Weight loss is such a popular topic all around the world, and I can really understand why people want to lose that extra weight. After all, it can help your health, give you more energy and give you the body you have always wanted and deserve. I personally don't believe in restrictive diets and counting calories, however, I do believe in eating healthy foods that satisfy you.
In general, individuals who follow a plant-based lifestyle tend to consume fewer calories than individuals who consume animal products since most of their calories are coming from healthier options and fewer calories per weight. However not all plant-based food is healthy, here are a few suggestions to increase your chance of losing weight on plant-based nutrition.
Eat More Fruits and Vegetables
Experts in nutrition all across the world agree that the insufficient consumption of fruits and vegetables contribute to the obesity epidemic and chronic disease related to poor nutrition, especially in our country. Plant-based eating means that you have a large proportion of your meal that comes from plant-based food. To fight weight gain, reach the recommended daily intake of 400g of fruits and vegetable.
Eat The Rainbow
This is one thing that I remember from the food tech classes in high school. Eat the rainbow for every meal and you will get a good range of nutrients (with the exception of vitamin B12). This goes hand in hand with eating more fruits and vegetables, just make sure you are choosing ones in all different colours so you are getting all the nutrients you need.
Reduce Your Sodium
Sodium might be considered a plant-based food but there is a strong warning to decrease our consumption so that we don’t exceed the requirements of 2300 mg of sodium consumption daily. That said, it is important to understand that plant-based food doesn’t always mean healthy food. According to some research, individuals who eat a plant-based nutrition with reducing sodium consumption (2300 mg a day) showed a reduction in blood pressure and increased weight loss.
Reduce Your Sugar
Sugar is the other plant-based food to beware of. It is recommended to stick to less than 50g of sugar a day. We challenge you to start looking at the labels of the food you eat on a daily basis and identify the amount of sugar intake you get from those foods. Many companies hide the ingredient by using multiple names to describe the sugar added, they use at least 60 names for sugar on labels. By reducing your sugar intake, you increase your chance of losing weights and staying healthy while preventing chronic disease. Reading labels can be difficult, look for the word sugar on the nutrition label, you will be able to identify how many grams of sugar is in the product.
Cut The Oil
Many different weight-loss diets promote the idea of using oil instead of butter when cooking, which I won't lie it is a better option. However just because it is better doesn't mean it is good.
This is because oil is the most calorie-dense food by volume. One cup of oil contains almost 2,000 calories, compared to one cup of brown rice that is only about 130 calories. Even just 1 tsp of olive oil is 40 calories. By cutting out oil you will be cutting out a lot of excess calories and the fat that comes with it.
Watch Out For Vegan and Plant-Based Junk Foods
Sadly just because it says "vegan" or "plant-based" on the packaging doesn't mean it is healthy. Many companies are putting these terms on packaging (which is great for the community), however, the food is often highly processed and full of sugar, salt and other ingredients we want to avoid. Instead, I recommend sticking as closely as possible to whole plant-based foods.
Don't Skip Meals
People often think skipping meals is going to help you lose weight, however on a plant-based diet this sin;t always a good option. This is because it takes more plant-based foods to equal the calories in a traditional western meal. The reality is if you are skipping meals every day you might not be getting all the nutrients you need to stay happy and healthy. Starving yourself is not part of the WFPB lifestyle. Instead, focus on eating healthy foods that give your body the fuel it needs.
While thousands of research demonstrate the health benefit of consuming vegetables as a way to be healthy, many still refuse to change their nutrition to increase our quality of life. Too many people believe that exercising, medication and supplements are sufficient to maintain health. Meanwhile, experts in the field of health and wellness say that weight management is 80% nutrition and 20% exercise.
13 Weight Loss Foods You Need To Eat
The foods on the list below are aimed at giving you the most bang for your buck. Meaning they are low in calories but high in fibre, vitamins and minerals.
Apple Cider Vinegar - This is great for weight loss as it can improve your digestion, reduce cholesterol and lower blood sugar levels.
Berries - Berries are free radical fibres and are low in sugar. This is why they are great for weight loss as they make great substitutes for sweets. They are also great at fighting inflammation in the body.
Broccoli - Most people don't know this but broccoli is apart of the cabbage family. It has numerous benefits including cancer prevention, cholesterol reduction, inflammation reduction as well as anti-aging properties. It also has a load of antioxidants as a bonus.
Chia Seeds - These little seeds are great for weight loss with them being low in calories, high in protein and fibre. They also contain omega 3 fatty acids that can provide great weight loss benefits.
Chickpeas - These are great for weight loss as it helps manage your blood sugar and blood glucose levels. They also contain vitamin K, iron, phosphate, calcium, magnesium, manganese and zinc.
Ginger - This is a great food for weight loss as it can boost your metabolism and improve your digestion. It also helps to control blood sugar and maintain glucose levels.
Green Peas - This little babies pack a ton of protein and key bloat-reducing nutrients. Plus high in vitamin C, magnesium, potassium and iron.
Green Tea - I know, not technically a food but it is a must-have when trying to lose weight. One significant benefit is that it can increase your metabolism and break down fat. On top of that, it is chock full of antioxidants.
Herbs and Spices - These are great for weight loss as it encourages you to cut back on high-sodium staples like the salt shaker. Plus they all have different vitamin and minerals in them that can boost the nutritional value of your dish.
Kale - 1 cup of kale only contains 33 calories plus vitamin A, B6, C, K calcium, copper, magnesium, potassium and more.
Quinoa - 1 cup (185g) contains 222 calories, 8.1.g protein, as well as iron, magnesium, fibre, vitamin B and E, various antioxidants and all nine essential amino acids.
Tofu, Tempeh, Edamame - As these are all soy products I thought I would put them into one category. These products are great because they are high in protein and very versatile in the way you can use them.
Turmeric - Known for it's antioxidant and anti-inflammatory properties it has been found to aid in weight loss.
What you should do now
I have been where you are and I have women all over the world (just like you) transition to eating a plant-based diet. If you are looking for a guide to help you find the healthiest way to eat, this check out these blog posts is a great place to start.
If you are interested in weight loss, download this fantastic FREE Mini Weight Loss Guide and other resources.
If you would like to fast track your weight loss, check out my Weight Loss Starter Kit.
And finally, if you want to join the Where My Footsteps Go Community click here.