Vegetarian diet:
“The Vegan Diet”

Vegan diet without meat, eggs, milk and oil (strict vegetarian)

The Vegan Diet excludes all animal products, including dairy products, eggs, and honey. The Veganism is not only a good way to weight loss. Many people adopt veganism for philosophy and lifestyle and seek to exclude the use of animals for food, clothing, or any other purpose. There is around 0,5% and 1% of veganism in the world.

The vegan diet consists on a modified version of the nutritive pyramid - the first 3 groups are removed (lacteals, meat and oil), and are replaced by other 2: food with calcium and food with proteins and iron (without cholesterol).

Weight loss: 8 lbs per month.
Diet duration: minimum 1 month. Maximum, unlimited time.


Diet recommended for any healthy person, except persons with bones problems, kids, pregnant women and people under continuing medical treatment. Complement the diet with a multivitamins tablet.

Vegan Diet Plan: Vegan Essentials

Authorized daily food in the diet Vegan diet:

Whole grains: 8 to 13 rations.
Vegetables: 3 to 5 rations.
Fruits: 2 to 4 rations.
Food with calcium (no dairy): 2 to 3 rations.
Food with proteins and iron (without cholesterol): 2 to 3 rations.

Banned food in the Vegan diet:

Dairy products (milk, cheese)
Fish, meat (white and red meat)
Eggs
Fat, oil, sugar.

Vegan Food List: All you can eat for a Vegan Diet !

Grains

Eat daily (unlimited use):	Eat with moderation:	Eat rarely:
brown rice corn barley millet whole oats wheat germinated of wheat potatoes	whole wheat flour (brown flour) bread whole wheat pasta whole wheat bagels whole wheat pancakes whole wheat white rice corn omelet	refined flour (white flour) white bread pasta with white flour

Vegetables

Eat daily (unlimited use):	Eat with moderation:	Eat rarely:
cabbage broccoli cabbage carrots onions pumpkins radish cucumbers celery lettuce cauliflower artichokes asparagus zucchinis tomatoes watercress spinach spinach beets onion	olives	no exception.

Fruits

Eat daily (with moderation):	Eat with moderation:	Eat rarely:
apples oranges cherries bananas raspberries plums mulberries pears melons nectarines grapes oranges peaches lemons strawberries	no exception.	no exception.

Food with calcium (no dairy)

Eat daily (unlimited use):	Eat with moderation:	Eat rarely:
cabbage spinach beets konbu (sea algae) hijiki (sea algae) wakame (sea algae) broccoli germinated of mustard endives cabbage turnip spinach onion cauliflower	tofu (soy cheese) seeds	no exception.

Food with iron and proteins (no animal origin)

Eat daily (unlimited use):	Eat with moderation:	Eat rarely:
cabbage konbu (sea algae) hijiki (sea algae) wakame (sea algae) endives beans lentils broccoli chickpeas cauliflower germinated of mustard	peanut chestnuts seeds soy beans	no exception.

Benefits of the vegan diet

Vegetarians who follow the Vegan Diet lowering the risk of colon cancer, heart attack, high blood cholesterol, high blood pressure and prostate cancer. Properly planned vegan diets are healthful and have been found to completely satisfy nutritional needs in every stage of life, including during pregnancy and lactation.

Risks of the vegetarian diet

However, poorly planned, the vegan diet is low in calcium, iodine, vitamin B12 and vitamin D. Vegans are therefore encouraged to plan their diet and take dietary supplements as appropriate.
The vegan diet is expensive due do the price of organic food (soy, sesame, almonds, etc.).

Before starting a diet, please consult your nutritionist, she help you lose weight in good health.