane, offers omega-3s, provides a great source of calcium and other vitamins and minerals. Its fiber and vitamin C are very helpful for weight loss. Asparagus is not only very low in calories but is also rich in fiber that can help you feel satiated, keep digestive system moving, and stimulate growth of probiotics.

    With that being said, asparagus makes it a great food choice for weight loss. Additionally, asparagus contains Vitamins B1, B2, B3, and B6 that help regulate blood sugar level, and that helps stop food cravings and overeating. Potatoes are my favorite comfort food. Potatoes are loaded with fiber, potassium, and vitamin C. Just by eating a medium potato can help me reduce food cravings and satisfy the hunger drive. Starches like potatoes are low in calories, low in fat, and high in carbohydrate. Potatoes always keep me feeling satisfied, and thereby encouraging lasting weight loss.

    Carrots offer so many health benefits, such as boosting a healthy eyesight, improving skin health, preventing constipation, strengthening heart health, fighting bad cholesterol, and lowering blood pressure. Moreover, carrots are low in calories, which makes them a great choice for weight loss. Carrots contain high water and fiber content that promote a feeling of fullness and stop you from bingeing on unhealthy foods. Corn is great for curbing your appetite because it is rich in fiber. As we know that fiber can help us feel full longer, which can help prevent us from overeating.

    Besides supporting weight loss, corn provides the calories for daily metabolism and it is a rich source of vitamins and other minerals. Green peas contain many antioxidants and essential nutrients. Green peas are very filling because of their high amounts of dietary fiber and protein that promote weight loss.

    Avocados are loaded with vitamins, minerals, fiber and healthy monounsaturated fats that can easily fill you up, enable the cells to incinerate fat, reduce cholesterol, minimize your risk of breast cancer, and improve your skin and nails. My question is I am mostly vegan now but still struggling with my weight. Is … Vegan is easy, but sugar is impossible! Hi Sassy. I love animals and have been mostly vegetarian sometimes vegan for over half my life.

    I have hypoglycemia low blood sugar so I avoid many items. Good Afternoon : I am trying to get a weekly menu that I can follow as a vegan for weight loss? Do you do anything like that? I have been vegan for about three years now and vegetarian since I was I'm 33 now. I wanted to give you an little feedback on the side effects of your support in my vegan weight loss efforts. Being … My goal: Low Carb Vegan.

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    Hi - for medical reasons I need to be on a low carb diet, and since I've done that instead of vegan, I've lost 60 pounds and have pounds to go. I'm positively bubbling! And as a bonus, I've lost 8 pounds in the last 3 weeks - without even trying! Monthly cooking tips and inspiration! We have a strict no-spam policy. RSS Feed.

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    Vegan Basics New Vegan? Freestyle Cooking Go Recipe Free! Need Some Help? By Patty Knutson. I think the bigger concern for me is that I never seem to …. Weight loss program for vegans? Vegan is easy, but sugar is impossible! I have currently gone back to being vegan again and I'm …. I need to lose approx …. Over time I have developed ….

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