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The Vegan Diet|A Complete Guide for Beginners
BEGINNER’S GUIDE TO VEGAN Diet » how to go vegan
The vegan diet has become increasingly popular as more and more people have decided to go vegan for moral, ecological or fitness reasons.
If you follow vegan diet properly, it may result in various health benefits, including a slimmer waistline and improved blood sugar and blood pressure level.
Nonetheless, a diet based completely on plant foods may, in some cases, increase the risk of nutrient deficiencies which should always be considered and consult with doctors.
This video is a comprehensive beginner’s guide to the vegan diet. It aims to cover everything you need to know.
So first question is What Is the Vegan Diet?
Veganism is currently defined as “a way of living that attempts to eliminate all forms of animal exploitation and cruelty, be it from food, clothing, or any other purpose” according to The Vegan Society.
Different Types of Vegan Diets
Like vegetarians vegans do not eat meat (including beef, pork, poultry, fowl, game, animal seafood). The main difference between a vegan and vegetarian diet is that vegans exclude dairy products and eggs also. Ethical Vegans do not eat or consume any animal goods or by-products.
Vegans avoid eating any animal foods, as well as any foods containing ingredients derived from animals. These include:
• Meat and poultry such as Beef, lamb, pork, mutton, chicken,turkey, duck, quail, any other animal meat.
• Fish and seafood:
All types of fish sea foods are also forbidden in vegan diet.
• Dairy: Product like Milk, yogurt, cheese, butter, cream, ice cream, or any other dairy products are not allowed.
Eggs: All types of eggs from chickens, quails, ostriches, fish, are also not allowed.
Honey, bee pollen, royal jelly, are not allowed.
All kind of animal based ingridients such as, gelatin, animal-derived vitamin D3 and fish-derived omega-3 fatty acids are some of the examples which should not be used.
Foods to Eat
Fruits and vegetables both are great foods to increase your nutritional consumption. Leafy greens such as artichokes, spinach, kale, and mustard greens are particularly high in iron and calcium.
Whole grains & cereals:
Whole grains, cereals and pseudo cereals are a great source of complex carbs, fiber, iron, B-vitamins and several minerals which can be used in vegan diet.
Proteins: Proteins are composed of amino acids. Vegans obtain all their protein from plants, Sources of plant protein include legumes such as soy beans, soy milk, peas, peanuts, black beans, and chickpeas. grains such as quinoa, brown rice, corn, barley, bulgur, and wheat can also be used based on your choice.Seeds:Particularly chia and flaxseeds, which contain a good amount of protein and beneficial omega-3 fatty acids are recommended to use in vegan diet.Nuts and nut butters: Nuts and nut butters Particularly are a good sources of iron, magnesium, fiber, zinc, selenium and vitamin E which can be used to fulfill your body nutritional requirements.
Vegan Diets Can Help You Lose Weight
vegan diets can help you to lose weight and that why many people are opting for this diet plan, Part of the weight-related benefits vegans experience may be explained by factors other than diet. These may include healthier lifestyle choices, such as physical activity, and other health-related behaviors.Vegan Diets, Blood Sugar and Type 2 Diabetes and blood pressure.Vegan diets seem particularly effective at improving markers of blood sugar control. They may also lower the risk of developing type 2 diabetes and it help you to maintain blood pressure if you include daily exercise routine.