Switching to a plant-based diet is one of the greatest lifestyle choices you can make for your health. It is a diet rich in vitamins, minerals, fiber, and antioxidants that help your body function at its best! It can also help you not only meet your weight loss goals, but keep the weight off for good.
As soon as you embark on your plant-based journey you will, without a doubt, notice a few changes immediately: you will have more energy, your skin will clear up, and your clothes will start feeling a bit loose. If, however, you're in a hurry to see those weight loss results, adopt these five habits.
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Plant-based foods are naturally more nutritionally dense than most non-vegan meal options. That means more vitamins, minerals, and other nutrients than you’d find in, say, a pork chop. But plant foods are also much lower in calories, which means you can eat an abundance of delicious food and not worry about weight gain.
This is one of the reasons so many people choose to adopt a plant-based diet to lose weight. Not to mention, plants are packed full of fiber which keeps you satiated and full, which prevents overeating or feeling deprived.
And while choosing a plant-based diet to lose weight will most likely yield results, there are a few things you can do to speed up the process of your healthy weight loss.
1. Fill Up On Fiber
Fiber is your best friend when it comes to losing weight (and disease prevention!). It feeds the beneficial bacteria that live in your intestine and promote a healthy digestion and nutrient absorption. Studies have shown that increasing your fiber intake leads to a reduced calorie intake, as it keeps your appetite in check by increasing the feeling of fullness. While all plant-based foods have fiber, there are some that are especially fiber-rich, like lentils and beans, apples and pears, whole grains like brown rice and oats.
2. Beware of Hidden Fats
When you are struggling to lose weight, even with whole plant-based foods, you might have to limit some high-fat plant foods that are otherwise healthy and full of nutrients. While they certainly promote a healthy body, and have many benefits, foods like avocados, nuts, and seeds are high in fat, which could slow the progression of your plant-based weight loss diet.
And if you haven't cut out oil yet, definitely do so now if you want started a plant-based diet to lose weight. Oil is very high in calories and fat, while low in nutrients. Need helping kicking it? Here's your quick guide to cooking without oil.
3. Keep Your Body Hydrated
Water is great for weight loss, as it's calorie-free, and has the ability to suppress your appetite in-between meals. Studies have shown that drinking water actually signals your body to burn more calories. Water also supports a healthy digestive system, reducing bloating and constipation.
A great way to incorporate more water into your plant-based diet for weight loss: drink 2 glasses of water when you wake up, and 2 glasses of water before every meal.
4. Focus on Low-Calorie, Nutrient-Dense Foods
Fruits and vegetables are low in calories and high in nutrients, and they help your weight loss journey tremendously. One of the most common complaints people have when trying to lose weight is that they don't like counting calories, and always having to measure their food to avoid consuming too many calories. When you choose a plant-based diet to lose weight, you don't have to measure anything! Just focus on consuming a variety of non-starchy vegetables, whole grains, and leafy greens.
For example: you would have to eat more than twenty ounces of broccoli to consume a mere two hundred calories.
5. Plan Your Meals and Stock Up on Healthy WFPB Foods
Set yourself up for success by preparing your plant-based diet weight loss meals in advance. That way, when hunger strikes you only need to open the refrigerator and heat up a delicious plant-based meal. That's faster than deciding which takeaway to order. No time to meal prep? Stock your fridge the stress-free way —get healthy meals delivered by MamaSezz!
Oh, and make sure to stock up on WFPB snacks so you're good to go when afternoon cravings hit.
- Choosing a plant-based diet to lose weight makes total sense — plant-based foods are low in calories and high in fiber. No more calorie counting or hanger!
- While most well-rounded plant-based diets will help you on your weight loss journey, there are some things you can do to meet your weight loss goals faster, like filling up on high-fiber WFPB foods, limiting fats (even healthy plant-based ones!), staying hydrated, loading up on low calorie non-starchy vegetables, and making sure your fridge and pantry are stocked with WFPB foods that mesh with your plant-based weight loss diet.
- You don't have to do it alone! Sign up for the MamaSezz Guaranteed Weight Loss Program to get healthy meals delivered, ready to heat-and-eat.
Rafaela Michailidou is a Vegan Lifestyle Coach, and a freelance health and wellness content writer, with a Plant-Based Nutrition Certificate from the T. Colin Campbell Center for Nutrition Studies.