Belly fat may just be everyone’s most relatable body problem.
Whether already slim or on the heavier side, anyone can relate to that feeling of wishing to cut even just a bit of those love handles.
Many people have tried different fads just to address that problem.
But over the years, veganism has developed from a simple diet trend to a full-blown lifestyle.
How can vegan-friendly foods then help lose belly fat?
In this article, we’ll try to uncover what a vegan diet is and what options help lose belly fat.
We’ll also go through some recipes, groceries, and restaurants you can try for your weight loss journey.
What is a Vegan-Friendly Diet?
A vegan diet mainly consists of plant-based foods.
This means vegetables, fruits, nuts, legumes, seeds and grains.
Vegans refrain from all animal products, whether it be meat, fish, or dairy.
There are plenty of reasons to take up a vegan diet.
As an advocacy, it can be a way of living that aims to condemn animal exploitation.
It can also be a response to environmental devastation.
It can also be taken up for its health benefits, including blood sugar control and cardiovascular health.
Losing Belly Fat by Eating?
Eating to lose weight sounds counter-intuitive. But it has long been proven that eating a balanced diet at regular times during the day can help burn fat faster if coupled with even the simplest of exercises.
That doesn’t mean that any kind of food will do, though. Vegetables, fruits, high-fiber foods and the like are key to losing weight. This sounds very much like a vegan diet.
However, it doesn’t stop there. One of the real keys to losing belly fat is protein. Protein aids in inducing that feeling of fullness. It also promotes appetite-reducing hormones while decreasing hunger hormones.
Vegan-Friendly Foods that Burn Fat
Not all vegan foods are the same when it comes to fat burning. You can be sure that at the least, all vegan options are likely to be lower in sugars and additives. But to have the most bang for your buck in your weight loss journey, here are some of the superfoods for fat burning.
Quinoa
Quinoa, the “mother grain” of the Incas is one of the most reliable superfoods. It is packed with lots of essential nutrients such as folate, magnesium, zinc, and iron. It’s also rich in protein and fiber, giving that feeling of satiety. Additional benefits include its anti-inflammatory and antioxidant properties, due to its flavonoid compounds.
Chia Seeds
Chia seeds are another superfood worth considering for fat-burning goals. They are densely packed with fiber without the burden of extra calories. They are also an antioxidant. Chia seeds can easily be added to any smoothie or drink.
Broccoli
Broccoli isn’t new to anyone. But little did we know how much of a punch it can provide for our health. Broccoli is rich in fiber, vitamins C and K, potassium, and Iron. Unique to broccoli though is that it contains more protein than most veggies. 29% of its dry weight makes up for protein. Broccoli definitely is a must for fat burning.
Tofu
Tofu is condensed soy milk pressed into a block. While intimidating to some, tofu is actually packed with nutrients. Most notable to tofu is that it is high in essential amino acids. A 100 grams of tofu contains 17 grams of protein while only containing 3 grams of carbs and 144 kcal. This makes tofu one of the most nutrient-dense foods among most options.
Beans
Beans do not only come in a variety when it comes to options. Beans are also rich in different kinds of nutrients it has. Generally rich in fiber and minerals, beans can also help reduce cholesterol and blood sugar levels while promoting gut health. Some of the notable beans out there include
- Peas - a good source of Vitamin K, which is essential for bone and blood health
- Kidney Beans - high in fiber. It is also a great source of folate.
- Black Beans - found to be good for controlling blood sugar levels
Vegan-Friendly Recipes That Can Help You Lose Weight
Now that we’ve talked about the individual foods that can fuel your fat-burning journey, in what ways can you consume them? Well, it doesn’t have to be boring. Here are some recipe options you can try for losing that belly fat.
Mediterranean Quinoa Salad
Mediterranean Quinoa Salad is a hearty dish that can either be a side dish or main dish all by itself. There are many recipes for Mediterranean quinoa salad, but the oil and vinegar dressing that brings all your chosen veggies together is essential to this dish. Choices for your mix include roasted tomatoes, toasted pine nuts, arugula, vegan cheese, and many more.
