Exercising While on a Vegan Diet

Reducing body fat and maintaining a healthy weight is the key to a long life. But how do you get started? One of the best ways to speed up your metabolism is changing what you eat. Even if you’re hitting the gym seven days a week, you won’t see the results you want until you revamp your diet.


Many people confuse vegan and vegetarian diets. When you follow a plant-based vegan diet, you avoid all meat and animal byproducts, which include milk, eggs and honey. Aside from weight loss, a vegan diet has many benefits. For example, following a plant-based diet helps reduce the risk of certain cancers. However, there are many precautions new vegans need to be aware of to maintain good health. You must first ensure that you’re consuming the appropriate balance of vitamins, minerals and amino acids. In addition, as with any new diet plan, you need to incorporate daily exercise into your routine to lose weight.


Diet and Exercise
Whether you’re trying to lose weight or just maintain the weight you currently are, regular exercise is a must. In general, adults should perform at least 150 minutes of cardiovascular activity every week. Roughly, this equates to 30 minutes of aerobic exercise at least five days a week. Furthermore, you should incorporate at least two days of weight training into your exercise routine to build lean muscle and bone. Thankfully, becoming vegan will not affect how or how often you should exercise.

Cardio and Strength Training
Exercise comes many forms, but it’s typically broken down into three distinct categories, which include resistance training, cardiovascular activity and weight-bearing exercises.

Cardiovascular exercise is specifically designed to burn fat, increase stamina and strengthen your heart. Resistance training includes crunches, push-ups and lifting weights. Bone-strengthening exercises include jogging, gymnastics and PraiseMoves.

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Proper Nutrition
Before you replace animal meats with fruit, vegetables and legumes, you should have a basic understanding of which nutrients you need to stay healthy and active. To maintain good health, you need the right balance of iron, calcium, vitamin D and B-12. In addition, you need to consume omega-3 fatty acids and protein. Protein is vital for muscle regeneration and growth. There are many alternatives sources of protein, which include spinach, peanut butter, kidney beans and chickpeas. Many of these foods also contain a sufficient amount of amino acids as well.

Calcium is also important for strong, healthy bones, which can be found in leafy greens. When you start a vegan diet, you must maintain the appropriate level of iron, which can be difficult. Be sure to stock up on almonds, spinach, cashews and seedless raisins. Finding adequate sources of vitamin D is also easy. In addition to getting outside and soaking up the sun, make a point to eat more kale, soybeans, spinach and collard greens.

The most important aspect of becoming vegan knowing where to find alternate sources of vitamins and minerals you find in animal products. And although it may seem overwhelming at first, going vegan might be the best decision you ever make.


Again, the vegan diet should only be used as a cleanse and only for temporary use.


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Give thanks to the Lord, for He is good; For His lovingkindness (graciousness, mercy, compassion) endures forever.  Psalm 136:1


Do’s and Don’ts of Vegan for Weight Loss

Abiding by a vegan lifestyle undoubtedly comes with some added benefits. It can protect against type 2 diabetes and certain cancers, it can lower blood sugar levels, and improve kidney function. What’s more, veganism appeals to a lot of individuals for its ability to increase weight loss and reduce excess fat. However, when transitioning into a plant-based diet, it’s imperative to do so in a healthy and efficient manner.

Ease Into The Transition
It’s not that easy to quit cold turkey – pun intended. You need to allot your body a grace period so it can get acquainted with the new diet you’re introducing. A sudden shift into a vegan lifestyle can be a big adjustment for your body, so it’s important to slowly cut out animal products while your body regulates.

Add Probiotics to Your Diet
Now that dairy is no longer part of your diet, it’s important to implement other forms of probiotics into your daily intake. Dairy products contain probiotics, live bacteria that are good for your health, but there are vegan-friendly alternatives including tempeh, sauerkraut, and kombucha that serve as adequate probiotic substitutes.

