Vegetarianism is a growing trend among American adults, with about 5% following this diet and 23% reporting it. Vegetarians tend to consume fewer calories than an omnivore diet, as grains, legumes, fruits, and vegetables are generally lower in calories than meat and poultry. Studies have shown that as long as their diet is balanced, they can consume fewer calories and less fat.
Vegetarians tend to have a slightly higher calorie intake than vegans but still consume 263 fewer calories than people who ate both meat and plants. They also tend to weigh less. However, some vegetarian diets may rely too heavily on processed foods with too many calories and too much sugar, fat, and salt. US vegetarians consumed significantly fewer calories and less cholesterol but more fiber than their omnivorous counterparts.
A guide to help vegetarians eat a balanced diet with plenty of nutrients, including sources of iron, vitamin B12, and omega-3, is available. A vegetarian diet can be lower in calories and saturated fat and higher in fiber, which can lower the risk of diseases like heart disease, diabetes, and cancer. However, some vegetarian diets may rely too heavily on processed foods with too many calories and too much sugar, fat, and salt.
In conclusion, a vegetarian diet can be a healthier option for those looking to reduce their calorie intake and potentially lower their risk of diseases like heart disease, diabetes, and cancer. However, proper planning and consumption of essential nutrients are crucial for maintaining a healthy lifestyle.
📹 Vegan Health – CALORIE DENSITY & METABOLISM – Stop counting calories!
Too many of us are stuck counting calories or portioning and weighing food. Understanding calorie density can change all that …
Is it easier for vegetarians to lose weight?
Vegetarian diets are a lifestyle choice that often promotes weight loss by focusing on nutrient-dense, low-calorie foods like fruits, vegetables, whole grains, and soy. These diets are often healthier for adults and children than non-vegetarian diets, as they include recipes centered on fruits, vegetables, whole grains, fiber, and plant-based proteins, which are satisfying and lower in calories and fat.
Is a vegetarian diet lower in calories?
A vegetarian diet, rich in fiber and lower in calories and saturated fat, can reduce the risk of diseases like heart disease, diabetes, and cancer. However, it can also make weight loss difficult due to its high carbohydrate content. Registered dietitian Julia Zumpano, RD, suggests that while a vegetarian diet can be heart-healthy, it requires effort and a commitment to maintain a healthy lifestyle.
Why am I losing so much weight as a vegetarian?
Vegetarianism has been shown to help people lose weight, with a 2016 meta-analysis of human clinical trials showing significant improvements in weight loss compared to meat-based diets. This may be due to higher fiber content and lower calorie content in some vegetarian diets. However, some vegetarian diets can still contain processed carbohydrates and calories that can hinder weight loss. Vegetarianism also has health benefits, particularly for heart health, with a lower risk of heart disease, certain types of cancer, diabetes, and other ailments.
Many people experience reduced blood pressure and cholesterol when they cut out meat from their diet. However, not all vegetarian diets are healthy or suitable for everyone, as some include unhealthy foods that some vegetarians may consume liberally.
Do vegetarians gain less weight?
A vegetarian diet can provide health benefits, including weight loss, but it doesn’t always lead to improved health. While cupcakes, cookies, and candy are technically vegetarian foods, they may not necessarily improve health or help shed pounds. A well-constructed, healthy plant-based vegetarian diet can help lose weight over time, provided you make good food choices and reduce the number of calories you normally eat. A healthy vegetarian eating plan includes a variety of nutrients, including protein sources, and can be supplemented with beans, nuts, and soy products.
It’s important to focus on portion size and calories when aiming to lose weight. A vegetarian diet may help lose weight, but it can also result in weight gain if you consume more calories than you burn off regularly. Harvard Health Publishing provides access to archived content, but it should never be used as a substitute for direct medical advice from a doctor or other qualified clinician.
Why am I less hungry as a vegetarian?
A salad can help keep you full by containing fresh vegetables, fruits, grains, and legumes. Plant-based foods take up more space in your stomach than animal products or refined foods, signaling to your body that you’re full and don’t need a post-salad snack. MamaSezz encourages eating when hungry, as if an apple doesn’t sound good, you probably aren’t hungry. To make a hearty, filling salad, follow this easy guide and consider whether you want an apple before heading to the pantry.
Is it realistic to lose 30 pounds in 3 months?
Rapid weight loss can lead to weight regain due to metabolic, muscle, hormonal, and diet restrictions. A realistic timeframe for achieving 30 pounds is 3 months, which is about 2 pounds a week. To achieve sustainable weight loss, exercise and dietary changes are essential. Personalized exercise and nutrition plans can make the journey easier. To lose weight, reduce your calorie intake by running a calorie deficit.
Are vegetarians skinnier than meat-eaters?
A study conducted by Loma Linda University Health System in California has demonstrated that, despite comparable caloric intake, individuals who adhere to a vegetarian diet tend to exhibit a lower body mass index, with those who follow a vegan diet displaying the most pronounced degree of leanness.
