How to Lose Weight with a Plant Based Diet


In a world where junk food rules, staying in shape can be a difficult thing to do. However for those who want to adopt a healthy lifestyle and get back into shape, the plant-based diet is one way to shed the weight and keep it off too.

Here are some ways a plant-based diet can help you reach your weight loss goals.

  • Don’t skip meals

Many people make the mistake of skipping meals when it is the wrong thing to do. Avoid skipping meals and have at least three meals a day that contain a good combination of plant based protein foods and whole carbs such as lentils, fruits, vegetables and legumes.

Start the day off with a meat-free breakfast and shift to food like oats, green smoothies, fruits, and whole grains, vegetables, legumes that are healthier to consume. Cut down on refined carbs as they contribute to weight gain and have whole foods which are minimally processed.

  • Get adequate protein

Getting lean means getting enough protein. Protein is essential for maintaining muscle mass and your plant based diet needs adequate protein for you to lose excess weight.

Make sure to include a protein based food in every meal such as cooked lentils, beans or chickpeas. Even for snack options, go for a protein-based snack such as a smoothie fortified with plant-based powders like pea protein, hemp protein or rice protein. You can also sprinkle flax or chia seeds to pack in omega 3s.

  • Have sensible snacks

Try eating fruits as snacks since they are a healthy option that can help you keep in shape along with improving immunity, delivering antioxidant support and satisfying your sweet cravings. Fruits like strawberries, apples, and peaches are low calorie options that help in speedy weight loss which is why they should be eaten on a frequent basis.

  • Avoid overeating

Just because fruits and vegetables are low calorie options doesn’t mean they should be overly consumed as this can mess with your weight loss efforts. Keep an eye on portion size and based on your body requirement consume only what is needed and avoid the excess.

Things like age, gender, sex, and height should be taken into consideration so that nutrient intake does not exceed individual needs.

  • Timing matters

People make the mistake of consuming larger meals at the end of the day when these should ideally be consumed earlier on so that energy is properly utilized throughout the day. Consuming larger meals towards the end of the day means storing unnecessary energy that will be wasted and could have been used if the meal had been consumed earlier. Skimping during the day and gorging at night is a no-brainer recipe for weight gain.

  • Plant-based junk food is a big no

Having junk food is bad enough and plant-based junk food is no different. These foods are made from highly processed ingredients and are calorie dense options. Having these foods as an occasional treat might be okay but consuming them on a daily basis should be avoided as there is no way they will help you get back in shape.

If you are ready to begin on the path of healthy eating, then get started with these videos.