Milly Gaines
A plant-based diet is an effective way to lose weight and stay thin. Research shows that people who eat plant-based diets tend to be leaner than those who don't. This is because plant-based diets are lower in calories and higher in fibre, which helps us feel full and fuels a healthy gut microbiome. In addition, plant-based diets are often higher in fibre and phytonutrients and are associated with lower rates of arthritis, improved liver function, and healthier kidneys. They also place much less stress on the environment.
| Characteristics | Values |
|---|---|
| Lower caloric density | Plant-based foods contain fewer calories per pound than animal foods |
| Leaner protein package | Plant-based proteins are less calorific than animal proteins |
| Healthy carbohydrates | Unrefined carbohydrates are associated with decreased body fat |
| Increased thermogenesis | Plant-based diets increase calories burned as body heat by 16% |
| Improved hormone levels | Plant-based diets are associated with lower levels of cortisol and insulin |
What You'll Learn
- Plant-based diets are high in fibre, which makes you feel fuller sooner
- Plant-based diets are lower in calories, which means you can eat more food volume without consuming more calories
- Plant-based diets are high in healthy carbohydrates, which are associated with decreased body fat
- Plant-based diets are lower in fat, which yields more than double the calories per gram than carbohydrates or protein
- Plant-based diets can increase thermogenesis, which is the process of creating body heat
Plant-based diets are high in fibre, which makes you feel fuller sooner
Fibre is a type of carbohydrate that cannot be broken down and absorbed in the small intestine to be used for energy. Instead, it remains intact and moves through the body, aiding digestion and regulating blood sugar and hunger hormones. Fibre is exclusive to plant foods and is therefore abundant in plant-based diets.
The recommended daily fibre intake is 25 grams per day according to the U.S. Food and Drug Administration (FDA). However, the average American consumes only 16 grams of fibre per day. This is despite the abundance of fibre in plant-based diets, which include fruits, vegetables, nuts, seeds, grains, and legumes.
High-fibre foods include chia seeds, flax seeds, almonds, avocados, lentils, peas, beans, and whole grains. These foods can be incorporated into meals in various ways, such as adding chia seeds and flax seeds to smoothies, or having a bowl of oatmeal for breakfast.
In addition to making you feel fuller sooner, fibre has several other health benefits. It aids in digestion, improves blood sugar regulation, supports healthy cholesterol levels, and may protect against certain types of cancer.
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Plant-based diets are lower in calories, which means you can eat more food volume without consuming more calories
Plant-based diets are often lower in calories, which means you can eat more food volume without consuming more calories. This is because plant-based diets are usually based on foods that are less calorically dense, such as fruits, vegetables, whole grains, legumes, nuts, and mushrooms. These foods tend to be high in fibre and water content, which means they provide a feeling of fullness without contributing many calories.
For example, animal foods like meat and cheese contain several times more calories per pound than most plant foods. As a result, it is easier to consume a larger volume of food on a plant-based diet without increasing your calorie intake. This can be a helpful strategy for weight management, as it allows you to feel satisfied and full while still maintaining a healthy calorie intake.
In addition, plant-based diets tend to be lower in fat, which also contributes to their lower calorie density. Fat has more than double the calories per gram than carbohydrates or protein. By reducing your fat intake and increasing your intake of plant-based foods, you can effectively lower your calorie consumption without feeling deprived.
It is important to note that not all plant-based diets are inherently low in calories. Processed plant-based foods, such as cookies, potato chips, and frozen meals, can be high in calories and should be consumed in moderation. However, by focusing on whole, unrefined plant foods, you can take advantage of the lower calorie density of plant-based diets to support a healthy weight.
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Plant-based diets are high in healthy carbohydrates, which are associated with decreased body fat
The role of carbohydrates in weight management is controversial. Observational studies suggest that high-carbohydrate diets are associated with a healthy body weight, while replacing carbohydrates with fat can cause weight gain. However, a 2000 meta-analysis of 16 intervention trials found that low-fat diets, high in fibre-rich carbohydrates, were more satiating with fewer calories when compared to foods high in fat.
A 2014 study found that a low-fat, high-fibre, high-carbohydrate diet produced a mean weight loss of 1.4 kg in just 7 days. Another study found that a low-fat vegan diet led to a significant loss of body fat. Plant-based diets are associated with decreased all-cause mortality and a decreased risk of obesity, type 2 diabetes, and coronary heart disease.
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Plant-based diets are lower in fat, which yields more than double the calories per gram than carbohydrates or protein
Plant-based diets are often lower in fat, which is more calorically dense than carbohydrates and protein. Fat contains more than double the calories per gram than carbohydrates or protein.
Plant-based diets are associated with weight loss, and this is often a contributing factor for people who switch to a plant-based diet. Plant-based diets are usually lower in fat, particularly saturated fats, as a natural consequence of eliminating animal products.
Plant-based diets are also usually higher in fibre, which increases satiety and reduces hunger. This means that people tend to eat fewer calories overall, which can lead to weight loss.
In addition, plant-based diets tend to be lower in protein, and the protein sources tend to be leaner. This can also contribute to weight loss, as people who replace sources of animal protein with plant-based sources experience a reduction in body fat.
Overall, the lower caloric density of plant-based diets means that people tend to feel full sooner and are less likely to overeat, which can lead to a reduction in body fat and weight loss.
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Plant-based diets can increase thermogenesis, which is the process of creating body heat
The thermic effect of food varies with different macronutrients. Protein-rich foods have a high thermic effect, with a thermic rate of 20-30%, compared to carbohydrates at 5-10% and fats at 0-3%. This means that the body expends more energy to digest and metabolize protein compared to the other macronutrients. As a result, a high-protein diet can lead to increased thermogenesis and contribute to weight loss. Plant-based diets tend to be high in protein, which can contribute to increased thermogenesis and support weight loss or maintenance.
In addition to protein, certain foods and compounds can also increase thermogenesis. For example, capsaicin, found in chili peppers, green tea, and caffeine have been linked to a higher thermic effect. These compounds can increase sympathetic nervous system activity, leading to increased calorie burn and fat oxidation. Furthermore, a high-protein diet is more satiating than a high-carb diet, reducing overall calorie intake and promoting weight loss.
While plant-based diets can increase thermogenesis and support weight loss, it is important to ensure adequate calorie intake and monitor weight to avoid becoming underweight. Weight loss is a common benefit of plant-based diets, but it can be a concern if an individual is already at a healthy weight. Monitoring calorie intake, portion sizes, and overall health can help ensure that a plant-based diet supports a healthy weight.
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Frequently asked questions
A plant-based diet is centred around foods derived from plants, excluding animal products like meat, milk, eggs, and honey. It is often high in fibre and healthy carbohydrates, with a lower calorie density than animal-based diets.
Plant-based diets are typically lower in calories and higher in fibre, which helps with satiety and gut health. This means you can eat larger volumes of food without exceeding your calorie needs, making it easier to manage your weight.
Plant-based diets are associated with improved heart health, reduced risk of Type 2 diabetes, lower rates of arthritis, improved liver function, and healthier kidneys. They can also help prevent, halt, or reverse chronic diseases.
While plant-based diets offer many health benefits, it is important to ensure you are meeting your nutritional needs. A common concern is getting enough protein, but this can be addressed by including beans, lentils, pulses, nuts, and seeds in your diet.
Start by adding more legumes, whole grains, and starchy vegetables to your meals. You can also experiment with plant-based alternatives and recipes, gradually increasing the proportion of plant-based foods in your diet.