How quickly will I lose weight on 1200 calories a day?
A 1, 200-calorie meal plan is a popular low-calorie diet that aims to lose weight quickly by eating no more than 1, 200 calories a day, including snacks. This diet is restrictive for many people, as the average woman needs between 1, 600 and 2, 400 calories a day to maintain their weight, and the average man needs between 2, 000 and 3, 000 calories. To follow a safe low-calorie diet, it is crucial to ensure adequate nutrient intake to maintain
overall health.
There is little room for consuming non-nutrient dense foods, leading to nutrient deficiency and slower metabolism. Therefore, it is essential to be vigilant about consuming adequate nutrients to maintain overall health.
Do vegetarians have faster metabolism?
A study has found that vegetarians have a higher resting metabolic rate than omnivores, possibly due to certain dietary components of a vegetarian diet. The study investigated the difference in resting energy expenditure between 26 vegetarians and 26 non-vegetarians and the correlation between nutritional factors and inflammatory markers with resting energy expenditure. The results showed that vegetarians had a higher resting energy expenditure than non-vegetarians, with higher energy from diet, fiber, vegetable fats intake, and interleukin-β (IL-1β) levels.
Resting energy expenditure was associated with the vegetarian diet, free-fat mass, and vegetable fats, while interleukin-10 (IL-10) was positively correlated with resting energy expenditure. Vegetarians also had a positive correlation with a specific component of their diet, vegetable fats, and IL-10 was positively associated with resting energy expenditure in this population. The findings suggest that a vegetarian diet may be effective in reducing body weight, but the underlying mechanisms remain unclear.
Is it healthier to be vegetarian?
Vegetarian diets are known for their low calorie content, lower saturated fat and cholesterol levels, and higher levels of fiber, potassium, and vitamin C. They are also associated with lower cancer rates, lower risk of heart disease, and lower LDL cholesterol levels. However, it is unclear whether these health benefits are due to plant-based eating or the healthy lifestyle of most vegetarians. Vegetarians are generally more physically active and have healthier habits than non-vegetarians, and they typically have a higher socioeconomic status.
To understand the effects of diet, large, controlled studies are needed, such as one at Loma Linda University in California, where Cardiologist Dr. Gary Fraser is leading an NIH-funded team to analyze data on 96, 000 Seventh-day Adventists.
Does being vegetarian slow your metabolism?
Research indicates that a vegetarian diet can significantly improve metabolic health, including improved insulin sensitivity, which helps regulate blood sugar levels and promotes a healthy metabolism. This is particularly beneficial for weight loss. In a world where high sugar consumption and fast food are common, many individuals struggle with weight gain and poor metabolic health. Many Americans fail to consume the recommended daily servings of fruits and vegetables, highlighting the importance of a vegetarian diet in achieving metabolic health.
📹 What you need to know before switching to a vegetarian diet
There have been some headlines in the news recently discussing the potential pitfalls of a strictly vegetarian diet. Being someone …
You know I bumped into an old friend the other day and she commented how great I looked. I’ve lost 40 pounds on a plant-based whole food diet. She immediately complained that she had tried the plant-based diet and gained 10 pounds in just a couple months. My response – What the hell were you eating? She obviously had no clue. Seemed confused when I explained how I didn’t eat sugar, oil, processed foods…Amazing how so many people don’t know what I’m talking about when I talk about whole foods. Anyway, I love your articles.
Thank you for this!! I went vegan two years ago and sadly fell into the “standard American vegan diet” and went off the Whole Foods and started with all the process vegan foods. I’m back to plant based diet (May 19th, 2020) from when I first went vegan and lost 70lbs. I got 100lbs to go and I’m back to the basics. Thank you I needed to hear this. I’m going to binge watch your website ❤️
I so wish I had seen this two years ago when I went from a vegetarian diet to plant based life philosophy. I was one of the people you’re talking about who was trying to count calories, figure out the really important greens and supplements I needed, etc. I’ve finally fallen into the mode you described so well of just going with the flow and paying attention to my body. Great article. Enjoyed it very much. Oh and I’m 100 pounds now and never hungry, since I stopped driving myself crazy. I’m only 5’1″ so it’s a good weight for me. Thanks so much for all your well thought out articles.
