A lot of people are now switching to plant-based diets for losing weight. As most plant-based foods are free of cholesterol and low in fat, consuming them instead of animal products can be useful for you to control obesity. In addition to this, many plant-based foods are naturally low in calories which can aid you to prevent weight gain. Hence, vegan and vegetarian diets are now becoming the favorite choices of people who are trying to lose weight.
However, losing weight by following plant-based diets may not be easy as flipping a switch. There can be a large number of barriers that might hinder your goal when you are switching to plant-based diets. Below, we list some of the important things that you have to notice while moving to plant-based diets for losing weight.
Types Of Plant-Based Diets
Mainly, there are two types of plant-based diets. They include vegan and vegetarian diets. Vegetarian diets are followed by a lot of people and it includes the use of all plant-based foods and excludes meat and fish. Vegetarians may or may not eat egg and dairy products based on the type of diet they are following.
Some vegetarians might eat eggs in addition to plant-based foods and they are known as ovo-vegetarians. On the other hand, some vegetarians might include dairy products in their diet but avoid eggs, meat, and fish. They are known as lacto-vegetarians. In addition to this, there is another type of vegetarian diet, known as lacto-ovo-vegetarian, which includes both eggs and dairy along with plant-based foods but avoids fish and meat.
You can choose a vegetarian diet from them based on your convenience.
Another plant-based diet that is now becoming greatly popular is the vegan diet. This diet is very strict when compared to vegetarian diets, as it excludes all animal products including meat, fish, poultry, dairy products, and even honey. Vegans only eat plant-based foods and avoid all food derived from animal sources.
Why You Are Not Losing Weight On A Plant-Based Diet?
Many people believe that switching to plant-based foods can automatically reduce their weight. However, this belief is wrong, as the effectiveness of plant-based foods in reducing weight can be greatly dependent on the type of plant-based foods you consume. Hence, it is important for you to change your overall dietary habits for losing weight.
Many people complain that they are not losing weight even after switching to vegan or vegetarian diets. If you are also one among them, then you should be aware of the barriers that might be preventing you from losing weight. Some of the reasons why you are not able to reduce weight on plant-based diets are discussed below.
Consuming More Calories And Not Enough Protein
Overeating and eating calorie-rich foods might prevent you from losing weight. There is a lot of calorie-rich plant-based foods that you should avoid when you are trying to lose weight. They include highly processed foods and foods that come with a lot of artificial ingredients. So it is important for you to avoid or limit the use of such foods for promoting weight loss.
Instead of processed and refined foods, fill your plant-based meals with unrefined and unprocessed foods. This will help you to reduce the intake of calories and fat. Also, such foods will be highly nutritious too. Hence, they can be useful for you to reduce weight and improve overall health.
In addition to this, if you do not take enough protein, it might also adversely affect weight loss. Protein can increase the feeling of fullness and it can reduce the levels of ghrelin, which is a hormone responsible for regulating hunger. This can prevent overeating and can boost weight loss. If you do not eat enough protein, you might have to eat more food for feeling full thereby hindering your efforts to lose weight.
Eating High Amounts Of Refined Carbs
Foods that are rich in refined carbs, like pizza, bread, and pasta, can result in overeating. As they lack fiber, these foods do not curb hunger and you will be tempted to eat more. This can have negative impact on your weight loss efforts.
Eating Too Much Calorie-Rich Foods
There are many plant-based foods that are high in calories. So overconsumption of such foods might increase the risk of obesity and overweight. Some plant-based foods that are high in calories include seeds, nuts, nut butter, avocados, coconut, etc. So make sure that you do not eat them in high amounts if you are trying to lose weight.
If you are planning to switch to a plant-based diet for losing weight, there is a lot of things you have to consider. Reduce the comsumption of highly processed and refined foods and make sure to add whole foods to your diet to help you lose weight easily when following a plant-based diet.