Veganism is more of a lifestyle choice than a diet, and people choose to adopt it for different reasons, including health, ethical and environmental reasons.
A nutritionally sound vegan diet needs variety, and should include fruits, vegetables, whole grains, green leafy vegetables, legumes, nuts and seeds.
All of these foods help with weight loss, as well as lowering blood pressure, blood sugar, regulating cholesterol and can help prevent chronic diseases.
Beans including kidney beans, black beans, garbanzo beans, soybeans and pinto beans are very low in fat, and make a good addition to a weight loss vegan diet.
A cup of black beans provides 15 grams of proteins, and no saturated fat. Chickpeas have 2 grams of resistant starch in half a serving.
Oats are a perfect way to provide slow release carbohydrates, fiber and resistant starch. A half cup of oats contains around 5 grams of resistant starch, which is a metabolic booster and a healthy carbohydrate.
Avocados contain unsaturated fats that raise the body’s leptin levels. Leptin is a hormone that tells the brain you’re full, and avocados also contain oleic acid that triggers the body to curb hunger.
These nuts contain heart-friendly mono and polyunsaturated fats, which, when consumed along with fiber-rich fruits and vegetables, help to reduce the risk of heart disease.
Pistachios also help control the hunger hormone to keep you feeling fuller for longer.
5. Chia Seeds
These little black seeds are packed with omega-3 fatty acids, and they help suppress appetite by activating the fat burning hormone glucagon.
A good tip is to soak chia seeds for 30 minutes before eating, so they swell up to 10 times their original size. This means that the stomach will signal it’s full much quicker.
Broccoli is full of fiber, which keeps your digestive system running smoothly, as well as helping you feel fuller for longer.
As a bonus, the antioxidants in broccoli help to fight aging and cell degeneration.
7. Brown Rice
Half a cup of brown rice contains 2 grams of resistant starch, which aids in burning fat. It’s also heavy and filling, but low in calories.
One pear contains around 15% of the daily recommended dose of fiber, but you must eat it with the skin on for best effect.
One study showed that women who ate three pears a day lost more weight than those who didn’t.
Drinking lemon water before a meal can help you lose excess weight. Lemon water stimulates the flow of saliva and gastric juices to help digestion, and it also helps to clean and detoxify your body.
10. Red Wine
Red wine, like all alcohol, should be drunk in moderation, as alcohol contains a lot of sugars. Red wine contains a substance called piceatannol, which slows down the generation of young fat cells, and prevents them growing into mature fat cells.
Resveratrol is an antioxidant found in the skin of grapes, and it prevents blood clotting in the arteries and also lowers cholesterol levels.
Grapefruit has long been considered the dieter’s friend. One of the compounds found in grapefruit helps to lower insulin, and as it contains a great deal of water and fiber, you can eat large amounts without consuming too many calories.
Almonds are full of healthy fats, and can trigger hormones that can curb hunger pangs.
Have a handful of almonds as a snack between meals. They are good for skin and hair, as well as being high in magnesium and vitamin B2.
13. Green Tea
Green tea helps to hydrate your body and flush out the toxins, as well as giving the metabolism a boost.
Asparagus contains only 4 calories per spear, and it’s a good source of vitamins A, B, C and E, along with zinc and potassium.
The high fiber content in asparagus aids digestion and increases satiety.
Tomatoes help in reducing inflammation, and the lycopene in them is a possible agent for preventing different types of cancer.
chilis can help to boost your metabolism, and one chili pepper contains a day’s amount of beta-carotene and twice the recommended vitamin C allowance.
Lentils are a good choice for satiating fiber and protein. A half cup of lentils gives 3.5 grams of resistant starch to help boost metabolism, and one cup of lentils contains 18 grams of protein.
A medium-sized, slightly green banana contains 110 calories, and 13 grams of resistant starch, which helps keep you fuller for longer.
Bananas also contain zinc and fiber, and help maintain skin health.
Watermelons are very low in calories, and are made up of 92% water. They contain large amounts of antioxidants and potassium, which support the immune system.
Berries are a great source of antioxidants and fiber, with a cup of berries containing 8 grams of fiber for only 60 calories.
Berries are rich in vitamin C and several essential minerals and phytonutrients.
21. Dark Chocolate
Dark chocolate is full of monounsaturated fatty acids that help tone down cravings for sweet, salty and fatty foods. It contains phenolic antioxidants that attack free radicals to help protect the body from several diseases.
Dark chocolate is a mood enhancer, which can also curb your desire to eat junk food. You can buy special vegan dark chocolate bars that aren’t made with animal products.
Papayas are full of fiber, and have a high water content. Papayas can also relieve morning sickness and nausea, so are great for pregnant women.
This whole grain is full of protein, which helps you stave off hunger pangs for longer. It also contains amino acids, fiber, B vitamins and complex carbohydrates.
The pectin in apples helps to limit the absorption of fat in the cells, and a medium apple is only around 95 calories.
25. Whole Grains
Whole grains are much healthier than processed ones, and they contain fiber, B vitamins, vitamin E, magnesium and iron.
Barley contains 2 grams of resistant starch per serving, and all whole grains are full of nutrients, as well as being filling.