Fiber Fiber Fiber!

Veggies are such an important source of fiber. Not only do they keep your energy levels up, they provide micronutrients that keep you healthy. When transitioning into a vegan diet, it’s important to not skimp on your veggies just because a vegan diet is assumed to be healthier. Maintaining substantial vegetable intake facilitates weight loss while simultaneously balancing a vegan diet.


Don’t Go Overboard on The Carbo-loading

“Carb up” and “Carbo-o-vore” are phrases that are common among the vegan community. While vegan pasta may be a go-to favorite, we still need ample amounts of protein and healthy fats in our bodies. Acai bowls, smoothie shakes, and coconut yogurt are tasty dishes that offer subtle amounts of carbs without going overboard.

Just Because It’s Vegan, Doesn’t Mean It’s Healthy

…and that’s the harsh reality of it! There are plenty of vegan foods that are processed and have high sodium levels, which is why it’s beneficial to read labels and know what you’re putting in your body. Don’t be fooled by a “100% vegan” or “vegan food” label, always be mindful of the products you’re choosing if you want to lose weight the right way.

Don’t Lose Track Of The Food You’re Consuming
Sometimes it can be easy to shovel copious amounts of vegan eats into your mouth without tracking what you’re eating. Moderation is key among any diet, but especially a vegan one. Logging your micro and macronutrients will help keep the body fueled while also allowing you to properly shed some weight.

The vegan diet should only be temporary because it is crucial to get the nutrients from raw cheese and fermented dairy like Amasai.

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Choosing Between Fresh or Processed Food

Part of what makes a vegan diet so beneficial to your health is that it encourages clean eating but it should only be for short term cleansing and not for long term. Even though some processed foods are vegan, eating them often is discouraged.


Processed Foods Lack Nutrients

Because a vegan diet does not allow for meat or cheese, those nutrients, as well as others, must be found in other foods. Beans and nuts are excellent sources of protein and calcium can be easily found in greens. The problem with eating too many processed foods is that they fill you up without having any nutritional value. If you eat processed foods too often, you are most likely neglecting to consume enough of the essential vitamins and minerals necessary to maintain your health. Having healthy levels of vitamins and minerals in your system can also increase energy and promote weight loss.

Processed Foods are High in Calories

You may be able to regularly consume processed foods and still eat enough healthy food to ensure an adequate level of nutrients, but the calories in those processed food can really add up. Most whole fruits and veggies (with some exceptions such as certain squash, avocados and cherries) contain less than 100 calories each. Because of this, it is easy to stay full and lose weight on a vegan diet. You can eat plenty of fruits and vegetables, supplemented with whole grains and vegan protein options, and not feel deprived.

The Benefits of a Vegan Cleanse Diet

The health benefits of a vegan cleansing diet lie in eating plenty of whole foods. Fruits, vegetables, legumes, nuts and whole grains are key to a successful vegan diet. If you choose to replace these with processed foods, which are often full of fat and high in sodium, you will miss out on the complete benefits of a vegan diet. You may find that your energy levels decrease and your weight loss is not as significant as you had hoped. In addition, healthy vegan options are often high in fiber and water, keeping you full longer and aiding in your overall hydration levels.

If you find that you are not losing as much weight as you would like since going vegan, or that you aren’t feeling well, take stock of your food choices. Make sure that you are eating plenty of whole foods and not filling up on processed ones.

Remember that a vegan cleanse diet should be good for your body, and also good for the environment. Processed food often come in plastic packaging, individual wrapped and then boxed or wrapped again.


Keto diet is the best way to go for losing weight. It can be done vegan, or vegetarian with dairy and eggs.


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Are there benefits of a Vegan Diet for Weight Loss?

Some people think if you want to have a healthier body, then you should switch to a vegan diet plan. They believe there are many amazing benefits of eating a plant-based diet rather than consuming animal sourced foods. Here are five benefits they believe are from beginning a vegan diet lifestyle.

