What's the healthiest way to lose weight fast? You are what you eat! Research shows that the healthiest way to lose weight is by switching to a plant-based diet and by cutting liquid calories such as fruit juices, soda, and alcohol.
Wholefoods, Plant-based diets
What is a vegan diet?
The practice of Veganism has become popular in recent years. Increasingly more people have decided to go vegan for ethical (moral), environmental or health reasons. Veganism simply means abstaining from the use of animal products in their diet, also it is generally associated with the philosophy that rejects the commodity status of animals.
There are also social distinctions in veganism such as: dietary vegans aka “strict vegetarians” who refrain from eating meats, eggs, and dairy products. Ethical vegan's aka “moral vegans” not only follow the vegan diet but also opposes the use of animas for any other purpose.
Finally, “environmental veganism” refers to the avoidance of animal products on the premise that industrial farming of animals is environmentally damaging and unsustainable.
A vegan diet excludes all animal products. When done right, a vegan diet may have many benefits, including a trimmer waistline, improved heart health and improved blood sugar control. On the contrary, a diet based exclusively on plant foods may, in some cases, increase the risk of nutrient deficiencies.
There are different varieties of vegan diets.
Whole-food vegan diet is a vegan diet based on a wide variety of whole plant-based foods such as fruits, vegetables, whole grains, legumes, nuts and seeds as a stimulus for weight loss and improving health. The whole-food vegan diet emphasizes minimalizing processed foods, limiting or avoiding processed foods and focusing on plants and vegetables.
Raw-food vegan diet is a low-fat raw vegan diet based on raw fruits, vegetables, nuts, seeds or plant foods cooked at temperatures below 104-118°F (40-48°C). Raw-foods diets allow for preparation methods like juicing, blending, dehydration, soaking, and sprouting (Healthline).
80/10/10: The 80/10/10 diet is a raw-food vegan diet that limits fat-rich plants such as nuts and avocados and relies mainly on raw fruits and soft greens instead. It is based on the idea that the optimal diet at least is derived of 80% of calories from carbs, 10% calories from protein and 10% from fats. Also commonly referred to as the low-fat, raw-food vegan diet or fruitarian diet.
The starch solution: A low-fat, high-carb vegan diet similar to the 80/10/10 but that focuses on cooked starches like potatoes, rice and corn instead of fruit.
Raw till 4: A low-fat vegan diet inspired by the 80/10/10 and starch solution. Raw foods are consumed until 4 p.m., with the option of a cooked plant-based meal for dinner.
The thrive diet: The thrive diet is a raw-food vegan diet. Followers eat plant-based, whole foods that are raw or minimally cooked at low temperatures.
Junk-food vegan diet: A vegan diet lacking in whole plant foods that relies heavily on mock meats and cheeses, fries, vegan desserts and other heavily processed vegan foods (Healthline, 2017).
*A close affinity between the basic variations of the vegan diet exists; however, scientific studies rarely differentiate between different types of vegan diets.
Utilizing vegan diets for weight loss
Vegan diets can help you lose weight, vegans tend to have lower body mass index (BMI) than non-vegans (Healthline, 2017).
13 Healthy Vegan Recipes for Weight Loss
Chickpea & vegetables
Vegan Tofu Scramble
Spinach, Carrot, & Potato Salad
Quinoa Salad
Vegan Fried Rice
Vegan Chili Recipe
Broccoli Pesto Pasta Salad
White Bean Salad
Spanish Wrap
Chickpea Salad
Strawberry, Spinach, & Quinoa
Chickpea & Tomato Quinoa
A vegan weight loss diet restricts calories leading to weight loss this is both logical and desirable the increasing number of people turning to vegan diets as a way to lose excess weight and improve heart health. Choosing a whole-food, plant-based diet for weight loss and heart health is essential in decreasing the risk nutrient deficiencies.
When done right the various benefits include improved blood sugar control and a slimmer waistline. By focusing on foods that are plant-based for weight loss and heart health such as foods that are minimally processed, contains no added oils, use whole grains, lots of greens, vegetables, lumens, herbs and spices, berries, nuts and seeds. Vegan weight loss diets should be simple and easy to maintain once you have become accustomed to the diet.
The evidence is strongly supported that vegan diets are very effective in helping people naturally reduce the number of calories they eat, more clearly demonstrate the effectiveness of vegan diets resulting in weight loss as compared to whole-foods diets.
Accordingly, several randomized controlled studies, which control for external weight loss factors found that vegan diets are more effective in caloric restrictions than basic wholefoods-based diets. In addition, vegan diets encourage lower blood sugar levels, higher insulin sensitivity thereby lowering the risk of developing type 2 diabetes than non-vegans.
According to leading experts, in evaluating the impact of plant-based nutrition, existing literature clearly represents the single greatest opportunity to reduce or reverse disease thereby lowering mortality and morbidity.
It is important to note that weight-related benefits vegans experience include physical activity and other healthier lifestyle choices. As a result, researchers have found that participants on vegan diets lose more weight than those following calorie-restricted diets.
These diets include recommendations by the American Heart Association (AHA), the American Dietetic Association (ADA), and the National Cholesterol Education Program (NCEP).
