A Vegan diet excludes all the animal products from the diet plan, be it milk or milk products as well. The vegan diet focuses on plant-based foods and beverages and eliminates all products that involve animals in any processing.
It includes mainly fruits, vegetables, grains, pulses, nuts.
Vegan diets are the best if you really want to shed those extra pounds. They are rich in proteins and vitamins and free of carbs and fats. If you are new to it and have difficulties following it regularly, there are varieties of vegan diets that you can adapt like a whole-food vegan diet that includes whole grains, legumes, vegetables, nuts etc.
A raw-food vegan diet that is based on raw fruits and vegetables, seeds etc. Also, there is one for all food lovers i.e. a junk-food vegan diet that has not so vegan ingredients but, fries, yoghurts, vegan desserts etc. Vegan diets are actually very effective in helping lose weight as they naturally reduce the number of calories you intake. Research says that vegan diets reduce blood sugar and helps you keep in control.
The benefits include higher insulin sensitivity, lesser cancer risks, arthritis, kidney functions, etc. They warn you for your future health and consequences. The research rarely differentiates between different types of vegan diets, but there are several ways to follow a vegan diet.
Weekly Diet Chart for Vegans
Sunday
Breakfast (8:00-8:30AM): Aloo Paratha (2) + Bottle gourd Raita (1/2 cup)
Mid-Meal (11:00-11:30AM): Shikanji (1 glass) + 1 Apple
Lunch (2:00-2:30PM): 1/2 cup rice + 1 chapati + Daal (1/2 cup) + Cauliflower curry (1 cup)
Evening (4:00-4:30PM): Boiled Corns n Carrots (1/2 cup) + Black Tea (1 cup)
Dinner (8:00-8:30PM): 2 Chapati+ Lady's Finger
Curry (1 cup)
Monday
Breakfast (8:00-8:30AM): Paratha (2) + Dum Aloo (1/2 cup)
Mid-Meal (11:00-11:30AM): Shikanji (1 glass) + 1 Lemon
Lunch (2:00-2:30PM): 1 cup Rice + Soy Bean curry (1 cup) + Salad (1/2 cup)
Evening (4:00-4:30PM): Chana Chat (1/2 cup) + Black Tea (1 cup)
Dinner (8:00-8:30PM): 2 Chapathi + Mix Veg (1 cup)
Tuesday
Breakfast (8:00-8:30AM): Onion Paratha (2) + Raita (1/2 cup)
Mid-Meal (11:00-11:30AM): Shikanji (1 glass) + Pomegranate (1/2 cup)
Lunch (2:00-2:30PM): 1/2 cup rice + 1 chapati + Daal (1/2 cup) + Cauliflower curry (1 cup)
Evening (4:00-4:30PM): Sprouts (1/2 cup)
Dinner (8:00-8:30PM): 2 Chapati + Snake Gourd
Curry (1 cup)
Wednesday
Breakfast (8:00-8:30AM): Paratha (2) + Baked Brinjal (1/2 cup)
Mid-Meal (11:00-11:30AM): Shikanji (1 glass) + 2 Chikus
Lunch (2:00-2:30PM): 1 cup Rice + Soy bean curry (1 cup) + Salad (1/2 cup)
Evening (4:00-4:30PM): Cucumber n Carrot Salad (1/2 cup) + Black Tea (1 cup)
Dinner (8:00-8:30PM): 2 Chapati + Potato n Pumpkin
Curry (1 cup)
Thursday
Breakfast (8:00-8:30AM): Aloo Paratha (2) + Cucumber Raita (1/2 cup)
Mid-Meal (11:00-11:30AM): Shikanji (1 glass) + Grapes (1 cup)
Lunch (2:00-2:30PM): 1/2 cup Rice + 1 Chapati + Daal (1/2 cup) + Stuffed Capsicum (1 cup)
Evening (4:00-4:30PM): Boiled Corns n Carrots (1/2 cup) + Black Tea (1 cup)
Dinner (8:00-8:30PM): 2 Chapati + Potato n French Beans
Curry (1 cup)
Friday
Breakfast (8:00-8:30AM): Onion Paratha (2) + Baked Pointed Gourd (4 pcs.)