Greetings from Europe 👋👋 Recently subscribed as I like yr no nonsense attitude, straight to the point and say it just as is … if u know what I mean !🤗 Thanks for explaining calorie density . May I ask you do u ever use the Instant Pot to cook yr foods ? and what is yr idea on this gadget pls ? If someone cannot eat lentils and beans due to immense digestion problems can we stick to brown basmati rice as no problem there ! I agree if someone cannot control his nut intake better NO NUTS, at least in the house ! Coconut oil and all the promotional it gets on the internet ! This is why it is so easy to get mislead. Thank you for sharing . Keep yr articles coming pls 😍
I’ve stopped using olive oil — and it’s difficult as f**k. My rice and pasta is all sticky, which I hate so much. Also, oil and balsamic vinegar was my dressing for the longest time. I thought I was being healthy!! 🤦🏻♀️. The taste without oil is difficult to get used to, but if this is what I have to do to help me shed some excess fat, I will. 💪🏻
Absolutely love this, have started this type of program two weeks ago when I finally got fed up with issues of high blood pressure and medication that wasn’t working. It’s amazing how my doctor never even talked about my eating habits. Have changed a lot in the food pantry, the best part being that with these changes my kids now snack on nuts, fruits and eat salads everyday. Thank you for taking the time to explain this, it really helps me in that I am not freaking out in the overload of information. Will be getting your cookbook.
Then I watch after years of looking I found AND listen to DR MCDOUGALL AND MARY MCDOUGAL WAY OF LIFE The STARCH SOLUTION it seem like maybe I could do it but DID not know how to get started so many different ways to do the starch solution WAY OF LIFE seem hard then I seen you started perusal you DILLION and your recipes and listening to your talks on IT MADE it real easy and simple (continue)
Bang on Dillon. Simple and easy to grasp. I grasped this two years ago thank God.I have difficulty explaining how all oils are poison because they are a processed food. They all come back with the olive oil is the only healthy oil and the wonders of the Medeterranium diet. I holiday in Southern Spain all the time and they are all mainly fat! I saw your article with Dr Klapper. Great. I’m hoping you can get that that lovable rogue McDougall on sometime now that he has retired from practice
I’ve just found your website and YES. No calorie counting, thank goodness, I can not count calories, I get myself in a complete muddle (I’m crap at maths). I’ve also looked into keto but Ive recently found that putting Murdered animals in my mouth repellent. Absorbing suffering. Its been difficult because I’m so used to the meat veg tatas diet. Dairy is a BIG challenge but I’m getting there. Plus keto is stupid hard especially on a budget. Anyway this is just a perfect, easy to understand website. 👍👍👍
1: eat from the four least calorie dense food groups. 2: try sequenced, eating meaning: eat from the least calorie dense onto the more calorie dense within the four first food groups 3: use an intermittent fasting window, such as eight hours where you eat, and 16 hours where you don’t eat 5: don’t use salt or sweeteners because they ramp up your appetite and will cause you to eat more. Eat simple meals that are easy to prepare. Enjoy the simplicity of not weighing, measuring, counting calories, creating elaborate meals, focusing on things that don’t matter, and eating simple filling food. If you are engaging in emotional, eating, seek help in order to understand how you were using food to soothe, comfort, feel in control, and protect yourself, from that which you had no control over at the time. Learn alternative coping skills. All this extra time will allow you to put more joy into your life. It will allow you to get healthy or feel better, have more energy, And do the things that you haven’t been doing in a long time being physically, active, getting out more, enjoying nature, fresh air; sunshine. You can create your own list of things you haven’t done in a long time that you would love to do. Keep the food simple. Make your life, vibrant, and fun. Best wishes! Onto your success!
Such great content!! Thank you ! I have a question for you. I had weight loss surgery (VSG) with absolutely no effect on my weight at all. I can’t eat as much at one sitting so instead I end up grazing throughout the day and still overeat. I haven’t gained any but I’m also not losing. I’m trying to eat enough salads and veg soups etc but end up still hungry and end up satisfying that hunger with sugar. I’m certain I’m addicted to it but it’s a struggle. Any advise ?
Long ago Jeff Novick did a article on how to grocery shop. I am still super confused about the pastas being whole food plant based. Even though they were either whole wheat, brown rice, or whatever, still seems processed. Where is the line drawn from whole foods and processed? Corn tortillas? Hummus? Peanut butter/almond butter? The haters in my life question me daily, I really don’t have an answer for them.
Dillon, I am reposting…I have struggled and gained so much weight back that I lost. What do i need to eat that is lower calorie density? I think I made the mistake in combining rice and beans and corn for enchiladas for example. When I began the WFPBNO lifestyle i was at a good weight…I have since gained a lot. what am I doing wrong
I so wish I had been taught this as a kid, but then I was raised on a beef farm with parents that used real butter on any vegetable we ate. Thanks for the article, It’s not my first exposure to calorie density, but it was the clearest! Thank you so much. PS: I like the beard – why did you shave it off?
