Weight loss is a major lifestyle goal for many people, and this is the biggest reason people switch to plant-based food. However, the outcome of this varies between people and leads to disappointment for some. This is because, before adopting a plant-based diet, you must consider various factors and adjust them according to your requirements to get the best results. One of the best ways to accomplish this is to get the guidance of a dietician. In this article, we will focus on the various strategies that you can incorporate in your plant-based diet that ensures weight loss, read on to know more.
The Concept Of Calorie Density
The amount of calories in a pound of food is its calorie density, and it ranges from 100 calories per pound to 4,000 calories per pound. One of the first steps in consuming plant-based food for reducing weight is to cut down the average calorie density of your daily diet. In doing so, you can consume more volume of food with half as many calories. Plant-based foods like vegetables, fruits, legumes, etc. are low on calories. But, starchy vegetables, fruits, and whole grains, as well as oils have higher amounts of calories. Also, you must avoid processed and junk plant-based food, as well as salad dressings that are high on calories.
Reduce Added Oil
Oils have higher calorie density, and this includes healthy oils like olive oil and canola oil. For example, 4 tablespoons of oil have 480 calories, and one cup of it contains up to 2,000 calories. On the contrary, a cup of brown rice has only about 130 calories, and a plateful of fresh fruits and vegetables has only about 480 calories. Also, they are rich in fiber and nutrients. So, the other important step in reducing weight is to reduce or limit the use of oils in plant-based food prep.
Avoid Liquid Calories
By liquid calories, we mean calorie-dense plant-based beverages like sweetened or processed juices, sodas, and other sports drinks. Consuming them makes weight loss difficult, and you must avoid them at all costs. Also, the ideal option is to eat fresh fruits or drink homemade fresh fruit juices. The only beverage that you need is water, and it is a well-known fact that drinking adequate amounts of it aids in weight loss and management.
Avoid Plant-Based Junk Food
It is quite common to find food manufacturers loosely using the terms plant-based or vegan on their products like potato chips, french-fries, tortillas, etc. You must avoid them as they are processed, and have higher calorie density.
These are some of the important points that you should keep in mind when switching to plant-based food for weight loss.