Heather M Lost Lost 125lbs In Less Than A Year
At 39 years old, Heather found herself an overweight smoker and drinker. She also had arthritis in both knees and chronic back pain. When a coworker mentioned a plant-based diet, she decided to give it a try and in less than a year, lost 125lbs , is no longer in pain, and is off her medication for an irregular heartbeat.
Its Easier To Live Without Oil Than You Think
Going into this challenge, I was the most skeptical of cooking without oil for a whole month but it was surprisingly easy to do without. To sauté, I simply added a tablespoon of water or vegetable broth to prevent ingredients from sticking to a hot pan. For baking, you can line baking trays or glassware with parchment paper to achieve a natural and oil-free non-stick barrier.
Admittedly, you dont achieve quite the exact same crispy texture as cooking with oil but for soups and stews, you would never know the difference.
Anthony Lost 160lbs In 17 Months
At 33 years old, on medication for high blood pressure, weighing 360-plus pounds, with a 54-inch waist Anthony felt depressed and hopeless. He had just been turned down for a 20 year term life insurance policy and took that as a death sentence.
In March of 2006 Anthony was searching for weight loss books on Amazon and came across Dr Joel Fuhrmans book Eat to Live. Dr Joel Fuhrman recommends a whole food plant based diet centred around colourful vegetables, fruits, nuts and seeds. Its an excellent book and comes highly recommended from us!
Anthony got down to business after reading the book and started eating more fruits, vegetables, beans, whole grains, nuts, and seedsand less of everything else.
After losing 30lbs in 2 months, Anthony continued to lose almost exactly 8 pounds a month.
I saw my doctor every two weeks so she could help me track my changes and ramp down my blood pressure medication. My doctor was very impressed with my weight loss and how my other ailments were clearing up.
After Anthony lost a bunch of weight he got more energy and started running. Anthony lost 160lbs in 17 months and then reapplied for life insurance. With a clean bill of health he was offered the life insurance policy in the preferred category.
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Need For Public Health Approaches To Scale
The majority of PBDs weight loss interventions have relied on a group-based delivery model with group meetings held on a weekly, bi-weekly, or monthly basis., Group-based weight loss programs have been commonly used in other traditional behavioral weight loss interventions and group delivery has been shown to be generally more effective than individually-delivered interventions. Group delivery still limits intervention reach and can be time-consuming and costly therefore, in order to scale up PBDs interventions, delivery methods that go beyond the face-to-face setting are needed. While a few studies have used technology to deliver or assist with delivery of a PBDs weight loss intervention, more research is needed to examine the effectiveness of implementing PBDs for weight loss via remotely-delivered methods, such as use of the Web, smartphones, or texting.
My Diet Changes Made Me Really Desire And Have The Energy To Move My Body
I decided to go for walks around my neighborhood for about 20 to 30 minutes. About a week or two into my journey, I had the desire for more. And while my whole life I had a strong aversion to running, I suddenly had the desire to run a 5K!
So I signed up for a Couch to 5K program with my local library. I did walk/jog alternate workouts three times a week for six weeks, and I ran my first 5K ever in April 2021.
These three changes made the biggest difference in my weight-loss results.
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You’re Still Consuming And Cooking With Oil
If the scale’s not budging or you’re even seeing weight gain on a vegan diet, it’s important to cut out oil. To lose weight, you want nutrient-dense foods over calorie-dense foods. Nutrient-dense foods are high in nutrients but relatively low in calories.
Oils are nutrient-deficient and calorie-dense. One tablespoon of oil has 120 calories and 14 grams of fat.
At MamaSezz we try to avoid calorie counting when possible. That said, a calorie-dense food like oil lacks both nutrients and fiber so your body quickly absorbs it and turns it into fat.
And even though it’s got lots of calories, oil doesnt take up as much space in our stomachs as nutrient-dense whole plant foods so our bodies have a harder time recognizing when we’re full. This leads to overeating and sometimes plant based weight gain.
image from HelloNutritarian.com
Or skip the cooking altogether and get MamaSezz oil-free and whole food plant-based meals delivered to your door, ready to heat and eat. Order MamaSezz here.
Dave Wegener Lost 100 Pounds In One Year
In March 2016, Dave weighed 335 pounds. He started educating himself about nutrition and started eating a more plant-based. The weight came off, rapidly and almost effortlessly.
