Why Plant-Based Diets are Still Key to Sustainable Weight Loss in 2023
Shedding a few pounds is a common health goal because of its abundant benefits. Studies show that even a modest weight loss of 5% of your body weight can help you achieve and maintain a healthy metabolism. This is directly linked to improving metabolic diseases and comorbidities like hypertension, blood sugar, type 2 diabetes, and fatty liver disease.
Despite these clear benefits, maintaining weight loss efforts can be challenging. The standard methods of cutting too many calories or an entire food group can be difficult to sustain. The good news is that a 2023 food trend may make it easier for you to keep the pounds off without having to do either of these.
This year, the International Food Information Council predicts that plant-based foods will continue to increase in popularity. Here’s what you need to know.
Why is a plant-based diet good for weight loss?
A plant-based diet consists mainly of food made from plant products like fruits, vegetables, nuts, whole grains, and legumes. It differs from veganism or vegetarianism in that you don’t eliminate meat and dairy from your diet; you just consciously choose to eat more foods derived from plant sources. So why is this better for natural weight loss than most fad diets?
Diets that reduce too many calories or eliminate entire food groups can be highly restrictive, leading to short-term weight loss that may come back and become more challenging to rectify. This contradicts methods used in research-backed weight loss programs, which focus on looking at the complex nutritional factors in food. As such, there are no “good” or “bad” foods, only nutritious and less nutritious ones. By going for more nutritious foods, you can adopt a balanced diet that allows you to undergo natural weight loss while ensuring your body gets everything it needs to function. This way, you don’t restrict yourself from eating your favorite foods either — and you can still lose weight.
Plant-based diets work in a similar fashion: you eat the same recipes but swap ingredients out for more nutritious alternatives. Compared to animal products, foods made from plant sources have less advanced glycation end-products (AGEs) — inflammatory compounds and are more prominent in animal products. Studies have found that lessening the intake of AGEs significantly reduces fat mass, particularly visceral fat. Doing so also improves insulin sensitivity, allowing your body to burn even more fat. In this manner, plant-based foods can help you lose weight without following a restrictive diet.
How can you follow a plant-based diet?
Following a plant-based diet means changing how you approach your food. Since fruits and vegetables should take up the largest portion of your diet, it’s ideal to incorporate them into every meal. For example, you can eat salads more often. Use lettuce, spinach, kale, romaine, or arugula as a base, and add variety by changing the garnish or dressing. You can also substitute ingredients like eggs, cheese, meat, or carbs with more vegetables — something you can do for other dishes like omelets or pasta.
Try to change how you approach meat, as well. Instead of using it as a main dish, use it as a garnish or a side dish. This way, you can continue enjoying animal products while enriching your plant-based meals.
Lastly, ensure you continue to consume whole grains, as they contain many nutrients that can be challenging to find in fruits and vegetables. These include B vitamins, iron, zinc, and vitamin C. Some great examples of whole grains are oats, corn, quinoa, and brown rice.
Losing weight can be largely beneficial to your health. With these plant-based diet tips, you can lose weight healthily and sustainably while still enjoying all your favorite foods.
Post in collaboration with Trix Nicholls.
