Why Is Veganism Ideal for Female Weight Loss?
According to Greger, plant-based diets are
naturally high in fiber, low in calorie density, and highly nutritious,
promoting satiety without compromising calorie intake. Additionally:
- Fiber:
Improves gut health and helps control appetite.
- Phytonutrients:
Found in fruits and vegetables, they combat inflammation and regulate
hormones.
- Plant
Proteins: Preserve lean mass and aid metabolism.
Post-pregnancy, veganism can provide essential
nutrients without overburdening the body. During menopause, a vegan diet helps
reduce the risk of cardiovascular diseases and osteoporosis, which are common
in this phase.
Vegan Nutritional Strategies for Post-Pregnancy
and Menopause
- Increase
the intake of plant proteins: Sources such as tofu, tempeh, lentils, and
chickpeas are indispensable.
- Choose
complex carbohydrates: Quinoa, sweet potatoes, and oats help maintain
energy levels.
- Include
healthy fats: Flaxseeds, chia seeds, and avocado support hormonal health.
- Focus
on calcium and iron-rich foods: Kale, broccoli, and beans are great for
bone health and anemia prevention.
Vegan Menu for Weight Loss
Breakfast: Energy and Satiety
- 1
bowl of oatmeal porridge with almond milk.
- 1
tablespoon of chia seeds.
- 1
sliced banana and cinnamon to taste.
Benefits:
- Oatmeal
and chia seeds provide fiber and protein that increase satiety and
maintain energy throughout the morning.
Morning Snack: Hydration and Nutrients
- 1
glass of green juice (kale, lemon, apple, and ginger).
- 5
Brazil nuts.
Benefits:
- Rich
in chlorophyll and antioxidants, the green juice aids in detoxification.
Brazil nuts provide selenium, essential for hormonal balance.
Lunch: Complete Nutrition
- Colorful
salad with green leaves, tomato, grated carrot, chickpeas, and avocado.
- 1
cup of brown rice.
- 1
serving of grilled tofu seasoned with turmeric.
Benefits:
- The
combination of grains and legumes provides complete amino acids. Avocado
adds healthy fats, and turmeric is a powerful anti-inflammatory agent.
Afternoon Snack: Sustained Energy
- 1
slice of whole grain bread with natural peanut butter.
- 1
cup of hibiscus tea.
Benefits:
- Whole
grain bread provides complex carbohydrates, and hibiscus tea helps reduce
bloating, promoting weight loss.
Dinner: Light and Nutritious
- Vegetable
soup with lentils (carrot, zucchini, onion, and garlic).
- 1
slice of whole grain bread.
Benefits:
- Lentils
are rich in iron and protein. The soup is comforting and easy to digest,
ideal for the end of the day.
Evening Snack: Relaxation and Well-Being
- 1
glass of warm oat milk with a pinch of cinnamon.
- 1
square of dark chocolate (70% cocoa or higher).
Benefits:
- Cinnamon
helps control blood sugar levels, and chocolate provides antioxidants that
promote relaxation.
Nutrients of the Vegan Menu and Their Daily
Needs for Women
- Proteins
- Sources
in the menu: Tofu, lentils, chickpeas, chia seeds.
- Function
in the body: Preserves muscle mass and accelerates metabolism.
- Daily
requirement: 46g (average for women).
- Fiber
- Sources
in the menu: Oats, chia, green vegetables, fruits with skin.
- Function
in the body: Improves digestion and increases satiety.
- Daily
requirement: 25g (minimum).
- Carbohydrates
- Sources
in the menu: Quinoa, sweet potatoes, brown rice, oats.
- Function
in the body: Provides sustained energy.
- Daily
requirement: 130g (minimum, adjustable).
- Total
Fats
- Sources
in the menu: Avocado, olive oil, nuts, flaxseeds.
- Function
in the body: Balances hormones and supports cardiovascular health.
- Daily
requirement: 20-35% of total calories.
- Calcium
- Sources
in the menu: Kale, broccoli, fortified almond milk.
- Function
in the body: Strengthens bones and teeth, preventing osteoporosis.
