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

The struggle with one’s own weight quickly becomes an unsuccessful occupational therapy for many.

There is certainly no shortage of an avalanche of well-intentioned (but not necessarily good) advice.

But if you want to listen to everyone, soon you won’t know if it’s better to eat everything or nothing.

The appeal of categorical advice is correspondingly as great as the desire to finally find the shotgun culinary tactic that will melt the pounds away.

What could be more obvious than the vegan diet, which has recently gained so much momentum and appears to be healthy by decree. But be careful! Vegan is not a license to let the pig out without meat.

Kerstin Konrad, health manager and vegan nutrition coach, knows this too. In this guest post, she sheds light on the small and big 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 development, if not a long overdue one.

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

So it prevents a lot of environmental destruction, which we basically can’t afford anymore. And in fact, when used correctly (!), it is healthier than the mixed diet that is usually established. However, you can unintentionally gain weight even with fundamentally vegan nutritional strategies.

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

Consequently, there are eight principles that vegans today often misunderstand for convenience or postpone. After all, you eat vegan and that’s basically healthy, mostly or just sometimes?

1st principle: What does not burn spreads

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

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

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

The water is vegan! Cola but also… Drinking naturally helps our water balance. It is even more unfortunate that as a society we have established consumption habits – in the form of sodas, concentrated juices, hot sugary drinks and alcohol – that are essentially liquid foods.

In addition to some that are high in calories and short chain in this regard. This is not just 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 unavoidable when the body signals thirst and then routinely gets (excessive) caloric intake.

Principle 3: Hidden Calories Create Less Hidden Fat Deposits

As stated, no one needs to be a calorie counter. This is often excessive anyway and promotes a morbid mindset that associates eating with guilt.

Mindful eating does not mean consuming every calorie, but rather avoiding high-calorie foods and beverages. And they’re almost always sugar bombs, and the “vegan” label doesn’t change that.

4. Principle: Good sleep habits relieve stress

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

The body tries to plug the energy gap in the home caused by lack of sleep. Especially since you tend to gorge yourself on plain junk food when you’re too tired.

5th principle: Alternatives instead of resignation

Instead of going through strict bans without replenishment, you should simply eat calmer and more relaxed. Healthy and tasty alternatives are everywhere. From time to time, for example, replace juice with an appropriate spritzer, snacks with nuts, candy with berries… think of categories of possibilities; not outright prohibitions. Choose a healthy middle ground.

Kerstin Konrad

Kerstin Konrad

CV Expert Kerstin Konrad

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

6th principle: The more packages, the worse the prepared dishes…

…and probably the most dangerous temptation. They generally embody, sadly also in vegan form, everything that is wrong with our modern, highly industrialized diet. They tend to have a high caloric content and are made up of the worst sources of energy for health (short-chain sugars, too many saturated fats, trans fats, 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 these industrialized foods tend to leave a huge ecological footprint since, above all, they create a lot of garbage.

One would like to say: both natural and physical consequences deserve each other.

7th principle: self-cooking under your own control

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

Only truly plant-based foods (vegetables, fruits, grains, 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.

Eighth Principle: Eat Lots of Raw Fruits and Vegetables

Raw food: from simple to complex Raw food accounts for more than 60% of healthy vegans. It allows 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 (whether vegan or not) no longer take the time to cook. If we don’t cook for ourselves, the industry will do it for us. Although they only want the best of us, unfortunately they only understand something completely different from what we do.


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