A Reduced Risk of Developing Heart Disease

Animal-based foods have more fat, especially saturated fats that damage the heart, arteries and blood vessels. You can see how much fat is in butter, cheese and meat by reading the labels on the products that you buy at the supermarket. When you stop consuming meat and other animal-based foods, you will stop ingesting high levels of saturated fat that cause strokes and heart attacks.

Increasing Your Level of Antioxidants

By eating more plant-based foods, you are increasing the amount of antioxidants that you consume. Antioxidants are nutrients that are in the outer covering and flesh of bright or dark fruits and vegetables. This nutrient fights against the free radicals that are in your body’s cells, helping to prevent some types of cancer. When you are shopping for groceries, choose produce such as dark leafy greens, red tomatoes and orange bell peppers.

Maintaining a Healthy Blood Glucose Level

A vegan diet that contains a lot of plant-based protein and fiber can help you maintain a healthy blood glucose level. Plant-based foods that contain a lot of protein include lentils, almonds and tofu. By consuming less saturated fat, you will reduce your cholesterol level, helping your body to regulate your blood sugar naturally.

Lose Weight With a Vegan Diet Plan

A vegan diet plan can lead to rapid weight loss because fruits, vegetables and grains are lower in fat. With a plant-based diet, you will feel satiated from the fiber, helping you to consume smaller portions at each meal.

Unfortunately the above theories are not completely correct especially about the fact that cutting out animal products is healthy.

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Tips For Transitioning to a Gluten-Free Diet


Making the transition to a gluten-free diet is one of the hardest parts of realizing you have a gluten intolerance. You want to feel better, cure your headaches, and improve your indigestion by changing your diet, but actually doing it can be a bit of a culture shock. Many of the foods you eat on a daily basis will no longer be allowed and you need to become a stickler for reading ingredients of everything you eat. Here are some tips for transitioning to a gluten-free diet.


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“Actors Who Died Of Gluten Intolerance”

Start With Your Favorite Gluten-Free Foods

When you are making the transition to a gluten-free diet, you should first consider what foods you already eat that will still be allowed. This makes it easier for you because you can rely on some of your classic staples that you enjoy eating on a regular basis without feeling like you are missing out on anything. For example, most vegetables and fruits you eat already can still be enjoyed, such as lemon in your water, oranges as a snack, and bananas with your breakfast. Most meat can also be eaten, though you need to be careful with processed meat, such as packaged deli meat.

Buy Gluten-Free Substitute Products

While you eventually want to start making more food items from scratch, the transitional period can be quite a challenge. During this time, it is helpful to find some gluten-free substitutes of the foods you can no longer have. For example, you can usually find your favorite type of bread, biscuits, cookies, crackers, and cereal in a gluten-free version. There are usually boxes of gluten-free boxes as well. It used to be that only health food stores sold substitutes that were much more expensive than the standard form of these foods, but since gluten-free is becoming more popular, it is easier to find these food items in the supermarket.

Find Friends Who Want to Join You

It can be hard when you are doing this all alone. Try to find friends or family members that also want to reduce their gluten intake. This makes it easier when going through recipe books together, swapping ideas for meals, and going out to restaurants. If you have kids, try to transition them to a gluten-free diet as well so you don’t have the temptations in your household. Get your family together to come up with delicious gluten-free meals together.

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How to Put Together Gluten-Free Meals

Blog3.jpgOne of the struggles of discovering that you have a gluten intolerance is then trying to figure out what you can eat and especially how to put your meals together. You no longer eat rice or pasta as a side, bread your chicken, have dinner rolls, or eat anything you want. Even if you were on a low-carb or low-calorie diet previously, the gluten-free diet is not going to allow for the same types of foods. Here are some helpful ways to put together your gluten-free meals.

