Written by Medically reviewed by Kimberly Lucas, RD on May 3, 2020 —
Last updated on January 31, 2022 at 02:27 pm
Can you use a plant-based diet for weight loss?
Weight loss can be a stressful endeavor. It is something that millions of people struggle with every day. To make it harder, there are thousands of programs, books, and diets that are deemed the best way to lose weight, depending on what is popular this month.
A plant-based diet for weight loss has been proven to be a promising new option.
The first step towards tackling the daunting task of weight loss is coming up with a plan and finding the best option for you.
The one thing that most nutritionists and experts can agree on is that diets that focus on natural, whole foods tend to have the best outcomes. Replacing processed and refined foods with fresh, natural foods has proven to be effective in not just losing weight, but keeping it off.
These are the foundations of a plant-based diet.
What Is a Plant-Based Diet?
Plant-based diets have been deemed more of a lifestyle than your typical diet. While most diets outline “good” and “bad” foods in very clear and structured columns, plant-based diets can vary widely depending on how much non-plant-based foods an individual wants to incorporate into their daily life.
Plant-based does not mean that you cut out anything that didn’t grow off of a tree or out of the ground. Many people who follow a plant-based lifestyle still incorporate animal products into their diet.
A plant-based diet emphasizes vegetables, fruits, nuts, whole grains, and legumes. It also involves minimizing processed foods and animal products. The extent to which this is followed is entirely up to the individual, meaning a plant-based diet can be more of a spectrum than a strict rule.
Unlike vegan or vegetarian diets, no food is prohibited, but it is encouraged that certain food groups are minimized. The major focus of a plant-based diet is the quality of the foods being consumed, highlighting organic and minimally refined foods.
Our courses include an incredible amount of information around the best foods to eat, what to avoid and how to live a healthy and balanced life:
How Does a Plant-Based Diet Help You Lose Weight?
One of the most popular benefits of a plant-based diet is weight loss. It is well-known that diet and lifestyle changes can significantly aid in weight loss. The sheer number of diets circulating globally represents just how beneficial changing lifestyle habits can be for weight.
According to the Centre for Disease Control and Prevention, over 70% of adults in the US are deemed to be overweight, and 40% of the population are classed as clinically obese (1). Obesity is one of the largest health issues facing the Western world at the moment; therefore, a lot of research has gone into determining the best ways to reduce weight through lifestyle changes.
Plant-based diets are beneficial for weight loss. Fruit and vegetables are packed full of natural nutrients, such as vitamins and minerals, while also being low in carbohydrates. This means that we can consume a lot of vegetables without consuming many calories, while still gaining all of our essential dietary nutrients.
High Fiber Foods
Plant-based diets also contain large amounts of fiber, as this is found in most fruits and vegetables. Due to this, the consumption of plant-based foods allows us to feel full quicker, with lower calorie intake.
This means that a plate full of fruit and vegetables can fill you up, while only containing calories equal to that of a small plate of cheese or a few tablespoons of oil. Plant-based foods are so low in calories and full of fiber that they can fill you up without causing you to put on any additional weight.
Replaces Processed Foods with Whole Plant-Based Foods
Plant-based diets also restrict refined and processed foods. It has long been known that reducing foods high in sugar and additives, as well as refined grains, is a fast way to lose weight. These foods tend to be high in sugars and carbohydrates, and therefore high in calories, without necessarily being filling.
Plant-based dieting is about consuming natural, whole foods, while also minimizing processed and refined foods. Therefore, replacing foods high in sugar and carbohydrates with plant-based alternatives dramatically decreases the number of calories consumed, while also allowing us to feel more full.
The combination of these benefits allows for the potential for a person to lose a large amount of weight by following a plant-based diet.
Studies on Plant-Based Diets and Weight Loss
A recent study compared the body mass index of participants following a plant-based diet to a control group (2). The body mass index of the group on the plant-based diet was significantly lower at both 6 and 12 months. The researchers concluded that those on the plant-based diet achieved greater weight loss than the control group, proving the benefits of following a plant-based diet for weight loss.
A recent analysis was done looking at 12 studies that compared plant-based diets to normal diets for weight loss (3). The study concluded that plant-based diets were significantly more beneficial in establishing weight loss than other diet methods.
These studies demonstrate the potential impact following a plant-based diet can have on weight loss, proving this method to be a promising option for many Americans on their journey to a healthier self.
In addition to weight loss, there are also several health benefits associated with plant-based diets. In particular, they have been shown to reduce the risk of heart disease, diabetes, and even cancer.
Benefits of a Plant-Based Diet
There is considerable research showing that plant-based diets help decrease the risk of developing several chronic diseases, many of which are associated with obesity and weight gain.
Reduces the Risk of Heart Disease
Reduction in the risk of heart disease is one of the most widely studied plant-based diet benefits. It is well known that the kinds of foods we consume contribute greatly to our risk of heart disease. Fatty or sugary foods have long been described as catalysts for developing numerous cardiovascular conditions.
A plant-based diet focuses on natural, whole foods that are high in nutrients and low in refined sugars. The combination of foods promoted in a plant-based diet is, therefore, in line with the foods that promote healthy heart function.
One study looking at the relationship between different diets and heart disease was undertaken over two years in multiple US communities (4). This study found that healthy, plant-based diets were associated with a significantly lower risk of both developing heart disease, and dying from it.
Decreases the Risk of Developing Type 2 Diabetes
Diabetes is characterized by high levels of sugar in the blood due to the body’s inability to regulate it, and therefore it is a condition that needs to be closely managed daily. It is also highly influenced by the foods we eat, in particular, the level of sugars we consume in our daily diet.
