Struggling to meet your weight loss goals and considering trying a plant-based diet? Here's what to eat to actually lose weight (and keep it off for good). Plus, why a plant-based diet for weight loss works and what foods might be sabotaging your weight loss goals.
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Before We Begin: Lose Weight Naturally with MamaSezz Weight Loss Program
No calorie counting, no gaining back the weight just a few weeks later. Flood your body with nutrients by eating tasty, comforting, and satisfying whole food plant-based meals - and lose weight easily. The MamaSezz Weight Loss Program is the easy to follow structure program you need to lose the weight for good.
Counting calories doesn't work. It feels restrictive and can get complicated. But one of the reasons a plant-based diet for weight loss helps folks lose the weight for good is that counting calories isn't necessary.
Plant-based foods are typically more nutrient-dense than animal products. That means more vitamins, minerals, and other nutrients than you’d find in, say, a pork chop. But plant foods are also typically much lower in calories.
Another reason people see weight loss with a plant-based diet? Fiber! Fiber, which only comes naturally from plants, makes us feel full longer. Higher fiber intake leads to fewer cravings and smaller meal portions, and that naturally results in weight loss.
Another great reason to eat plant-based? You'll decrease your chances of heart disease, certain cancers, type 2 diabetes and other non-communicative diseases, as well as increase your longevity in the process.
FIRST: Drink Water Before You Eat
If you take away anything from this article, remember this plant-based weight loss tip! Drink two glasses of water before meals Sometimes we eat a lot because we're actually thirsty, NOT hungry.
1/2 of Your Plate = Salad
By salad, I don't mean iceberg lettuce topped with blue cheese dressing and bacon crumbles. I mean loaded dark leafy greens with seeds, fruits, raw and cooked veggies, and a delicious oil-free dressing. Need some salad inspiration? Check out our favorite salad toppings and oil-free salad dressings to make yourself a hearty, crave-worthy salad every time.
Bonus: loading up on greens won't just benefit your waistline; it can boost your brain health, too.
1/4 of Your Plate = Whole Grains or Starchy Vegetables (Yep, Even Potatoes!)
Whole grains like quinoa, brown rice, and barley aren't just filling, they're also pretty low in fat. They are a great source of fiber and can "bulk up" any meal to help with weight loss. Weight loss tip: Make sure your pastas and breads are whole-grain. And if contrary to popular belief, potatoes are healthy, and they, along with other starchy vegetables, actually promote weight loss thanks to their high fiber content. (Not to mention, one baked russet potato has nearly half of your recommended daily value of vitamin C, which is great for your immune system!)
1/4 of Your Plate = Vegetables And/Or Plant Proteins (like Tofu or Beans)
Go crazy here! Time to get creative. We love to fill up with:
- Marinated tofu
- Spiced black beans
- MamaSezz Garlic Ginger Protein Strips
- Broccoli and onion stir fry
- Roasted vegetables
BONUS: Eat lots and lots of weight loss boosters: cruciferous vegetables, flaxseed, greens, potatoes.
- Oil (yep, even olive oil. Here's why olive oil can sabotage your weight loss goals)
- Processed foods (chips, vegan processed meats, mayo)
- Refined grains or sugars (white flour, sugar, white bread or pasta).
- Juice, soda, or sweetened beverages. (Stick to water if you can, but if you'd like to get fancy you can float fresh fruit in sparkling water. )
There is nothing wrong with snacking. It helps to keep your temper in check (especially for those notoriously hangry people out there), it can keep your blood sugar stable, it provides an energy boost during your mid-day slump, and can keep you full between meals to prevent cravings for overly fatty and sugary foods.
Snacking only becomes an unhealthy habit when done mindlessly, which can lead to weight gain or sabotage your weight loss goals. If you think your snacking isn't such a great habit, try these 8 ways to bust mindless snacking.
How to know if your snacking is mindless? If you want a snack but an apple doesn't sound good, chances are you're not actually hungry!
If you're snacking because you are truly hungry, there are some great snacks that can be part of your plant-based weight loss plan. Here are 10 healthy and filling plant-based snacks for when hunger hit.
Pro tip for weight loss snacking: Plan 2 snacks a day and portion them out before hand in baggies.
- Plant-based foods are nutrient-dense, low in calories, and high in fiber, making them great for reaching your weight loss goals.
- If you want to lose weight on a plant-based diet follow this simple meal formula for weight loss: half of your plate should be a huge salad, a quarter of your plate should be whole grains or starchy vegetables, a quarter of your plate should be veggies or plant-proteins.
- When it comes to plant-based weight loss success, it's best to avoid: oil, meat, dairy, and processed foods like refined grains and sugars.
- Need help with your plant-based weight loss journey? Get healthy meals for weight loss, delivered to your door, with the MamaSezz Weight Loss Bundle.
By Caroline DiNicola Fawley
Caroline is a plant-based chef, recipe designer, and whole food plant-based nutrition educator, with a Plant-Based Nutrition Certificate from the T. Colin Campbell Center for Nutrition Studies.