STRATEGY FOR LOSING WEIGHT ON A PLANT-BASED DIET

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 STRATEGY FOR LOSING WEIGHT ON A PLANT-BASED DIET




When you started your plant-based diet, you expected to lose weight. Now, you feel like you may have been misled. Your bathroom scale says you’re heavier than when you started.


Eliminating or cutting down on animal products in your diet can help you lose weight. Numerous studies have found that vegetarians and vegans tend to have less body fat than meat eaters.


Eating more plants also has many other health benefits. These include lowering cholesterol and blood pressure and reducing the risk of heart disease, diabetes, and certain cancers.


However, as you may have discovered, these outcomes are not automatic. Learn how to make your plant-based diet lighter and healthier.


Avoiding Common Pitfalls:


1. Limit processed foods. With or without animal products, frozen dinners, and packaged sweets are high in sugar, salt, unhealthy fats, and calories. Opt for whole foods instead. You can still buy convenient items like plain frozen vegetables and fruits.


2. Monitor serving sizes. Maybe you thought you could eat more when you gave up meat. Try shrinking your portions and take time to savor each bite. Plan your meals and snacks instead of grazing throughout the day.


3. Dine at home. Vegan and vegetarian options can still be fattening. Preparing your own dishes gives you more control over the ingredients.


4. Be flexible. On the other hand, you may have become too strict. If you try to survive on salad greens and grapefruit, you’ll miss out on essential nutrients and start craving sweet potato fries.


5. Consider your lifestyle. Remember that your diet is just one part of taking care of yourself. Examine your other habits to ensure that you exercise regularly, sleep well, and handle stress constructively.


Making Smart Choices:


1. Increase your fiber. One significant advantage of plant-based diets is that you’ll likely eat more vegetables, fruits, and whole grains. These foods are high in fiber, which helps you feel full while eating less and may even extend your life.


2. Count calories. You’ll still need to watch your calories to lose weight. That probably means going easy on dairy products, nuts, and seeds.


3. Restrict fats. Olive oil has many health benefits, but just one tablespoon contains 120 calories. Use plant fats sparingly.


4. Consume more protein. Vegetarian and vegan diets can fulfill your protein needs, even if you’re a serious athlete. In fact, lentils have as much protein as meat. Other smart choices include beans, peas, and soy.


5. Enjoy healthy treats. Did you switch from ice cream to nondairy frozen desserts? Many brands are still high in sugar and saturated fat. Snack on fruit and air-popped corn instead.


6. Change your cooking methods. At close to 400 calories, a cup of breaded fried zucchini sticks is almost as many calories as a complete meal. If you steam them, they’re only 17 calories. You can also look for broiling, grilling, poaching, and baking recipes.


7. Stay hydrated. Drinking enough water makes it easier to control your appetite and stay energized. Many fruits and vegetables have a high water content, so they’ll help you stay hydrated. Remember that the more fiber you eat, the more water you need to avoid gas and bloating.


8. Seek balance. Think of your diet as an eating plan you can stick with for life instead of a temporary solution. Consider consulting your doctor or a nutritionist to see if you need supplements.


Nutritious and delicious plant-based diets come in many forms. Find a plan that can help you manage your weight and enhance your overall well-being.


Best wishes!

PROTIME-FITNESS.ORG


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