According to the American Psychology Association, 39 percent of adults say they’ve “overeaten or eaten unhealthy foods because of stress” on a monthly basis. Almost half of those stress eaters report engaging in this kind of emotional binging weekly or more often.

What is Stress Eating?

“Many adults report engaging in unhealthy eating behaviors as a result of stress and say that these behaviors can lead to undesirable consequences, such as feeling sluggish or lazy and feeling bad about their bodies,” according to the report from the APA. And according to the CDC, poor nutrition leads to chronic conditions including overweight and obesity, heart disease and stroke, type 2 diabetes, cancer, and deficits in brain function.

Stress eating refers to when people turn to high-calorie and high-fat foods during stressful moments, which causes their bodies also store more fat than when they are relaxed, the American Psychological Association states. A recent study shows that women feel more emotionally down after eating junk food than men do.

How to Stop Stress Eating

First recognize you’re doing it, according to new research, and then plan a “lifestyle intervention” to lower stress and lead you to healthier food choices.

The study published in Nutrients aimed to prevent weight gain with a 16-week program that promoted stress management, healthy eating, and physical activity, 338 participants between the ages of 18 and 39 who were overweight or obese were divided into two groups.

One group was given customized coaching and shown inspiring testimonials from people who had learned to eat healthily and change their habits, and lost weight. The others were handed printed materials but were not given the coaching or personalized experience.  Those who were coached were more successful in changing their habits, and it starts with awareness and understanding that food should be used as healthy fuel, not unhealthy comfort.

“We used testimonies in videos and showed interactions with families to raise awareness about stressors,” explained Mei-Wei Chang, associate professor of nursing at The Ohio State University and the study’s lead author. “After watching the videos, a lot of intervention participants said, ‘This is the first time I’ve realized I am so stressed out” — because they’ve lived a stressful life,” she continued. “Many of the women are aware of … having head and neck pain and trouble sleeping — but they don’t know those are signs of stress.”

The participants in the intervention group were more likely to lower their fat intake compared to those in the control group. They also lowered their stress. For every one point of stress reduction that the researchers measured, they recorded a corresponding 7-point reduction in how often the women ate high-fat foods. The participants were shown how to achieve a healthier and less stressful life and taught how to have a better relationship with food.

“We raise their awareness about stressors in their lives, and unfortunately a lot of these problems are not within their control,” commented Chang in the same interview. “So we teach them ways to control their negative emotions. ‘Remember that this is temporary, and you can get through it.’ And we give them the confidence to look to the future.”

Stress and Eating Less

While some people turn to food during stress, others may wind up skipping meals altogether. The American Psychological Association stated:

• 30 percent of adults reported skipping meals due to stress
• 41 percent of adults skipped meals weekly or more due to stress
• 67 percent of adults skipped meals due to a lack of appetite

Not eating may cause stress to mount. When we don’t eat for a long period of time, our blood sugar starts to lower as it waits for fuel. This also causes the body to start producing more cortisol (your stress hormone) to help regulate the drop in blood sugar while simultaneously creating more stress in the body.

A recent study on adolescents found that skipping breakfast increased their risk of stress and depression compared to those that ate breakfast regularly. Rather than just shut down and not eat, choose healthy foods to snack on, or eat a large salad full of vegetables, whole grains, legumes, nuts, and seeds.

How to Reduce Stress

Stress can’t always be avoided, but we can try different strategies to cope with it. One key is to see stress as a “challenge” but one you can overcome, instead of a threat, research finds.

