If you’re looking for effective ways to slim down, it’s worth considering a plant-based diet for weight loss. Researchers are increasingly convinced that vegetarian and vegan diets may be a particularly effective approach in combating obesity. (opens in new tab).
There are several reasons why a carefully planned vegan or vegetarian diet can help you drop a size or two. In the first place, the basis of weight loss is a calorie deficit, and plant foods tend to be low in calorie density. It is also rich in dietary fiber. Dietary fiber suppresses appetite and regulates blood sugar levels. Vegan and vegetarian diets may also have beneficial effects on gut health and levels of inflammation.
At the same time, not all diets based on fruits, vegetables, and whole grains will help you shed unwanted pounds easily. To maximize the fat-burning potential of a vegan or vegetarian diet: Certain tweaks may be required. Here are tips from registered dietitian Rosie Martin to follow a plant-based diet for weight loss for the best possible results. I’ll explain how.
If you want to switch to a plant-based diet but don’t know where to start, check out our plant-based diet for beginners article for helpful tips and advice. If so, supplementing with the best vegan protein powders is an easy way to replenish your intake.
1. Avoid Highly Processed Foods
Highly processed foods tend to be less nutritious, even when labeled as vegan and marketed to health-conscious customers. I’m thinking However, when these foods undergo advanced processing, they typically lose healthy nutrients such as dietary fiber, vitamins and minerals. Includes carbohydrate-rich products, cooked foods, canned soups, and certain meat substitutes.
Also, highly processed foods tend to be relatively high in calories. “Humans eat a similar amount of food every day. When much of that food is energy-dense vegan convenience foods, along with sugar, salt, and saturated fat, you get far more energy,” says Martin. says. “Instead, if much of that food is low-energy-dense plant foods, you can eat more to fill your stomach and feel satisfied, but you’ll take in far less energy, fiber, water, It’s much higher in polyphenols, and antioxidants that are beneficial for health and weight management.”
Rosie Martin is a registered nutritionist and health coach in the UK. As her NHS nutritionist she has held various roles in acute care and community hospitals for four years. She continues to serve as a health and wellness nutritionist for NHS staff employees.
So, if you want a plant-based diet for weight loss, focus on fresh and minimally processed foods. For better examples, check out these 7 healthy low-carb grains to include in your diet.
2. Eat more non-starchy vegetables
If you want to eat a plant-based diet for weight loss, we recommend cutting back on starchy vegetables like corn, potatoes, pumpkin, carrots, and beets. Indeed, these foods are packed with essential nutrients and can provide many benefits to our health. At the same time, it is very rich in starchy carbohydrates. Starch is a complex carbohydrate that helps slow your metabolism, but eating too much starch can interfere with weight loss.
Non-starchy vegetables are low in calories and carbohydrates and very high in fiber. .
“Dietary fiber is key to making the body feel full and feeding the beneficial gut bacteria, which play an important role in weight management,” says Martin. When broken down, they produce substances called short-chain fatty acids (SCFAs), which also help regulate hunger hormones, control blood sugar levels, increase well-being, and support the immune system. increase.”
Try to include non-starchy vegetables in every meal and aim to fill at least half of your plate with them. can be lowered significantly.
3. Consume enough quality protein
When following a plant-based diet for weight loss, make sure you’re consuming plenty of good quality protein. It helps lower the calorie value. At the same time, these foods are particularly rich in protein. If you don’t have enough of them, it can be more difficult to get enough of this important nutrient. It’s about incorporating sources into your diet. Another is to supplement your intake with the best vegan protein powders.
There are several reasons why protein is good for weight loss. One of its main roles is to build and maintain muscle mass. The more muscle you have, the higher your metabolism and the more calories you burn each day.A review in Frontiers in Endocrinology found that protein helps boost energy levels and curb hunger by keeping you feeling fuller for longer. also helps. (opens in new tab) journal.
4. Prepare meals in advance
As life gets busier, many people find it difficult to maintain a healthy diet. You may struggle to find the time to cook nutritious meals from scratch, or you 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 very time-consuming, especially when you have to peel and cut vegetables. To move forward, always keep prepared meals and snacks in the refrigerator. Another good idea is to always have healthy sweet treats on hand for when you crave something sweet.
5. Keep your balance
Keeping your plant-based diet balanced and versatile is another important aspect to consider when trying to lose weight. “Eating this way maximizes the use of dietary fiber and beneficial plant compounds, increases the diversity of your gut bacteria, improves insulin sensitivity, reduces hunger, reduces energy intake, and maximizes It helps you reach that weight,” explains Martin.
What does this actually mean? , colorful fruits and vegetables such as apples, berries, broccoli, bananas, beets, carrots, cauliflower and cucumbers, and dark green leafy greens such as kale and spinach.
“Fill one quarter with healthy whole grains like brown rice, quinoa, whole grain pasta, oats and whole grain bread. The last quarter should be high protein like beans, lentils, tofu and tempeh.” Fill up on plant foods. Add small amounts of healthy fats to your diet, such as seeds and avocados.”
This article is for informational purposes only and does not provide medical advice.