And Plus My son in-law Mom is a nurse and kept saying you can’t eat that Way and her SON and My husband and daughter because she goes by her mom in-law and her husband so it has been a battle to ever get started BUT I am determined I AM going to do it with your help DILLION and REEBS perusal you THANK YOU SO MUCH DILLION and REEBS for the help and support you give by caring and sharing so many people need you DILLION and REEBS and THANK YOU SO MUCH FOR being on YOU TUBE where I found you THANK YOU 🙂🙂🙂🙂☺️☺️☺️
I‘ve had a vegetarian diet for 40 years. I have listened to people talk about calories and also listened about carb diets. Which is correct or do both work? The carb people say nuts are good but I can see in this chart they have a lot of calories. The carb people say fats don’t create weight gain but rather it’s the carbs that are turned into sugar and stored. The two ideas seem to be at opposite ends of the spectrum. Thanx for the article
Fuhrman says that nuts and seeds have such overwhelming benefit that we should always include them. I definitely hear what you’re saying with food addictions, though, because I am absolutely the worst food addict I have ever met. However, even I do not think I would be unable to do only flax seed, for instance, adding a tablespoon of ground flax to each meal. Actually, I do better with flax than with avocado or any other fat source. And since fats make us absorb 10 times the number of nutrients and since nutrient adequecy is a factor driving our hunger satiation, too, we definitely want to get in a non-addictive, health-promoting fat like flax or hemp seeds.
I can tell when people are fasting there is fatigue in their voice. You are fasting. Salt and butter are essential for body. And eating tastless food is being I a crappy mood therefore unhappy days, shorter life. Please people enjoy your lives eat healthy orgqnjc good food, don’t forget about good salt and butter. And don’t stop eating chocolate once in a while a good quality chocolate not those fake bars with a little chocolate cover.
Thank you SO MUCH for showing how to figure calories per pound!!! This really helped me see how an “innocent” looking thing (one slice of dry sour dough toast-which contains NO oil) is something I need to stay away from!! I was SHOCKED to find out that it is 1,009 calories per pound 😮!!! I’ve known about the calorie density chart but was struggling to know how to figure calories per pound so I was eating things like this and not realizing just how far above the 600 calories per pound I was going. I thought that without the oil in it, it wouldn’t be as bad as “regular” bread. Now I know. Thank you! Thank you! Thank you!!!
Thanx for BEing and DOing all You are & do. Definitely, hands down, 10 + star, insuperable-for Vegan-vids anywhere on this PLanet. Been Vegetarian since ’79 and Vegan since 2011 and, thru You, am re-defining what Whole_Food_Plant_Based_Nutrition is, so streamlining my diet so as to arrive Healthy_Er at the end of this physical journey. AWESOME “WORK” DILLON!
Great article – you make some interesting points! This is however almost the opposite advice as given if following Intermittent Fasting, but whatever works for people (the common ground is vegetables, but it usually involves reducing carbs, healthy oils like extra virgin olive oil and avocados). The diet you explain is for sure healthy and likely to be easier for most people to start with and stick to, as Intermittent Fasting (as I use and love) is only easy once your body learns to switch to fat burning without making you feel hungry (and you learn you need a pinch of salt when fasting once in a while and that water can stop the hunger and you drink lots of it). I agree that complicated systems like calorie counting does not work. What ends up happening is that you feel like a failure for not being able to follow it, and you give up. Your subconsciousness wants you to be happy and knows what foods/drinks will cheer you up after a failure, so after a failure with too high expectations to yourself, you end up binge eating something you know you should not eat. It is okay to eat unhealthy occasionally (but of course not go down the slippery slope of saying “it is okay” too often). Some people think fruit juice, e.g. Apple juice is healthy, but it will get you fat in record time, as one cup (240-ml) contains 114 calories and without the fiber in the apples, you can drink a lot more than you could eat in apples. Just switching to drinking water at meals instead of gulping down ½ a gallon of Coca Cola would reduce calorie intake drastically.
Great article! So helpful and so simply explained. I initially lost about 10 pounds after going plant based with my husband, and then I stopped and have been stopped for quite a while. Why? All of the reasons you explained, especially adding in non-compliant foods, eating higher density foods, and straying from eating as much from the green part of this chart, so no surprise. My husband lost all of the weight he needed to lose and has managed to keep it off even adding in the plant based “meats” and using olive oil, etc. Then i began eating more of those same things, which negatively affected my goals. Thank you for the reminders about how to successfully achieve the full health I desire. Louise
Maybe easier to change the chart to calories per cup? 4lbs = 2kg or 2000g approximately (1lb=.5kg or 500g). Thanks for this article! I’ve switched over to nuts or whole grains sprinkled over meals to bring healthy carbs back while still losing weight. I’m doing a 30 day vegetarian challenge to get the last 15lbs off. I lost the first 30lbs by moving into no more processed foods, daily oil and/or sugar, special occasions only 😉
I recently tried carnivore to help me lose weight, it just made be have diarrhea and become super nauseated. I made the decision to go Whole Foods plant based, it’s day 3 and I feel amazing. Definitely had a binge yesterday. Gotta stay away from sour dough bread for awhile and focus on those first 4 bars.
