How Do I Start A Plant-Based Diet For Weight Loss?
If weight loss is your goal, a plant-based diet can help get you there. Research shows that a plant-based lifestyle can help with numerous factors involved in weight management, along with many other health benefits beyond the scale. Understand how it all works, so you can make an informed decision on whether a plant-based diet for weight loss is right for you.
What the science says about plant-based diets for weight loss
Eliminating or reducing animal-based foods from your diet introduces more fiber onto your plate, supports your gut health, and may play a role in chronic disease prevention — all of which connect back to weight loss.
A high-fiber plant-based diet may help with weight management
Eating a vegan or mostly plant-based diet typically means you’re consuming more fiber. When you increase your consumption of high-fiber foods like beans and other vegetables, it’s easier to feel full on fewer calories. Yes, we promise: plant-based meals keep you full for hours.
Eating plant-based may impact gut microbiome health
It’s not just about feeling full at a single meal. An uptick in plant-based fiber can also lead to long-term positive changes in your gut health that affect weight loss. For instance, as microbes in your gut break down fiber, it can trigger an uptick in satiety hormones while decreasing chronic inflammation that can lead to weight gain.
Plant-based diets may prevent chronic diseases
If your motivation to lose weight is related to disease prevention, plant-based diets have been correlated with a lower risk of chronic conditions like diabetes and cardiovascular disease. The American Heart Association recommends a diet rich in various fruits, vegetables, and whole grains to manage blood pressure, blood lipids, and blood sugar. Studies have also shown that plant-based diets are connected to improved insulin sensitivity, which is critical for managing or preventing diseases like Type 2 diabetes.
Which foods should you focus on when trying a plant-based diet for weight loss?
Stay focused on what you should eat and not what you should cut out. There’s a whole world of delicious foods out there that support your goals, featuring whole grains, healthy fats, plant-based proteins, and veggies.
Whole grains
A healthy plant-based diet for weight loss includes a balanced mix of carbohydrates, protein, fiber, and healthy fats. Whole grains can give you the carbs you need to maintain healthy energy levels. Foods like buckwheat and quinoa are also rich in vitamins and minerals like B-vitamins that play a role in boosting energy.
Healthy fats
Certain types of fats, like the unsaturated fats found in foods like avocados and nuts, are an important part of a healthy diet. In addition to being a central player in brain health, healthy fats in moderation make meals more satisfying, so you stay full longer.
Plant-based protein
Protein-rich meals are also more likely to keep you full while supporting muscle growth. While muscle weighs more than fat, muscles continually burn calories at rest at a much higher rate than fat. (Not to mention, muscle development is important for your long-term mobility and longevity.) Incorporate plant-based protein sources, including whole foods like legumes, as well as tofu, tempeh, or seitan.
Variety of vegetables
Most vegetables are high in nutrients, low in calories, and add tons of delicious flavor to your meals. Make sure you’re getting a variety of vegetables to stay well nourished. Carrots, mushrooms, leafy greens, and cruciferous veggies like cauliflower and Brussels sprouts are all delicious and can be prepared in ways that keep you from getting bored with what’s on your plate.
What to cut out when trying a plant-based diet for weight loss
If your goal with a plant-based diet is to lose weight, there are certain foods to consider reducing, in addition to meat and dairy products. Foods that are high in calories but low in nutrients should be consumed in moderation. This includes limiting things like added oils, which can be high in unhealthy saturated fats.
Tips for getting started with a plant-based diet for weight loss
If you’re starting a plant-based diet for weight loss, focus on eliminating barriers: plan ahead when shopping, prep your meals, and opt for easy, quick meals that keep you on track.
Plan a smart grocery list
Before you head out for your next trip to the grocery store, spend some time researching plant-based whole foods that you want to have in the house. Look out for healthy snacks that you can keep on hand, like unsalted dry-roasted nuts, so you avoid the impulse to go for heavily processed alternatives like potato chips.
Meal prep when you can
Being hangry with an empty fridge is a recipe for going off your diet. Taking time to meal prep or batch cook healthy meals ensures you’ve always got healthy options. It’s also a good idea to have some choices ready in your freezer. Vegan soups or chilis are a great, filling choice on those nights when you only have the energy to reheat something.
Choose meals that are easy to cook
If it takes a ton of effort and energy to make plant-based meals every night, it’s going to be harder to maintain a consistent diet. Aim for lower-calorie dishes that require minimal prep work but offer plenty of nutritional value.
Enlist the help of a meal kit
Even if it’s only for a few meals a week, plant-based meal kits like Purple Carrot make cooking delicious, balanced meals easy. All our recipes are formulated by dieticians and chefs, so you’re hitting your nutritional goals without giving up on flavor. Shop for options under 600 calories per serving, high in fiber, or that take 30 minutes or less to make. No matter your preference, Purple Carrot makes it easy to match with the right kit for your goals.
Meet your weight loss goals with Purple Carrot’s help
Gone are the days where diet food meant steamed broccoli and dressing-free lettuce. Focusing on a varied plant-based diet rich in nutrients keeps you on track. And with Purple Carrot, a plant-based diet for weight loss couldn’t be more simple — or more delicious.
No matter what brings you here, whether that’s a GLP-1 medication or a lifestyle change (or both!), a plant-based diet does much more for you than changing the number on the scale. Plant-based diets are deeply connected with more energy, gut wellness, and overall health, especially when it comes to long-term prevention. If you feel that weight loss is the right choice for your health, Purple Carrot makes sticking to the plan easy, with detailed instructions and minimal prep in every kit. Shop Purple Carrot to explore what’s on the menu.
