How to Lose Fat on a Vegan Diet? | Vegan Fitness
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References:
1. Losing fat, not muscle, is essential to avoid slowing down your metabolism and generating metabolic and behavioral problems. A plant-based diet has proven to be the best ally for this goal. Study: Effects of an Ad Libitum Consumed Low-Fat Plant-Based Diet Supplemented with Plant-Based Meal Replacements on Body Composition Indices https://www.ncbi.nlm.nih.gov/pmc/arti...
2. A plant-based diet, compared to diets containing animal products and ultra-processed foods, provides fewer calories in the same total volume of food; 1. Plant-based diets improve the gut microbiota profile and help improve insulin sensitivity. Study: Plant-Based Diets in the Reduction of Body Fat: Physiological Effects and Biochemical Insights https://sci-hub.se/10.3390/nu11112712
2. Plant-based diets are more effective at reversing insulin resistance than traditional dietary protocols for treating this condition, which do contain animal and processed foods. Study: A plant-based diet for the prevention and treatment of type 2 diabetes https://www.ncbi.nlm.nih.gov/pmc/arti...
3. Similar results to the previous study were obtained with a modified DASH-type eating plan (without meat). Study: Improvement of glycemic indices by a hypocaloric legume-based DASH diet in adults with type 2 diabetes: a randomized controlled trial https://pubmed.ncbi.nlm.nih.gov/35347...
5. A dietary protocol of at least 90% of calories from whole plant foods resulted in almost all patients with type 2 diabetes eliminating or at least significantly reducing their intake of diabetes medications. Study: Glycemic and cardiovascular parameters improved in type 2 diabetes with the high nutrient density (HND) diet https://www.drfuhrman.com/content-ima...
6. Fruits sensitize our bodies to insulin and are widely recognized as protective foods against insulin resistance and, therefore, protective against type 2 diabetes. Study: Fruit and vegetable intake and risk of type 2 diabetes mellitus: meta-analysis of prospective cohort studies https://bmjopen.bmj.com/content/4/11/...
7. Fruit consumption is consistently associated with leaner bodies and lower body fat, despite its fructose content: Paradoxical Effects of Fruit on Obesity https://www.ncbi.nlm.nih.gov/pmc/arti...
8. Both muscle contraction and the maintenance of developed muscle mass stimulate the production of myokines, a group of molecules essential for our metabolism. Studies: Myokines: The endocrine coupling of skeletal muscle and bone https://pubmed.ncbi.nlm.nih.gov/31952... + Muscle–Organ Crosstalk: The Emerging Roles of Myokines https://www.ncbi.nlm.nih.gov/pmc/arti...
9. During the Paleolithic period of our evolution, the human diet was essentially plant-based, with modest and infrequent consumption of animal products. Studies: Paleolithic Diet https://www.ncbi.nlm.nih.gov/books/NB... + Evolution of dietary antioxidants https://www.sciencedirect.com/science... + Vegetarian diets and public health: biomarker and redox connections https://pubmed.ncbi.nlm.nih.gov/20222...
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Website for vegan nutrition based on scientific evidence: https://www.fitnessveganooficial.com/
Website of photographer Mairo Arde Mora (Designed the video intro and the current channel logo): http://mairoarde.com/portfolio/portfo...
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Table of Contents:
01:29 Energy Balance
03:28 Advantages of a Plant-Based Diet for Fat Loss
04:52 Magic Groups (Can be eaten deliberately)
06:22 What foods are legumes?
07:14 Groups to Be Careful With (Should be consumed in moderation)
08:14 How to Avoid Gas from Legumes?
10:30 Hacks: Strategies to Avoid Ultra-Processed Foods
12:45 Physical Activity
13:26 Evolutionary Nutrition
14:58 Summary