Photo by Lindsay Nixon of Happyherbivore.com
PETA's most recent campaign has created quite a stir within the vegan community. The banner ad is colorful drawing of a voluptuous woman at the beach with the phrase "Save the Whales. Lose the Blubber: Go Vegetarian" splashed next to her body.
Despite the advertisement's clearly offensive tone, it is also misleading. Not all vegans and vegetarians are slender.
Consider what Natala Constantine recently wrote in a public letter to PETA, "There are people who have been vegan or vegetarian for YEARS and are still curvy, healthy, and lovely." Natala, a vegan, has lost 125 pounds, but as she admits in her letter, is still obese.
A vegan or vegetarian diet is not inherently a healthy one that will result in weight loss. While studies show that vegans and vegetarians generally have lower BMI's than meat eaters, it is not finite. As Natala pointed out, healthy comes in all shapes are sizes. Just as there are unhealthy pin thin omnivores there are also healthy overweight vegetarians and vegans.
Adopting a vegetarian or vegan diet with not atomically make any individual thin. Oreos, potato chips, French fries, onion rings, twizzlers, skittles, soy ice cream, soy cheese, pretzels and dark chocolate are just some of the many "junk foods" that happen to be vegan. A diet rich in junk foods, even if they happen to be vegan or vegetarian, is not likely going to result in weight loss or maximum health. While a vegan cupcake may be slightly healthier than a non-vegan one because it is cholesterol-free and made only of plant sources, it is still a cupcake.
Just ask Ricki Heller, author of Sweet Freedom, a vegan and allergen-free desserts cookbook: "I gained 20 pounds on a vegan diet while creating recipes for my blog and cookbook. Unfortunately, I also ate them all!" Ricki went on to say, "As a carbs addict, I was also previously able to go a whole day with only eating few vegetables, even as a vegetarian." Ricki is now losing weight thanks to a more healthy diet approach. Ricki eats green vegetables every day and has abolished all refined foods, gluten, and until recently, all baked goods and fruits, from her diet. "I've lost 32 pounds in five months, most of it in the last three months. As long as I keep exercising regularly, the weight seems to be still coming off at a pace of about one pound every two weeks." Ricki eats a 30-50% raw diet consisting of healthy fats and vegetables.
Scott Nixon had a similar experience, "I didn't lose weight right away as a vegetarian. I was eating a lot of pizza, bagels and macaroni and cheese." While Scott eventually lost 40 pounds on a vegan diet, he attributes most of his weight loss to a healthier diet and exercise. "I finally lost weight when I started eating a low-fat, whole foods diet and training for a marathon" he said. Scott eats a diet rich in fruits, vegetables, legumes and whole grains with processed foods and fats kept at a minimum.
A Vegan Diet for Weight Loss:
Adopting a healthy, wholesome vegan diet can result in weight loss, especially when combined with regular exercise.
Just ask Steph Timms, who has been a vegan for 2.5 years and has lost 106 pounds, "When I went vegan I weighed 250 pounds. I've gone from a size 24 to a size 10, and a large part of that weight loss was from eating a vegan diet! Right now I'm trying to lose those last stubborn 10 pounds, but I know it will happen." Steph eats five to six small meals a day consisting of Vega smoothies, huge salads and dried fruits. Steph also avoids soy and wheat products, watches her fat intake, limits processed foods, lightly counts calories and practice moderation with sweets.
Danielle Baker has a similar story. Danielle recently recovered from brain surgery and also underwent a lap band procedure almost a year ago. "After the lap band I quit eating meat" she admitted. "I have maintained a vegetarian diet ever since, until three weeks ago when I went vegan." Since going vegan, Danielle has lost 9 pounds but she has lost a total 46.4 pounds since going vegetarian. Danielle's goal is to lose a total of 100 pounds. "Even if I lose the full 100 I will still be above my idea weight" she explains, "but with a proper vegan diet and exercise, I believe I can do it."
Similarly, a busy mother of two, Tara R., vowed to get healthy in the New Year. "My New Year's resolution was to go vegetarian" she said, "I knew it was right for health reasons and moral reasons." Since then Tara has lost 25 pounds and went from a 12 to a 6. "I just bought an XS the other day, I was so proud of myself. I look good but more importantly, I feel healthy." Tara exercises for two hours, five to six times a week, and eats a low fat vegetarian diet. "I eat wholesome foods that are low in calories but are still really filling." she says.
Dr. John McDougall and Dr. Joel Furhman have both published weight loss books that are centered around eating a vegan diet that is low in fat. On the respective diets, individuals are encouraged to eat an abundance of vegetables each day with limited servings of fruit and protein but more flexibility with whole grains. Weight watchers, a popular dieting service, also caters to vegans and vegetarians looking to lose weight. Many vegans and vegetarians have lost weight by adopting a low fat raw diet. All of these approaches, however, have one common theme: to lose weight, eat wholesome, natural foods from the produce section and limit consumption of processed foods.
Remember to keep "veg" in vegan and focus on eating wholesome foods as opposed to processed ones. "Junk foods" and desserts, even if they are vegan or vegetarian, should be kept to a minimum. A diet consisting of soda, chips, French fries, vegetable tempura, refined sugar, white pasta and candy may be vegan, but it is not healthy and it probably will not result in weight loss. Eat well. Be well.
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Comments
good advice
I am a Pacific Islander. There is nothing I can do to become "skinny" or "fit". My doctor tells me I'm the healthiest large guy he knows. I was even learning to cook Vegan and was considering a switch but if this is the way I'll be treated by my colleagues, then forget it.
I'll just start a group that throws cooked meat at peta demos while eating meat. See how they like it.
You know, I've never heard of a vegan or vegetarian athletes and low animal protein isn't none. Sorry. There are no such things as Vegan or Vegetarian bodybuilders. Aren't they healthy?
Peta has turned me away much like religion did. If I see people being insensitive of others, I don't want any part of it.
Actually, Brendan Brazier is a vegan triathlete, and he appears pretty fit to me. You can find his page on Google (the comments won't let me leave the site here).
Tahko - Don't believe that PETA speaks for all vegans. They certainly don't represent me, and I don't think you should be discouraged from becoming vegan because of one organization. There are plenty of wonderful vegan organizations (Compassion Over Killing, for instance).
Also, I don't think you quite understand the spirit of veganism if you want to punish animals by throwing meat at PETA demos. I am not defending PETA because I think they are despicable, but I am defending animals - which are the primary reason I am vegan. You do not need to support PETA to support animal rights.
Anyway, great article, HH. I have been vegan for just over two years & haven't lost one pound (not have I tried to because I don't need to). Health is the most important aspect IMO, and this is just one more PR stunt done by PETA that alienates people from becoming vegan. So disappointing.
Oh - I meant to add that there are PLENTY of vegan & vegetarian athletes. Do a Google search of just that - "Vegan and vegetarian athletes." There are even Olympians who are veg.
Tahko:
Please google 'vegan body builders'. you will come across a site dedicated to them. You can also google 'vegan athletes' for a list of vegan and vegetarian athletes.
Please don't let PETA's silly campaigns turn you off from a healthy and compassionate lifestyle. Trust me, there are plenty of vegans out there who also feel a bit disdainful of PETA and their antics. Overall, I have met many more vegans in life that have been friendly, compassionate and understanding people.
The author of this article (me) is an athlete. Every time I run a marathon I make a point to write "vegan" down my legs. My husband is also a vegan marathoner. There are so many of us! A few former Mr. Universe's were also body builders!
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