Vegan Diet – complete guide for every vegan

 “ Vegan diet ” Veganism isn’t a new concept, but it’s been receiving more and more attention lately. Veganism is the practice of stay away from the use of animal products especially in diet. Some studies  have shown that the people who eat a vegan diet have less chronic disease including heart disease, than people who do not follow a restrictive diet.

What is the vegans diet

The diet in which a person can not eat or use animal products.

History of the vegans diet

The person named Donald watson  make up the term vegan in 1944 when he co-founded the vegan society in England. At first he used it to mean “non-dairy vegetarian”, but from 1951 the Society defined it as “the doctrine that man should live without exploiting animals”. Interest in veganism increased in the 2010s.

Nutrients and macronutrients found in vegan diet

• Dietary fiber


• Magnesium


• folic acid


• vitamin c


• Vitamin E


• Iron


• Protein


• fats


• Carbs


• Pythochemicals


• Omega-3 fatty acids


• vitamin D


• Calcium


• zinc


• vitamin B12

Who cannot follow this diet

children or adolescents, or during pregnancy and breastfeeding.

What vegans can eat

• Legumes


• Vegetables


• nuts


•  Nut butter


• Seeds


• Whole grains ( cereal )


• Sprouts


• Fruits

What vegans cannot eat

• Meat


• Fish


• beef


• egg


• Milk


• Chicken


• Dairy


• Animal based ingredients


• Whey

Types of vegan diet

• Whole-food vegan diet:  This diet is basically based on a large number of variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts and seeds.


• The thrive diet: This diet is a raw-food vegan diet. Vegans eat plant-based, whole foods that are raw or low cooked at low temperatures.


• Raw-food vegan diet: A vegan diet based on raw fruits, vegetables, nuts, seeds or plant foods cooked at temperatures below 118°F (48°C)

Some proven benefits of vegan diet

 helps to lose weight

The person who follow vegans diet tend to be thinner and have a lower body mass than non-vegans

Vegans diet can control blood sugar

Adopting a vegan diet may help keep your blood sugar in control.

Several studies show that vegan diet gived you benefit from lower blood sugar levels, higher insulin sensitivity and up to a 78% lower risk of developing type 2 diabetes than those who are non-vegans.

Vegans diet for heart

A vegans diet may help keep your heart healthy.

Reduce risk of cancer

Vegans may benefit from a cancer by lowering  15%  risk of developing or dying from cancer.

Supplements while on vegans diet

• Vitamin B12


• Vitamin D


• Iron


• Calcium


• Zinc


• Magnesium


• Plant protein

Vegans diet plan

Breakfast: Quinoa pudding with berries, Plant protein 1 scoop

Lunch: Green salad with vegetables, hemp seed, and approved dressing.

Snack: Hemp hummus and vegetables and 1 scoop plant protein.

Dinner: Baked sweet potato with coconut oil, black beans and side salad.