Take the 30-day Vegan Rapid Weight-Loss Challenge
Take the 30 days Vegan Rapid Weight Loss Challenge! Benefits include Guide to Vegan Eating, Vegan Macros, Vegan Supplements and Complete Vegan System.
Other benefits include daily meal planning, variety of vitamins and minerals,
3 Plant Bases Recipes
Blueberry-Poppy Seed Pancakes
Lentil Sloppy Joes
Spaghetti Marinara with Lentil Balls
Blueberry-Poppy Seed Pancakes
2 Tbsp. flaxseed meal
1 1/2 cup whole wheat flour
3/4 cup quick oats
2 1/4 tsp. baking powder
2 tsp. poppy seeds
1/4 tsp. sea salt
1 1/2 plant milk soy, almond
2 Tbsp pure maple syrup
1 Tbsp lemon juice
1 1/2 cups fresh blueberries
Lentil Sloppy Joes
1 cup chopped onion
1/2 cup red bell peppers
3 1/3 cups vegetable broth
1 Tbsp. chili powder
14.5 oz diced tomatoes
1 1/2 brown lentils
2 Tbsp. brown sugar
2 Tbsp. soy sauce
2 Tbsp. Dijon mustard
1 tsp. rice vinegar
1 tsp. Worcestershire sauce
Whole grain hamburger buns
Spaghetti Marinara with Lentil Balls
1 cup brown lentils
1 8-oz cremini mushrooms
1 cup chopped onion
3 small cloves garlic
1/4 cup whole wheat flour
3 Tbsp soy sauce or tamari
2 Tbsp tomato paste
1 Tbsp nutritional yeast
1 tsp dried oregano
1 tsp onion powder
1 lb. whole grain spaghetti
6 cups marinara sauce
2 Tbsp. chopped fresh basil
*Use reduced or no-salt items.
Free Vegan Recipes
Breakfast - Carrot Muffins, Huffy Pancakes, Savory Breakfast Sandwiches, Tufo French Toast.
Lunch - Barbecue Seitan Sandwiches, Black Bean Soup, and Egg-Free Salad Sandwiches.
Dinner - Champion Chili, Layered Lasagna, Meatloaf, Roasted Lemon Garlic Chicken, Egg-free Potato Salad, Creamy Mac & Cheese and Holiday Stuffing.
Dessert - Chewy Cholate Chip Cookies, Classic Cupcakes with Butter Cream Frosting, Fudge Brownies and Pumpkin Pie.
*Click on the button below to get Free and Easy Delicious Vegan Recipes!
Phyto-Nutrients = Plants + Nutrients
Over 80 years of Science and Research has demonstrated the true health benefits of blending plants, fruits, and vegetables. The process of delivering peak concentrations of Seed to Supplement polynutirents at a safe high-quality lead to healthier lives.
*Check out this video of the #1 brand of plant based nutrient supplements in the world!
The Best of Nature / The Best of Science
The best Phytonutrients come from organic farms. Organic farming protects the environment by using natural, sustainable methods of organic farming to ensure the highest quality.
Phytonutrients act as powerful Antioxidants
Phytonutrients are also called phytochemicals whose core chemical compound is produced by plants to stay healthy. Generally, plants produce Poly nutrients (or plant nutrients) to help them resist fungi, bacteria and plant virus infections.
They also provide antioxidant and anti-inflammatory activities and may also help enhance immunity and intercellular communication, repair DNA damage from exposure to toxins, detoxify carcinogens and after estrogen metabolism.
Phytonutrients also serves as a defense mechanism to provide protection benefits for people from the environment in which we live. They are use both as traditional medicine and poison.
Phytonutrient rich foods include colorful fruits and vegetables, legumes, nuts, tea, whole grains and many spices.
Add heart-healthy plant-powered protein to your meals. Protein helps maintain lean body mass and energy. Get what your body needs by adding an all-vegetarian base, derived from soy, wheat and yellow peas, that also provides balanced amounts of amino acids.
10 grams of protein in one 12.5-gram serving
Dairy free, lactose free
Cholesterol free and low fat
Cruciferous Vegetables
Cruciferous vegetables are from the Brassicaceae family with many genera, species, and cultivars being raised for food production such as cauliflower, cabbage, kale, garden cress, Bok choy, broccoli, brussels sprouts, mustard plants and similar green leafy vegetables. Most crucifiers contain vitamin C, & K, folate, potassium, calcium, selenium, and fiber but what separates them from other vegetables is that studies have shown impressive health benefits associated with sulfur-containing chemical compounds called glycosylates. Located in crucifer cells, glycosylates and the enzyme tyrosinase are physically separated, but when the vegetables are chewed or chopped the substances combine to new compounds called Metabolites. As a result; in the liver, sulforaphane stimulates production of the bodies master antioxidant, glutathione (Perry, M. 2021).
The best plant-based diet for rapid weight loss emphasizes whole or minimally fiber-rich foods, including whole grains, fruits, vegetables, pulses, seeds, and nuts. Following a plant-based diet may provide vital health benefits and contributes effectively for your overall health and wellbeing.