Megan Fox joins the ranks of celebrities who have bailed on their vegan diets. Fox told Italian magazine Amica that “For a year and a half, until about four months ago, I followed a strict vegan diet based on raw fruits and vegetables, no bread, sugar and coffee.” The actress said she couldn’t stick with it because she lost too much weight.
Had Fox done her homework, she would have realized that going vegan has nothing to do with giving up bread and coffee and cooked foods. Vegan diets are free of all animal products, but they aren’t Spartan restrictive fad diets. Vegans eat a variety of plant foods, some of which, like nuts, seeds, veggie meats, potatoes, avocadoes, and juices, are fairly calorie-rich.
Some new vegans drop a few pounds and are happy to do so. But when vegans lose too much weight, it’s often because they are overly restrictive with their food choices—frequently cutting out all higher-fat foods like nuts and seeds, and shunning even healthy oils.
A vegan diet based on a wide variety of grains, legumes, fruits, and vegetables, with smaller amounts of nuts, seeds, and healthy fats like olive and canola oil can provide plenty of calories, protein, and good nutrition. Vegans who need to pack on a few pounds can choose more calorie-rich snacks like peanut butter on whole grain crackers, smoothies made with soft tofu or coconut yogurt, trail mix, whole grain muffins, and sandwiches with thick slices of avocado. Those who need to shed some weight can cut back on discretionary calories from vegan treats and alcohol and can reduce intake of fattier foods. Try tackling meat cravings by exploring the ever-growing variety of veggie meats, and by enjoying meals that provide both fat and protein.
A smart and non-restrictive approach to vegan eating can help both celebrity and non-celebrity vegans meet nutrient needs and enjoy cruelty-free cuisine without feelings of deprivation.
Virginia Messina is a dietitian specializing in vegan nutrition. Her new book is Vegan for Life: Everything You Need to Know to be Healthy and Fit on a Plant-based Diet. Learn more about vegan nutrition by reading her blog TheVeganRD, or by following her twitter.
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