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Vegan Diet Plan

Vegan Diet PlaneA vegan diet plan does not include any meat or animal by-products, such as milk, eggs, gelatin, marshmallows, and any other food product that have been derived from animals. There are many reasons to choose a vegan diet. Some decide upon it for ethical reasons because they feel it is wrong to contribute to the meat industry. Others choose a vegan diet plan because they simply wish to follow it as a healthy diet choice, they feel its a good way on how to detox your body, do a master cleanse, fasting or following programs such as those put out by Yuri Elkaim. Eating vegan foods helps them cope with certain health issues, such as heart disease, Crohns, or Celiac disease.


A vegan diet can be a change that lasts a lifetime, or only be a temporary choice to improve overall health, flush the body of toxins, or simply lose weight. Whatever your reasons for choosing a vegan diet plan, you must be sure to follow a few rules to make sure that you do it healthily and are not depriving your body of essential nutrients.


If you are new to a vegan diet, then it is very important to learn how to replace the nutrients you used to receive from non-vegan foods with foods that are permitted in your new diet. The most obvious of these nutrients you will need to find new sources for are calcium, iron, and protein. Fortunately, all of these nutrients are found in high concentrations in a wide variety of vegan foods. These foods can also be used in juice cleanses and liver cleanses.


Calcium which is most commonly found in milk, cheese, and yogurt, can also be found in a number of unlikely sources. A terrific source of calcium is found in soybeans. This delicious vegetable not only has 25% of your daily required calcium content in one cup, but is packed with all sorts of nutrients besides calcium and is a must have in any vegan diet plan. Other great sources of calcium are in green leafy vegetables such as spinach, kale, and broccoli, oranges, oatmeal, tofu, soy milk, and almonds.


The list of foods high in iron is surprisingly similar to the calcium list. Once again, soybeans rank high on this list, providing 25% of your needed iron in just one cup and green, leafy vegetables are also essentials in a healthy vegan diet plan. Other sources of iron are lentils, beans, quinoa, iron-enriched bagels, potatoes, and chickpeas.


Protein is perhaps the easiest nutrient to get when you are living on your vegan diet plan, because it is found in some quantity or another in almost everything. The highest concentrations of protein though are in oatmeal, nuts, beans, whole grain bread, bagels, peanut butter, and tofu.


As stated, calcium, iron, and protein are the most obvious nutrients you might be missing out on because of how strongly their presence is associated with animal products. Another nutrient, however, that people are less likely to think of is omega-3 fatty acids. This essential nutrient, helps reduce inflammation and has been directly linked to the prevention of heart disease. Typically, omega-3 is found in fish. As a vegan, however, you may easily compensate for the lack of omega-3 in your diet by simply adding tofu, soybeans, walnuts, and flaxseed to your vegan diet plan. Flaxseed is easily ground up and can be added to a variety of foods without altering the taste.


If you are not very adept at meal planning, then there are many free online resources that can help you by providing you a vegan diet plan of their own design. Amy’s, which puts out its own line of vegan products, offers a 14 day vegan diet plan on their website, complete with a full shopping list to get you started. If you are not interested in getting a vegan diet plan that will include a lot of Amy’s products, however, then that’s not a problem. The nutrition group Eating Well has many vegetarian diet plans on their website that last for 28 days and can be easily adjusted to fit a vegan lifestyle.



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If you are looking to safely lose weight on a vegan diet plan, then be sure to eat at least 1200 calories a day. Of Eating Well’s vegetarian meal plans, it offers a 1200 calorie meal plan meant to offer a variety of foods to ensure you lose weight on the plan while still getting the minimum nutritional requirements your body needs to continue functioning properly.


While following a vegan diet plan, some also choose to cut gluten from their diets. What is gluten? It is a protein composite belonging to a large family of proteins and is found primarily within the mature seeds of wheat, barley, and rye and is responsible for the elasticity of dough. In itself, it doesn’t do much good or bad for most people. Because it is a protein composite, it does add a little protein to your diet when you take it in from foods such as bread, bran, cereal, pasta, beer, couscous, and graham crackers. For those suffering from Celiac disease, IBS or a gluten sensitivity, gluten is extraordinary painful when ingested. Even some who do not have issues with gluten have decided to cut it out of their diets. If you are one of these people, then don’t fret; it is still very easy to follow a healthy diet plan while avoiding gluten. Be sure to eat gluten-free breads and lots of gluten-free grains such as quinoa, buckwheat, corn, and millet.


Whichever vegan diet plan you choose, be sure to eat a wide variety of foods to ensure proper nutrition. If you are smart about your choices, then you will quickly be on your way to being a healthier individual.


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