There are a number of benefits to a vegan diet, including the weight loss and optimal body mass index that they enable. One study spanning 18 weeks found that participants who partook in a vegan diet lost nearly 10 pounds more than those who were on the control diet. They also shed more weight than those placed on calorie-restricted diets, although those eating vegan simply ate until satiated.
Properly planned, a vegan diet does not involve sacrificing any nutrients. Consuming higher levels of fruits, legumes, vegetables, nuts, and whole grains results in elevated intake of fiber and antioxidants. In addition, these foods are high in natural sources of magnesium, folate, and potassium as well as vitamins E, A, and C. One thing that vegans should keep in mind is that taking in adequate amounts of iodine, iron, calcium, vitamin B12, and essential fatty acids requires careful monitoring of the diet.