Quick Take
Eating plant-based for weight loss works! But if you're trying to lose weight on a plant-based diet and feel like you're always hungry, chances are you won't see the results you want. Feelingdeprived often leads to overeating(this is why dieting doesn't really work!).
But here's the thing: always being hungry on a plant-based diet doesn't meaneating this waywon't help with your weight loss goals. It probably just means you're eating the wrong foods. No worries! We've rounded up our top tips to help you see weight loss on a plant-based diet (and never feel hungry).
Before We Begin: Lose Weight Naturally With the MamaSezz Weight Loss Bundle
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5Tipsfor Plant-Based Weight Loss (That Won't Leave You Feeling Hungry)
Our #1Tipfor Weight Loss With a Plant-Based Diet
Key Takeaways
5TipsforPlant-Based Weight Loss(That Won't Leave You Feeling Hungry)
1.Go forHigh Fiber Foods
Did you know97% of Americans arefiber-deficient? Yikes! When you're eating a plant-based diet for weight loss, the type of plant-based food matters! Skip refined foods and load up on fiber-rich foods like:
- Lentils and beans
- Whole grains
- Nuts and seeds
- Pears
- Strawberries
- Avocados
- Apples
- Raspberries
- Bananas
- Carrots
- Beets
High fiber foods are great for weight lossbecauseit takes your body a while todigestthem (unlikerefined and processed foods which have been stripped of their fiber). This means you feel full longer. And high fiber foods are also great for your blood sugar anddigestion. And we know that stable blood sugar and ahealthy gut biomeoften lead to healthy weight loss, too.
2.Eat Your Food, Don't Drink It
Look, we love a good smoothie with the rest of them— they're a great way to take a healthy breakfast on the go, not to mention they're delicious. That said, if you find you're drinking your calories more than chewing them, opt for solids instead of liquids. Why?Studies show our bodies don't respond to liquid energy the same way as solid energy so we might actually feelhungrierafter a smoothie than if we ate a solid meal that contained the same amount of calories.
Is this to say smoothies can't be part of your plant-based weight loss journey? Heck no! Not all smoothies are created equally. Here'show to make a delicious vegan smoothie that'll actually fill you up.
3.Load Up onPrebiotic and Probiotic Foods
Gut health is a key piece of the plant-based weight loss puzzle. We have more than athousand species of microorganisms and trillions of bacteria in our gut, AKA our gut microbiome."Good"bacteria in the gut helps to keep your BMI lower. Individuals with a higher bacterial richness are associated with a healthier overall weight, while those with low levels of good bacteria aremore susceptible to obesityand are more likely to gain weight over time.
So what can you do to maintain a healthy weight?Eat more plant foodsto help you reachthat ideal bacteriaequilibrium, specifically prebiotic and probiotic foods. (Read aboutthe difference between prebiotic and probiotic foods here.)
6 plant-based sources of probiotics include:
Kimchi
Sauerkraut
Tempeh
Tofu
Unfiltered and unpasteurized apple cider vinegar
Cultured dairy-free yogurt (look for no added sugar and live cultures)
16 plant-based sources of prebiotics:
Leeks
Asparagus
Onion
Garlic
Chickpeas
Lentils
Red kidney beans
Bananas
Apples
Watermelon
Grapefruit
Oats
Barley
Almonds
Pistachios
Flaxseeds
4. Eat Salad for Lunch
Here's the thing: when we say "eat salad for lunch" we're not talking about some paltry (and slightly limp) iceberg lettuce on atiny plate. Yes,salads have a reputation as a “diet food”that hardly fills you up, but this doesn't have to be the case.
At MamaSezz, we knowa salad shouldneverbe boring, nutrient deficient, or wimpy. When done right, a salad can be hearty, delicious, crave-worthy, and great for helping you lose weight on a plant-based diet (without going hungry).
How can a salad keep you full?Well, when you fill up on loads of fresh vegetables, fruits, grains, and legumes (all of which we highly recommend you put in your salad), all those plant-based foods take up more space in your stomach than animal products or refined foods,and this helps signal to your body that you're full, AKA, you don't need a post-salad snack (at least not right away).
image fromHelloNutritarian.com
Ready for delicious, filling salads? Here'sour easy guide for making a hearty Instagram-worthy salad, every time.
5.Snacksmart
Snacking isn't the enemy. At MamaSezz, we believe if you're hungry, you should eat!We have a saying that if an apple doesn't sound good, then you're probably not hungry. So before you head to the pantry, ask yourself: do I want an apple?
If the answer is no, maybe make yourself a cup of tea instead or go for a walk until mealtime.
If the answer is yes, grab that apple and enjoy with a tablespoon or two of your favorite oil-free nut butter or a handful of nuts. Remember, if you deprive yourself when you're truly hungry, you may be in for a hunger-motivated binge later which could definitely derail your plant-based weight loss plans.
Grab our favorite healthy andfilling plant-based snack ideas here.
Our #1Tip for Weight Loss With a Plant-Based Diet
Want to see weight loss with a plant-based diet? Drink two glasses of water before meals! Sometimes we eat a lot because we're actually thirsty, NOT hungry.
(Also, make sure you're drinking enough water in general throughout the day—at least64 oz, or eight glasses.
Key Takeaways
If you want to see plant-based weight loss success, make sure you:
- Fill up on high fiber foods
- Eat solids over drinking your calories
- Load up on prebiotic and probiotic foods
- Eat salad for lunch
- Snacksmart (if an apple doesn't sound good, you're probably not hungry!)
- Always drink two glasses of water before meals to ensure you're not overeating because you're thirsty!
- Get satisfying, whole food plant-based meals delivered and lose the weight for good! Order the MamaSezz Weight Loss Bundle now.
By Ali Brown
Ali is a mom, wife, and nutrition and lifestyle writer and editor. She has her Plant-Based Nutrition Certificate from the T. Colin Campbell Center for Nutrition Studies.
