With 60 percent of Americans wanting to get healthier and 51 percent aiming to lose weight this year, according to a survey, the question is: Which diet is best to both lose weight and get healthy? When considering foods that help you lose weight, science now tells us a plant-based diet works best for weight loss compared to other diets, including the heart-healthy Mediterranean diet. Studies show that eating a whole food plant-based diet is more effective than even a keto diet for losing weight and keeping it off. And eating a plant-based diet has been proven to reduce your risk of heart disease, type 2 diabetes and certain cancers.
Switching to a plant-based approach is easy since it focuses on high fiber foods like vegetables, fruits, whole grains, nuts, and seeds while avoiding processed foods and animal products. Eating plant-based is a proven way to lose weight and keep it off. Studies show that a plant-based diet is more effective for weight loss than the Mediterranean diet and most other popular diets since eating foods high in fiber h been shown to promote weight loss
“A low-fat vegan diet improved body weight, lipid concentrations, and insulin sensitivity… compared with a Mediterranean diet,” the study concluded. Plant-based diets have also been shown to help people lose weight more effectively than a keto diet, which has been linked to nutrient deficiencies, unhealthy levels of cholesterol, kidney stones, and other side effects.
Healthy and natural weight loss results are just one of the many reasons why plant-based diets are so popular, and more nutritionists and doctors stand by this way of eating. The diet contains an abundance of foods that help you lose weight like vegetables, fruits, legumes and beans, seeds, and nuts, and steers clear of highly processed, inflammatory foods like meats, cheese, and dairy that have been linked to diseases, including certain cancers.
A plant-based diet for weight loss is easier than it seems: You can still enjoy all the same foods you love other than meat and dairy, and it’s easy to get creative by adding plant-based ingredients to salads and soups, oatmeal, or stir fry. Or trade up to healthy ingredients that make your meals even more delicious like swapping out cheese for a Brazil nut parmesan cheese shaved over a Caesar salad. For more ideas, check out the nutritionist-approved plant-based recipes for weight loss ranging from easy-to-make breakfast to desserts your whole family will love (see below).
How to lose weight in a plant-based diet: Tips from experts
Eat more fiber
Health experts wish Americans would care more about their fiber intake rather than their protein obsession. One study in the Journal of Nutrition found that among adults trying to lose weight on calorie-restricting diets, it was their fiber intake that predicted who lost the most weight. “Dietary fiber intake, independently of macronutrient and caloric intake, promotes weight loss and dietary adherence in adults with overweight or obesity consuming a calorie-restricted diet,” the study concluded.
The other fact about fiber is that dieters who eat more fiber foods are likelier to adhere to their diets, since high-fiber foods are also more filling, keeping hunger at bay, and also help shift the gut microbiome to be healthier which slows down the absorption of calories, …….