In my opinion, losing weight is about more than just counting calories; it’s about making lasting dietary changes that improve your health. One book that really delves into this idea is Michael Greger’s book, “How Not To Diet,”. It details the science behind long-term weight loss without the deprivation that comes with traditional diets.
This means that if you’re on a weight loss journey, it can be rooted in evidence-based strategies that enhance your well-being without sacrificing your enjoyment of food. Both of these things are vital to long-term success. Below, I’ve outlined the 11 most important lessons of this absolute must-read if you’re trying to lose weight on a plant-based diet!
Whole Plant Foods
When you’re considering a plant-based diet, whole plant foods should be your foundation. Emphasize foods in their natural form—fruits, vegetables, grains, nuts, and seeds—these are nutrient powerhouses. For instance, leafy greens like spinach and kale are packed with vitamins A, C, E, and K, and they also provide iron and calcium.
Legumes, such as beans and lentils, are not just versatile but also a rich source of protein and fiber. Regular consumption can help manage blood sugar levels and has been linked to a reduced risk of heart disease. Incorporating a variety of whole grains, like brown rice or quinoa, into your meals can offer more than just sustained energy. They contain essential B vitamins, minerals, and are another important fiber source.
Don’t forget about nuts and seeds. Chia seeds, for example, are loaded with omega-3 fatty acids, which maintain heart health, while almonds are a good source of vitamin E, which is beneficial for skin health.
By integrating a diverse range of whole plant foods into your daily intake, you enhance your diet’s overall nutritional profile. The micronutrients and phytochemicals inherent in these foods work in synergy to promote better health outcomes. What’s more, multiple studies have shown that diets rich in whole plant foods can lead to significant weight loss and a lower risk of lifestyle-related diseases (source). So make sure your plate is colorful, varied, and full of life. It’s not just about removing animal products; it’s also about celebrating the abundance of what you can eat and the proven benefits that these foods provide.
Mindful Eating
When you eat, giving full attention to the process can shift how you approach food significantly. Mindful eating is about using all your senses to engage with your meal. It’s not just about what you eat, but also how you eat. The concept is drawn from mindfulness meditation and helps you acknowledge your response to food without judgment.
Focusing on each bite can help you notice when you’re full, leading to a natural decrease in calorie intake. According to a review published in the journal “Obesity,” participants who engaged in mindful eating were more likely to lose weight compared to those who didn’t. This doesn’t mean you need to scrutinize every forkful but do pay attention to the taste, texture, and aroma of your food.
Another aspect of mindful eating is recognizing physical hunger cues as opposed to emotional triggers. You’re more likely to reach for food in response to stress or boredom rather than hunger. In a study included in the book How Not to Diet, it’s suggested that being conscious of the reasons behind your eating can lessen these unnecessary cravings.
To get started, try eating without distractions. Turn off the TV and put away your phone; these can lead to overeating as your brain is less likely to signal fullness. By slowing down, you give your body time to register satiety, which can take about 20 minutes.
By incorporating mindful eating into your routine, you’re building a healthier relationship with food—one thoughtful bite at a time.
Caloric Density
When you’re examining foods for weight loss, caloric density is a term you need to become familiar with. Caloric density refers to the number of calories present in a given weight of food, usually expressed in calories per gram. Foods with high caloric density, like nuts and cookies, pack more calories into each bite, compared to low-density foods like vegetables and fruits which provide fewer calories with the same weight.
Eating strategies that focus on reducing caloric density can be incredibly effective for weight loss because they allow you to eat the same weight of food and feel full but with fewer calories. For instance, studies show that consuming foods with a low caloric density at the start of a meal, such as a salad, can lead to eating fewer calories overall (source).
Foods like vegetables and fruits are your allies in this battle. They have high water and fiber content, which significantly lowers their caloric density. For example, vegetables have the lowest caloric density, followed closely by fruits. They not only help you feel full but also support your body with essential nutrients and fiber.
In your diet, it’s beneficial to be aware of the spectrum of caloric density. Knowing where foods stand on this scale can guide your choices. As you opt more for whole grains and legumes, and less for oils and processed snacks, you’re actively managing the caloric density of your meals. This doesn’t mean you have to count calories — just shift focus to the quality and density of the foods you’re eating.
Nutrient Timing
When you’re aiming for a healthier lifestyle, the timing of your meals can work with your circadian rhythms to boost weight loss and optimize nutrient absorption. The concept hinges on synchronizing your eating patterns with your body’s internal clock.
In the morning, your insulin sensitivity is higher, meaning your body can use carbohydrates more efficiently than in the evening. It’s a good idea to front-load your calorie intake, making breakfast or lunch the most substantial meal of the day. For instance, in a study mentioned in “How Not To Diet” consuming more calories earlier was associated with greater weight loss even when total calorie intake remained the same. Something we’ve also written about here: The Surprising Reason Eating In The Evening Makes You Gain Weight
Additionally, spacing out your meals and incorporating a form of intermittent fasting can allow your body to dip into fat reserves. Shorten the window during which you consume food to give your body enough time to digest and repair.
