Vegetarian diet to lose weight plan
This is the second article in a two-part series featuring a special interview with Dr. Neal Barnard, President of PCRM.
Physician, nutrition researcher, author, and president of Physicians Committee for Responsible Medicine, Dr. Neal Barnard is a vegetarian and a leading proponent of a plant-based diet. The first article featured the health benefits of a plant-based diet. This article focuses on weightloss. Dr. Barnard spoke to our Yummy Plants reporter about his latest book, 21- Day Weight Loss Kickstart. The Kickstart is an easy weightloss plan using a vegan diet.
Although our reporter was eager to learn all about the diet, her first question was this:
Yummy Plants: Twenty-one days? How can a person change a lifetime of eating habits in three weeks?
Dr. Barnard: Twenty-one days is a magic number for changing any sort of habit. Two days doesn’t give a person enough momentum and one year sounds daunting. Twenty-one days is enough time to break old habits and start on a new path. In twenty-one days a person’s new behavior has created new neural pathways in the brain. For people on the Kickstart, the new neural pathways support healthy eating habits.
Yummy Plants: Why did you choose a vegan diet for the Kickstart?
Dr. Barnard: My research team and I had done a study with women who were moderately to severely overweight (50 pounds or more). Our results showed that a vegan diet helped people lose weight and keep it off. One significant finding from our study was that the participants on the vegan diet burned 16% more calories in the after-meal period than those who were on a traditional diet.
The participants in our study experienced remarkable weight loss after shifting to a 100% plant-based eating plan. They lost one pound per week. Two years after the study ended, the women had not regained the weight.
There are many advantages to a vegan diet. (1) Dieters can eat as much as they like of plant-based foods without worrying about calorie-counting. (2) Plant-based foods are high in fiber and filling so they offer appetite control. Vegan dieters don’t feel hungry and don’t overeat. (3) Vegan dieters lose more weight between meals than those on a traditional diet plan. (4) Plant-based meals allow people to reduce their fat layer without reducing muscle mass and bone mass.
Yummy Plants: The Kickstart program warns dieters about using too much oil in their cooking and meal plans. Vegans usually use olive oil which is considered healthy. Why is oil a problem?
Dr. Barnard: Oils have fat. Olive oil, like all oils, contains 9 calories per gram. Oils of any kind are processed and refined and much of the nutritional value is lost in the processing. Go light on the cooking oil. It’s better to eat whole olives which contain fiber and key nutrients.
Yummy Plants: For vegans who are on a diet – and vegans in general – do you have some tips on dining out food choices? Green salads can become a bore!
Dr. Barnard: When you’re eating out, make it easy – choose a cuisine type that naturally has lots of vegan options. Is there an Italian restaurant nearby? Order pasta with marinara sauce. At a Mexican restaurant, try a bean burrito without the cheese. Chinese cuisine offers many vegetable dishes. Do you like sushi? Veggie sushi is really healthy. Even in the fast-food world, it’s possible to find vegan fare. Subway will make a vegan sub and grill it. Taco Bell can prepare a bean burrito gold without the cheese.
Wheat Belly Cookbook: 150 Recipes to Help You Lose the Wheat, Lose the Weight, and Find Your Path Back to Health
Book (Rodale Books)
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Help me lose weight support needed2008-10-29 18:13:42 by Scotsgirlie
Im so sick and tired of being FAT!! Can someone please help me on the road. I have low self esteem and motivation. I need some support and a diet plan. I have very little money but I want to join the gym can anyone who needs to lose or has lost a large amount of weight please advise me.
The biggest loser is my inspiration I dont know how they pull such big numbers. I have PCOS that slows down my weight loss. It gets discouraging for me I really need some support.
Please help im so tired of being the big girl. I need to lose 100lbs. Any advice would be grateful
Diet, more weights, intense cardio2009-05-07 10:40:51 by k-dingo
What you do depends on your goals (lose 20-30#) as well as your background, which you omit. How about your age, sex, height, weight, fitness history, and any health, injury, or illness concerns?
For a good overview of fat loss, see Alwyn Cosgrove's Hierarchy of Fat Loss.
Note that nutrition is the first (and second) factor. As a vegetarian you risk inadequate protein, and excess high-glycemic carbs. While I advocate eating natural/organic and unprocessed foods, there's a place (IMO) for meat, or at the least dairy and eggs in a diet. Try shooting for a 40/30/30 (or 30/40/30) carb, protein, fat balance (by calories), eating 6x daily, and maintaining around 500-1000 calories deficit over expenditure (best monitored by tracking your body fat percentage over time)
Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss, Revised Edition
Book (Little, Brown and Company)
Choose to Lose: The 7-Day Carb Cycle Solution