8 Ways to Lose Weight eating Vegan
If you’re on a health kick and want to lose a bit of weight of them, you should try a vegan diet. Studies show that plant-based diets are very effective for losing weight. With a vegan diet, your fruit and vegetable intake increases to replace meat and dairy. But remember, that losing weight on a vegan diet is not automatic. Here are 8 tips to help you along the way.
1.Eat foods that are nutrient-dense but low in calorie density
The number of calories per pound of food is its calorie density. Some foods have low-calorie density while others have higher calorie density. Non-starchy vegetables only have 100 calories per pound while oil has 4000 calories per pound.
Whole plant foods have low-calorie density. But they are also the most nutrient-dense foods. Understanding calorie density can help you eat more and weigh less.
Fruits, vegetables, whole grains, and legumes are high in nutrient density but low in calorie density. So, if you follow a diet that is low in calorie density, you can consume a diet high in nutrient density.
Vegan processed foods that contain fats, sugars, starches, sodium, and food additives should be avoided.
If you take fibre-filled unprocessed foods and water, it can help you feel full without taking in too many calories. Make sure to take note of oil. If you add a lot of oil-filled dressing to your low-calorie density salad, then you are eating something that is extremely calorie-dense.
2. Cut out on the oil
You can easily lose weight by cutting out added oils because oil is the most calorie-dense food. You get 2000 calories for a cup of oil. Brown rice only contains 130 calories. Plant foods excluding high-fat nuts and seeds are low in calories.
You don’t get satisfied with oil because it does not contain fibre.
3. Half of your meal should be non-starchy vegetables
Vegetables are very high in nutrition but every low in calorie density. They only average 100 calories per pound and they are full of fibre and water which helps you feel full without filling you out.
Dark leafy vegetables can help a lot to satisfy your hunger. It can also help fight your cravings for unhealthy foods.
Make half your meal consist of non-starchy vegetables and the other half with whole foods like legumes, grains, and starchy vegetables that will satisfy your hunger.
4. Liquid calories should be avoided
Avoiding calories that come in liquid form can help you lose weight. Calories in sports drinks, alcohol, sodas, and sweetened beverages add up fast but don’t make you full. Eat whole fruit instead.
It is only water that we need. If you want to lose weight, then stick to drinking water. It has no calories and keeps you hydrated.
5. Consume protein-rich foods
6. Avoid vegan junk foods
7. Time your meals.
You can help boost your metabolism and promote healthy eating habits by timing your meals. Make sure to eat each meal at the same time each day. This can help your mind and your stomach get into a regular pattern.
When you have finished your exercise eat within 45 minutes thereof. You need this to help repair your muscles. Avoid eating a few hours before bedtime. If you take calories before bedtime, you will surely gain weight and you won’t be able to sleep well.
8. Hold yourself accountable
The hardest part of any diet is resisting temptation. It can be easy to have one bad moment and brush it off. But these inevitably lead to more and more slip-ups, and before you know it the weight is going on instead of coming off. Holding yourself accountable to someone else is a great way to keep on the straight and narrow. So whether it’s a local dieting group or a circle of like-minded friends, try to have a support group that’ll help keep you on track. We love the 1 Month Vegan Challenge’s online offering – it has a ton of vegan resources and keeps you on the straight and narrow.