Six months later, he had lost 60 pounds and a lot of his health markers had improved. Four months later, he had lost another 40 pounds and decided to stop counting calories and fully embrace a whole-food, plant-based lifestyle.
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Observational Research On Plant Based Diets
Observational research on plant-based diets is research that looks at what patterns emerge. In the case of plant-based diets, observational research looks at what patterns emerge among people who consume plant-based diets.
When we consider the observational research surrounding plant-based diets, there are a few patterns that we see develop as it relates to weight loss and/or body-weight.
How Much Weight You Want To Lose
The higher your body fat, the faster youll be able to lose weight. If you already have a low fat percentage, weight loss will tend to go slower because your body wont let go of the remaining of its fat stores so easily.
Additionally, the lower your weight, the fewer calories you need on a daily basis which means youll need to either reduce your caloric intake further or increase your activity level to help create a bigger deficit.
3. What are you eating as a vegan?
Not all vegan diets are the same and you can be vegan and eat purely french fries and Oreos . So, I dont think I need to say but just in case, not because it is vegan, it means it is healthy.
If you want to support your wegith loss goals, favor plant-based whole foods that will help you feel full faster and for longer due to their fiber contnet. Theyll also provide you with the nutrients that your body needs so youll feel energized and free of cravings.
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Reduces The Risk Of Heart Disease
Reduction in the risk of heart disease is one of the most widely studied plant-based diet benefits. It is well known that the kinds of foods we consume contribute greatly to our risk of heart disease. Fatty or sugary foods have long been described as catalysts for developing numerous cardiovascular conditions.
A plant-based diet focuses on natural, whole foods that are high in nutrients and low in refined sugars. The combination of foods promoted in a plant-based diet is, therefore, in line with the foods that promote healthy heart function.
One study looking at the relationship between different diets and heart disease was undertaken over two years in multiple US communities . This study found that healthy, plant-based diets were associated with a significantly lower risk of both developing heart disease, and dying from it.
Lower Risk Of Heart Disease
There is strong evidence that a plant-based diet rich in fruits, vegetables, legumes, and whole grains can be very beneficial in managing, halting, and even reversing stroke, coronary and vascular heart disease, and peripheral arterial disease. That is why a vegan diet is at the center of innovative programs aimed at reversing heart disease.
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Kassoum Lost 119lbs In 18 Months
Orininally from west Africa, Kassoum struggled with his weight during childhood. After moving to America Kassoum doubled his weight by eating 6 donuts for breakfast, hamburger or pizza for lunch and Chinese for dinner! Im sure a lot of people can relate to this sort of eating habit, maybe not daily but on the off days they can be really off!
We all get signs in life to change and one of Kassoums was when he visited his uncle in New York City. There his 9-year-old cousin approached him and said, Why is your stomach fat? He was so embarrassed and told himself that this was the last straw and he needed to make a change!
Kassoum initially made the transition and he found it hard and strange eating different food from his family whilst sitting around the dinner table. As he started to see results, perseverance saw Kassoum start to enjoy the health benefits of a whole food plant based vegan diet!
Within a year and a half , I dropped 119 pounds, and I have continued to maintain a healthy weight. I have run several marathons and half-marathons. I am never going back to my old eating habits, I am more energetic than ever, happier, and grateful, I see myself doing this forever.
Can A Raw Vegan Diet Help With Weight Loss
Some people turn to a raw vegan diet to supercharge their weight loss. Weight loss is achieved on this diet through consuming purely raw plant foods, maximising fibre, minimising energy and eliminating most of the foods that require heat and processing.
This leads to the exclusion of convenience and ultra-processed foods as well as many wholegrains and legumes.
The theory behind this diet is that foods will retain nutrients that would otherwise be destroyed with heat during cooking.
However, this theory remains unproven as there are some vitamins that are destroyed by heat, for example, vitamin C.
There are many foods with nutrients that are either increased or more easily accessible when cooked. For example, lycopene in tomatoes, zinc in mushrooms and quercetin in asparagus3.
Although a raw vegan diet may appear to maximise the benefits of whole plant foods, it is not recommended long term.
This is due to the association with underweight and loss of menstrual cycle in women4.
A varied diet of both raw and cooked plant foods is therefore considered optimal for nutritional health and wellness.
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Exercise For Vegan Weight
Honestly, your diet tends to be a much more powerful tool for weight loss than exercise. But exercise still plays a few important roles:
So, even though diet is more important for weight loss, exercise is still an important part of maintaining a healthy lifestyle for the long run.
