Jazmine Sullivan weight loss Vegan Diet Plan: A Complete Guide

Jazmine Sullivan weight loss.

Intro

Jazmine Sullivan, a 33-year-old R&B American singer, shook her fanbase in 2020 by losing 50 pounds on a vegan diet weight loss plan she underwent. The North Philadelphia born and raised said that she took the step of dropping her size to 12. 180 lbs to support her mother through her battle with cancer by going vegan with her and in turn, it did help her to lose weight. 

So, what is the vegan diet everyone is talking about that has helped her lose weight?

 Does going vegan help lose weight?

 What are the side effects of going vegan? 

In this post, I bring you the answer to these questions and tips for following Jazmine Sullivan’s weight loss vegan diet plan to stay healthy and become slimmer. 

What is a vegan diet?

A vegan diet otherwise known as a Plant-Based diet is a form of diet that completely avoids animal flesh or any animal by-products such as eggs, honey, carmine, cheese, milk, pepsin, e.t.c. as foods for health reasons like losing weight, or ethics to environmental concerns.

A 2015-study shows how effective a vegan diet is to losing weight faster and better than omnivorous, semi-vegetarian, and pesco-vegetarian diets, as well as being a better source of macronutrients. 

5 Types of vegan diets that can help you lose weight like Jazmine Sullivan 

image source @jazminesullivan Instagram

Vegan diets have been gaining more and more popularity, especially during the Covid. A study done by Nielsen reveals that 23 percent of consumers are incorporating plant-based or vegan foods into their diet. Here is a list of five different types of Plant-Based diets you can follow to lose weight faster and stay fit. 

• Sugar, oil, salt-free vegan Diet:

This type of vegan diet is also called SOS Plant-Based diet and was popularised by the founder of TrueNorth Health Center Dr Alan Goldhamer. In his book “The Pleasure Trap” he described how people could get addicted to vegan diets that include; sugar, oil, and salt. He then went further with the vegan diet of his patients by eliminating the 3 stimulants and saw a great improvement in them.

Food Examples :

Vegetables and fruits

Little amounts of nuts and seeds

Beans and lentils

• Whole Foods Plant-Based Diet:

This type of vegan diet can also help for weight loss and it involves eating only plants as food exclusively and trying to avoid processed plant foods as much as possible. 

Food Examples:

Whole grains, 

Legumes of all kinds

Fruits, 

Vegetables

Nuts and seeds

1. The starch solution: 

This is another type of Plant-Based diet that focuses on a low-fat, high-carb diet instead of fruit. 

Food Examples:

Potatoes

Starches like corn, rice, wheat, barley, quinoa, millet

Vegetables 

• Raw Till 4 Diet

This type of vegan diet as its name implies is eating only raw Plant-Based foods until it’s 4 pm and then with the option of cooked Plant-Based food for dinner. 

Food Examples:

Fruits

Starches like pasta, potatoes, rice, or corn

vegetables, mostly tomato sauce and leafy greens

• The thrive diet:

This type of vegan diet is based on eating raw Plant-Based foods or ones cooked minimally at a low temperature.

Food Examples:

Fruits like bananas, mangoes, berries, stone fruit, dates, figs

Starches like pasta, potatoes, rice, or corn

vegetables, mostly tomato sauce and leafy greens 

Healthy Plant-Based foods to eat for weight loss:

These are lists of healthy vegan diet foods that are safe and healthy to eat for weight loss:

• Fruit like berries, pears, apples, oranges, and more
• Vegetables like broccoli, potatoes, carrots, Brussels sprouts, and more
• Leafy greens like kale, spinach, collard greens, and Swiss chard
• Healthy Plant fat foods like avocados, olive oil, nuts, and seeds
• Plant-based proteins like tofu, tempeh, soy milk, and seitan
• Whole grains like oats, brown rice, quinoa, and whole-grain bread
• Beans and legumes like black beans, lentils, and chickpeas 

Plant-Based Foods to be avoided for a weight loss plan

There are other foods that a vegan by nature but unhealthy to include in a vegan weight loss diet these includes:

• Processed meat substitutes
• Vegan desserts like vegan cookies, cakes, and ice cream
• White bread and pasta
• Processed vegan snacks

Tips: To lose weight by following vegan diets women need to consume about 1500 calories a day and 2000 calories every day to stay in shape.While men need to consume about 2500 calories each day to stay in shape and about 2000 calories to shed weight. 

A One-Week Vegan diet sample plan for weight loss

source @vegan.diet.recipes Instagram

Below is a typical 7 days sample meal plan for a weight loss vegan diet. 

Monday

Breakfast: Oatmeal with fresh fruit topping

Lunch: Sautéed mixed veggies

Dinner: Pasta with a lentil bolognese sauce and a side salad.

Tuesday

Breakfast: Potato, tofu, tomato bake with bell peppers, and onions

Lunch: Seitan sauerkraut sandwich.

Dinner: Sweet potato or white potato, black bean tacos with corn tortillas.

Wednesday

Breakfast: Mango and spinach smoothie made with fortified plant milk and a banana-flaxseed-walnut muffin.

