Introduction
If you’re like me, you probably believe that the secret to weight loss is eating fewer calories and burning more of them through exercise. But what if I told you that there’s a way to hack your metabolism without having to do either of those things? Yes, it’s true! A plant-based diet can boost your metabolism and help you lose weight faster than other diets. It may not be as simple as just eating plants instead of meat or cheese — but there are some other tricks you can use to leverage this powerful tool for fat loss. Here are my top five ways:
Boost your fiber intake.
Fiber is an important nutrient to include in your diet. It helps you feel full and satisfied, which can help with weight loss by curbing cravings. Fiber also lowers cholesterol levels and blood sugar levels, improves digestion, prevents constipation and may lower blood pressure as well.
To get more fiber from plants:
- Eat more beans (kidney beans are a great source of insoluble fiber)
- Add ground flaxseed to smoothies or baked goods like muffins or breads
- Opt for whole grains over white ones
Sneak in some extra protein.
In addition to carbohydrates and fats, your body also needs protein. It’s critical for muscle growth and repair, as well as energy production. But while meat is a rich source of protein–and has long been considered the standard by which other sources are judged–you can actually get just as much from plants like beans, lentils, nuts and seeds (as long as you eat enough).
How much should you be eating? The recommended daily allowance (RDA) for adults is 0.8g per kilogram of body weight per day; this means that if you weigh 70kg/154lbs., then that would be 56g of plant-based protein per day–not including calories from fat or carbohydrate sources.
Switch up your carb sources.
Carbohydrates are a necessary part of a healthy diet, and they’re not inherently bad for you. But when you’re eating a plant-based diet, the types of carbs you consume can make or break your weight loss efforts.
If you’re looking to lose weight and improve your health, avoid refined carbohydrates (think white bread, pasta and rice). These foods have been stripped of their natural nutrients during processing and contain little to no fiber. In addition to being calorie dense with few vitamins or minerals, they also cause spikes in blood sugar levels which can lead to insulin resistance–a major risk factor for type 2 diabetes mellitus (T2DM) over time.
Instead opt for whole grains like brown rice or quinoa; legumes such as lentils or chickpeas; fruits such as apples; vegetables such as broccoli–they all contain more fiber than processed foods so they’ll keep hunger at bay longer while still providing energy needed throughout the day!
Think about your beverages.
- Water is the best choice. Avoid soda, energy drinks and juices.
- Alcohol is a diuretic that can make you urinate more frequently, which will lead to dehydration.
Eat more fat! (But choose wisely!).
You can also eat more fat, but choose wisely. Healthy fats are key to increasing your metabolism and maintaining a healthy weight. The best sources of healthy fats include nuts (like almonds and cashews), seeds (like chia seeds), avocados, coconut products like coconut oil or shredded unsweetened coconut flakes–the list goes on!
If you’re not sure how much fat is right for you or how to incorporate these foods into your diet without feeling like they’re going to make you gain weight immediately after eating them, check out this article on How To Increase Your Fat Intake Without Increasing Calories Or Carbs: https://www.bodybuilding.com/content/how-to-increase-your-fat-intake-without-increasing-calories-or-carbs
You can lose weight and boost your metabolism by eating healthy plants
If you’re looking to lose weight and boost your metabolism, then the answer is simple: eat healthy plants. A plant-based vegan diet can help reverse lifestyle diseases and improve health in a number of ways. In addition to shedding pounds, it can also help with blood sugar levels and cholesterol levels (1).
The science behind this approach is pretty convincing: “A meta-analysis published in The American Journal of Clinical Nutrition found that eating a vegetarian or vegan diet lowers body weight by an average of 3 kilograms (6 pounds) compared with nonvegetarian diets” (2).
The secret lies in plant foods’ ability to increase thermogenesis–that’s scientific talk for “burning calories.”
Conclusion
So there you have it! Five ways to hack your metabolism on a plant-based diet. Remember that the key is to eat healthy plants, so don’t get too caught up in trying every hack under the sun. Just focus on making small changes that fit into your lifestyle and don’t stress out about them too much–that way they’ll be easier to stick with long term!
