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How A Plant Based Diet Can Assist Weight Loss


Not succeeding in losing weight can be extremely annoying. But following a plant-based diet can help you lose weight naturally. Many people are turning to be vegan or vegetarian and opting for a plant-based diet for good health. A plant-based diet is not difficult to follow. Plant-based diets typically consist of fruits, vegetables, legumes, whole grains, nuts, seeds, herbs, and spices. It does not include any animal products like meat, eggs, fish, and dairy products. One of the main reasons for switching to a plant-based diet is that it helps in weight loss and maintenance.

Plant-Based Diets Create A Calorie Deficit

It is a simple formula to understand. A calorie deficit is what you need to lose weight. A plant-based diet helps you to create this deficit as it usually contains fewer calories than animal products. For example, a pound of lean meat provides you with about 600 to 800 calories, while the same quantity of kidney beans will give you not more than 400 calories. So you can eat more and still keep the calorie count in control. Plant-based foods also help to curb the appetite and improve the rate of hormone secretion in the body. So it will help prevent overeating and keep the calories within range.

Plant-Based Diets Fiber-Rich

A fiber-rich diet tremendously improves weight loss because they help you satisfy hunger quickly and promote fullness. You do not need to cut down on the portion size of your food. It is a great substitute for a meal, and you can eat a substantial portion of fiber-rich foods. Eating fiber-rich food also aids the bacteria in your gut to produce short-chain fatty acids and release appetite-reducing hormones. 

Plant-Based Diets Improve The Blood Sugar Levels 

Plant-based diets improve insulin sensitivity in the body and maintain blood sugar levels. You tend to gain weight if the body cells become resistant to insulin’s actions. Carbohydrates are the main source of glucose and thus are the offender in your weight loss journey. Still, plant-based, fiber-rich carbohydrates help to regulate insulin levels and provide a healthier body weight.

Starting A Plant-Based Diet

You can consider a few pointers while you plan to start a plant-based diet:

Do Not Deprive Yourself Of Food

Since a plant-based diet comprises fewer calories, you do not need to deprive yourself of food. Just include a lot of whole foods in the diet. Foods like potatoes, salad, beans, quinoa, and fresh vegetables and fruits are all fiber-rich. They provide you with a feeling of fullness and reduce your appetite. You can gradually fix your portion sizes to maintain a consistent weight.

Grab Healthy Foods

A plant-based diet provides you with healthier eating options. The diet must include a lot of vegetables and fruits. Avoid unhealthy foods like sweets, pasta, bread, noodles, and processed food. Once you start eating fresh food, your cravings for junk and sugary foods will reduce drastically.

Plan Your Meals

Since everyone is busy with their daily routine, you must plan your nutrient intake. Plan your meals and mid-meal snacking for the week on the weekend. Make some preparations a day in advance. Some healthy eating options may include sautéed vegetables, salads, soups, sandwiches, etc. Munch on fruit, nuts, seeds, or protein bars so that you eat healthy even on a busy day.

Start The Day With A Healthy Plant-Based Breakfast

Start your day with some oatmeal with seeds, nuts, and fruits. A healthy breakfast will curb the cravings all day long. It will keep you energized throughout the day.

Don’t Make The Diet Monotonous

You cannot follow a monotonous diet consistently. If you do not experiment with your dishes, you will never sustain eating a plant-based diet for long. Make sure you eat a variety of food for every meal. You must break the monotony and include various nuts, seeds, vegetables, lentils, fruits, and beans in the diet. The meal must be fun and exciting to eat.


The best plant-based diet for weight loss will include a lot of whole or less processed fiber-rich foods. It will include many vegetables, nuts, fruits, seeds, and whole grains. It is a completely balanced diet that needs to be coupled with regular exercise to stay fit and avoid many risk factors like high blood pressure, blood sugar levels, etc., attached to being overweight or obese. Your meal planning will play a key role in keeping you fit and healthy.