But don't be fooled: plant-based diets follow the same fundamental principles as any other eating pattern. You'll gain weight if you don't burn off more calories than you consume, according to Kristin Gustashaw, an advanced clinical nutritionist at Rush Medical Center in Chicago. This can happen if you eat too much or try to supplement your diet with products containing added sugars and salt; not enough of these foods are consumed to meet your daily needs.
Gaining weight on a vegan or vegetarian diet is possible but difficult. It requires careful planning of food choices and adequate water intake. If you aren't consuming sufficient amounts of fruits, vegetables, whole grains, nuts, seeds, beans, tofu, dairy products, and eggs, then you will not get all the nutrients you need for healthy body weight maintenance.
The best way to increase your protein intake while still following a plant-based diet is through soy products. For example, you could have one serving of soy milk every day instead of regular milk. You can also include legumes such as chickpeas, lentils, and dry beans into your diet to increase your protein intake further.
Vegetables play an important role in any weight loss program because they are full of fiber, which helps you feel fuller longer, reducing your chances of eating extra calories from sweet snacks and desserts.
Advantages for Health
The Drawbacks of a Plant-Based Diet:
Because of the nutritious richness of whole plant foods (such as fresh fruit), counting calories isn't actually necessary for losing weight or feeling better on a whole food plant-based diet. However, for people who want to lose weight or keep it off, there are several apps that can help.
These tools will calculate your daily calorie needs based on various factors, such as age, gender, height, weight, activity level, and more. They then suggest healthy ways to meet those needs through selection of plant-based foods from four main categories: starchy vegetables, fruits, beans/lentils, and nuts/seeds.
Calorie counters are useful for individuals who want to know exactly how many calories they should be eating daily in order to maintain their current body weight or lose weight.
People who want to lose weight without counting calories might find these apps helpful as a guide. For example, one app might recommend that you eat three meals a day with snacks in between instead of five small meals. This approach could save time while still providing information about what and how much to eat.
Some people prefer using technology to track calories instead of keeping a physical food diary.
Plant-based diets can help you lose and keep the weight off because they are high in fiber, which fills you up without adding extra calories. Aim for 40 grams of fiber each day, which is simple to achieve if you center your plate with veggies, fruits, whole grains, and legumes. Fiber also has many other health benefits for your body and mind.
Vegetables are the most effective food group for losing weight because they are low in calories and fill you up without adding any more weight. The best vegetables to eat if you want to lose weight include spinach, lettuce, cucumbers, tomatoes, and squash. Fruit is also very good for filling you up without weighing you down, but it's worth noting that fruit is calorically dense, so eating too much could add weight rather than take it away. Bananas, apples, pears, grapes, and oranges are all excellent choices if you want to lose weight using fruit.
Legumes are another great source of fiber and protein who's calorie density depends on how they are prepared. Fresh or frozen beans and lentils are easy to cook with healthy fats such as olive oil or vegetable oils and some salt and pepper. They're perfect for adding to salads or soups, or serving as a main dish by themselves. If you prefer your foods creamy, there are several types of beans that can be used instead of dairy products in recipes.
Researchers discovered that while eating more fruits and vegetables in general can help with weight reduction, research participants who ate more starchy vegetables like potatoes, maize, and peas tended to gain weight. This is because these foods are high in starch which gives them a lot of energy but also causes your blood sugar level to rise after eating which can lead to feeling hungry again soon after you've eaten enough food. Eating too many starch foods may also cause some people with diabetes to have insulin levels that are too high or glucose levels that are too low.
Starchy vegetables are important parts of a healthy diet. However, if you are trying to lose weight they should not make up most of your daily intake. Instead, add other low-starch vegetables and fruit to your meals to keep your blood sugar stable and continue to burn fat.
Get creative! Use different colors on your plate to enhance the taste of whatever you're serving up. For example, if you're having white rice for a meal, try adding in some yellow, green, or red potatoes or carrots to change it up a bit. You can also use frozen vegetables as a cheap alternative to fresh; just be sure to avoid those containing salt or sugar. Finally, don't forget about beans!