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Vegetarian diet:
“The Vegan Diet”

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Vegan diet without meat, eggs, milk and oil (strict vegetarian)


The Vegan Diet excludes all animal products, including dairy products, eggs, and honey. The Veganism is not only a good way to weight loss. Many people adopt veganism for philosophy and lifestyle and seek to exclude the use of animals for food, clothing, or any other purpose. There is around 0,5% and 1% of veganism in the world.

The vegan diet consists on a modified version of the nutritive pyramid - the first 3 groups are removed (lacteals, meat and oil), and are replaced by other 2: food with calcium and food with proteins and iron (without cholesterol).

Weight loss: 8 lbs per month.
Diet duration: minimum 1 month. Maximum, unlimited time.


Diet recommended for any healthy person, except persons with bones problems, kids, pregnant women and people under continuing medical treatment. Complement the diet with a multivitamins tablet.

Vegan Diet Plan: Vegan Essentials

Authorized daily food in the diet Vegan diet:

Whole grains: 8 to 13 rations.
Vegetables: 3 to 5 rations.
Fruits: 2 to 4 rations.
Food with calcium (no dairy): 2 to 3 rations.
Food with proteins and iron (without cholesterol): 2 to 3 rations.

Banned food in the Vegan diet:

Dairy products (milk, cheese)
Fish, meat (white and red meat)
Eggs
Fat, oil, sugar.

Vegan Food List: All you can eat for a Vegan Diet !

Grains

Eat daily (unlimited use):Eat with moderation:Eat rarely:
brown rice
corn
barley
millet
whole oats
wheat
germinated of wheat
potatoes
whole wheat flour (brown flour)
bread whole wheat
pasta whole wheat
bagels whole wheat
pancakes whole wheat
white rice
corn omelet
refined flour (white flour)
white bread
pasta with white flour

Vegetables

Eat daily (unlimited use):Eat with moderation:Eat rarely:
cabbage
broccoli
cabbage
carrots
onions
pumpkins
radish
cucumbers
celery
lettuce
cauliflower
artichokes
asparagus
zucchinis
tomatoes
watercress
spinach
spinach beets
onion
olivesno exception.

Fruits

Eat daily (with moderation):Eat with moderation:Eat rarely:
apples
oranges
cherries
bananas
raspberries
plums
mulberries
pears
melons
nectarines
grapes
oranges
peaches
lemons
strawberries
no exception. no exception.

Food with calcium (no dairy)

Eat daily (unlimited use):Eat with moderation:Eat rarely:
cabbage
spinach beets
konbu (sea algae)
hijiki (sea algae)
wakame (sea algae)
broccoli
germinated of mustard
endives
cabbage
turnip
spinach
onion
cauliflower
tofu (soy cheese)
seeds
no exception.

Food with iron and proteins (no animal origin)

Eat daily (unlimited use):Eat with moderation:Eat rarely:
cabbage
konbu (sea algae)
hijiki (sea algae)
wakame (sea algae)
endives
beans
lentils
broccoli
chickpeas
cauliflower
germinated of mustard
peanut
chestnuts
seeds
soy beans
no exception.

Benefits of the vegan diet


Vegetarians who follow the Vegan Diet lowering the risk of colon cancer, heart attack, high blood cholesterol, high blood pressure and prostate cancer. Properly planned vegan diets are healthful and have been found to completely satisfy nutritional needs in every stage of life, including during pregnancy and lactation.

Risks of the vegetarian diet


However, poorly planned, the vegan diet is low in calcium, iodine, vitamin B12 and vitamin D. Vegans are therefore encouraged to plan their diet and take dietary supplements as appropriate.
The vegan diet is expensive due do the price of organic food (soy, sesame, almonds, etc.).

Before starting a diet, please consult your nutritionist, she help you lose weight in good health.

 

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