How do vegans put together a meal
Vegan Diet - The Most Important Facts
The number speaks for itself: Around 1.3 million people in Germany now have a vegan diet. Ascending trend. A development that clearly shows that awareness of one's own diet and the environment has risen sharply in recent years. In our article you will find out everything you need to know about the vegan diet.
We dealt with the questions of what it means to live vegan and how a vegan diet affects weight loss and muscle building. Our vegan recipes provide inspiration in the kitchen.
What is vegan diet?
The vegan diet is characterized by the Refrain from using any kind of animal products. That means concretely; no meat and no egg and dairy products. With a vegan diet, all foods that come from animal production in any way are removed from the menu. In most cases they are ethical reasons or environmental pollution is one of the reasons for the change in diet.
The vegan diet can be a manifestation of veganism. Veganism is spoken of when it comes to the general rejection of animal products. This also includes, for example, the use of clothing of animal origin.
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Vegan nutrition plan
Would you like to eat more vegan? No problem! We provide you with a 7-day nutrition plan. Packed with recipes that fit into the plant-based diet. It doesn't matter whether you want to go vegan or if you want to eat vegan every now and then, you will find inspiration here.To the vegan nutrition plan
Vegan Diet: Critical Nutrients
Our list shows you which nutrients you should pay particular attention to in a vegan diet.
The sun hormone is mainly found in high-fat fish, which is why vitamin D can only be absorbed in small amounts through the diet with a vegan diet. The good news: About 80% of vitamin D is synthesized through exposure to the sun. However, you should have your vitamin D level checked in autumn and winter - but this also applies to non-vegans.
Vitamin B12 is only found in sufficient quantities in animal products. Vegans should therefore have their vitamin B12 levels checked regularly and supplement them with supplements. This is how you can avoid a vitamin B12 deficiency on a vegan diet.
Omega-3 fatty acids:
Omega-3 fatty acids are divided into ALA, EPA and DHA, the latter two fatty acids can be used directly by the body, while the ALA fatty acids are a precursor and still need to be converted. EPA and DHA are mainly found in foods of animal origin, such as salmon and herring. However, there are also very good plant sources, such as algae. However, since algae are less often part of the daily diet, you should ensure that you have a sufficient intake of EPA and DHA fatty acids if you are vegan.
Iodine is found in large quantities in high-fat sea fish. Nevertheless, there are also good vegan alternatives, such as algae or iodized salt.
With a balanced and well-planned vegan diet, you can meet your daily calcium requirements with green vegetables (kale, broccoli, spinach), calcium-rich mineral water and nuts.
The main sources of iron are red meat, such as beef or pork. But also plant foods like oatmeal, Soybeans or blueberries provide you with iron. Here, too, it is advisable to have the value checked by your trusted doctor in the case of a vegan diet.
Meat and dairy products are not necessarily required for proteins - you can also get protein from plant-based foods such as cereals and legumes. It is important that you make sure you get enough food. Proteins should ideally make up 15-25% of the total energy. With intensive training, your protein requirement increases. In this case, we recommend a protein intake of 1.3 g - 1.5 g per kg of body weight.
Tip: Do you already know ours vegetable protein products? Take your muscle building training to the next level with our vegan protein or protein flakes. For the full power of plant protein.
Living vegan: 4 simple tips
Do you like the vegan lifestyle? Would you like to live vegan for ethical or health reasons? Then we have exactly the right tips for you here:
# 1 preparation is key:
Unfortunately, vegan options are not yet available in all restaurants, cafes and bakeries, so a vegan lifestyle requires some preparation. But don't worry: with a bit of getting used to, it's easy. We recommend that you: Always have some staple foods at home, such as lentils, chickpeas, tofu, and fresh vegetables. So you can conjure up a delicious salad in a few minutes.
# 2 Watch your mics & macros:
As explained under 2, there are some critical nutrients in a purely plant-based diet. Therefore, always make sure that you completely cover your nutritional requirements. As a rule of thumb you can remember; lots of fresh vegetables, high quality vegetable sources of protein (e.g. chickpeas) and sources of fiber (e.g. sweet potatoes) should always be part of your diet. You can find a more detailed overview in our list below. For the critical nutrients like vitamin B12, supplementation is recommended. Talk to your doctor about this if you have any doubts.
# 3 cook vegan:
You really get to know the diversity of the vegan diet when you cook. Use our inspiring one for this vegan recipes. Whether breakfast, lunch or dinner - we have the right recipe for every time of the day.
# 4 Find your favorite products
There is now a huge selection of vegan foods in supermarkets. Be creative and try new combinations.
Our recommendation: Our vegan protein bread. Why? Very simple: Less carbohydrates and more protein delight your muscles. Filling fiber makes food cravings a thing of the past. And the extra nutrients kick comes from high quality seeds and superfoods. Of course in 100% organic quality. Finally bread you can really enjoy.
Muscle building and vegan diet
For a long time it was true that if you follow a vegan diet, you cannot build any muscles. However, studies have refuted this assumption.