Load Half Your Plate With Nonstarchy Veggies
Turns out, Mom was right in telling you to eat your veggies.
Veggies arent only nutritional powerhouses but also the food group thats lowest in calorie density, says Chef AJ. Full of fiber and water and averaging only 100 calories per pound, they fill you up without filling you out.
Veggies such as kale, cabbage, spinach, and lettuce are especially beneficial: A compound in dark green leafies called thylakoid can actually turn off your hunger switch and help fight cravings for unhealthy foods, while a pound of nonstarchy veggies has fewer calories than a tablespoon of olive oil. Thats why Chef AJ recommends making 50 percent of your meals nonstarchy veggies. Her favorites are Brussels sprouts and zucchini. For the other half of the plate, fill it with whole foods that will satisfy your hunger, such as grains, legumes, and/or starchy veggies.
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How Much Weight Can You Lose In A Week On A Plant
Losing Weight with Plant-Based Nutrition. Although results vary, a person currently eating the average American diet can expect to lose 2-7 pounds in the first week alone of a strict whole-food, plant-based diet. But thats not all with a whole-food, plant-based diet, the weight stays off.
What Does Recent Research Say About Plant
Researchers from the Physicians Committee for Responsible Medicine working with Dr. Kitt Petersen and Dr. Gerald Shulman of Yale University conducted a 16-week study of 244 participants who had BMIs ranging from 28 to 40.
For four months, one group ate a low-fat, plant-based diet in serving sizes consistent with their usual habits. The second group did not change their dietary habits at all. At the end of the study, the plant-based diet group experienced an 18.7 percent increase in their after-meal calorie burn and had lost an average of 14 pounds.
This is just one of many studies that suggest switching to a whole food plant-based diet can lead to significant weight loss.
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What Exactly Is A Plant
About one-third of the people surveyed believe it’s a vegan diet , while about 30 percent believe it means focusing on minimally processed foods that come from plants with limited intake of meat, eggs and dairy. Another 20 percent thought that a plant-based diet was the same as a vegetarian diet while eight percent claimed it means trying to get as many fruits and vegetables as possible without limiting meat, eggs and dairy.
So who’s right? Simply put, a plant-based diet encourages primarily eating plants and occasionally including animal products. While vegetarian, vegan and plant-based diets have similar tenets, they are not the same. One way they differ is that vegetarian and vegan diets have clear established guidelines and rules to follow while a plant-based diet does not.
However, the customizability of a plant-based diet makes it a popular plan. Interest in eating a plant-based diet or at the very least substituting animal products with plant-based foods is growing as we continue to learn more about the benefits of eating this way, coupled with innovation from manufactures. In fact, grocery sales of plant-based foods that replace animal products have grown 29 percent from 2018 to 2020, according to the Good Food Institute.
Hannah Lost 40 Pounds In Six Months
YouTube star High Carb Hannah had struggled with her weight her entire life and had tried every diet out there but she would lose 10 pounds and end up bingeing and gain everything back.
She was so sick of following restrictive diets. so decided to stick to a plant-based diet, but other than that, she had no restrictions. Following a vegan high carb low-fat diet, Hannah lost her first 40 pounds in just six months.
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Which Way To Go
As a result of my moment of despair, I decided I had to get myself in gear. I pulled Eat to Live, a whole-food, plant-based eating plan by Dr. Joel Fuhrman, off my bookshelf where it had been collecting dust. Using Fuhrmans book as a guide, although not following it perfectly, I managed to pull off some 20 pounds on my own.
But then I stalled out, and bad habits snuck back in.
By February 2013, I found myself headed back up into the 260s. Yikes! At 64, I dug in for a fight. I just didnt want to weigh that much anymore. So I began anew by ditching the processed carbs and most of the fats and reading Eat to Live yet again. I was obsessive about following Fuhrmans plan at first and dropped 25 pounds in just a few weeks. Lots of water weight went flying off and gave me the kick start I needed.
An Overview Of The Science For Plant
There has been a relatively substantial amount of research on plant-based diets and how they affect human health. These studies have examined everything from cancer to heart disease to diabetes and weight loss. Two significant forms of research are conducted when we look at how plant-based diets affect weight loss, observational, and intervention. Both are important for understanding how plant-based diets affect weight loss.
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