A plant-based diet for weight loss is worth considering if you want to lose weight quickly. According to a recent analysis published in the American Journal of Lifestyle Medicine, scientists are increasingly convinced that vegetarian and vegan diets may be a particularly successful approach in the fight against obesity (opens in new tab).
There are various reasons why a well-planned vegan or vegetarian diet may aid in weight loss. To begin, the fundamental premise of weight loss is a calorie deficit, and plant foods have a low calorie density. They also have a high fiber content. Fiber suppresses your hunger and controls your blood sugar levels. Vegan and vegetarian diets may also benefit our gut health and inflammation levels, both of which may contribute to excess body weight.
At the same time, not every diet centered on fruits, vegetables, and whole grains may help you lose weight easily. Certain changes may be required to maximize the fat-burning capabilities of your vegan or vegetarian diet. With advice from certified dietitian Rosie Martin, we examine how to follow a plant-based diet for weight loss to achieve the best results.
If you want to move to a plant-based diet but aren't sure where to begin, read our plant-based diet for beginners article for helpful hints and guidance. If you're having trouble getting enough protein, the finest vegan protein powder can help you simply boost up your consumption.
1. STAY AWAY FROM HIGHLY PROCESSED FOODS
Even if they are labeled as vegan and promoted to health-conscious clients, highly processed meals have low nutritional quality. Many people believe that all plant-based goods are healthy. However, when these meals are heavily processed, they are often depleted of essential nutrients such as dietary fiber, vitamins, and minerals. Products high in simple carbs, such as white bread, white pasta, and white rice, as well as ready meals, canned soups, and certain meat substitutes, are typical examples.
Highly processed meals are also typically higher in calories. "Humans consume a same amount of food each day; if much of that food is energy-dense vegan convenience foods, then significantly more energy is consumed, along with sugar, salt, and saturated fat," adds Martin. "If much of the food is instead low energy-dense whole, plant foods, we can eat more, fill our tummies, and feel satisfied, but we will have consumed far less energy and far more fiber, water, polyphenols, and antioxidants that are good to health and weight control."
Focus on fresh vegetables and minimally processed foods if you want to lose weight on a plant-based diet. Make sure that the majority of your carbohydrates come from whole grains like brown rice, rolled oats, and quinoa. Check out these seven healthy low carb grains to include in your diet for more wonderful examples.
2. EAT MORE VEGETABLES WITHOUT STARCH
If you want to lose weight on a plant-based diet, limit your intake of starchy vegetables like corn, potatoes, butternut squash, carrots, and beets. True, these meals are high in key nutrients and may have numerous health benefits. They are also unusually high in starchy carbs. Although they are a sort of complex carbohydrate that helps regulate our metabolism, eating too much starch may sabotage your weight loss goals.
Non-starchy veggies are strong in dietary fiber and low in calories and carbs. Leafy greens like kale, spinach, and lettuce, as well as broccoli, cauliflower, tomatoes, leeks, celery, and cucumbers, are examples.
"Fiber is essential for both feeling physically full and feeding our good gut microbes." "Our gut flora play an important part in weight regulation," Martin says. "When they break down fiber, they produce compounds known as short-chain fatty acids" (SCFA). These SCFAs assist balance our blood sugar levels, regulate our appetite hormones, make us feel better, and even support our immune system."
Non-starchy veggies should be included in every meal, with at least half of your plate devoted to them. This will dramatically reduce the calorie density of your meal while providing a significant amount of dietary fiber.
3. EAT ENOUGH QUALITY PROTEIN
Make sure you receive enough high-quality protein when following a plant-based diet for weight loss. Cutting back on energy-dense vegan foods like beans, peas, nuts, and seeds helps reduce your overall calorie count. Moreover, these foods are particularly high in protein. Without enough of these, getting enough of this important nutrient may be more challenging. One remedy to this problem is to consume more of the best vegan protein sources, such as tofu, tempeh, and seitan. Another option is to supplement your diet with the best vegan protein powders.
Protein is beneficial to weight loss for a variety of reasons. One of its primary functions is to create and maintain muscular mass. The greater our metabolism and the more calories we burn on a daily basis, the more muscle we have. According to a review published in the journal Frontiers in Endocrinology (opens in new tab), protein may also help raise your energy levels and keep your hunger at bay by making you feel fuller for longer.
4. MAKE ADVANCED MEAL PLANNING
Many of us find it challenging to maintain a balanced diet when our lives get stressful. We may lack the time to prepare a nutritious dinner from scratch, or we may lack the energy to spend long hours in the kitchen.
One disadvantage of a plant-based diet for weight loss is that it can be time-consuming, especially if you have to peel and cut your vegetables. Keep some prepared meals and snacks in your fridge at all times to avoid the temptation of a takeaway and to stay on track regardless of the circumstances. Develop a routine of meal preparing and batch cooking on specific days of the week, for example. Another wonderful option is to keep a healthy sweet treat on hand for case you crave something sugary.
5. MAINTAIN BALANCE
Another crucial factor to consider while trying to lose weight is keeping your plant-based diet balanced and varied. "Eating this way will optimize fiber and beneficial plant components, enhance gut bacterial variety, improve insulin sensitivity, reduce your energy intake without leaving you hungry, and help you achieve your ideal weight," Martin explains.
In practice, what does this mean? "Imagine a circle reflecting your entire diet over the course of a day or week," she suggests as an easy method to arrange your diet. "Aim for half of your plate to be filled with colorful fruits and vegetables such as apples, berries, broccoli, bananas, beets, carrots, cauliflower, cucumber, and dark leafy greens such as kale and spinach."
"Fill one-quarter of your plate with whole grains such as brown rice, quinoa, wholewheat pasta, oats, and wholemeal bread." Fill the last quarter of your plate with high protein plant foods like beans, lentils, tofu, and tempeh. Add a modest amount of good fats to your diet, such as seeds or avocado."
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