If you are looking for an effective way to lose weight, a plant-based diet for weight loss is worth considering. Scientists are increasingly convinced that vegetarian Y vegan diets may be a particularly effective approach in the fight against obesity, as stated in a recently published review in the American journal of lifestyle medicine (opens in a new tab) .
There are several reasons why carefully planned vegan and vegetarian diets can help you drop a dress size or two. To begin with, the basic principle of weight loss is a calorie deficit , and plant foods tend to have a low caloric density. They are also rich in dietary fiber. Fiber keeps appetite under control and regulates blood sugar levels. Vegan and vegetarian diets can also have a beneficial impact on our gut health and levels of inflammation, two factors that can contribute to excess body weight.
At the same time, not all diets based on fruits, vegetables, and whole grains can help you lose unwanted weight easily. To maximize the fat-burning potential of your vegan or vegetarian diet, certain adjustments may be necessary. Here, we discuss how to follow a plant-based diet for weight loss and get the best results possible, with advice from a registered dietitian. rose martin .
If you want to switch to a plant-based diet but aren’t sure where to start, check out our article on plant based diet for beginners for helpful hints and tips. And if you’re having trouble getting enough protein, supplement with the best vegan protein powder can help you easily top up your intake.
1. Avoid highly processed foods Highly processed foods tend to be of poor nutritional quality, even if they are labeled vegan and marketed to health-conscious customers. Many assume that all plant-based products are good for you. However, when these foods are subjected to intense processing, they are often stripped of healthy nutrients, such as dietary fiber, vitamins, and minerals. Typical examples include products rich in simple carbohydrates, such as white bread, white pasta, and white rice, as well as ready meals, canned soups, and certain meat substitutes .
Highly processed foods also tend to be relatively higher in calories. “Humans eat a similar weight of food each day; if a lot of that food is high-energy vegan prepared foods, then a lot more energy will be consumed, along with sugar, salt, and saturated fat,” says Martin. “If a lot of that food is low-energy-density whole plant foods instead, then we can eat more, fill our stomachs and feel satisfied, but we will have consumed a lot less energy and a lot more fiber, water, polyphenols. and antioxidants that are beneficial for health and weight management.”
Rosie Martin, BSc, MSc, RD
Rosie Martin is a UK registered dietitian and health coach. She has worked as an NHS dietician for four years in various roles in acute and community hospitals. She continues to do so in her role as an Employee Health and Wellness Dietitian for NHS staff.
So if you want to follow a plant-based diet for weight loss, focus on fresh produce and minimally processed foods. For example, make sure most of your carbohydrates come from whole grains , such as brown rice, rolled oats, and quinoa. For more great examples, check out these 7 healthy low-carb cereals to include in your diet .
2. Eat more non-starchy vegetables If you want to follow a plant-based diet for weight loss, it’s a good idea to cut back on starchy vegetables like corn, potatoes, squash, carrots, and beets. It is true that these foods are full of essential nutrients and can provide many benefits to our health. At the same time, they are exceptionally rich in starchy carbohydrates. Although they are a type of complex carbohydrates that help keep our metabolism in check, eating too much starch can hamper your weight loss efforts.
Non-starchy vegetables are low in calories and carbohydrates, and exceptionally high in dietary fiber. These include leafy green vegetables, such as kale, spinach, and lettuce, as well as broccoli, cauliflower, tomatoes, leeks, celery, and cucumbers.
“Fiber is key to helping us feel physically satisfied, as well as feeding our beneficial gut bacteria. Our gut bacteria play a crucial role in weight management,” says Martin. “When they break down fiber, they produce substances called short-chain fatty acids (SCFAs). These SCFAs help regulate our hunger hormones, control our blood sugar levels, help us feel happier, and even support our immune system.”
Try to include non-starchy vegetables at every meal and aim to fill at least half your plate with them. In this way, you will significantly reduce the caloric density of your diet, while getting a notable amount of dietary fiber.
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3. Get enough good-quality protein When following a plant-based diet for weight loss, make sure you’re getting enough good-quality protein. Cutting back on energy-dense vegan foods like beans, peas, nuts, and seeds helps lower the total calorie value of your diet. At the same time, these foods are especially rich in protein. Without enough of it, it can be more difficult to get enough of this crucial nutrient. One solution to this problem is to include more of the The best vegan sources of protein. in your diet, such as tofu, tempeh, and seitan. Another is to complement its consumption with best vegan protein powders .
There are several reasons for it protein is good for weight loss . One of its main functions is to build and maintain our muscle mass. The more muscle we have, the higher our metabolism will be and the more calories we will burn on a daily basis. Protein can also help boost your energy levels and stave off hunger by keeping you feeling full longer, according to a review in the Frontiers in Endocrinology (opens in a new tab) daily.
4. Prepare your meals in advance When life gets hectic, many of us find it difficult to follow a healthy diet. We may struggle to find the time to cook a nutritious meal from scratch, or we may not have the energy to spend long hours in the kitchen.
One of the downsides of following a plant-based diet for weight loss is that it can be time-consuming, especially if you have to peel and chop your vegetables. To avoid the temptation of a grab-and-go meal and stay on the go no matter the circumstances, keep a few prepared meals and snacks in your fridge at all times. For example, develop the habit of preparing meals and batch cooking on certain days of the week. Another good idea is to make sure you always have a healthy treat ready for when you crave something sugary.
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5. Keep it balanced Maintaining a balanced and versatile plant-based diet is another important aspect to consider when trying to lose weight. “Eating this way will maximize fiber and beneficial plant compounds, increase the diversity of gut bacteria, improve insulin sensitivity, reduce energy intake without leaving you hungry, and help you achieve your best weight,” explains Martin.
What could this mean in practice? “An easy way to plan your diet is to imagine a circle that represents your entire diet over the course of a day or week,” she advises. “Try to cover half your plate with colorful fruits and vegetables like apples, berries, broccoli, bananas, beets, carrots, cauliflower, cucumber, and leafy greens like kale and spinach.
“Fill a quarter with healthy whole grains like brown rice, quinoa, whole wheat pasta, oatmeal, and whole wheat bread. Fill the final room with protein-rich plant foods like beans, lentils, tofu, and tempeh. Top your meal with a small amount of healthy fats like seeds or avocado.”
This article is for informational purposes only and is not intended to offer medical advice.