I am using your calculation to determine the calories per pound of some things I eat in the normal course of a week. Quinoa is 170 calories per 45 g serving. Using your calculation 454 g divided by 45 g = 10.08 servings in one pound of quinoa. 10.08 x the calories in 45 g dry quinoa 170 calories = 1,713 calories per pound. According to you, quinoa comes in at 600 calories per pound as a whole grain starch. Which is it? 600 or 1700? Why isn’t this calculation working? Am I doing something wrong?
It’s an interesting way to lay it out. Barbara Rolls (of Volumetrics fame) encouraged balancing energy dense and water-rich foods. Because of her influence and others, I realize I’ve been working toward something close to this for a long time. I’m not committed enough to go whole, after having been able to lose and pretty much keep off 50 lbs for more than five years. Maybe I’m still sinking my heath with the few tablespoons of oil a week I have; I’ll take my chances for. awhile more. I think it’s nearly offensive to call oils toxic since some of the long-lived cultures of the world use them. (olive oil and coconut, depending on the region. Tell a 90-year old Cretan man he has been eating a toxin his whole life). But for those who have not been able to moderate their eating, I’m glad there is this clearly- spelled out option to the ubiquitous keto. (Gives me chills thinking of the whole world trying to go keto, even though I have one friend who healed his autoimmune disease with it.) Pretty simple: figure out what combination of 3 (probably if you’re a short to midrange tall woman) or 4 (just about everyone else) pounds of plants makes you happy. P. S. I used to be a binger and I NEVER binged when I wasn’t already full. In fact, getting really full can be a trigger for urges to go chow down on ice cream, cookie dough, and brownie batter. The difference now is that I just ignore it.
I’m strongly considering getting an Instant Pot because I see people whom I’m aware of using them, like you have on the “cheese” article for your fabulous “cheese sauce” that you make with steamed broccoli and cauliflower; and steamed potatoes with that great cheese sauce. So, now I am asking your opinion of which Instant Pot should I purchase. (I am presently living in North Olmsted, Ohio)
If you eat fruit and a little cereal for breakfast, then at lunch a large bowl (Mixing bowl size) of salad w/ nuts and flaxseed – on the side a medium bowl of chili beans (any stewed beans or thick soup) you will be satisfied. Then you do it again at dinner, believe me, you’ll feel satisfied. Calorie restriction doesn’t mean small portions, it doesn’t mean you have to feel deprived. So don’t misunderstand the term “Calorie restriction” because this way of eating is calorie restricting. Thank you green vegetables for filling up my belly with so few calories. So now rest assured that you don’t need to count calories … your good, sit back relax and have a great day
how about rolled oats with bananas and rice milk (with oil in it) i know oatmeal on water is better.. iḿ a 138 kg male and has been struggling to go from junk foods to wfpb.. it is easier to order an family sized pizza (for one person) then it is shopping and making whole foods.. i’m stuck in bad cirkel: ain’t got energy or motivation for healthy foods, but junk foods aint helping.. its killing me.. 39 years old.. possible undiagnosed BED..
My mantra is: No salt, sugar, or fat! Of course, you have to eat some fat in your diet; but keep it low (say around 10% of calories). And the only sugary or sweet foods that you should eat are one or two servings of whole fruit a day. No sugar substitutes! And you might want to consume a small amount of salt in water to avoid a possible sodium deficiency.
Very well said. I have found that I by perusal these articles and becoming more and more acquainted with this Vegan lifestyle I naturally gravitate to the foods that feel good in my body. Perhaps a little more intuitive.I’m not sure.In any case your article is very informative and this is helpful. It is also good to recognize that this is a process and although I have only been Vegan for 7 months now,my tastes have change.My cravings are almost non existent. It’s a slow progression that not only is transforming my body,which was pretty fine in the first place,but changing the way I see our planet.,our animals etc….it is such a personal journey for each individual that I really don’t talk about it all that much.I really do appreciate however perusal you share your knowledge and your cooking skills. Thank you 🙏😊🇨🇦🕊
You said a whole bunch of things at just the moment I needed to hear them. For one thing, I❤️ Sriracha. Sriracha’s evil includes not only salt but sugar as its #2 ingredient after chilis. But the big problem is that Sriracha, as Huy Fong acknowledges, isn’t technically vegan because in the United States, much sugar is processed through bone-char. So I’ll have to kiss the Sriracha goodbye. Salt may be difficult to avoid, but I can get away from sugar with Cholula. Other evils have slipped under my radar lately, so a housecleaning is in order.I made the terrible mistake of ordering some Just Ranch dressing because it’s vegan — it also has as its very dominant ingredient expeller pressed canola oil. I’ve experienced plateaus—I’ve actually noticed that for me big round numbers are as hard to break as sound barriers. This happens so consistently that I’m theorizing that there’s some subconscious servo feedback loop among mind, appetite, and gut. So you’ve just unwittingly played AA sponsor for me and I’m going to be dumping my boozy food tomorrow. Thanks!