Lunch: Beans and a side of fruit or veggies

Dinner: Sautéed/ boiled cabbage- with a fruit- like an apple or pear.  

Thursday

Breakfast: Smoothie! Using yogurt instead of milk

Lunch: Baked tofu sandwich with a side of tomato salad.

Dinner: Vegan chili on a bed of amaranth. 

Friday

Breakfast: Whole-grain toast with hazelnut butter, banana, and a fortified plant yogurt.

Lunch: Vegan tacos with mango-pineapple salsa.

Dinner: Tempeh stir-fry with bok choy and broccoli. 

Saturday

Breakfast: Flourless pancakes

Lunch: Tofurky slices with a side of fruit or veggies

Dinner: Veggie sushi rolls, miso soup, edamame, and wakame salad.

Sunday

Breakfast: Spinach and scrambled tofu wrap and a glass of fortified plant milk.

Lunch: Spiced red lentil, tomato, and kale soup with whole-grain toast and hummus.

Dinner: Vegan spring rolls.

Also Read About The Custom Keto Diet Review

How long does it take to lose weight on a vegan diet and is it safe?

image source @jazminesullivan Instagram

There are benefits and risks associated with going vegan for weight loss as we’ll see shortly but those who follow a Plant-Based diet for approximately 18 weeks have been reported to shed, on average, four pounds more than those who follow animal-based diets. There have also been a lot of successful weight loss stories reported here.

What are the health benefits of a vegan diet?

Apart from its great benefit of helping to shed weight, following a vegan diet can also be beneficial in other health-related areas. Here is a list of seven other health benefits of a vegan diet.

1. Lower risk of heart disease
2. Helps to lower cholesterol level
3. Helps to manage symptoms of diabetes.
4. Helps to drop blood pressure back to normal
5. Helps to increase energy level
6. Helps to improve the complexion
7. Improves sex life

Health Risks associated with following a vegan diet

There are negative effects of veganism and anyone who follows it should be very cautious while following a vegan diet. Here is a list of 7 risks associated with a Plant-Based diet:

1. Proteins sourced from legumes can increase the risk of leaky gut
2. There can be hormonal disruptions and higher metal intake as a result of Soy protein sources
3. Risk of anemia due to a lack of heme iron
4. Risk of Vitamin B12 deficiency
5. Risk of consuming too much carbohydrate
6. Risk of disordered eating
7. Increased risk of depression with low omega-3 fatty acid intake

Signs of malnutrition to watch out for when on a vegan diet for weight loss

• You constantly feel bloated
• You Feel Sluggish All The Time
• You’re becoming addicted to food
• Your body glow is gone
• You’re gaining weight instead
• You’re hungry an hour or two after eating.
• You can’t sleep

Tips to following a vegan diet for weight loss

• Ensure to eliminate oils from your vegan diet
• Stay away as much as possible from processed vegan foods
• Watch out for your food portions to avoid overeating
• Drink enough water
• Make a 7-day vegan meal plan
• Eliminate refined sugar from your vegan diet
• Check food labels to know exactly what you are getting 
• Include lots of Plant source proteins in your diet 

Vegan diet weight loss FAQs 

Do vegans lose weight faster?

Yes, vegans have been reported to lose weight faster approximately 18 weeks of being on a vegan diet. 

How do vegans lose weight?

By following a rich nutrient vegan diet and avoiding at all cost junk foods and other unhealthy vegan foods mentioned earlier in this post

Is going vegan for a week help me lose weight?

Yes by going vegan for a week you can lose about 2 to 3 pounds of weight but one still needs to maintain a vegan diet to stay in shape and not gain weight.

Why am I gaining weight on a vegan diet?

The reason for gaining weight even after following a vegan diet is due to the high consumption of carbohydrate-dense vegan foods like Lentils, quinoa, and beans. You should monitor your calorie intake when following a vegan diet for weight loss.

Does being vegan make you poop more?

Vegan foods are fiber-rich foods and fibers help to accelerate bowel movement, therefore going on a vegan diet may cause you to pop more.  

Does your body detox when you go vegan?

Yes going vegan helps detox your body just like nature intended it to be. It’s beneficial and helps keep your body clean and healthy.

Why am I not losing weight on a vegan diet?

Maybe you are not eating enough calories and nutritious meals. You will have a slowed-down metabolism if you do and weight loss will be difficult to attain.

How do vegans get B12?

To at least get three micrograms (mcg or µg) of B12 a day, vegans need to eat 2 to 3 fortified vegan meals to stay healthy. 

What vitamin supplements should Vegans take?

Here is a list of 7 vitamin supplements a vegan should take

1. Vitamin B12. 
2. Vitamin D.
3. Long-chain omega-3s.
4. Iodine. 
5. Iron. 
6. Calcium. 
7. Zinc.

Conclusion

The popular Jazmine Sullivan weight loss vegan meal plan is effective for weight loss and other health-related benefits as studies have shown and its success stories speak for themselves. However, going vegan completely for weight loss comes with side effects and followers should ensure that they constantly monitor their body and see that it’s getting all the necessary vitamins supplements required to stay healthy, and also watch out for signs of malnutrition listed in this post.

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