• Exercise regularly: Any movement you enjoy, whether it’s walking or dancing, aerobic exercise, strength training, yoga or jogging, biking or swimming, will help your body combat stress. When you’re active, your brain releases feel-good hormones such as dopamine and serotonin that can improve mood and help you cope with stress. People who exercise 20 to 30 minutes a day experience several hours of calm afterward, the article explained. This is because there is “good stress” called eustress and “bad stress” called distress and if you exercise you are activating the good stress that is associated with improved performance and productivity. The difference between good stress and bad stress is perception. If you can meet the challenge, it’s eustress, but if you feel threatened, it’s distress. Training your brain to see your stressors as challenges as opposed to threats is one key coping mechanism to lower bad stress.
• Try relaxation techniques: Some common examples include deep breathing, guided meditation, and practicing intentional muscle relaxation. These types of daily techniques can be done anywhere. Start by downloading an app on your phone for guidance.
• See a counselor or therapist: It can be easy to bottle up or push your emotions to the background, and not recognize the amount of stress you’re under. Talking it out with a professional can help you cope and find helpful strategies to change your own behavior that can relieve some of the stress. Understanding the triggers to your stress eating, and learning other ways to manage your stress can lead to being healthier.
• Set realistic expectations: Often the stressors that affect us are out of our control, but it’s important to focus on what we can control. That may mean saying “no” to certain demands that will take up time and energy leading to an increase in stress. Instead focus on being your healthiest, through exercise and healthy cooking, and then work on the things you can control, like your reaction to the stressors in your life.

Foods for Stress

No one wants to ban ice cream, but indulging in junk foods too often, with all the added sugar, salt, and preservatives, can wind up impacting our physical health, and food is not a cure for stress. In fact, stress eating is a vicious cycle and often leads to additional emotional distress as your mood suffers from the effects of the nutrient-poor choices, studies show.

The best foods to eat when stressed are not simple carbs or sweets but the healthy whole, plant-based ones: Fruit, vegetables, legumes, and nuts and seeds, which are high in fiber, folate, and other vitamins and phytochemicals that help fight inflammation and improves brain chemistry according to research.

People who eat more fruits and vegetables experience improved mental well-being, according to a study published in the journal BMJ which found that your gut microbiome (the microbial organisms, including bacteria that help digest your food) “interacts with the brain in bidirectional ways using neural, inflammatory, and hormonal signaling pathways.” What that means is your gut tells your brain how to act, and what you eat impacts your gut microbiome. By eating healthier foods, you help not just your physical but your mental well-being, the authors concluded.

Bottom Line: Stress Can Create Unhealthy Eating Patterns.

This includes choosing high-calorie and high-fat foods, further driving your moods into a tailspin. Finding healthy ways to relieve stress can help to improve your diet and overall health and well-being. And when you need a snack to improve your mood, choose plant-based foods like fruit, vegetables, legumes, nuts, and seeds which help your brain’s chemistry and can boost your mood.

For more research-backed advice, visit The Beet’s Health & Nutrition articles. 

The post How to Stop Stress Eating and Conquer Your Stress, From an RD appeared first on The Beet.

The most popular type of intermittent fasting is time-restricted eating, or only eating within an 8-to-10 hour window each day. Another well-publicized alternative method is known as alternate-day fasting, which involves fasting for longer windows of time, such as 24 hours or even 36 hours, followed by periods of unrestricted eating.

What research shows about alternate-day fasting

It appears to work for weight loss and disease prevention, according to some scientific studies. But is alternate-day fasting practical and effective for the long term compared to typical calorie-restricted diets?

We consulted the research and nutrition experts for a holistic answer. Here, you’ll find an explanation of what clinical trials have shown, plus practical advice from Skylar Griggs, MS, RD, LDN, a registered dietitian and owner of Newbury Street Nutrition as well as lead dietitian for the preventive cardiology division at Children’s Hospital Boston; and Jill Edwards, MS, CEP, Director of Education for the T. Colin Campbell Center for Nutrition Studies.

What Is Alternate-Day Fasting?

The alternate-day method of intermittent fasting allows for unrestricted eating one day, or “feasting,” followed by a full day of fasting. On fasting days, advocates for this style of intermittent fasting suggest consuming only 25 percent of your normal caloric intake, rather than foregoing food altogether. So if your normal food intake amounts to 2,000 calories a day, you would eat 500 calories on fasting days, according to this plan.

Comparing alternate-day fasting with calorie-restricting diets, studies have suggested that they work equally well for weight loss since at the end of the week you’ve had approximately the same number of calories on each. People on an alternate-day fasting diet eat about one-third fewer calories overall for the week, which is comparable to a calorie-restricted diet.

