A vegan diet , a lot more restrictive cousin of your vegetarian diet (no meats or dairy products), is now ever more popular, with vegan restaurants popping up across the country and lines of packed vegan foods turning up on supermarket shelves. While this eating style is often effortlessly lower in fats and calorie consumption than the average American diet, due to its emphasis on fruits, fruit and vegetables, and whole grains, heading vegan doesn't promise weight loss. In fact, it could actually cause weight gain if you are not careful, regarding to Rachel Begun, MSRD, documented dietitian and spokesperson for the Academy of Nourishment and Dietetics. Next, you'll need to make sure to load up on produce as much as possible. Even though you live on the run, foods like cucumbers, peppers, carrots, apples, oranges, bananas, grape tomatoes, and zucchini can all be ingested as a snack or on the go. Fill up your diet with mostly produce and jam load up meals with leafy greens, broccoli, mushrooms, berries, squash, great potatoes and fresh herbal selections whenever possible. These food types should make up at least 75 percent of your diet at every single meal. If you want recipe suggestions, check out the formula section for a total array of complete foods meals to choose from. Type 2 diabetes. Research shows that a mainly plant-based diet can reduce the risk for type 2 diabetes. In studies of Seventh-day Adventists, vegetarians' risk of developing diabetes was 50 percent that of nonvegetarians, even after taking BMI into consideration. The Harvard-based Women's Health Research found a similar correlation between eating red meats (especially processed meat, such as bacon and hot dogs) and diabetes risk, after modifying for BMI, total calorie consumption, and exercise. And it's not only a celebrity trend. According to The Vegan Society , the number of vegans in the UK has doubled within the last nine years from 150,000 to around 300,000. The market research company Mintel studies the non-dairy dairy market leapt from 36 million litres in 2011 to 92 million in 2013, which makes it well worth over £150 million. This tropical tree nut is a mainstay of vegan eating and very high in saturated fat, the sort that can increase bad cholesterol, as well as calorie consumption. It's used as preparing oil, as a creamy basic for soups and stews , and as a non-dairy ice-cream alternative. And with good reason-it's delicious! But exactly like baking with cream and butter, it ought to be used judiciously, not as an everyday food source. Plus, there's no evidence proving that kind of saturated body fat is any much healthier than the type found in pet products. Vitamin supplements B12 occurs obviously only in pet animal foods, so you will want to stock up on a variety of B12-fortified foods and a B12 dietary supplement. B12 keeps the body's nerve and blood vessels cells healthy and makes DNA, so deficiencies can result in tiredness, weakness, constipation, loss of appetite, weight loss (the bad kind), nerve problems, and depression. To learn if you need to up your intake, ask your physician for a straightforward blood draw.