1. Fiber, fiber, fiber
Fiber is key when it comes to weight loss; not only on a plant-based diet but many other popular weight-loss plans as well.
That's because soluble fiber creates healthy gut bacteria and reduces your appetite.
This means the more fiber in your meal, the longer you feel satiated, energized, and craving-free. Eating high fiber meals is easy with a plant-based diet because plants, legumes, and whole grains all contain loads of it!
2. Consume more water
We all know drinking water is a good thing, but did you know it lends a hand in weight loss?
Drinking plenty of water before, during, and after a meal can help you feel full longer. You can also eat your water by consuming foods with high water content such as fruits, tomatoes, zucchini, and greens.
Want to know a clever way to get your metabolism going? Studies have shown that drinking warm or hot water in the morning is best to wake up the digestive system.
3. Eat low on the glycemic index
Foods low on the glycemic index help normalize blood sugar and control cravings for unhealthy foods.
Some examples of low GI foods include berries, apples, spinach, beans, quinoa, and oats.
4. Carb Cycling
Carb Cycling is a relatively new diet that nutritionists recommend for those who want to lose weight without calorie restrictions.
This requires eating complex carbs for two days and limiting your carb intake for another two days. This combination helps manage your insulin response, which means you burn fat faster.
Before you try Carb Cycling, it’s important to know which carbs are the healthiest: beans and legumes, vegetables, fruits, and whole grains. Carb cycling is one strategy that works well for a plant-based approach.
5. Cut the oil
While not all oils are created equal, if your goal is to lose weight, cutting out as much of it as possible is the way to go.
Processed oils contain high amounts of saturated fats and can turn even the healthiest meal into a detriment on your weight loss journey.
A tablespoon of oil can contain as much as 120 calories and let's face it, we use a lot more than 1 tablespoon in our meals.
Check out this diagram from Forks Over Knives that illustrates what 500 calories of oil looks like compared to its equivalent in healthy plant foods. Same number of calories but how full and satisfied you feel after eating it is an entirely different story.
[Source: Forks Over Knives]
These few simple suggestions can make a world of difference on your weight-loss journey while still experiencing all the amazing benefits of a plant-based diet.