Looking for a plant based diet for weight loss? best option
Consider a plant-based diet for weight loss if you want to lose weight quickly and easily. According to a recent analysis published in the American Journal of Lifestyle Medicine, vegetarian and vegan diets are being seen as a promising strategy in the battle against obesity (opens in new tab).
Vegetarian and vegan diets can potentially aid weight loss for a number of reasons. To start with, the basic premise of weight loss is a calorie deficit, and plant foods tend to have low calorie density. They have a high fibre content as well. Consuming a diet high in fibre can help control your hunger and maintain healthy blood sugar levels. Vegan and vegetarian diets may also have a good impact on our gut health and inflammatory levels – two variables that may contribute to excess body weight.
However, not all diets based on these foods can help you lose weight quickly and easily. Modifying your vegan or vegetarian diet in specific ways may help you burn more fat. Here, registered dietitian Rosie Martin shares her expertise on how to maximise your weight reduction success while adhering to a plant-based diet.
Check out our post on the plant-based diet for beginners if you’re considering making the switch but are unsure of where to begin. If you find yourself falling short on protein, supplementing with the top vegan protein powder is a simple way to rectify the situation.
1.Avoid Highly Processed Foods
Even if they are vegan and sold to health-conscious consumers, highly processed foods nevertheless tend to have a low nutritional quality. Many people wrongly believe that anything made from plants must be healthy. Nonetheless, when these foods go through extensive processing, they sometimes lose valuable elements like fibre, vitamins, and minerals. White bread, pasta, rice, and other basic carbohydrate-rich foods, as well as ready dinners, canned soups, and some meat replacements, are examples of this.
Energy density is another way in which highly processed foods differ from less processed options. “Humans consume the same quantity of food every day, but if a large portion of that meal is energy-dense vegan convenience foods, then a lot more energy will be taken in, along with sugar, salt, and saturated fat,” explains Martin. “If much of that food is, instead, low energy-dense whole, plant foods, then we can eat more, fill our tummies and feel filled, but have taken in considerably less energy and much more fibre, water, polyphenols, and antioxidants that are helpful to health and weight control,” the author writes.