Everywhere we look these days, there seems to be trendy diets on nearly every women’s magazine covers. Trying to figure out from all the information that’s out there, can prove a nightmare, even for the most diligent person.
Are there key benefits of plant-based diets for weight loss or is this just another fad ?
Let’s break it down for you and take a look four key truths about plant-based diets:-
It’s Easy To Lose Weight
Plant-based diets are easy to lose weight on for one simple reason. Most of the foods you are going to consume will have about 10-50 calories per cup.
According to the Huffington Post, a burger, fries, and a coke will work out at around 1,140 calories.
This works out at nearly the recommended daily allowance of calories for a sedentary person attempting to lose weight and this is just for one meal.
Let’s examine a plant-based meal and look at the calories it would have.
- 3 cups mixed salad greens: 30 calories
- ½ sliced cucumber: 20 calories
- ½ tomato: 7 calories
- 3 oz. carrots: 35 calories
- Hummus 4 Tbsp: 215 calories
- I cup blueberries: 83 calories
- 1.5 oz. lite Italian dressing: 15 calories
Your colossal salad, carrots and hummus, and blueberries all total 405 calories. The numbers don’t lie, the calories saved on a plant-based diet are going to make it easy for you to shed the inches and lose the fat.
You Will Stay Fuller For Longer
Plant foods (fruits, vegetables, legumes, whole grains) are full of fiber. Fiber takes your body a long time to digest.
According to Shape Magazine, those who gave up the meat did not feel the bloating and discomfort that is often associated with high fiber diets.
The plant –based foods offer an excellent alternative for those who are looking at a weight loss option that isn’t going to leave them craving food.
You Eliminate Junk
Plant-based diets allow you to eliminate junk. Most processed foods are made with animal products. Plant-based diets don’t allow you to reach for highly processed foods that aren’t good for you. Eliminating junk is a proven strategy in the battle of the bulge and going for plant-based foods will give you the fighting edge you need.
The Food Will Satisfy Your Hunger!
Now we all know that fiber is going to keep you fuller for longer, but exactly how much are you supposed to eat while on a plant-based diet; and what are you expected to eat?
The Physicians Committee for Responsible Medicine recommends that you focus on the new four food groups.
1. Grains: 8 servings per day. A serving is a ½ cup cooked grain or 1 slice of bread, ½ pita or tortilla, bagels are 4 servings,
2. Legumes: 3 servings every day. A serving is ½ cup cooked beans or bean spread (think hummus, peas, beans, lentils)
3. Vegetables: 4 Servings a day. A serving is 1 cup raw or ½ cup cooked.
4. Fruits: 3 servings a day. A serving is considered ½ cup chopped or one small piece of fruit.
If you manage to eat all of the recommended servings of each food group, you are going to be so full you will not be able to think about adding extra food.
These recommendations made by the Physicians Committee for Responsible Medicine should provide approximately 1500 calories per day.
You can eat less if you find yourself too full, but they ask you never go below 1200 calories a day. If for some reason you are extra hungry you can add extra vegetables or beans to help you get through your day.
As you can see, plant-based diets not only fill you up and keep you fuller for longer, but they are filled with tons of nutritious foods.
This is why people who are on plant-based diets have no problem losing weight. Make sure when trying a plant based diet you get enough to eat and aiming for 1200-1500 calories per day!