Does the metabolism compensating occur when you have been under eating calories to lose weight? (Reference time 24:28 of this article) Like could you actually gain initially for a period of time before your body says, “Ok let me level this metabolism out”. I have been yo-yo dieting for about a year now with lots of under eating, over eating. under eating, over eating. Im asking because I was counting calories to create a deficit and now I am eating according to the starch solution and I feel like my clothes are tighter and everything is thicker. I ate low-fat and low carb before. I have only been eating WFPB for almost 3 weeks… But OMG. the feeling fat and bloated is real
I needed to be reminded of this. I don’t seem to be losing the weight as fast as I’d like. I know I want to eat whole food plant based for the rest of my life. I have been eating this way for 4 weeks now after over a year of researching it, and getting over the fear of eating carbs. Respectfully…you look very nice with a beard.
I’ve never counted calories I’ve never dueted. What do you mean 550 calories per pound. Each day. What does per pound mean. My weight per pound. I really don’t want to be counting calories. How do I do that if you want me to eat 100 calories. Per pound of veggies, 300 calories. Per pound of fruit, 400-600 calories. Per pound. All this per day sorry I’m confused
I have yo yo dieted my whole life and have a very unhealthy relationship with food. I’m only ever about 14lbs overweight but I take them off then they go back on and the only way I can lose is by calorie counting. I’m so sick of it and would love just to eat normally. I have only just discovered this calorie density thing and it makes so much sense. I don’t want to keep on this rollercoaster of ‘being good’ as they say. I’m afraid if I even eat this way I’ll overeat 😩New subbie by the way 😊
Dillion I know this is 2 years old but if you see this post. Let me know what I am doing wrong. i have been 100% plant based since Dec 28 2020. For breakfast i have a serving of Kale and balsamic dressing…1 tsp. I also have a 1.5 cups of rolled oats with cinnamon and 2 tsps of vermont maple syrup. Lunch is some kind of veggie with no fat hummus and some kind of squash. lately I have been craving plain spagetti squash with balsmic on it or I put Chef Aj’s crock pot onions. Dinners have been a big salad with your well your world dressing..and either a potato or a casserole that is compliant or a baked potato and veggies with cheese sauce..all compliant. that is example of a day. I only have fruit for a dessert and no more than 2 per day. I do log my food and I do not eat over a certain amount as a had a heart attack 3 years ago and have been told to watch the calories and fats and salts each day. I avoid nuts right now as well. If you see this…I’d appreciate any input as I have only lost 6 pounds…I thought after nearly 5 weeks I would have lost more. thanks
This is excellent advice. I’m 59, vegan 3 years, 50% raw vegan. I am 5 ft 3 in and 170 pounds. I don’t really look fat but have too much tummy weight. I lost 10 pounds of COVID lockdown weight so far just by having a green smoothie each day with chick peas or other beans added and not cheating by ordering pizza. LOL But I have plateaued at 170. I have been having salads with lots of EV olive oil and eating prepackaged sweetened oatmeal plus adding brown sugar. Since drinking the green smoothies, my blood pressure is almost back to normal (135/85). I take no medications. I eat within a 6 hour window.. I walk with my dogs on my property everyday. But it is really hard to lose weight at my age. I’m able to lose a pound every 2 weeks. I am trying to get down to 140. I used to weigh 110-120 in college but I think those days are well behind me now.. I think it will take me about a year from now to get to 140. I like what you said about jumpstarting metabolism with a water fast. I am also going to pull back my eating window to 4 hours. Thanks for all the good advice and knowledge. 🙏
I need a lot of help I’m 66 5’2 weigh almost 200lbs. Israrted eating smoothies all plant based in the am to help with my bowls. I need to have a smoothie at least every 2nd. Day now I’ve gained 40lbs. In a year after I quit smoking. Started with 30 day smoothie challenge kept it going all the time now, but didn’t change my dinner meal any differently except avoided rice potatoes. I do eat meat but I just got to get healthy and lose this weight. I have no muscle in my upper body my legs are fat and heavy no different then what they were 8 months ago. . Eating healthier and exercising more. Winter is tuff summer I bike some.
I understand what you’re saying and agree for the most part, and thanks for the info. I don’t agree that using Sriracha, for example, is bad, as it is possible to control what one eats even if it tastes great, but if one has issues with not being able to control how much one eats, then it’s best to avoid flavor enhancers. I have been on a diet of about 1.200 calories a day (vegan) for about a month, and don’t find it hard to control my calories for the most part. I know that I can eat 1/2 can of refried beans and get about 170 calories. I know that 1/2 (dry) cup of oatmeal is 170 calories. And about 6 very-small yellow potatoes is…(you guessed it) about 175 calories. I have lost about 6 pounds and have plateaued, and so will have to try a water-only fast. BTW, If you weigh 200 lbs, you can burn approximately 120 calories in 30 minutes. While I heartily endorse exercise for health, it’s probably good not to expect too much weightloss from this kind of effort.
