5 Plant-Based Diet Plans to Kick-Start Your Weight Loss

May 7th 2016

There are many plant-based options for weight loss, some of which allow more flexibility in choice than others. However, all of these options, followed sensibly, can help you lose weight and feel healthier; which works for you is a matter of lifestyle choices and personal preference. Don't forget to check with a medical professional if you are considering changes to your diet.

The Physicians Committee for Responsible Medicine

The Physicians Committee for Responsible Medicine recommends a three-week, low-fat vegan diet plan as a good basis for starting a weight-loss program. It provides a table of nutritional recommendations, meal plans and ideas, substitution suggestions and even a list of options for eating out.

The Mediterranean Diet

The Mediterranean Diet is all about balance, so eat mainly fruits and vegetables, whole grains, legumes and beans, nuts, seeds, olives and olive oil. Include very small amounts of animal proteins if you choose to include these things in your diet. Enjoying all of these things in moderation has many health benefits; it's even more effective than a low-fat diet when it comes to weight loss, as the body does not go into energy conservation mode. Foods should be purchased as unprocessed as possible. Cooking at home and dining with friends and family helps you to consumer food more mindfully and to gain maximum benefit from this way of eating.

The Skinny Bitch Diet

Laid out in a bestselling book by Rory Freedman and Kim Barnouin, the Skinny Bitch Diet is a vegan low-calorie option that claims to improve health as well as helping you lose pounds. The main principles are removing animal products entirely from your diet, avoiding heavy meals early in the day, and eating fruits and vegetables, legumes, nuts, seeds and whole grains. There is no calorie counting involved; it's what you eat rather than the exact quantities that counts here.

Fat-free Vegan

A vegan diet is often easier to keep low-calorie thanks to the tendency for plants to contains a lot fewer calories per pound than animal products. If you want to kick it up a notch to promote weight loss, however, going fat-free can help you achieve this. Raw vegetables are a key feature, with the goal being to consume around a pound daily alongside a further pound of cooked green vegetables. To meet your protein requirements, eat at least a cup of beans, legumes, bean sprouts or tofu, though tofu should not be used every day. Fresh fruits and eggplant, mushrooms, peppers, onions, tomato and other non-starchy vegetables cooked without fat or eaten raw are also important to maintain micronutrient levels.

The McDougal Program

While Dr. McDougal offers a range of paid residential programs and courses, a free basic version of the McDougal Program's plant-based way of living is also available that claims to aid recovery from chronic disease and bring excellent health within everyone

Sources

PCRM.org "A guide to healthy weight loss: Three weeks on a low-fat vegan diet gets you on the road to your healthy weight goal" http://www.pcrm.org/health/health-topics/a-guide-to-healthy-weight-loss
OldwaysPT.org "The Mediterranean diet: A lifestyle for good health and weight management" http://oldwayspt.org/community/blog/mediterranean-diet-lifestyle-good-health-and-weight-management
WebMD.com "Skinny Bitch diet" http://www.webmd.com/diet/skinny-bitch-diet
FatFreeVegan.com "Eat to live 6 week plan" http://fatfreevegan.com/blog/2010/01/01/eat-to-live-6-week-plan/
DrMcDougall.com https://www.drmcdougall.com/

More in category

Related Content