What are Vegan and Veganism? Veganism is different from vegetarianism. According to the vegan society, a vegan is someone who doesn’t eat any meat, poultry, fish, shellfish, or by-products of animal slaughter. Vegan diets contain various levels of fruits, vegetables, grains, pulses, nuts, and seeds. Vegans do not drink milk or any kind of dairy products, such as butter or cheese. Yes, you heard it right not even milk, we know Milk is vegetarian, but it is certainly not vegan.

Top 12 Vegan Foods List for Shape Your Body

There is no doubt that plethora of people turning as vegan and there are following reasons for this practice: There are a lot of paths that can lead a person to veganism, and it largely depends on their life experiences, interests, outlook on the world and the timing of when certain issues are brought to their attention. Here are 5 common reasons people go vegan:

(A) Health and nutrition:

Many people who turn vegan are first drawn to it because they heard or read about the tremendous long term health benefits of eliminating artery-clogging and disease accelerating animal print from their lives. Consuming a diet of plant-based whole foods is undoubtedly a healthier choice.

(B) Environmental protection:

As the impacts of accelerating climate change have become more widely known, the need for us to take steps to curb the destruction of our precious planet has become abundantly clear. Industrialized animal farming is a huge factor that is contributing to environmental degradation and the facts are so compelling that anyone seeking to live a more sustainable or Eco-friendly lifestyle cannot help but question the impact of their food choices on the environment. Similar to those drawn veganism, once people learn about industrialized animal farming and the horrific treatment of animals in factory farms, embracing the animal-free lifestyle beyond their plate becomes a logical next step.

(C) Mortality:

Long before the health and environmental benefits were brought to the forefront of the argument in support of adopting a vegan lifestyle. To decrease the animal mortality rate folks become vegan by saying a big no to flesh and meat.

(D) Social justice:

Anyone who is opposed to injustice in the world, should pause and think about the fact that we breed and kill billions of animals on an annual basis, just so that we can eat them. So mortals think it needs to save animals.

(E) Religious belief:

The majority of people become vegan because their religion does not allow them to eat nonvegan food so such folks follow rules of their saints and become pure vegan.

Top 12 Vegan Foods List for Shape Your Body!

Yes, you heard it right, Top 12 Vegan Foods List for Shape Your Body.
Start using below list food on a daily basis in your diet and get the benefits.

(1) Anjeer/figs:

Anjeer is a member of the mulberry family. It is a small bell or pear-shaped fruit that is commonly available in its dried form throughout the year. Figs have a higher concentration of vitamins, minerals, and antioxidants that are easily available, and can also be used to make halwa, jams, and other preservatives. Anjeer is a good source of fiber, research has found that they could aid in weight management as high fiber foods have a positive impact. Health experts said that food with high fiber makes one feel full and satiated for long. According to the American journal of clinical nutrition, a fiber-rich diet can help in shedding extra kilos. It lowers Blood pressure, promotes Reproductive health, boosts healthy heart, helps in the prevention of constipation, promotes bone health, and regulates blood sugar. Thus by eating Anjeer one can get a lot of fiber which provides a good physique to your body.

(2) Sunflower Seeds:

Eat these raw and you will get a good amount of iron, magnesium + a ton of vitamin E. Sunflower seeds are fat, but also contain a lot of protein. Sprinkle over salads, eat as a snack, blend with some dates and cacao bites or if you want to experiment using in raw tacos like this one. 100kcal of sunflower seeds contain,, 0.96 carbs but 3.54g protein so these are the best food for weight loss.

(3) Wheat Bran:

Bran is the outer coat left after milling the grain. Wheat Bran is one of the three layers of the wheat kernel. It is rich in minerals and an excellent source of fiber. In fact it’s nutritional profile may improve your health and lower your risk of certain chronic diseases. Wheat bran is a good source of many nutrients and protein and relatively low in calories. It’s a very good source of dietary fiber as well. It bolsters digestive health by providing a good source of insoluble fiber which helps in the reduction of weight and provides a good physical outlook to an individual. Wheat Bran is high in fiber and contains lignan phytochemicals and phytic acid, all of which may be associated with a reduced risk of colon and breast cancer.

(4) Basil:

This herb food is one of the best for weight loss and muscle building. Also its content areas Protein per 100Kcal =13.68g Carb /protein ratio : 0.13.68g. Apart from it basil is very good for health as it acts as a medicine for your body.