What a great talk! I have been following whole food program for a month and a week using Dr. Greger’s daily dozen as a platform. I FEEL so good i really can’t believe it! I enjoy eating again instead of feeling tired, guilty or hungry. I can snack on veggies while i cook and not count calories. All the spices. I just tried black cumin… Your talks inform and relax me. I enjoy listening to your articles so much. Thank you.
Great article, I just previous watched Jeff Novick prior to your article. But I have a question. I have just become type 2 diabetic. I feel it is due to prednisone I had to take for asthma and clearing lungs. So it makes blood sugar rise and also high blood pressure. So My question is; would the ketosis you speak of be dangerous for diabetics. I want to revers these ailments. I know losing weight will do this and I am basically willing to give my best efforts and try this new system to me.
Great, now I’m half and hour late for work! 😂 Thanks for the info. I have been eating this way for a few weeks and it works, but I rely a lot in processed carbs like pasta, bread, tortillas etc because I remember Dc McDougall saying that they were fine to eat in the Stach Solution. They are convenient to me and help me keep on track, but should I replace them? With what if so? Your clusters for example helps a lot, but I would need something salty. Thoughts? 🙏🏻
I do count calories using the my fitness pal app. When I do not, I do not lose weight. The counting keeps the calorie density concept in the forefront of my mind and helps me make the right choices. I find I grow complacent if I don’t actively keep track of myself. Once I reach my goal weight, I would like to stop counting, but until then I find it is a useful tool that encourages more veg and fruit and teaches me the calorie density of all the foods I eat. As long as you don’t obsess over numbers, I think it is a positive resource and shouldn’t be necessarily discouraged. I appreciate all you do for the community!
Love calorie density. I don’t have to eat less. All I have to do is eat healthy starches, vegetables, and some fruit if I want. What’s so nice about this is that the foods that are the lowest in calorie density, are also the highest in nutrition. It’s a win/win!! Plus, as you show, it all is very tasty. I use red pepper flakes to give my food some zip… therefore don’t need to get into the commercial sauces… for now. I get off track too, and wonder what’s going on, so it helps to hear it again. It’s just important to be aware… for me. Thanks for the reminder.
I am just starting out on the WFPB and this is good information, but how do you get enough protein ? Beans /Legumes are already in the higher calorie group (600 cal./lb). A cup of lentils has about 18 g protein, but is also very high in calories. Dont we need a minimum of about 35 – 45 g (female) protein a day?
Your graph and explanations are excellent. I went on the vegan legume and starch-based diet for a month and found it pretty touch and honestly did not see the results I wanted. I am athletic but felt a bit crippled by the food regimen. I am willing to give it a go again and I think you are correct, that I may have let calorie excessive foods (and alcohol) creep into my diet. I know that you wanted to keep this YouTube simplified, but you did not mention B-12 supplementation.
Newbie here. I kinda stumbled into this lifestyle due COVID-19. Prior to the lockdown, I always tried to eat Whole Foods but running around with 5 kids it didn’t always work. We eat out a lot . COVID hit and I cooked every meal. I lost a bunch of weight. I did some digging and I realize it was this lifestyle was the reason why the weight came off. I am still losing but not a rapid as before. I am trying to eliminate the oil and I’m really struggling. Any advice on water sautéing? I really notice the difference in taste without the oil. How long does it take before my taste buds adjust to life without oil?
My mind can’t compute this…and I find it frustrating. Talking numbers is like talking Martian to me! So overall, if taking in the first 4 bars….one would be eating approx 1500 calories a day? Not that I know what that looks like…I have never been into calories or calorie counting. If I have done anything..it has been weighing food and that’s it. So all this calorie per pound stuff is going in one ear and out the next. Is there somewhere where I can find the Dummies version to understanding this?
Calorie dilute foods tend to have more water content. I feel this helps keep the digestive system running smoothly. If I’m eating calorie-dense food, I definitely feel it moving through me and not pleasant (imagine the difference of drinking a fruit & veggie smoothie through a straw vs trying to drink peanut butter through a straw). Also I notice I get dry skin when I’m eating more calorie-dense food– perhaps the body shifts more water to the intestines to help move things along, creating a deficit for the rest of the body?
Hi – question for anyone who can answer… thank you in advance… I’m a vegan… and I’ve been eating more or a high fat vegan diet… and I still have belly fat … so annoying (but I know it’s not the end of the world). I can cut out the olive oil and really reduce the nuts but about the heart/brain health benefits of olive oil?
Thank you for this article? Two questions please! Does IF really make a difference for losing weight or does it just make eating less calories in a day easier? What if I consume the same amount of calories with or without IF? And about jicama! Any thoughts about this vegetable and any benefits? I like it dehydrated in the form of jicama chips.
