5 PRINCIPLES OF LOW-CALORIE PLANT-BASED VEGAN DIET FOR WEIGHT LOSS
Plant-based eating for weight-loss is not complicated. Here I give 6 smart ways of reducing your calories without compromising for food quantity. As we know, we also eat with the eyes. So here are six principles to creating low-calorie plant-based meals for weight loss or getting back on track after being over-indulgent.
# 1 Add water to the meal. Water acts as what nutritionists would call a “preload”. In 1999, one study by Rolls’s group found that the meal is more satiating if the water is blended into the meal. The part of the explanation for this is slow stomach emptying because of the bigger volume of food eaten but not more calories.
# 2 Choose chunky nibbles like big pieces of chopped carrots, celery, apple, cucumber. For example, people who eat small flakes of breakfast cereal tend to consume more, according to one study.
# 3 Substituting a bigger portion of vegetables for the more energy-dense grains reduced energy intake. Vegetables help to bulk up the meal but complex carbohydrates from beans, legumes and grains can make the meal/snack more satiating.
# 4 Include non-starchy vegetables with grains. For example, the popularised zoats (courgette oats) in the fitness community increases volume of the porridge not adding many calories to it. Same thing if you have mashed potatoes on the side – add other vegetables such as celeriac or swede or mixed vegetables to bulk up the mash.
# 5 Fill up on the low-energy density foods at the beginning of the meal – that will likely make you want to eat fewer calories of the main meal because of the high content of fibre in low-energy-density foods. These include fresh fruit; vegetables such as tomatoes, greens, and broccoli; soups; salads with lots of vegetables; whole-grain pasta; legumes.