(5) Couscous salad:

Once extremely popularly in North Africa, couscous has now trotted it’s way to the global plate. Made from steaming durum wheat or semolina. Not only is this wonder ingredient great for weight loss but also great from the overall well being of our body. It is enriched with selenium which constitutes an integral part of our body functions and development. It helps keep cholesterol levels in check and maintain a healthy heart. As it is used in a lot of recipes but here I’m going to discuss with you recipes that do not include cheese. (*Couscous Salad) Ingredients of couscous salad: 6 corn cobs, 100gm couscous, 3 cloves garlic, peeled and crushed, 2 Tbsp olive oil, Juice of 1 lemon, 1/2 tsp onion seeds, 1/4tsp salt, 4curry leaves, 1 tsp sugar, 1 green chili, seeded and finely chopped 8_10 roasted peanuts and 1/2 tsp ground black pepper crushed, 2 Tbsp runny honey, 25 gm coriander leaves, washed and chopped.

How to make couscous salad- Put all of the ingredients into a jar with a lid. Shake well, and brush it on hotter corn cobs just before you barbecue or grill them. They will be ready when the kernels are tender and lightly browned. For the couscous salad, bring to the boil 500ml/18fl oz water with a dash of oil. Stir in the couscous, cover and let it stand for 5 minutes. Meanwhile heat the oil in a small pan, then put in the onion seeds, curry leaves, salt, and peanuts. Stir for a minute then add the couscous and cook gently for 4 minutes, Scrape the couscous into a serving bowl, scatter over the coriander leaves and serve with the corn. Thus couscous recipes help to maintain good health and perfect body shape.

(6) Wheat Grass:

> Wheat-grass is the name of the young grass of a wheat plant. It is a thick, dry grass but is a brighter green. Wheatgrass contains few calories but is rich in vitamins, minerals, proteins, and enzymes. It boosts the metabolism and stores the energy. People can consume wheat-grass fresh or in various other ways such as frozen or fresh juice, tablets powder.

Apart from it wheat-grass contains ingredients that act as antioxidants. These antioxidants may offer health benefits similar to many other plant-based foods. Wheat-grass juice is an effective healer because it contains all minerals known to man, and vitamins A, B-complex, C, E, and K. If you can’t handle wheat-grass juice fresh and raw you can also try wheat-grass as a powder instead. It also boosts metabolism and provides an attractive look by maintaining all functions of the body properly.

(7) Pulses &Beans:

Pulses are the edible seeds of plants in the legume family. Pulses grow in pods and come in a variety of shapes, sizes, and colors. The United Nations Food and Agriculture Organization recognizes 11 types of pulses: Dry beans, dry broad beans, dry peas, chickpeas, Cowpeas, pigeon peas, lentils, Bambara beans, vetches, lupins, and pulses. The main role of pulses and beans is to weight control and also provide an attractive outlook by provides strength to muscles and body. It contains all essential nutrients that require for proper growth and development of the body. Also prevent aging and prevent diseases so it’s very good to take pulses and Brans in daily diet to become physically and mentally healthy. Last but not least these also improve memory.

(8) veggies:

There are a plethora of veggies are available that have a low carb, high protein, and nutritional minerals. Spinach, Radish, Carrot are the vegetables that contain a lot of protein but low crabs which helps in the reduction of excessive weight.

(9) Legumes:

Legumes are large, fleshy, colorful plant seeds. Peas and lentils are a type of legumes. These are an important source of protein. They are a key food in healthy diets and have many benefits. Soft and earthy-flavored, legumes can be eaten in many ways. Types of legumes: Lentils, Kidney, Lima, Mung, Navy, Pinto, Beans, Soybeans. Legumes are rich in plant protein, fiber, B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. They have a high concentration of protein so one can make them a great option in place of meat and dairy products. They fight against diseases and aging. Also legumes contain antioxidants that help prevent cell damage and may even help to prevent digestive cancers. It provides good shape to the body and maintains muscle strength as well.
A diet of legumes also keeps you satiated for long so it helps in losing weight loss.

(10) Mushrooms:

Mushrooms are one of that food that boost your immune system, fight cancer, reduce inflammation, plus BAM – get a ton of protein for almost no calories. The protein content is the best until now. Protein per 100 Kcal =13.92g Carb / protein ratio :1:13


who needs chips, when you can eat pistachios and get some extra vitamins and minerals instead of simple carbs and trans fats? Well, for this issue the best solution is pistachios because they are a good source of vitamin B6, magnesium, fiber, potassium, and protein Not only this it contains 3.6g of protein and 1.35 in 100kcal of pistachios. It boosts metabolism and reduces appetite thus helps to reduce the weight.

(12) Hemp seeds:

Technically a nut, hemp seeds are small but mighty when it comes to nutrition and protein. More than 25 percent of their total calories come from protein and they are a great addition to baked goods salads, yogurt bowls, and more. It is also a good source of potassium, magnesium, iron and they add a nice nutty, crunchy texture. The half cup of contains 3g carbs but10 g of protein.

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