I cook with oil every night (on an almost completely plant-based diet) and I struggle to keep weight on though I’m over 60 years old. That’s why I never cut it out even though the fashion today is to call it a poison. I should add, registered dietitians– the professionals that actually study nutrition their entire careers– don’t discourage the use of oil, they focus on its healthy properties and say to keep the amounts reasonable.
Hi! I really enjoy perusal your articles! I’m trying this new wfpb sos diet and I really want to succeed but I don’t get the calorie density calculation. For example, I eat everyday instant plain oat (quaker brand) with no sugar added, and it says it’s 110 calories per 30gr. This means, for a pound of oats (approx. 456gr), it would be way above 600 calories/pound = 1664 calories. It’s the same with organic oat flakes (170 calories for 45gr) Help! 🙁
I am morbidly obese and desperately trying to change my LIFESTYLE not a quick diet. This makes the most sense to me and I’m really excited to begin this. The only thing is, it sounds like you’re saying if the food taste good then you will over eat. like I said, i’m looking for a LIFESTYLE change…as in FOREVER. I don’t want to eat tasteless food FOREVER. I’m still going to try this and continue to look into this so that I can still enjoy my food, just healthy food.
Thank you for breaking it down into important synapsis! I like the starch approach but never realized why eating the salad first is soooo important. I also workout in the morning and you explained how it effected the metabolism. One question, when you IF are you afraid you are telling your body to conserve energy again? I getnir but I don’t get it. 🥴
Didn’t expect to be blown away– Jeff Novick’s talk did that– but wow this is an excellent presentation! I learned additional info and also see the choice of foods, as lined up on the chart, in a new and practical way. I will be recommending this in my efforts to share the simplicity of our diet with others. So a big thank you! ✌️ ❤️ 🥦🥕🌱& 🥔🍠 Terry
I’ve been on and off a wfpb diet for about 2 years. I have lost weight but gain some back when I stop eating healthy..of course. A few days ago I began to watch your articles. I had knowledge of the information you shared already, but I felt like I was hearing it for the first time. As a person who always asks why, I gained a deeper appreciation for eating healthy. I feel motivated as never before. Today is day 2 of being back on a wfpb diet and I feel better already. I subscribed to your website today and I know I can do this. Just wanted to thank you.
Yeah…I get it. Good to listen to…I’m still straddling the line I think…it’s hard. I’m trying. Some days I succcees and some I do not still. Cheese sauce and gravy and caramelized onions and dates and spices and garlic…some of the nutrition angels on my side to fight the pleasure traps. Oil is the hardest for me. That’s why I asked for Thursday’s live to address hacks to mimic the fat taste…maybe it’s not possible.
I’ve always been a veggie lover and have always grilled or cooked vegetables and added the Extra Virgin Olive, butter, cheese, cream and such. So taking these things out for about a week now has already made a difference. Now I need to find ways to season that broccoli and veggies without olive oil, and of course the salt. My typical breakfast was a cup of oatmeal with a teaspoon of Olive Oil! Looking forward to changing up my seasoning options. My cheat food will definitely be a piece of crusty bread, but for now no bread is no problem. Just help me with seasoning so dishes aren’t so dry.
This article is profoundly simple and clear. Funny how I was not losing weight, despite being at least 20-30lbs over what I should be. I decided to give up all be processed sugars and make very simple foods. I just changed to eating primarily beans, rice, potatoes, vegetables, and some fruit. I can easily eat just 1500-1800 calories a day in one or two big meals and last throughout the day. Now I’m thinning out without hardly thinking about it. You are right, a healthy diet where you barely need to think about it is how you do it. If you are fixated on it you tend to fall.
Oh my goodness! I just happened across this article. I have never heard such a simple, clear, and concise explanation of what we should be eating and why. Dillon, you make it all sound so obvious and leave no questions unanswered. You are so good at what you do. No clowning around in this article…simply straightforward good sense! So grateful that I discovered Well Your World.
*QUESTION TOWARDS THE END – PLEASE SOMEONE HELP IF YOU HAVE ANY IDEAS* I eat a generally whole-food-plant-based-vegan diet. A typical breakfast for me is 3 bananas + 2-3 tablespoons cacao powder + 2 tablespoons hemp seeds + upto half cup leafy greens + 2-3 drops peppermint essential oil + cold herbal tea. This will keep me both full and satiated until lunch or mid afternoon and then I eat loads of fruit and veggies. My query though is this: I menstruate every 3 weeks and increasingly for the week beforehand I AM STARVING! I need to eat every 2-3 hours, unless it’s fruit and vegetables and then it’s constantly; on that basis, how on earth am I to satisfy my true hunger in that week and keep it lower calorie density? I have been eating lower calorie density for 2 weeks then on that 3rd week having more medium calorie density foods to try and manage the “problem”. Does this seem like a good solution or can you suggest something I haven’t thought of?