How can a plant-based diet help me lose weight?

A whole-foods plant-based diet can definitely help you lose weight.  Fruits, vegetables, legumes and whole grains are full of fiber, which will fill you up quickly.  (Animal proteins have NO fiber).  Also, plant foods are lower in calories, another big plus if you are trying to lose weight.  As a comparison, a pound of veggies are about 100 calories, Fruit is on average 300 calories per pound.  Oils on the other hand are 4000 calories per pound. Meats are well over 1000 calories, and cheeses are over 2000 calories per pound. 

Not only are plant-based diets proven to be healthier, they have high water content yet are low in calories. This allows you to feel full before you are tempted to add another serving to your plate. In fact, numerous studies show that vegetarians weigh significantly less than nonvegetarians as measured by body mass index (BMI) or body weight.

I concur with those experts who believe that the vegetarian’s lower average body weight is linked to the high fiber content of the plant foods. Plant fiber fills you up quickly, and studies indicate that this results in less snacking and bingeing later in the day.

A plant-based diet can help you lose weight by offering low fat, low calorie options with reduced high calorie saturated fat found in meat, poultry and dairy products. A vegetarian diet does not guarantee a lower calorie diet. Obtain sufficient protein, fat and carbohydrate intake and reduce calories to lose weight by choosing nutrient dense whole grains, fruits, vegetables, healthy fats such as olive oil, proteins including nuts, legumes, beans, and soy products. Avoid processed, packaged foods high in saturated fat, sodium and sugar.