According to the American Diabetes Association, over 10% of Americans have diagnosed diabetes, and 88 million Americans are prediabetic (5). Pre-diabetics are individuals who are on their way to developing diabetes if they do not make a lifestyle change. In most cases, the development of diabetes can be avoided through lifestyle changes, such as a plant-based diet.
A balanced, plant-based diet has been proven to aid in the control of blood sugar levels of people with diabetes, as well as those at risk of developing diabetes. Plant-based diets focus on the consumption of significantly less refined sugars, meaning that blood sugar levels can be controlled and maintained more easily.
Multiple studies have demonstrated that plant-based diets can reduce the risk of developing diabetes. A study undertaken by the Department of Nutrition at Harvard University concluded that following a plant-based diet significantly decreased the risk of developing type 2 diabetes (6).
Additionally, another study concluded that individuals who adhered to plant-based diets had both a lower body mass index, as well as a 50% reduction in the risk of developing type 2 diabetes (7).
May Reduce the Risk of Some Cancers
Recent research has also suggested that plant-based diets may play a role in reducing the risk of some cancers. While this is a new area of research, there have been multiple promising studies indicating the possible protective nature of a plant-based diet against cancer development.
A recent review was undertaken on the relationship between plant-based diets and the risk of developing cancer (8). The study determined that the consumption of large amounts of meat has been linked to increased risk of developing certain cancers, including colorectal cancer.
Additionally, the consumption of fruits, vegetables, fibers, and antioxidants has been linked to a decreased risk of cancer development. The coupling of these two findings suggests that a plant-based diet has the potential to reduce the risk of developing certain types of cancer.
Decreases Environmental Impact
Following a plant-based diet is not only good for your health, but it is also reported to be beneficial for the environment too. One of the leading reasons for people switching to a plant-based diet is the positive impact it is reported to have on our planet.
A recent review out of the United Kingdom determined that switching from an animal-based to a plant-based diet could reduce greenhouse gas emissions by up to 70–80% (9).
Additionally, it could also lead to 50% lower water consumption globally. The study concluded that a shift to plant-based diets could be a much more sustainable option and significantly reduce our environmental footprint.
As more research goes into becoming more environmentally friendly worldwide, the idea that a plant-based diet can significantly reduce our environmental footprint is an attractive option to many. This lifestyle change, therefore, has the potential to improve our health, while also improving the planet.
Which Plant-Based Foods Should You Eat for Weight Loss?
Knowing the benefits of a plant-based diet is one thing, but putting them into practice is another. How does one start following a plant-based diet to lose weight?
There are a few key habits to implement to successfully develop a plant-based diet. The main focus of a plant-based diet is having plant-based foods at the center of the meal, minimizing animal products as much as possible. It is also important the foods are high quality, whole foods to gain the most benefits from the diet. To get a complete overview and learn about the right food in greater detail to implement in your day-to-day, access our 21-Day training.
Foods to Eat
The key foods to add to the shopping list are
- Fruits, such as apples, bananas, oranges, and blueberries
- Vegetables such as broccoli, spinach, peppers, and eggplant
- Whole grains, such as brown rice and oats
- Legumes, including chickpeas and lentils
Special attention should also be taken when determining what fats to add to your diet. Try to stick to healthy fats such as:
Include foods high in omega-3 fatty acids as well such as walnuts and chia seeds.
An excellent alternative to having meat as the focus of the meal is to use plant-based alternatives such as tofu and tempeh to add some substance and variety.
Foods to Avoid
As with any diet, some foods should be avoided as much as possible. The obvious exclusions are any foods that are processed or those that you would class as junk food.
You should, therefore, stay away from
- Mast foods
- Sodas
- Candy
- Chips
- Chocolate
Plant-based eating is all about trying to eat things in the most natural form possible. Therefore, avoid pre-cooked foods and refined grains such as white bread and pasta.
Plant-based diets also recommend minimizing animal-based products, including
- Meat
- Fish
- Dairy
- Eggs
If you do choose to eat these products, try to keep them as a side rather than the main event to gain the maximum benefits from this lifestyle.
Plant-Based Diet Meal Plan for Weight Loss
Planning plant-based meals for the first time may seem like a daunting task, but it does not need to be. Once you get used to the lifestyle, it will become the new normal.
Here are some ideas to start you off. And more is available in our 21-Day Plan.
Monday:
- Breakfast: Vegetable frittata
- Lunch: Kale salad with roasted chickpeas
- Dinner: Black bean vegetable burgers
Tuesday:
- Breakfast: Berry smoothie with coconut milk
- Lunch: Lentil cakes and salad
- Dinner: Eggplant lasagna
Wednesday:
- Breakfast: Oatmeal with coconut milk and blueberries
- Lunch: Brown rice and vegetable sushi
- Dinner: Vegetable pizza with a cauliflower base
Thursday:
- Breakfast: Greek yogurt and berries
- Lunch: Quinoa and vegetable salad
- Dinner: Chickpea and vegetable curry with brown rice
Friday:
- Breakfast: Oatmeal with coconut milk, banana slices, chopped walnuts
- Lunch: Baked sweet potato
- Dinner: Lentil stuffed eggplant
Saturday:
- Breakfast: Kale smoothie with almond butter and coconut milk
- Lunch: Chickpea avocado salad
- Dinner: Quinoa and black bean falafels with salad
Sunday:
- Breakfast: Vegetable omelet
- Lunch: Roast vegetable salad
- Dinner: Vegetable and tofu stir-fry with brown rice
As you can see, the key idea is to eat whole, plant-based foods, while minimizing animal-based products. This menu can help to give you some ideas to get started on your plant-based journey.
A plant-based diet allows for the incorporation of some non-plant-based foods, with the idea being to keep them to a minimum. As such, it can be tailored to your specific preferences.
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