Get a Gluten-Free Cookbook

To start with, it is really helpful to have at least one gluten-free cookbook, but preferably a few different ones. These are going to be your point of reference not just for making sure you have plenty of recipes to choose from, but so you know what foods you can and can’t have. Many of the gluten-free cookbooks available are going to provide food lists, tips, and suggestions for creating meals that help with your gluten intolerance. While many of them cater to allergies or Celiac disease, you can still use the same recipes for your gluten sensitivity.

Start Baking Your Own Bread

This might sound like a huge chore, but once you make your own loaf of bread, you will wonder why you haven’t always done it. There is something about getting bread out of the oven or using a bread maker that is satisfying. Pulling a loaf of bread you made from scratch and slicing it up yourself is rather cathartic, not to mention the smell and fresh taste when it comes from your own kitchen. Baking your own bread helps to save money since you can use a gluten-free bread recipe instead of having to buy an expensive alternative at a local health foods store. Bread machines are easy to use and a quick way to make your own bread.

Find Grain Alternatives

While you can’t have many of the grains you are used to, there are still some that don’t contain gluten. Finding these and using them in your meals can really make up for what you are missing. For example, you might not be able to have some forms of rice or pasta, but you can still have quinoa. This is always gluten-free, healthy, low-fat, and really easy to include in all of your recipes. Also look for foods that naturally don’t have gluten so you don’t have to second guess anything, such as fresh produce, beans, nuts, and seeds.

Get Rid of the Processed Stuff

With things like dairy and meat, it is okay to eat these food items, but you want to avoid anything that is processed. Now is the perfect time to stop eating so much processed food and rely more on the natural options. Instead of hot dogs and deli meat, get ground beef, chicken breasts, and steak.


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Foods That Do and Don’t Contain Gluten



Now that you understand a little more about what gluten is and how it affects your body if you have an intolerance to it, it is time to figure out what exactly you can eat. This is a new lifestyle, so don’t treat it like something you only do when convenient. If you think it will be better, start gradual by slowly removing food items with gluten one by one until eventually the majority of your diet doesn’t have it. Remember that you have a sensitivity, not an allergy, so you can still have some gluten in small quantities.

Foods With Gluten

Before discussing what you can eat when you have a gluten intolerance or sensitivity, it helps to understand exactly what foods are going to contain gluten. It is found in grains like wheat, rye, barley, couscous, bulgur, semolina, triticale, spelt, and many others. This means the majority of cold cuts, commercial broth and bullion, malt, soup, breads, salad dressings, sauces, condiments, processed cheese, and processed foods will have it. Some food items you need to get rid of or reduce considerably are:

  • Condiments and salad dressings
  • Canned beans
  • Processed meat like hot dogs
  • Non-dairy creamer
  • Egg substitutes
  • Granola and trail mix
  • Energy bars
  • Ice cream
  • Fruit filling and pudding
  • Cereals and breads

Fruits and Vegetables

For starters, you can begin by eating plenty of fruits and vegetables. Most fresh produce, and some frozen, is not going to contain any type of gluten and won’t upset your stomach. Some good vegetables to have are greens, broccoli, cauliflowers, Brussels sprouts, leeks, fennel, artichoke, bok choy, rasishes, onions, cabbage, green beans, celery, and mushrooms. With fruits, you want to be careful about the sugar content. Try to go for fruits like tomato, bananas, lemons, limes, and some berries. These fruits tend to have a lower amount of sugar.

Fats and Seasonings

You don’t have to worry too much about having flavor with your food, just because you can’t have most grains. Healthy fats are a great thing to add to your gluten-free diet, including organic grass-fed Ghee, nut butter, olives, nuts, seeds, almond milk, and butter if it is organic and grass-fed. With seasonings and condiments, feel free to have anything without sugar, soy, and wheat. This means mustard, salsa and horseradish are fine, but ketchup is unfortunately out.

As you can see, your new lifestyle will provide you with a lot of tasty, nutritious food even without having gluten.

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