On an alternate-day fasting diet, you would eat about 9,500 calories over the course of a week, or about 1,000 less than if you ate 1,500 calories per day on a calorie-restricted diet. This is significantly less than the standard 2,000 calorie-a-day intake – which amounts to 14,000 calories over the course of a week – and would result in losing between 1 and 2 pounds a week (since a pound is equal to 3,500 calories).

Proponents of this diet method tout the freedom it allows on feasting days: “Diet only half the time!” proclaims the subtitle on one popular book on the subject. “Delay, don’t deny,” declares another. Covers of these books feature images of processed and animal foods, like donuts and burgers.

There are no widely accepted guidelines on what to eat on feasting days, and this is certainly a big part of the appeal for many who try it: The reward for fasting is feasting! Still, if weight loss is a goal, it stands to reason that choosing plant-based whole foods like nutritious fruits and vegetables, whole grains and legumes, nuts, and seeds would be much more beneficial than processed junk, and lead to better health as well.

The Alternate-Day Fasting Schedule

Many people will begin their feasting day by eating soon after waking up, then continuing to eat as they wish through bedtime. Others might fast from after dinner one day — say, from 7 p.m. on Sunday — and then break their fast for a 7 p.m. with dinner the following day, in this example, Monday evening. They would then have a feasting day on Tuesday, through 7 p.m., and then fast on Wednesday.

People can plan their alternate-day fasting schedule in advance and decide which days of the week they choose as fasting or feasting days. A fasting day might include nothing more than a light lunch and an early modest dinner, so it’s better to plan to feast on days that include social engagements.

If this sounds like something you would like to try, there is science behind why and how it works. (If not, you’re not the only one who finds the schedule unappealing, studies show.)

Alternate-Day Fasting Results

Research has shown that animals placed on a variety of fasting regimens, including alternate-day fasting, experience extraordinary health benefits, including longer life spans, and slowed or reversed signs of aging. They also benefit from a reduced incidence of disease and other negative health outcomes, including diabetes, cancer, high cholesterol, cardiovascular disease, neurodegenerative diseases, and obesity.

While human research is still emerging, a 2017 randomized controlled trial study on obese adults was less optimistic than the animal studies, showing the subjects who tried alternate-day fasting had the same amount of weight loss as the group assigned to a traditional calorie-restricted diet. One note: The people in the alternate-day fasting group did not adhere to the prescribed calorie count, eating more than the recommended amount on fasting days, and also less than they were supposed to eat on feasting days. The dropout rate was also higher in the alternate-day fasting group (38 percent) than the calorie-restricted group (29 percent), indicating it’s harder to sustain this type of dieting.

A more recent randomized controlled trial study on alternate-day fasting in healthy humans showed more positive results. The 2019 report showed a number of beneficial outcomes for the alternate-day fasting group compared to the control group.

The benefits of alternate-day fasting included: Body fat loss (particularly around the belly); improved cardiovascular health; reduced levels of an age-associated inflammatory marker; and lower levels of LDL (or so-called “bad”) cholesterol.

Barriers to Intermittent Fasting Diets

So, with promising initial findings, why isn’t everyone fasting? One perspective is quite simply that it’s hard to go without food for large chunks of time. Unlike a lab animal, most humans aren’t fed restricted rations on a controlled schedule. We also don’t live in a carefully monitored biodome, and people on a Western diet are used to eating three meals a day plus snacks. There’s little support or precedence for eating differently.

But for people trying to lose weight, more traditional calorie-restricted diets pose their own challenges. Our bodies haven’t caught up to the evolution of our food systems — we’re still hard-wired to prefer calorie-dense foods such as sweets and high-fat foods, which would have been a rare and valuable find for our foraging ancestors but are now readily available at every drive-through, food court, vending machine and grocery store.

Why People Choose Alternate-Day Fasting

This biologically-ingrained urge to indulge is what drives many dieters to try alternate-day fasting, since it allows them to eat with abandon several days a week. This kind of freedom surely comes as a relief for anyone who is tired of constantly counting carbs or calories.

