With weekly meal plans, Forks Meal Planner takes the hard work out of making nutritious meals the whole family will enjoy. Karen Asp, MA, is a leading journalist and author who covers fitness, health, nutrition, pets, and travel. Karen is also a fitness professional, health advocate, plant-powered athlete with several Nordic walking world records, and a Plant-Based Nutrition Certificate graduate through eCornell.
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6 Tips for Losing Weight on a Vegan Diet | VegNews
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Healthy eating shouldn't be a hassle. Get meal planner. Learn how to cook plant-based meals at home. At the start of the study, all of the women were moderately or severely overweight. Participants followed two simple rules: They set aside all animal products and kept oils to a minimum. They lost about a pound per week, without calorie counting or exercise. After two years, they maintained the weight loss. Aim for 40 grams of fiber a day, which is easy to do when you move vegetables, fruits, whole grains, and beans to the center of your plate.
This helps keep the pounds off, because 1 gram of fat—from beef, fish, or oil—has 9 calories. Aim to consume 40 grams of fiber a day from vegetables, fruits, whole grains, and legumes. These are again low in fat and high in fiber and nutrition.
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They fill you up and make you feel satiated. Use only small amounts of oil in cooking or go no-oil for two weeks and progress to low-oil meals. Use only an eighth of a teaspoon for cooking. Get your "oils" from your snacks of low-fat seeds and nuts, like sunflower and pumpkin seeds or a few almonds. Another idea is to use seeds as a topping for your brown rice or other grain.
6 Tips for Losing Weight on a Vegan Diet
Keep snacking to a minimum and eat fruit like apples, pears, or berries as a snack between meals. You can also eat leftover vegetables as a snack. A couple of lifestyle tips I recommend are: Don't eat three hours before going to bed and only eat until you are 80 percent full. These are two tips that may help you burn fat more efficiently. If you have any questions about these seven tips, please feel free to add them directly to my comments section below.
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