Mid-Meal (11:00-11:30AM): Shikanji (1 glass) + 1 Banana
Lunch (2:00-2:30PM): 1/2 cup Rice + 1 Chapati + 1/2 cup Daal + Mushroom
Curry (1 cup)
Evening (4:00-4:30PM): Chana Chat (1/2 cup) + Black Tea (1 cup)
Dinner (8:00-8:30PM): 2 Chapati + Ridge Gourd
Curry (1 cup)
Saturday
Breakfast (8:00-8:30AM): Methi Paratha (2) + Raita (1/2 cup)
Mid-Meal (11:00-11:30AM): Shikanji (1 glass) + 1 Mango
Lunch (2:00-2:30PM): 3 Chapati + Baked Daal Badi (1/2 cup) + Drumstick
Curry (1 cup)
Evening (4:00-4:30PM): Sprouts (1/2 cup)
Dinner (8:00-8:30PM): 2 Chapati + Carrot n Beetroot
Curry (1 cup)
Food Stuff To Limit:
Animal Food: Chicken, all types of fish, milk, yogurt, butter, ice cream, honey.
Additives: Natural flavorings, omega-3 fatty acids, vitamin D3 found in fish oil, whey, caesin and lactose
Food that sometimes contain animal ingredients: Bread, beer, wine, caeser dressing, chewing gums containing gelatin, fresh fries, pasta, potato chips.
Vegan Junk Food, Vegan Sweetners, Some dairy free milks, vegan protein bars
Diet Do's And Dont's
Dieting Do's:
Eat veggies as they are full of fiber and micronutrients that are critical to keeping you satiated and full of energy.
Include probiotics as they are good bacteria that live in our gut.
When transitioning to a new eating style, or anytime for that matter, it's important to track your food so you know you're getting the macro- and micronutrients your body needs to fuel your life.
Drink plenty of water. If you don't like it plain, spruce it up by adding citrus slices, mashed fruit like berries, or a few sprigs of fresh mint.
Veganise your usual meals.
Dieting Don'ts:
Become a carb-o-vore. You need to be creative to make sure you're also including enough protein and fats in your diet.
Become vegan to be like your freind ot favorite celebrity. Your diet should be something that makes you feel good.
Think that something is healthy just because it is vegan. You still need to be a label-reader.
Dont load up on vegan junk food. Make sure there aren't any sneaky sugars, extra sodium or preservatives that won't serve your goals.
Dont forget to add protein in your diet. Plant-based foods can provide enough, but it's important to include protein sources in every meal.
Food Items Safe To Have:
Legumes: Beans, lentils and peas are nutrient-rich plant alternatives to animal-derived foods. Sprouting, fermenting and proper cooking can increase nutrient absorption.
Nuts, Nut Butters and Seeds: Nuts, seeds and their butters are nutritious, versatile foods that are rich in protein and nutrients. Every vegan should consider adding them to their pantry.
Hemp, Flax and Chia Seeds: The seeds of hemp, chia and flax are richer in protein and ALA than most other seeds. Flax and chia seeds are also great substitutes for eggs in recipes.
Tofu and Other Minimally Processed Meat Substitutes: Minimally processed meat alternatives including tofu. Try to limit your consumption of heavily processed vegan mock meats.
Calcium-Fortified Plant Milks and Yogurts : Plant milks and yogurts fortified with calcium, vitamin D and vitamin B12 are good alternatives to products made from cows' milk.
Seaweed: Seaweed is a protein-rich source of essential fatty acids. It is also rich in antioxidants and iodine, but should not be relied on as a source of vitamin B
Sprouted and Fermented Plant Foods: Sprouting and fermenting foods helps enhance their nutritional value. Fermented foods also provide vegans with a source of probiotics and vitamin K