Vegan and overweight: 8 mistakes you can avoid when eating vegan

The struggle with one’s own weight quickly becomes fruitless occupational therapy for quite a few.

There is certainly no lack of a flood of well-intentioned (but not necessarily good) advice.

But if you want to heed all of them, you will soon no longer know whether it is best to eat everything or nothing at all.

The allure of the categorical advice is correspondingly just as great as the desire to finally come up with the one culinary shotgun tactic that will melt away the pounds.

What could be more obvious than the vegan diet, which has recently gained so much momentum and seems to be healthy by decree. But be careful! Vegan is not a license to let the pig out meatless.

Kerstin Konrad, health manager and vegan nutrition trainer, knows that too. In this guest post, she sheds light on the small and larger sins that even unsuspecting vegans can fall victim to.

Vegan Diet: Is It Healthier Than Mixed Diets?

Vegan does not automatically mean healthy! The fact that the vegan diet has attracted so much attention in recent years is in many ways a welcome, if not to say long overdue, development.

It is inherently less resource-intensive than most animal products, avoids an incredible amount of animal suffering and has a far smaller ecological footprint.

So it avoids a lot of environmental destruction, which we basically can no longer afford anyway. And in fact, when used correctly (!), it is healthier than the mixed diet that tends to be established. However, you can gain weight unintentionally even with fundamentally vegan nutritional strategies.

Because vegetarian, vegan or not – the principles of nutritional physiology are non-negotiable. They create correspondingly more healthy or more unhealthy facts.

Accordingly, there are eight principles that are often misunderstood by vegans out of convenience or put off on the long bench. After all, you eat vegan and that’s basically healthy – mostly or just sometimes?

1st principle: What is not burned spreads

Even vegans are not resistant to the lure of their inner bastard. The diet that silences it has yet to be discovered. Whether we lose, gain, or maintain our weight depends, among other things, on how much energy we take in, how much energy we use, and what the bottom line is.

Even calorie-conscious vegans can still gain weight if too few calories are converted through exercise. That’s why it’s better to burn calories than count them. Sport has always been more fun for most people than math anyway.

2nd principle: Drink a lot – but the right thing!

Water is vegan! Cola but also … Drinking naturally serves our water balance. It is all the more unfortunate that as a society we have established drinking habits – in the form of sodas, juice concentrates, sweetened hot drinks and alcohol – which are essentially liquid food.

Plus some that are high in calories and short-chain in this regard. This is not only an act of self-sabotage for dental health. The habitual consumption of such “full” drinks is very harmful to the body and even reduces the feeling of thirst in the medium term.

This is inevitable when the body signals thirst and then routinely gets an (excessive) calorie intake.

3. Principle: Hidden calories create fewer hidden fat deposits

As said, no one needs to be a calorie counter. This is usually overkill anyway and promotes a morbid mindset that associates eating with guilt.

Conscious eating doesn’t mean turning over every calorie, but rather avoiding high-calorie drinks and foods. And these are almost always sugar bombs, and the label “vegan” doesn’t change that.

4. Principle: Good sleeping habits relieve stress

Anyone who eats a vegan diet but has erratic sleeping habits can also gain weight. When we lack sleep recovery, the body will often unleash a hormonal response in the form of cravings.

The body tries to plug the energetic hole in the household that lack of sleep gives it. Especially since when you are overtired you tend to stuff yourself with simple junk food.

5th principle: Alternatives instead of renunciation

Instead of subjecting yourself to strict prohibitions without replacement, you should simply eat calmer and more relaxed. Healthy, tasty alternatives are everywhere. Every now and then, for example, replace juice with an appropriate spritzer, snacks with nuts, sweets with berries… think in categories of possibilities; not of blunt prohibitions. Choose a healthy middle ground.

Kerstin Konrad

Kerstin Konrad

Expert CV Kerstin Konrad

Kerstin Konrad is a qualified health manager and vegan nutrition trainer. Through her daily work both in individual consultations and as a consultant in the health food store, she has made it her goal to find the right form of nutrition for her customers in order to develop and live a new eating culture with pleasure. From personal experience, she knows how controversial the topic of veganism and the communication between different food cultures can be. With her online individual consultation, she shows people how to change their diet in 3 months without any problems and how to communicate in peace.

6th principle: The more packaging, the worse the ready meals are…

…and probably the most dangerous temptation. They usually embody, unfortunately also in vegan form, everything that is wrong with our modern, highly industrialized diet. They are often high in calories and made up of the worst energy sources for health (short chain sugars, too much saturated fat, trans fat, etc.).

At the same time, they are also deficient in micronutrients. High-calorie meets low-calorie! This is the banal recipe for why we have a problem with being overweight as a society.

Not to mention the fact that such industrialized food often leaves a huge ecological footprint as, above all, it creates a pile of rubbish.

One would like to say: The natural as well as the physical consequences deserve each other.

7th principle: Self-cooking for your own control

And with living ingredients! This gives you micronutrients that many processed foods are clearly lacking or, at best, are added sporadically and artificially.

Only truly plant-based foods (vegetables, fruit, cereals, legumes, nuts and seeds, spices such as (wild) herbs) can offer the full nutritional spectrum. The less processed and more natural these ingredients are, the better.

8th principle: Eat lots of raw fruit and vegetables

Raw food – from simple to complex Raw food accounts for over 60% of healthy vegans. It enables both simple and more complex forms of preparation. From a quick wild herb salad to vegetable spaghetti.

It is a tragic development that many people (be they vegan or not) no longer take the time to cook. If we don’t cook ourselves, the industry will do it for us. Although they only want our “best”, unfortunately they only understand something completely different from what we do.

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