Plus, the potential benefits of slowing the aging process, improving cardiovascular health, and slashing LDL cholesterol while helping the immune system fight off potential infections likely attract a few takers too.

What Experts’ Say About Alternate-Day Fasting in Practice

The Registered Dietitian’s Take

Skylar Griggs, MS, RD, has counseled thousands of clients on their nutrition and weight loss goals over the course of her career, but she has not recommended alternate-day — or any style of fasting — to any of them, for a few reasons.

First, the majority of the studies conducted on alternate-day fasting so far have been on animals. And for those studies done on humans, weight loss has not appeared to be significantly different than for people following standard calorie-restricted diets. “Weight loss and weight management are the primary reasons people come to me,” she said, “And the research on weight loss is fairly limited.” Second, people show poor long-term adherence to “extreme diets,” Griggs’ has found, and she puts alternate-day fasting in this category.

“Any diet that is extreme and not approachable is hard to follow,” said Griggs. “Any diet you can’t do 80/20 [80 percent healthy, 20 percent wiggle room] is not sustainable. When the plan is a bit malleable – when it can bend a little bit – people are more likely to stay with it.”

Alternating between feast and famine days could also have negative effects on the metabolism, Griggs says, ultimately inhibiting weight loss and causing other health issues.

“I think any time you restrict yourself down to 500 calories, you’re just creating a disaster,” she warns.  “The body is so hungry, it’s likely to cause a decrease in metabolism and your body to go into starvation mode,” Griggs said. “You’ll be more likely to overdo it the next day, and then with binge-type days, over time, triglycerides and blood pressure can become elevated.”

The “black-and-white” thinking that alternate-day fasting encourages can be worrisome for people prone to eating disorders, says Griggs, who served as the lead outpatient dietician for Renfrew Center of New Jersey, an outpatient center for women with eating disorders, “It follows a pretty typical eating disorder pattern: Restrict. Binge. Restrict again.”

Overall, Griggs advised that people seeking to lose weight should stick to a more traditional plan and avoid going more than 4-5 hours without food during the day to keep the metabolism chugging along and avoid late-night eating since that’s when people are most likely to overeat.

“I think a lot of people are looking for the shiny new thing they think is going to be the answer,” Griggs said. “But the things that are good for your health are not usually super sexy.” Instead, she advises: “Eat fruits. Eat vegetables. Increase your fiber intake. Include healthy fats. Eat consistently during the day. These are not going to be on the cover of a magazine, but they’re definitely good for your health.”

For those still bent on giving alternate-day fasting a try, Griggs has this advice: “Whatever [diet] you decide to do, getting a dietician looped in is super important. Get the support of someone who is based in science and has gone through a lot of school, training, accredited programs, and hospital internships. Don’t just go to, say, your gym for advice.”

The Plant-Based Nutrition Educator’s Take

Alternate-day fasting style is not the number-one choice of another respected expert,Jill Edwards, MS, CEP of the T. Colin Campbell Center for Nutrition. For Edwards, the main objection is primarily for practical reasons.

“Research has shown that it is not at all sustainable. Life happens. You have a luncheon, your kids have a birthday party. If you’re only eating 500 calories a day, it makes it hard to sit down for dinner with your family,” Edwards said. She has a personal friend who’d tried the diet style.

“I’d ask her to get lunch, and she’d say, ‘I can’t, this is not my eating day,’” Edwards said. “I think she lasted two weeks.” The same friend then switched over to the time-restricted version of intermittent fasting, which requires eating — every day — within an 8- or 10-, or even 12-hour window. She had “great success” with this approach, which is the same type of intermittent fasting that Edwards herself practices and advocates.

More people would be medically eligible to practice this eating pattern as opposed to alternate-day fasting, Edwards notes, because of the comparatively shorter periods of fasting. “With time-restricted eating, you get all the benefits of intermittent fasting, but it’s much more manageable. You’re eating according to your body’s internal clock, your circadian rhythms, and keeping the same cycle every day,” she said.

