Healthy weight loss with a plant based diet
A whole food, plant-based diet is the healthiest way to reach your weight loss goals. Fruits, vegetables, grains, and legumes are high in fiber, which helps fill you up without adding extra calories, so you don’t have to worry about portion sizes. Fiber also feeds good gut bacteria, which may improve your body’s ability to turn food into energy.
A plant-based diet is also rich in complex carbohydrates that provide the fiber and nutrients necessary to maintain a healthy body weight. But it’s important to minimize eating simple carbohydrates like white bread and sugary desserts, which are low in fiber. Research shows that legumes like beans, peas, and lentils promote weight loss in those who eat them daily. Beans are also a more satiating, or filling, source of protein than beef and better for weight loss.
People who eat more grains, especially whole grains, also tend to have lower body weights than people who avoid them. Flavonoids, which are nutrients found in fruits and some vegetables, may also be helpful for weight maintenance. One study found that those who eat more berries, citrus fruits, and peppers have lower body weights than those who eat the least. Plant-based foods may also help increase your metabolism.
Low-carbohydrate diets tend to result in reduced fiber intake and increased intake of animal protein, cholesterol, and saturated fat. Diets high in animal protein are linked with heart problems, diabetes, and certain forms of cancer.
One benefit commonly associated with losing weight is an improvement in insulin sensitivity, which reduces risk for developing type 2 diabetes. However, research shows that women who lose weight on a high-protein diet do not gain this benefit. Diets that limit protein and focus mainly on fat, such as the keto diet, also increase the risk of heart disease, diabetes, and inflammation. About three-quarters of daily calories should come from carbohydrates. Studies show that those who eat the most carbohydrates—especially those found in beans, grains, fruits, and vegetables—have a lower risk for heart disease, diabetes, and obesity.
Getting started with a plant based diet
The best way to get started with a plant-based diet is to follow it completely for three weeks. That will give you enough time to adjust to new flavors, experience weight loss, and feel more energetic. It will also help you avoid lapses that can lead to weight gain. If this sounds too challenging, make a plan to slowly work up to a 100% plant-based diet by having two or three vegan meals a week, and increase from there.
The support of a friend or family member is also helpful. Let’s get started! First, choose the day to start the diet. Weigh yourself before you start and keep track of your weight during the three weeks. Also, keep a record of what you are eating. Keeping a food record and a journal of how you feel while you’re on the diet will help you monitor your progress. Below is a comprehensive guide to get you started. As a Health Coach I am here for you to help you with the transition to a plant based diet!
Overall Principles: Choose foods from minimally processed plant sources. Avoid all animal products, limit saturated fat, and keep vegetable oils to a bare minimum.
Eat the Power Plate
The Power Plate—grains, legumes, vegetables, and fruit—provides all the nutrition you need. To meet your nutrient needs, make these foods the center of your plate for each meal. It’s important to vary the foods you choose within the food groups because this helps you to cover all your nutritional bases.
I hope you enjoyed reading this weeks blog post and found it helpful.
As a Health Coach, I am mentoring my clients to create and maintain long-term lifestyle changes to enhance their overall quality of life. In addition to supporting clients with specific goals, I empower my clients to choose health-promoting behaviors that work for them. I raise awareness and offer support as clients move in their own bio-individual ways toward the greater health they want for themselves. My coaching hopefully leads to long-term behavior change, but only because I help my clients do the meaningful work that forms a strong foundation.
How can I help you? Are there any changes you wish for yourself? Is your health the best it could be? You can book your free consultation with me now: