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Not all vegans are healthy or light, so the vegan diet does not lose weight. If you are a vegan and want to lose weight, here are some tips for going vegan.

First: Cut Ultra-Processed Carbs From Your Diet

When starting a vegan diet, it is common for many foods to be a source of carbohydrates, some of which are of poor quality. Similarly, there are many product trends that have made a breakthrough in the industry, as described below for animal-based foods such as cheese and yogurt.

It does not favor weight loss, so it is necessary to eliminate super-processed carbohydrates from food in the first place.

To do this, it is better to consume whole and unprocessed carbohydrates, such as whole wheat pasta, brown rice, potatoes, sweet potatoes, fruit, etc… and avoid ultra-processed foods such as sweets, white bread, sugar, pastries or industrial chips.

Subtracting carbs means eliminating free sugars and then saying goodbye to unrefined flour.

Add vegetable protein and fiber to increase satiety.

To lose weight, you must consume fewer calories than we expend daily. Therefore, adding vegetable proteins such as tofu, seitan, tempeh, various legumes, nuts and seeds can go a long way in achieving a good level of satiety.

In the same way, to obtain enough fiber, it is essential that each meal does not lack fresh fruits and vegetables, providing the body with very few calories and good nutrients.

Dried seaweed, peanut butter, and whole grains are also available, but overuse can result in significant carbohydrate formation.

Choose water as your usual drink and avoid fried foods

The last piece of advice if you want to lose weight on a vegan diet, although it is applicable to any diet, is that the usual drink is water, which is the key to weight control, since its intake promotes good hydration.

On the other hand, avoid fried foods that contain fat and calories, even if they are vegan and very healthy. For this reason, we recommend steamed, microwaved, grilled or baked.

These tips will help you lose weight on a vegan diet and at the same time help you protect your health with a nutrient-dense diet.

Carbohydrates are the basic nutrients of our diet. To protect our health and benefit from its consumption we must select the most appropriate. Therefore, in addition to pasta and rice, you will find many alternative sources of carbohydrates such as Teff. In this article we will talk about its properties, benefits and how to use it in the kitchen.

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Teff Characteristics

The real name is Eragrostis tef. Tef is a grain of Ethiopian origin that helps to obtain high-quality carbohydrates. High-quality carbohydrates contain a high proportion of almost all essential amino acids (except lysine), fiber, and numerous micronutrients.

According to the FAO, teff is high in plant-based iron and calcium, as shown in a study published in Economic Botany. Similarly, teff is a grain rich in B vitamins and contains copper, phosphorous, zinc, and other trace elements. In addition, since it does not contain gluten, it is suitable for coeliacs.

Published on Unplash by Batu Gezer

Its cultivation can be carried out in dry and water-filled soil under different climatic conditions, and the cultivation time is also relatively short, so it is very environmentally friendly. Its environmental impact is low and its production is safe and sustainable in the long term.

Advantages of Tef

Due to its high nutritional value, Teff helps to improve the quality of the diet, especially when dairy products are not consumed in a vegetarian diet. This is because you can get a high ratio of high-quality protein and calcium.

In addition, Teff is high in fiber (approximately 7%) which makes Teff an ideal source of carbohydrates as it can be beneficial for long-term energy gains and can have a big impact on metabolism. satiety of the body Especially when you’re looking to lose weight.

Similarly, teff can be mixed with other whole grains such as bran in the form of flour, including elements that benefit the body, such as probiotics, phytochemicals and antioxidants. As revealed in a study published in Food & Function, Teff is particularly useful in the prevention of various metabolic disorders such as diabetes, heart disease, vascular problems, obesity, dyslipidemia, and hypertension.

Published on Unplash by Akemy Mory

In addition, Teff, as Cariab Bay demonstrates in his book about this ancient grain with its valuable properties and benefits, has the amount of iron and vitamin B that are necessary to prevent anemia.

How to use Teff in the kitchen

Teff is commonly used as a flour to make a variety of breads and cakes. Among them, the classic injera or Ethiopian bread stands out. Which is like a crepe given its properties and is used to accompany preparations of all kinds.

Of course, instead of other more classic cereals, it can be used to make dough for cakes or pies, muffins, cookies, sauces or other flour-based preparations that are more nutritious and gluten-free.

You can also find Tef flakes in herbalists, stores that sell imported products or online stores with which you can make a delicious breakfast, replacing other commercial cereals that are not so nutritious.

Published on Unplash by Carl Barcelo

Whether you’re a celiac or a vegetarian or an omnivore, teff is a grain that can diversify your diet and add superior nutrients as well as other health-boosting properties. Do not stop trying it!