“Your body utilizes more fat stores in the morning as its way of planning to get through the day without the need to eat through the night. And then on the other end of that, you automatically cut out late-night eating, which is what sabotages your circadian rhythms, and according to research, leads to weight gain.”

In other words, because people practicing the time-restricted version of intermittent fasting will eat, say, only between 11 a.m. and 7 p.m., they strategically use the body’s tendency to burn fat stores in the morning, and also shut down snacking at night, which is the time people generally go off the rails with their calorie intake and make poor food choices.

“There is a magic number. We should not consume any calories — not one piece of fruit or a cracker — after 7 p.m. That way you have less gastrointestinal distress, higher sleep quality, and better weight management,” Edwards said (though she personally makes exceptions on the weekends).

For people who want to make a go of the alternate-day fasting diet anyway, Edwards advised that they choose their “feast day” foods with care. “You want to make the most of the calories and choose nutrient-dense foods on the days you’re eating a lot. Don’t stuff your face with calorically dense food that isn’t nutrient-dense,” she said.

As far as whether the health benefits of fasting would be compromised if one binged on junk food during their “feast day,” Edwards said the jury was out. “It’s hard to say because fasting is very powerful. But to me, it’s like smoking a cigarette and having an orange afterward. The orange is going to help scavenge some of the free radicals, but not all of them. So my thing is, don’t smoke the cigarette,” she said.

For the fasting-curious, Edwards pointed to the TrueNorth Health Center, a facility that specializes in medically supervised water fasting, as a resource for many well-documented case studies of the powerful effects of fasting on health. And, like Griggs, Edwards advised anyone considering trying alternate-day fasting to consult a medical professional first.

The Expert’s Take on Alternate-Day Fasting

While experts don’t all agree on whether any type of intermittent fasting is to be advised, recent studies and the two above-featured nutrition experts all align on at least five points when it comes to alternate-day fasting.

The 5 main things to know about alternate-day fasting, from experts

• Adherence: Alternate-day fasting is hard to comply with long-term because fasting days may conflict with social obligations and norms (birthday parties, family dinners, etc.) that are common in the western world.
• Circadian Rhythms: Drastically altering calorie intake and meal timing from one day to the next runs counter to the body’s natural rhythms. Time-restricted eating or more traditional calorie-restricted eating plans might align better with the body’s internal clock.
• Nutrition: What you eat — not just when — is important. Binge eating unhealthy foods every other day would likely have negative health implications, even when combined with the potential benefits of intermittent fasting.
• Research: While data from animal studies is more plentiful, research on the effects of intermittent fasting, including alternate-day fasting, on humans is still emerging.
• Safety: Because it requires extreme calorie restriction on fasting days, alternate-day fasting is a diet plan you should discuss with a health professional before beginning it. People with a history of eating disorders should avoid alternate-day fasting and other fasting diets.

Bottom Line: Alternate-day fasting is hard to sustain and may not work better for weight loss than restricting calories or less extreme intermittent fasting methods.

Check with your dietician or medical expert before you embark on any new diet. If you decide to try alternate-day fasting (and you’re medically cleared to do so), choosing foods that are mostly plant-based and healthy on “feast days,” rather than processed foods high in unhealthy saturated fat and added sugar, is likely to enhance your results.

The post Should You Try Alternate-Day Fasting for Weight Loss? What the Experts Say appeared first on The Beet.

Below, 10 nutrient-dense stars to add to your next bowl. Grab your soup spoons!

1. Whole Grains

“Rice, barley, quinoa, or even couscous can add great texture, new earthy flavors, and even some color contrast. These grains provide great additional nutrients including protein, dietary fiber, B Vitamins, folate, and much more, and are scientifically proven to make you feel fuller longer, thereby supporting weight loss,” Melendez-Klinger says, pointing to this research. For more on whole grains, check out the complete guide to whole grains on a plant-based diet.

2. Avocado

Creamy, decadent avocado is an excellent addition to your next bowl of soup, especially those with a Mexican or Caribbean flair. “Add avocado as a topping to your soup to get several benefits,” says Sarah Williams, MS, RD, a registered dietitian and weight loss expert who founded virtual private practice Sweet Balance. “Research indicates intake of avocado supports weight loss, creates favorable changes in the gut microbiota, may decrease abdominal fat in women, and helps lower LDL or ‘bad cholesterol.’

