Plant-Based Diets For Weight Loss

Note: this post has been updated in January 2023.

Plant-based diets for weight loss. 

Plant-based diets for weight loss can be an effective way to lose weight and improve overall health. When planning a plant-based diet for weight loss, it's essential to understand which plant-based foods are the most nutritionally dense and how to balance meals and snacks throughout the day.

Everything You Need to Know About Weight Loss on a Plant-Based Diet

With 60 percent of Americans wanting to get healthier and 51 percent aiming to lose weight this year, according to a survey, the question is: Which diet is best to both lose weight and get healthy? When considering foods that help you lose weight, science now tells us a plant-based diet works best for weight loss compared to other diets, including the heart-healthy Mediterranean diet. Studies show that a whole food plant-based diet is more effective than a keto diet for losing weight and keeping it off. And eating a plant-based diet has been proven to reduce your risk of heart disease, type 2 diabetes, and certain cancers.

Switching to a plant-based approach is easy since it focuses on high-fiber foods like vegetables, fruits, whole grains, nuts, and seeds while avoiding processed foods and animal products. Eating plant-based is a proven way to lose weight and keep it off. Studies show that a plant-based diet is more effective for weight loss than the Mediterranean diet and most other popular diets since eating foods high in fiber h been shown to promote weight loss.

A plant-based diet is all about optimal health. Ideal weight is both a goal and a result of good health and a healthy lifestyle. And yes, you can use a plant-based diet for weight loss. In addition, there are many benefits of a plant-based diet.

Get Acquainted with Your New Food Requirements

Once you opt for a plant-based diet, you should start exploring your new dietary requirements. For example, what foods contain proteins, carbs, or fats? You have fresh 'food groups': fruits, vegetables, legumes, and grains. These foods can provide you with all the necessary nutrients you need to lose weight without risking your health.

A plant-based diet for weight loss is easier than it seems: You can still enjoy all the same foods you love other than meat and dairy, and it's easy to get creative by adding plant-based ingredients to salads and soups, oatmeal, or stir-fry. Or trade up to healthy ingredients that make your meals even more delicious, like swapping out cheese for a Brazil nut parmesan cheese shaved over a Caesar salad.

To ensure that you get the best nutritional value from your plant-based diet, make sure that you have enough servings from each of your new food groups. You also need to vary the types of foods you include in each food group so that they complement each other and provide all the essential amino acids you need daily.  Of course, variation also makes your meals more interesting. 

 Whole Grains and Vegetables

Whole grains such as brown rice, millet, and quinoa can help you cut down belly fat and lose more weight if you make them your daily staples. A study showed that one group of individuals who consumed 'whole' grain foods could lose a significant amount of abdominal fat compared to another group who consumed 'refined' grain foods. Again, these positive choices between processed and whole foods make the difference between ideal health and otherwise.

A plant-based diet opens you up to an even more comprehensive selection of vegetables you may not have eaten previously. There may be many that you may have never even noticed before being sold in your supermarket's fruit and vegetable section. You can explore each green, orange, white, or purple colored vegetable, starchy and non-starchy vegetables, smooth and prickly, round and long, etc.   You should eat starchy vegetables sparingly as this is the group of plant-based foods that will most adversely affect your weight loss goals. Choose vegetables high in fiber, as high-fiber foods make you feel fuller longer. These high-fiber foods help reduce the likelihood of craving high-calorie, sugary foods.

Consulting a Dietitian or Nutritionist

If you want to lose weight but are unsure how much to eat or what foods to choose, consult a professional nutritionist or dietitian who can guide you toward meeting your daily recommended amount of nutrients. Make sure it is not just any dietitian, as you will want one that can guide you in plant-based diets for weight loss. Switching to a plant-based diet can be problematic initially, but with the help of a professional, you can avoid any dietary pitfalls. Instead of guessing, you will be able to rely confidently on the successes of others and avoid their errors.

Time to Take Action

Whether you’re already a convert and want a dietary reboot or trying a plant-based diet for weight loss for the first time, The Forks Over Knives Plan makes it easier than ever to transition to this healthiest way of eating and to maintain it for life. Below are other great resources to help you get on the right track.

The Plant-Based Solution: America’s Healthy Heart Doc’s Plan to Power Your Health

The China Study Solution: The Simple Way to Lose Weight and Reverse Illness, Using a Whole-Food, Plant-Based Diet

How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

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