- Daily
requirement: 1000mg (up to 50 years), 1200mg (50+ years).
- Iron
- Sources
in the menu: Lentils, spinach, beans, tofu.
- Function
in the body: Prevents anemia and promotes oxygen transport.
- Daily
requirement: 18mg (pre-menopause), 8mg (post-menopause).
- Vitamin
C
- Sources
in the menu: Citrus fruits, broccoli, kale.
- Function
in the body: Strengthens the immune system and improves iron absorption.
- Daily
requirement: 75mg.
- Vitamin
D
- Sources
in the menu: Fortified plant milks and sunlight exposure.
- Function
in the body: Aids in bone health and immunity.
- Daily
requirement: 15mcg (or 600 IU).
- Phytoestrogens
- Sources
in the menu: Flaxseeds, soy, cruciferous vegetables.
- Function
in the body: Balances female hormones.
- Daily
requirement: No fixed recommendation; proven benefits.
These nutrients are essential to meet the
nutritional needs of women at different life stages, promoting health, energy,
and well-being. Adjust the menu according to your personal preferences and
goals. 🌿✨
Michael Greger and the Science Behind the Menu
In his book How Not to Diet, Greger
emphasizes that plant-based diets can help to:
- Reduce
chronic inflammation, common in post-pregnancy and menopause.
- Promote
sustainable weight loss, thanks to the high fiber content.
- Balance
hormones, with phytonutrients present in foods like soy, flaxseed, and
cruciferous vegetables.
He also highlights the importance of avoiding
ultra-processed foods, which increase the risk of weight gain and metabolic
diseases.
Additional Benefits of Veganism Post-Pregnancy
and During Menopause
- Hormonal
Regulation:
- Foods
like soy and flaxseed contain phytoestrogens that mimic natural estrogen,
alleviating menopause symptoms.
- Bone
Health:
- Vegetables
such as broccoli and kale are rich in calcium and vitamin K, essential
for bone density.
- Sustained
Energy:
- Complex
carbohydrates and healthy fats help combat the common fatigue during
these phases.
Conclusion: Veganism as a Pathway to Health and
Well-Being
Adopting a vegan menu for weight loss
post-pregnancy and during menopause is a choice aligned with science and
sustainability. Inspired by Michael Greger’s work, this plan offers more than
just weight loss: it promotes overall health and hormonal balance.
At Biouniverse, we believe that every woman
deserves personalized solutions to care for her health and beauty. Discover our
vegan products and exclusive content that complement your journey with
responsibility and effectiveness. 🌿✨
Scientific References
- Greger,
M. How Not to Diet: The Groundbreaking Science of Healthy,
Permanent Weight Loss. Flatiron Books, 2019.
- Discusses
the scientific evidence behind plant-based diets and their effectiveness
for sustainable weight loss and overall health.
- Messina,
M., et al. "Soyfoods, isoflavones, and health: A review of 129
clinical studies." The American Journal of Clinical Nutrition,
2010.
- Explains
the benefits of phytoestrogens present in soy for hormonal regulation and
female health.
- Satija,
A., & Hu, F. B. "Plant-based diets and cardiovascular
health." Trends in Cardiovascular Medicine, 2018.
- Explores
the cardiovascular benefits of plant-based diets, especially during
menopause.
- Mishra,
G. D., et al. "Dietary patterns and the transition to menopause: A
systematic review." Maturitas, 2017.
- Details
how dietary patterns can impact menopause symptoms and hormonal health.
- Slavin,
J. L. "Dietary fiber and body weight." Nutrition,
2005.
- Demonstrates
how dietary fiber helps in satiety and weight control.
- Craig,
W. J., & Mangels, A. R. "Position of the American Dietetic
Association: Vegetarian diets." Journal of the American
Dietetic Association, 2009.
- Declares
the benefits of vegetarian and vegan diets for all life stages, including
pregnancy and menopause.
- Barnard,
N. D., et al. "Vegetarian and vegan diets in type 2 diabetes
management." Nutrients, 2019.
- Explores
how vegan diets aid in weight control and the prevention of metabolic
diseases.