3. Peas

“Peas often get a bad reputation for being a starchy vegetable, but they actually are an excellent source of fiber and plant-based protein,” says Williams. “Adding peas to your soup can increase satisfaction and help you feel full longer — both helpful for weight loss.” Pro-tip: Add frozen peas directly to your pot in the final few minutes of cooking your soup.

4. Green tea

“If you make an Asian-style soup, consider using a diluted green tea as a broth! The tea may help you lose weight: Research shows that consuming green tea may lead to weight loss, according to data published in The Cochrane Database of Systematic Reviews,” says Amy Gorin, MS, RDN, a plant-based registered dietitian and owner of Plant-Based Eats in Stamford, CT. “Although the weight loss is thought to be minimal, every little bit helps!”

5. Potatoes

“Contrary to popular belief, potatoes are healthy and good for your waistline, so they’re a great, nutrient-packed vegan food to add to soup to assist in weight loss,” say Lyssie Lakatos, RDN, CDN, CFT & Tammy Lakatos, RDN, CDN, CFT, The Nutrition Twins, founders of 21-Day Body Reboot. They recommend puréeing them and adding them to soup to make it thicker and creamier, “which saves hundreds of calories compared to the cream that carnivores add.”

More specifically, on the weight loss front: “Ounce for ounce, boiled potatoes are one of the most filling foods you can eat, and they’re excellent at reducing appetite; they score highest on the Satiety Index, a scale that measures how filling different foods are,” they say. “Also, if you enjoy chilled soup or if you allow the potatoes to cool, they’ll form resistant starch, which research shows aids in weight loss.”

6. Tofu

“I love adding soft tofu cubes to soup. The food supplies not only protein but also fiber,” says Gorin. And these two nutrients help you to feel fuller for longer, which can help you to lose weight because it may lead to you snacking less!” Vegan Thai Curry Noodle Soup coming right up.

7. Croutons

Another go-to pick of Melendez-Klinger’s? “Croutons also provide great crunch and fiber. Plus they deliver this benefit whether they’re made with whole grains or enriched refined grains, as a brand-new study shows that ‘fast carbs’ (e.g. white bread or potatoes) no longer lead to weight gain or are less likely to lead to weight loss than ‘slow carbs’ (e.g. whole wheat bread or sweet potatoes),” she explains. In Asian-inspired soup recipes, try wonton noodles in lieu of croutons, and in tomato soups, we’d be lying if we didn’t admit we enjoy the occasional potato chip topping.

8. Beans

“Beans pair well with most soups, and the health benefits are endless. Adding beans to a weight loss diet is a smart move. Research on beans has proven that not only do you get filling high-quality protein, iron, fiber, and many important vitamins and minerals but they’ve also been linked to living longer,” says Melendez-Klinger. “The Blue Zones study demonstrated that centenarians ate about a ½ cup of beans regularly, which played a significant role in their longevity and overall health, which included a weight within range.”

9. Leafy Greens

“Adding leafy greens to your soup, like spinach and kale, can be an easy way to get more vegetables in your diet,” says Williams. “Vegetables help with weight loss because they are low in calories and high in fiber, vitamins, and minerals. A 2019 study found that increased vegetable intake, especially leafy greens, was associated with decreased bodyweight, even in people with genetic risk factors for obesity.”

The Nutrition Twins, too, love adding a heaping portion of greens to their soups, specifically calling out spinach for its slimming superpowers: “Spinach is the ideal vegan weight loss food to add to soup because it’s low in calories and satisfying since it’s packed with filling fiber. It adds a lot of bulk and volume to the soup, helping the soup to have a lower energy density (fewer calories per gram),” they say. “Research has shown that people eat fewer calories overall when they have low energy density meals and diets.

10. Tomatoes

In either canned or fresh form, this is another top pick of Melendez-Klinger. She loves that they provide vitamins, antioxidants, and fiber, and high water content — the latter two features can help in weight loss efforts — “plus great texture and flavor.”