Teriyaki Tofu and Broccoli
Two of the highest protein-dense vegan options: what better fat-burning combination can there be? Teriyaki tofu and broccoli is a low-calorie easy-to-prepare meal that doesn’t require fancy ingredients. Essentially, stir-fry your broccoli and dried tofu with any ready-made teriyaki sauce. That’s just it. Of course, there’s more to it, but it’s a practical dish, especially if you have limited time and pantry supplies.
Spicy Black Bean Soup
Spicy black bean soup is another easy vegan-friendly and budget-friendly option. Making it is also simple. Saute your aromatics like onions, garlic and peppers in a pan first. Then add your choice of broth and black beans into the mix. Set to medium to high heat, then simmer. Blend a portion of the soup until smooth then return to the saucepan. This spicy dish is great because of its blend of warmth, salt and acid.
Vegan-Friendly Groceries
Vegan-friendly options are not hard to come by for your weight loss journey. There are a lot of places to go to that can cater to your vegan needs.
Whole Foods Market
Whole Foods Market is an essential grocery store for all things vegan. Whole Foods boasts an extensive collection of local, plant-based goods for all vegan needs. Be it dairy-free cheese or meatless “meats,” there should be options for you to try when experimenting with your fat-burning diet.
Ralphs
Ralphs is another good choice for all things vegan. This supermarket chain, which boasts more than a hundred years in the industry, houses known plant-based products like Follow Your Heart, Gardein, and Tofurky. It won’t be difficult to find ingredients for your next health fix.
King Scoopers
King Scoopers is another excellent choice for vegan options. It was reported that this store houses 35 private-label items to choose from. You can’t go wrong with having a lot of choices for your needs.
Vegan-Friendly Restaurants
If you’re planning for date night or just going out for a lunch break, you don’t need to break your diet just for an eat-out. With these little-known to famous spots, dining can still be an exciting experience while remaining consistent with your health goals.
Greens - San Francisco, California
Greens is a restaurant that has long been famous for its inventive vegetarian cooking. Having been around since 1979 in San Francisco Bay, Greens boasts its culinary style of “celebrating vegetables.” The menu changes constantly based on the seasonality of ingredients so you are sure to find something unique on every other visit. Being surrounded by beautiful views of the harbor and the Golden Gate Bridge also is a very welcome addition to the dining ambience.
Kindred - San Diego, California
Now, this is a strange combination: death metal/goth meets dining aesthetic. Kindred is another unique restaurant with interesting takes on vegan cuisine. The vegan-friendly San Diego spot has inventive vegan menu items. For example, the grilled cheese uses herbed bechamel, tapioca mozzarella, apple, braised kale, and caramelized onion on sourdough.
Their Memphis BBQ jackfruit adds pulled soy curls, green chili aioli, pickle, onion, and dijon mustard on sourdough with a side of house-made potato chips. With choices like these, it’s easy to see why Kindred is a rockstar in the San Diego area.
Mora Pizza - Miami, Florida
Mora Pizza is a food truck that goes around the East coast that is worth trailing. Their roving restaurant boasts menu items like pies topped with poblano peppers, bianca pizza made with vegan ricotta, garlic oil, basil, and others. Pizza doesn’t have to be just for meat lovers.
Pow pow - Washington, DC
Pow pow is an award-winning plant-based restaurant in Washington, DC. Claiming to be inspired by Chinese, Japanese, and Korean techniques, Pow pow creates a unique version of Asian plant-based cuisine. Some unique finds include Taiwanese fried cashew mozzarella, teriyaki grilled plant-based chicken with grilled pineapple, seared broccoli, and tomato carrots topped with scallions with miso sauce.
Final Words
The key to losing belly fat is a healthy balanced diet. Having an optimized vegan-friendly diet is one key to achieving that.
There are many produce options, be it chia seeds, beans, tofu, and the like. Eating them also doesn’t have to be boring with all the recipes you can try with them. There too are plenty of groceries for your vegan-friendly needs and restaurants to try without breaking your diet.