Nighttime snacking can be particularly disruptive to your weight management goals. Your body’s metabolism slows down as it prepares for sleep, making it less effective at processing food.
Matching meal timing to your circadian clock isn’t just about losing weight. It’s about giving your body nutrients when it’s primed to use them, resulting in better overall energy levels and health. So watch the clock, plan your meals, and let your body’s natural rhythms do the heavy lifting.
Intermittent Fasting
When you explore intermittent fasting (IF), you’re looking at a pattern of eating that cycles between periods of fasting and eating. It’s not about what foods you eat, but rather when you eat them. This tactic has gained attention for its potential benefits on both weight loss and overall health.
There are some important takeaways here. First, the timing of your meals matters as it aligns with your body’s circadian rhythm, influencing how efficiently you digest food and support overall health. Also, fasting can lower insulin levels, facilitating easier access to stored fat for energy. Finally, fasting triggers cellular repair processes, such as the removal of waste material from cells, promoting cellular health and overall well-being.
Studies have shown that IF can lead to weight loss, with 0.8 – 13% weight loss being common (source). On top of that, evidence suggests a possible decrease in inflammatory markers, and some research indicates improved metabolic health, including better blood sugar control and improved cholesterol profiles.
It’s not suitable for everyone, and if you have a medical condition, it’s important to consult with a healthcare professional before starting. Tailor your fasting schedule to your lifestyle and listen to your body’s signals. If you’re experiencing fatigue, weakness, or other adverse effects, reevaluate if this approach is right for you.
Plant-Based Proteins
When you’re considering your protein sources, plant-based proteins offer you a powerhouse of benefits. Legumes, nuts, and seeds are your go-to options here. They are rich in fiber and essential nutrients, minus the saturated fats commonly found in animal proteins.
For instance, consider lentils; a cup can give you about 18 grams of protein. They’re also a fantastic source of iron and potassium. Then there’s quinoa, with 8 grams of protein per cup, which is also a complete protein, meaning it contains all nine essential amino acids that your body can’t produce on its own.
Switching to plant-based proteins can also have a positive impact on your heart health. A study in the Journal of the American Heart Association found that a higher intake of plant proteins was associated with lower levels of bad cholesterol (LDL) (source).
Now, if you’re worried about getting enough protein, know that a variety of plant-based foods can meet your needs. Soy products like tofu and tempeh are incredibly protein-dense and versatile in recipes. One 100-gram serving of tofu offers around 8 grams of protein.
Regular Physical Activity
Engaging in regular physical activity is a crucial part of a sustainable weight loss strategy. It’s not just about the number of calories you burn during exercise, but also about the numerous health benefits that come with being active.
You don’t have to run marathons to reap benefits. Even moderate-intensity activities like brisk walking can make a significant difference. The key is consistency and finding something you enjoy so that you’ll stick with it long-term.
ALso, regular exercise can help increase your metabolic rate, which means you’ll burn more calories even when you’re at rest. A higher metabolism can contribute to weight loss and help prevent weight gain.
Resistance training, such as lifting weights, can lead to an increase in muscle mass. Since muscle tissue burns more calories than fat tissue, building muscle can also increase your calorie expenditure.
Don’t forget the mental health benefits of exercise. Regular physical activity can improve your mood, reduce stress levels, and enhance the quality of your sleep, all of which can indirectly support your weight management efforts.
Incorporating physical activity into your life is a process—start where you are and gradually increase your activity level. It’s not only about losing weight but also about nurturing your body and improving overall well-being. Just get moving, keep at it, and you’ll see changes in your health and your weight.
Water-Rich Foods
In “How Not To Diet,” you find that water-rich foods are a staple for weight management. These foods make you feel full quicker because they’re high in volume but low in calories. Vegetables like cucumbers, tomatoes, and zucchini are more than 90% water.
Similarly, fruits such as watermelons and strawberries pack a hydrating punch. Eating these can help reduce overall calorie intake. For instance, replacing a 200-calorie snack with a watermelon, which has just 30 calories per 100 grams, can make a difference in long-term weight loss.
Don’t overlook soups and broths. Foods in liquid form can contribute to your sense of fullness. Choose broths that are low in sodium and rich in vegetables to maximize the benefits.
Lean on these hydrating foods not only to quench your thirst but also to aid in a feeling of satiety. Keep in mind, the goal isn’t just to drink your water, but to eat it too. Integrating water-rich foods into your diet supports your body’s nutritional needs while assisting in weight control.
