Vegan diet is a diet in which animals or any products made from them are not eaten. Especially green vegetables and dry fruits are included in this diet. By taking a vegan diet, fat does not accumulate in the body, due to which a person remains healthy for a long time. Let us tell you that the vegan diet is quite different from the vegetarian diet, because dairy products are not included in it. In this diet you can take grains, seeds, fruits, vegetables and dry-fruits.
A vegan diet includes legumes, grains, and seeds. Also includes fruits, vegetables and everything that is produced by plants such as nuts and dry fruits. People on a vegetarian diet try to include all types of foods in their diet and include the maximum amount of proteins and nutrients in order to stay healthy.
In order to stay healthy in this vegetarian diet, people try to include maximum amount of all types of food, protein and nutrients in their diet. But that doesn’t mean that this diet is the best. Before you leave your regular diet and adopt a vegan diet, we are telling you about its merits and demerits so that you can make it easier to decide.
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Benefits, Drawbacks, Vegan Diet Dietary Tips
There are many types of this diet. In this, different foods have to be eaten according to different diets.
1. Whole Food Vegan Diet.
Whole Grains, Legumes, Fruits, Vegetables, Nuts and Seeds are consumed in this diet.
2. Raw Food Vegan Diet.
Raw fruits, raw vegetables, nuts, seeds etc. are consumed in this diet. In the meantime, they can be cooked to a temperature of 118 °F (48 °C).
3. 80/10/10 Vegan Diet (80/10/10 Vegan Diet)
In this diet, more attention is paid to eating raw foods, which contain very less amount of fat. Like avocado and nuts etc.
4. Starch Solution Vegan Diet
This diet consists of low fat and high carb vegetarian food. But instead of fruits, potatoes, rice and corn are consumed.
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Vegan Diet Side Effects:
Following a strict vegan diet can do more harm than good.
Vegan diet is becoming increasingly popular. To stay healthy, people are including many types of fruits and vegetables in their diet. Which are full of many nutrition necessary for no doubt health. By consuming them, weight and cholesterol are controlled, as well as the chances of heart diseases are also reduced to a great extent. But for some people following a vegan diet is proving to be harmful. Because they eat these food options raw.
These people believe that by eating cooked fruits and vegetables, the nutrients present in them are destroyed, while if they are eaten raw, it gives energy to the body and many diseases can be cured or avoided. . But according to research, going to the extreme level and following a vegan diet can cause harm instead of benefit. Let’s learn how
Essential Nutrients Become Less
Not all, but some vegetables, which include red vegetables, reduce their nutritional content by cooking them. Cooking them reduces the thiamine present in it by 22 percent. It is a form of vitamin C, which works to keep our nervous system healthy. So cooking some vegetables there increases their nutrients.
These include spinach, by cooking it and eating it, our body is able to absorb the calcium present in it better. There are also tomatoes whose cooking increases the amount of lycopene by more than 50%. Which reduces the risk of cancer and heart problems.
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There May be Deficiency of Vitamins and Minerals
In a raw vegan diet, many essential vitamins and minerals like iron, omega-3 fatty acids, vitamin B, C, selenium, zinc are missing. Vitamin C deficiency can cause jaundice, sore mouth, eye problems, depression, and mood swings.
Experts believe that if you follow the vegan diet very strictly, then first of all it is important to know its advantages and disadvantages. Choose your diet according to the nutrients so that there is no shortage of anything in the body.
Benefits of Vegan Diet
1. This diet includes food rich in antioxidants, which prevents chronic disease from occurring. It also protects against diseases like blood pressure and diabetes.
2. It does not contain cholesterol at all and even saturated fats are also very less in it. It reduces the risk of major problems and keeps your heart and body healthy.
3. This diet also saves the life of animals.
4. It also helps in protecting the environment and also reduces your carbon footprint.
5. It helps to control your diet and your meals.
6. A vegan diet helps you lose more weight by reducing your calorie intake and increasing your protein intake.
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Disadvantages of Vegan Diet
1. Completely eliminating animal produce from your diet can lead to deficiencies in the body. Your body needs vitamins and minerals such as calcium and omega-3s, which can be found in meat and dairy products.
2. A vegan diet requires you to rely on other sources to get enough nutrients. Because of which your digestive system can get upset, cause discomfort and make your digestive system weak.
3. You can weaken your body in saving animals and adapting to the environment.
4. You will not be able to eat out at all because there are a number of restaurants that serve vegan food.
5. Deficiency of proteins and minerals in the body can aggravate your existing disease or even lead to major health problems.
6. You will cut too many calories from your diet and then a calorie deficit can lead to weight gain.
There are many types of diets followed in the fitness industry to lose weight and stay fit. There are different rules to follow for each type of diet. like-
Keto Diet | The GM or General Motor Diet | Boiled Food+No Sugar & Salt Diet
The Paleo Diet | Low Carb Diet | Carb Cycling | Dukan Diet
Ultra Low Fat Diet | Atkins Diet | HCG Diet | Intermittent Fasting etc.
But nowadays, along with celebrities, many people are following another diet, which is named “Vegan Diet”. It is considered a very good diet to lose weight and stay fit.
We hope this article will wake you up for your health. Stay Healthy Stay Safe. If this article is lil bit helpful then leave a comment. Thank you for your time.
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