Whole food plant-based diet

Everything you need to know about eating for weight loss

What is a whole food plant-based diet? How does it differ from any other kind of vegan diet?

You might already know someone who is vegan, and maybe they look healthy, and then again, perhaps they don’t.

There are many vegan diets out there, and some of them consist mainly of Oreos and whatever vegan crisps you can get your hands on.

But while these unhealthy vegan diets will save the lives of the animals, it’s unlikely they will save your life, too.

The nasty truth is that processed foods – even vegan foods like tofu hot dogs or unidentified non-meat burgers are just not good for you, and they aid the development of disease in your body.

So do meat and dairy products, all animal products, in fact. But there’s no use in cutting out animal foods if you just replace them with processed crap.

So, how do we do this vegan food thing right? An excellent place to start is with the whole foods plant-based movement.

These people make it their business to eat real food of plant origin.

I’ve talked before about taking a part-time approach to being a vegan as a gesture towards accessibility, but these days I’m doubling down on my veganism, and I hope to maintain whole food plant-based status on a regular basis.

What does whole food plant-based mean?

Whole food plant-based means that you eat plant foods in their natural state. These could include:

Legumes – lentils and beans

Vegetables – non-starchy

Vegetables – starchy

Whole grains – oats, brown rice, quinoa, etc

Fruit – nature’s dessert!

Some advocates also eat healthy fats – avocados, seeds, and nuts

How do I eat whole food plant-based for weight loss?

Many authors discuss this matter, and with different opinions on it.

It’s generally agreed that raw non-starchy veggies (things other than corn, pumpkin/squash, potatoes) are the most slimming foods.

However, you may not feel 100% motivated just to eat raw salads all day.

The beauty of starchy veggies is that they are satisfying, and they fill you up, and so do other wholesome starches like brown rice.

Dr. McDougall of the McDougall Program for Maximum Weight Loss suggests eating 25-50% of your plate filled with non-starchy vegetables and the rest grains, legumes, or starchy vegetables.

The faster you want your weight loss, the closer to 50% you should aim.  

McDougall also advocates that “the fat you eat is the fat you wear” and steers people away from avocados, nuts, and seeds if they aim to lose weight.

Oil is entirely off the menu, by the way, due to its high caloric density.

What is caloric density? 

Caloric density measures how many calories are in a particular standard amount of a food substance.

With a measure like caloric density, we can compare foods to find out which have the lowest densities to show us which foods are best to eat if we want to watch our waistlines.

It’s the ultimate science factoid backing up that inner knowing that we all have that fruit and veggies are good for us.

Surprise, surprise, fruit, and vegetables have the lowest caloric densities.

This fact means you’re going to get full eating them before you get fat.

This information is revolutionary for those of us who have dieted, again and again, feeling hungry and unfulfilled and then just plain giving up once again.

You can eat as much as you want on a vegan whole food plant-based diet.

Eat as much as you want on a whole food plant-based diet

Say that again?

You can eat to your satisfaction.

Just eat the right foods, and you’ll steadily lose weight.

Eat mainly veggies, legumes, grains, a little fruit to sweeten the deal, and zilch – minimum fats (no oil).

That’s all you need to know.

Many influencers in this space have helpful cookbooks, like @highcarbhannah or @plantifulkiki.

Many authors like Chef AJ, Dr. McDougall, Dean Ornish MD, Dr. Fuhrman, and many others have books of recipes to help you implement the diet.

Sometimes I just like looking in my cupboard and seeing what ingredients I have, then doing a Google search for a relevant vegan no-oil recipe.

Health is at your fingertips.

There’s so much support out there for you to get not only trim but also get healthy.

May the salad be with you!

P.S. If you want to follow my journey with whole food plant-based weight loss, check me out on Instagram.

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