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World Vegan Day - Vegan Diet World Vegan Day - Vegan Diet

1st Of November is World Vegan Day. Try a Vegetarian Option Today!

What Is a Vegan Diet?

Vegan Diet PlanVegan diet is a type of vegetarian diet that does not allow animal produce including eggs and milk and all other animal-derived ingredients. Many vegans also do not eat foods that are processed using animal products, such as refined white sugar and some wines.
Most vegans also avoid the use of all products tested on animals, as well as animal-derived non-food products, such as leather, fur and wool.

What does one eat on a Vegan diet?

A vegan diet includes plant produce like all grains, beans, legumes, vegetables and fruits and the preparations combining them. Soya milk, almond milk is substitute to dairy. Vegan is different from vegetarianism as the former does not allow even milk produce and consumption of honey is also debatable. Any ingredient produced from animal or animal remains will not be consumed. For instance, leather, wool and pashmina shawls will not be tolerated by a Vegan.
The Vegan Society, the world′s first, was founded in November 1944. As early as 1909 the ethics of consuming dairy products were hotly debated within the vegetarian movement. In August 1944, Elsie Shrigley and Donald Watson (a conscientious objector later to be acclaimed as the Vegan Society′s Founder) agreed the desirability of coordinating ′non-dairy vegetarians′; despite opposition from prominent vegetarians unwilling to even consider adopting a diet free of all animal products. In November, Donald organised a London meeting of six like-minded ′non-dairy vegetarians′ at which it was decided to form a new society and adopt a new name to describe them - vegan derived from Vegetarian.
The three main reasons people adopt veganism are health, environmental, and animal rights.
Mahatma Gandhi, Sir Isaac Newton & Pamela Anderson are three of famous personalities known to have adopted a Vegan lifestyle.
Vegan Diet for Weight Loss - Yes this is the trend to adopt if one is looking for speedy weight loss.
What can you expect on a Vegan Weight Loss Meal Plan?
Vegan weight loss meal plan is a complete plant based meal plan. DesiDieter tries its hand on planning a generic diet plan that is Vegan;
Early Morning: Green Herb Tea with Jaggery
Breakfast: Banana + Mangoes + Almonds
Mid-Morning: Sugar Free Soy Milk (Organic)
Lunch: Brown Rice with Tofu & Zucchini
Evening: Hot Lemon Tea with Jaggery & Peanut Brittle
Dinner: Boiled Potato with Clear Tomato Soup
What Should One Consider While Following Vegan Weight Loss Plan?
Calcium is required for bone formation and dairy is known to best absorbed form of calcium. Vegan diet is devoid of milk and milk products. Thus it is important to supplement the diet with dark green vegetables, such as spinach, fenugreek, turnip and collard greens, mustard and broccoli, calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu.
Iron is a crucial component of red blood cells. Mayo clinic recommends dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables and dried fruit are good sources of iron. Because iron isn′t as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for non-vegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you′re eating iron-containing foods.
Protein is obtained in plant protein from in Vegan diet. Protein helps maintain healthy skin, bones, muscles and organs. Eggs, meat and dairy provide protein. Diet lacking this need to be supplemented with plant sources includes soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains.
Vegan Diet may be deficient in:
Vitamin B-12 which is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B-12 until severe problems occur. For this reason, it′s important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.
Vitamin D plays an important role in bone health. Vitamin D is obtained from to cow′s milk, some brands of soy and rice milk and some cereals and margarines. However, if you don′t eat enough fortified foods and have limited sun exposure, you may need supplementation with vitamin D-2 (derived from plants).
Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins. Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. A Vegan diet may lack zinc so one needs to eat plenty of plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ.
Excerpts taken from recognised resource bank. 

For more information on diet, nutrition, health, weight loss or fitness contact DesiDieter Health and Diet Experts.

Tina Khanna,
DesiDieter Diet Expert


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