A plant-based diet consists of whole grains, vegetables, fruits, seeds, legumes, etc., all of which are minimally processed. The plant-based diet is also known as the vegan diet. Vegans avoid eating food derived from animals such as milk, honey, eggs, and meat-based products. They rely on plant-based food like fresh fruits and vegetables, pods and beans, and other non-dairy milk/ milk products.
The plant-based diet is becoming more popular with time as it seems to pose diverse benefits ranging from one’s health to preserving the environment.
Now, let’s discuss how plant-based food help in weight loss.
1) Plant-Based Diets are Fiber-Rich
Daily Fiber Target: Women – 25 grams per day and Men – 38 grams per day.
Surprisingly, 9.5 out of 10 Americans do not meet their targets. Fiber helps with better gut health and is known to keep the fullness of the stomach. As plant-based food are the only source of fiber, it automatically becomes a prime reason for switching to a wholesome plant-based diet. Also, fiber-rich foods help to curb your appetite and are an easy and sustainable choice to opt for instead of reducing the portion of your meals.
2) Plant-Based Diets Regulate Sugar Level
The consumption of plant-based food is healthier and is significant for the improvement of high blood sugar levels. As this diet is rich in protein and fiber, a vegan diet is one of the best options to help in regulating the extreme levels of glucose for a person suffering from a diabetic issue. Therefore, involving a plant-based diet in your daily routine helps you to keep your body fit and healthy and maintains a normal sugar level.
3) Plant-Based Diets Help to Lower the Intake of Calories
There are many ways to lose weight, but in general, what you need is a calorie deficit in your food intake. A plant-based diet may help you to make this easier since it contains lower calories than animal food. Instead of eating foods with an average range of calories products such as eggs, meat, etc., you can replace them with vegan options and, in turn, you will consume fewer calories. This will lead you to a better weight loss journey.
A 2021 study compared a plant-based and an animal-based keto diet and explored that when people are allowed to eat as much as they want, they ate fewer calories of plant-based food as compared to keto diet food products. So, it has been noticed that when people are on a vegan diet they are fuller rather than those on other diets because they are full of protein and fibers.
Tips and Tricks for Your Vegan Weight Loss Journey
Here are some tips for weight loss and some mistakes to be avoided when on a vegan diet to help boost your weight loss journey:
Tips for weight loss:
- Choose a set mealtime.
- Eat food that is low in calories but is rich in protein, fiber, vitamins, and minerals.
- Add some healthy drinks to your diet which are free from refined sugar.
- Write down all of the food items that you have eaten throughout your day and keep track of your consumption
Some mistakes to be avoided:
- Not drinking enough water.
- Not eating enough whole foods which lead to an imbalanced diet.
- Eating packaged food items rather than fresh food.
- Eating an excessively fewer amount of calories – may result in a slower metabolism and/or a nutrient deficiency in the body.
- Forgetting to consume iron-rich plant-based foods.
Though a plant-based diet is only consumed by a small chunk of the population, it is becoming more and more popular as it poses different health benefits. Being rich in fiber, plant-based food is easy to adopt as fiber makes you feel full faster. The plant-based diet is very sustainable and helps maintain good gut health. Additionally, it regulates blood sugar levels and helps you lose weight.
Still, before making a drastic diet change, it is always advisable to consult with an expert, such a Holistic Nutritionist, like myself!
Now, that you know how plant-based foods can lead you towards healthy weight balance, what are you weighing for? Ugh, I mean waiting for! Haha.