According to the Framingham Third Generation Study of the National Heart, Lung and Blood Institute and Boston University, the source of protein for muscle building does not play a primary role. Because: Protein leads to muscle growth - the source is not critical. So you can easily replace or supplement animal protein with vegetable protein.
Vegan protein powder - how to take your training to the next level
Our Vegan protein gives you the protein kick from peas, hemp seeds, rice and sunflower seeds, which are also called BCAA source hit the mark. This shake helps you to use the full potential of your muscles - the perfect vegan companion for sport and everyday life. For everyone who is on full plant power put.Get started now with Vegan Protein
Losing weight with a vegan diet - does it really work?
"A vegan diet sheds the pounds." What is it about this statement? We have summarized the most important facts for you:
Basically, you can lose weight with a vegan diet - but the vegan lifestyle is not the only decisive factor here.
Lose weight with a vegan diet: Possible reasons
- Less high-fat foods by avoiding meat and dairy products
- Lots of herbal and unprocessed products
- Conscious lifestyle and intensive examination of your own diet
- Vegan diets often require careful planning of the week
In principle, the following applies: No matter what you eat and how much sport you do, the key to long-term loss of body fat lies in the right calorie balance. With our Calorie calculator you can calculate your individual total sales.
Overall, the study situation regarding the success of losing weight through a vegan diet is quite contradicting.
Scientific Studies: Vegan Diet
According to a study published in the Journal of General Internal Medicine, it was found that people who follow a vegan diet have better chances of losing weight. These positive effects are mainly due to the high consumption of vegetables, whole grains and fruits traced back.
A meta-analysis by the German Institute for Medical Documentation, which examined 34 different studies on the subject of weight loss, has shown that a vegan diet or diet for weight stabilization has rather minor effects.
So it is difficult to make a scientifically unambiguous statement. But the fact is that the vegan diet by moving to a more conscious way of life can lead to weight loss.
Our tip: Regardless of whether you want to lose weight or are currently building muscles - as a first step we recommend our free body check. Define your goals, have your BMI calculated and get it individually tailored nutrition and training tips.Start the free body check now
Is Vegan Diet Healthier?
Probably the most frequently asked question when it comes to vegan nutrition. It is difficult to answer this question in general terms. First of all, it is important to understand what “health” actually means. In science this term is used in the following 4 dimensions divided into:
- Health as the absence of disease
- Health as a reservoir of energy
- Health as balance
- Health as functional performance
This definition clearly shows that “being healthy” involves different perspectives. Physical and mental well-being is thus taken into account equally. In particular that mental balance plays an important role in a conscious vegan diet, because animal welfare and a conscious lifestyle are top priorities.
If vegans make sure they get enough critical nutrients, the vegan diet can ensure both mental and physical well-being. Various studies can confirm this positive effect.
Vegan food: delicious vegan recipes
Vegan nutrition is anything but monotonous. Our varied recipes are the best proof. Get inspired.
High protein brownies made from kidney beans
Really juicy and chocolaty brownie made from clean ingredients. Without any sugar, flour or eggs. Can't you imagine Then be sure to check out our vegan brownie recipe.To the recipe
Vegan Protein Pasta Carbonara
Eat plant-based foods without having to do without pasta classics. With our vegan Carbonara recipe, you can conjure up real comfort food in no time. Try it out now!To the recipe
Vegan tofu nuggets
Really juicy nuggets with crispy breading based on soy. When cooked in the oven, you save extra calories.To the recipe
Date Protein Bars
Do you fancy a vegan snack with a large portion of protein? Then our date protein bar is just right for you. The best: you only need 3 ingredients.To the recipe
Quinoa salad with spinach, mango and avocado
Quinoa provides you with valuable nutrients such as essential amino acids and good fatty acids. Spinach and avocado provide the vitamin power. Definitely try it out.To the recipe
Vegan banana ice cream
Vegan ice cream doesn't taste good? Are you kidding me? Are you serious when you say that. This delicious and healthy ice cream variant will convince you of the opposite. Enojy your meal. Your new favorite ice cream.To the recipe
Juicy banana bread
Fluffy banana bread made from purely vegetable ingredients. Chia seeds and apple puree replace egg and butter. Our vegan protein provides that extra protein power.To the recipe
CHIA COCONUT MANGO DRINK
Raw tropical fruit drink. Would you like some fruity refreshment? Bring exoticism and color into your day with this chia coconut mango drink.To the recipe
The awareness of a meat-free or at least a meat-reduced diet has increased significantly in recent years. This is shown by the shelves in the supermarket and the numerous vegan or vegetarian restaurants. Would you like to eat vegan from now on? Then it is important that you familiarize yourself with the basics beforehand healthy and balanced diet busy. In particular the critical nutrients, such as Vitamin B12should be checked regularly. When properly implemented, the vegan diet is considered very healthy and can have a supportive effect both in losing weight and building muscle.
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