Speaking of tomatoes, if you’re not adding diced tomatoes to a favorite soup recipe, tomato soup itself is also a stellar waistline-friendly choice. Creamy vegan roasted tomato soup, anyone?

The post The Best Ingredients To Add to Soup for Weight Loss, According to Nutritionists appeared first on The Beet.

In a follow-up study that looked at 14 contestants from The Biggest Loser six years later after being on the show, all of them had gained back weight, even after successfully shedding enormous amounts of fat on a quick-fix program, driven largely by extreme calorie restriction, exercise, and the motivation of being seen in spandex on national TV. The ratings were high, but the weight loss success was fleeting. That’s because of what experts call “metabolic adaptation,” where the body learns to slow down its metabolism in response to being starved. Long after the fad diet is over, the body still burns up to 500 fewer calories a day, which is significant, the study found.

According to an Australian study into why extreme diets don’t work, people who try extreme calorie-restricting diets end up gaining more weight than those who don’t, since by virtually starving yourself, your body gets confused and believes that you’re not kidding around; to survive, your brain tells the body to put itself into power-saving mode. When, after the extreme diet is done and you go back to eating normally, your body continues to store the calories as fat, to insulate you against starvation. The result is that just by eating the same amount of calories as you did before, you gain weight. The researchers’ conclusion: “Dieting to lose weight can contribute to the risk of future obesity and weight gain.” Ouch.

So what does work for losing weight, when all is said and done? There are five basic rules that people who have lost weight and kept it off follow. These are not diets, nor do they require counting calories. They do require that you toss the junk food, the processed carbs, and the added sugar, oil, fat, and essentially anything that comes in a bag (chips) or a box (cookies) or lasts longer on a shelf than it logically should (pop-tarts). French fries are out (added oil, sorry), but a baked potato makes the cut (because it’s a whole food).

Here are five easy rules to lose weight without dieting or counting calories– and if you think these are “unsexy” and too much like your mom’s best advice, that’s because they work.

5 Rules to Lose Weight Without Dieting or Counting Calories

1. Add fiber to every meal

Eat a whole food plant-based diet. Carbs are not all created equal. What you get nutritionally from a blueberry is not the same as a blue M&M. Essentially, the trick to losing weight is to keep blood sugar steady, and not allow it to spike, by eating a bagel or donut or pastry for example – these foods are full of empty calories and added sugar that rushes through the digestive system, get absorbed in minutes, and create a surge in glucose, then insulin, then fat. Add fiber to neutralize this. How does fiber magically prevent this, and boost weight loss?

Fiber acts as a miracle ingredient in the body, to slow down the absorption of your food, keeping the calorie flow to your bloodstream and cells down to a manageable trickle, and never flooding the body with more sugar than it needs at any given moment. (Essentially unless you are running a marathon and need a gu or gel to get to your muscles as quickly as possible, you don’t need all that sugar all at once.)

Fast fact: Your bloodstream can only contain one teaspoon of sugar at a time. The bloodstream only holds four grams of glucose at a time, equal to just under a teaspoon full. After that, it forces sugar to go into storage, in the muscles, the liver, or cells that need energy because they are being used. If you have too much sugar and the cells are topped off, and your liver’s glycogen storage is full, the excess gets stored as fat. Eat a donut and that sugar spikes, and in order to not have more than you can burn off right away, your insulin hormone goes into action and “sells” the calories to the cells. If your muscles and organs aren’t buying the extra gets carted off to storage. That’s fat.

In a recent study, adding a salad to a meal can keep blood sugar low or steady, even if the rest of the meal was high in carbs and fat. The idea then is to add high-fiber foods whenever possible. If you must have a slice of pizza, load it up with peppers, spinach, mushrooms, and onions, to add fiber so that your body slows down the absorption of calories from the dough. Rather than beat yourself up for eating extra calories add fiber to every meal to burn fat faster.

