The Vegan 321 Effect
Healthy, Hearty, Happy
The structured yet flexible way to achieve your ideal weight and create a healthy, happy relationship with your body and mind.
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Do you feel like you spend your life "always on a diet"? Do you try out the latest fad diet with tonnes of excitement only to feel disappointed when it doesn't work? I hear ya, and I'm going to let you in on a secret. Diets never work! And the simple reason for that is because they are not sustainable. We restrict ourselves from eating certain foods in order to get to an ideal weight, then once we are at that weight we revert back to our old habits and inevitably the weight comes back; some people never even get to their goal weight because they find it too restrictive and impossible to stick to.
The 321 Effect was created to put an end to dieting and to start eating mindfully for life. It will teach you a different way of looking at food and give you the tools to make great food choices forever. You are encouraged to eat a variety of food, especially those foods that you really fancy, and to not feel like you are ever deprived. You only live once and as important as it is to achieve an ideal weight it's equally important to enjoy life. This is not a diet, it is a lifestyle change that will help you lose weight and keep it off, so basically you can and should have your cake and eat it too!
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It is a common misconception that following a vegan diet will naturally allow you to achieve an ideal weight, and of course this is true if you're diet mainly consists of plant based food, however with the vegan industry growing so rapidly there is now so much processed mainstream vegan food available that it isn't always the healthy alternative that it is believed to be.
I personally didn't become vegan for health reasons (although I am most definitely reaping the benefits now) and during my first few months I actually put on weight. I got so excited when I saw vegan food or vegan recipes that I just had to try them, I didn't mind what was in them as long as it wasn't an animal product. After the novelty of trying raw chocolate, avocado brownies and deep fried falafel wore off I decided I needed to find a way to eat which would allow me to indulge in vegan burgers and ice cream but that would help me lose weight and keep it off. I tried a few different diets but they were so restrictive and none of them seemed to compliment my desire to only eat vegan food, so I decided to create my own way of eating alongside a new healthy lifestyle, and voila The 321 Effect was born.
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The 321 Effect works by categorising food into 3 different groups
Healthy - Eat generously
Healthy foods are natural foods that are mostly low in energy density (calories) but high in volume and filled with nutrients, minerals and vitamins. This includes all fruits (except dried), beans, lentils, peas and vegetables; you can eat as much of these foods as you like, raw or cooked, fresh or frozen, canned in their own juice or blended.
These foods should be the staple of your daily food intake and are key to helping you reach a healthy weight. Ideally, around half of your daily food intake should be from this section of foods, you should include a varied selection to ensure you are getting all of the nutrients your body needs.
Happy - Eat mindfully
These are the foods that we all love and without them life can feel pretty dull, however these types of food don’t always love us back; they are often high in calories, sugar and fat and therefore should be enjoyed mindfully.
This includes chocolate, cakes, crisps, nuts, seeds, oils, sugar, flour, sugary cereals, sauces, dairy-free products such as cheese, and butter, nut butters, fruit juice, sugary drinks and alcohol.
Hearty - Eat moderately
Hearty foods are satisfying foods which are a good source of protein and carbohydrates and generally low in sugar and fat. This includes foods such as rice, bread, meat substitutes, low fat dairy free yogurts and milk alternatives.
These foods will fill you up and provide you with the energy and macronutrients you need for the day whilst helping you feel and look great.
As a guide you should fill one third to one half of your plate with ‘Hearty food’.
As a member of The 321 Effect you will be provided with a daily and weekly Happy Calorie Allowance which you can use in addition to healthy and hearty food. It will be individually tailored according to your height, weight, age and overall goal. This Happy Calorie Allowance can be used on absolutely anything you want, ice cream, alcohol, chocolate, pastries, nuts, oils etc. You will be given a daily allowance to ensure that you are able to eat flexibly throughout the day with the option to save some happy calories for later in the week so that you don’t feel like you can’t enjoy life, as well as an additional allowance if you hit your weekly exercise goal.
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To find out your Happy Calorie Allowance, full information of our plan and a complete list of foods, all you have to do is sign up to a 321 Membership, our members will have exclusive access to our food database, our happy calorie tracker, exercise videos, wellbeing courses, recipes, meal plans, discounts with our partners and so much more.
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We will be launching The 321 Effect in April, to make sure you are one of the first to get full access just click the sign up button below and we will keep you updated.