Fiber Intake
When you’re adjusting your diet to promote healthier living, fiber is your friend. Understanding its impact can make a significant difference. Soluble and insoluble fibers are two types your body needs. Soluble fiber, which dissolves in water, can help lower glucose levels and blood cholesterol. Insoluble fiber, on the other hand, is good for digestion and regularity due to its laxative effect.
Research suggests that increasing your fiber intake is associated with a range of health benefits (source). For example, a diet with adequate fiber can diminish the risk of developing certain diseases, including heart disease, diabetes, and colorectal cancer. It’s not just about the fiber itself, but it’s often about what high-fiber foods replace in your diet—usually high-fat, high-sugar, and high-calorie foods.
Aim for a variety of fiber sources. Fruits, vegetables, beans, legumes, and whole grains are all great choices. You should strive for at least 25 to 30 grams per day, but the reality is most people are getting far less—typically less than half the recommended amount. If you’re not used to a high-fiber diet, ramp up gradually to avoid digestive discomfort.
Your body can hugely benefit from high-fiber foods. They keep you feeling full, which can help with weight management. They can lower your body’s absorption of bad cholesterol, and they regulate your blood sugar to keep energy levels more consistent. It’s a big win for your overall health.
Healthy Fats
When you’re adjusting your diet for better health, don’t overlook the role of healthy fats. These are crucial for nutrient absorption and brain health. Importantly, not all fats are created equal, and recognizing the difference is key to your dietary success.
Firstly, familiarize yourself with monounsaturated and polyunsaturated fats—these are the good guys. You’ll find monounsaturated fats in foods like olive oil and avocados, while polyunsaturated fats appear in nuts and fish, providing you with omega-3 and omega-6 fatty acids. Aim to integrate these into your meals regularly.
On the flip side, limit your intake of saturated fats and steer clear of trans fats entirely. Saturated fats come from sources like red meat and dairy products, and while they’re not as villainous as trans fats, they still do little good. The consensus in nutrition science is clear: Trans fats, often found in processed foods, are a direct threat to heart health, potentially raising bad cholesterol levels.
Lastly, keep an eye on labels. The term “low-fat” isn’t a magic health indicator. Sometimes, low-fat options compensate for flavor loss with added sugar, sabotaging your healthy eating intentions. Always check the full list of ingredients. Your body needs fat, but the right kinds, in the right amounts, make all the difference.
Minimize Processed Foods
When you’re aiming for a healthier diet, cutting back on processed foods can be a powerful step. Processed foods are often high in unhealthy ingredients like added sugar, salt, and fat. This is more than a mere suggestion, as a shift towards less processed fare can help manage weight and improve overall health.
Research underscores the importance of choosing whole foods. A study highlighted in How Not to Diet suggests that your body may have a natural inclination to seek calorie-dense foods (source). However, that doesn’t bode well with highly processed options that pack calories without nutritional value. Instead, opt for foods that are as close to their natural state as possible.
Reducing your intake of processed goods aligns with reducing added sugars, sodium, and trans fats — substances linked to chronic diseases. For instance, a diet high in processed meats is associated with an increased risk of certain cancers. On the other hand, emphasizing fruits, vegetables, grains, and legumes can support a healthy inflammatory response, possibly aiding in physical therapy outcomes by mitigating inflammation and pain.
As you tackle your diet, focus on making choices that embrace minimally processed foods. These include items like canned tomatoes or frozen vegetables, which retain much of their nutritional integrity. While changing habits takes effort, the payoff in terms of your health is substantial. Keep your pantry stocked with these healthier alternatives and make them the cornerstone of your meals for a change that sticks.
Sleep and Stress Management
When you’re trying to shed pounds, don’t overlook the power of a good night’s sleep and keeping your stress in check. That’s because a lack of adequate sleep has been linked to weight gain (source).
It’s not only about duration but also the quality of sleep. Your body needs to go through several cycles of REM sleep to repair and rejuvenate itself. Sleep impacts your hunger hormones, ghrelin and leptin, which control appetite. Poor sleep can mess with these hormones, increasing your cravings during the day.
Managing stress is equally crucial because stress triggers the release of cortisol, a hormone that can cause your body to store fat, especially in the abdominal area. High-stress levels can also lead you to eat emotionally. Moreover, when you’re stressed, the idea of working out might become less appealing, thus hindering your weight loss efforts.
Create a relaxing bedtime routine and aim for a sleep-friendly environment; think darkness, cool temperature, and no electronic devices before bed. Incorporate relaxation techniques like deep-breathing exercises, yoga, or meditation into your daily routine to keep stress at bay. It’s your body’s natural weight management allies at work while you focus on your diet.
Stefan has been vegan since 2019 and has been regularly working on his strength since the beginning of 2023. He’s on a mission to help other vegans get stronger and have all of them achieve the quality of life they deserve.