How do you get fiber? It’s not in animal products like meat or dairy, but it is in things that grow in the ground, meaning all plant foods, since plants need fiber to reach for the sky. Eat anything you can or could grow: Vegetables, fruit, nuts, seeds, legumes, and whole grains that are as unprocessed as possible. The idea that carbs exist in starchy vegetables has been misconstrued by the low-carb dieting world. When you eat a carrot the carbs come with nutrients and vitamins, essential to your metabolism and healthy body functions. You also get plenty of fiber (so long as you don’t cook it to mush).

Aim to get at least 21 to 25 grams of fiber daily (for a woman) and 30 to 38 grams a day (for a man), according to the Mayo Clinic. Don’t count calories – but do add up your fiber. Remember that fiber is not just for old folks or to go to the bathroom regularly. It keeps blood sugar steady and normal, which means that your body, when it needs to burn calories because you’re moving and active, will dip into storage for fuel, and burn fat as needed.

2. Cut portions in half

Here’s a crazy thought: Your grandmother was smaller than you were at the same age. That’s a guess – but look back at her wedding photos, or any old photos for that matter. Chances are the people all look more slender than our contemporary Americans do today. The obesity epidemic only took flight in the 1980s when foods became packed with added sugar and drinks were sticky with high fructose corn syrup.

Back in the sixties and seventies, portions were smaller (by nearly half) and so were we. As Americans, we move less, eat more, and are subsequently larger than our ancestors. More than 40 percent of Americans are obese. Because of this, half of all Americans have heart disease (or 48 percent) who know it. Doctors believe many more have heart disease who don’t know it yet.

Meanwhile, more than 1 in 3 adults – or 88 million people – have pre-diabetes and millions more have full-blown type 2 diabetes, which is a disease when the pancreas is unable to make insulin, so we need to replace it. But it didn’t start out that way (unless you have type 1 diabetes which is considered genetic). The type that more Americans have is like an over-use injury. First, the insulin system gets put into overdrive – when too many calories come in that can’t get used up by normal cell function or muscle activity – then it gets stuck in the “on” position, which is what happens during insulin resistance when your cells stop listening to the signal to use up the glucose in your bloodstream, or all these extra calories must get stored as fat, and the system wears out.

Simply put, we’re eating too much. The average person eats about 3,600 calories a day. We only need, on average 2,000. For some people, even that’s too much. If you’re active or a large male you may need more. The Food and Agriculture Organization of the UN calculates how much energy a person needs to cover their basic metabolism and their daily activity levels, and simply put, we are eating more than our fair share. We don’t need almost double the number of calories in a day than we can burn. Nor does it do us any good.

Protein is good up to a point, and then after that, it’s just extra calories. Eating more of anything, whether it’s carbs or vegetable oil (which has seen the steepest rise of all calorie intake since 1961) or protein is just too much. Americans are obsessed with getting more protein, but once you eat more than you need, it just gets converted into sugar and stored as fat.

To compute how much protein you need, multiply your weight in kilograms by .8 grams. If you work out a lot or are older you may need more, so you can multiply your weight in kilograms by 1.4 grams. But beyond that, if you eat more, it just leads to gaining weight, which is why the obesity trend has risen up in the past few decades, along with our obsession with protein. We are just eating too much food, protein included, by a ratio of nearly 2 to 1.

Eating too much not only leads to weight gain and diabetes but cancer too. In his excellent book on the growth of cancer over the past few decades, Dr. Jason Fung connects the dots between the surge in calories to the body’s insulin hormone, which signals the cells to “grow” and the growth in obesity-related cancers. The Cancer Code makes a clear case for cutting our portions and eating less of everything. So rather than count calories, simply tell yourself to only eat half of what you would consider a normal potion.

3. Avoid added sugar and extra oil

The kind of sugar in fruit and the kind of oil in olives or avocados are fine. The problems come from added sugar, or extra oil, which are found in processed foods like crackers, chips, and cookies. Even tomato sauce bought at the store has added sugar. If you want to lose weight, make your own meals, cook your own (mostly) plant-based food, and don’t buy store-bought anything, especially foods that are processed.

Animal products like meat and dairy, such as eggs and cheese, are high in omega-6 fatty acids that lead to inflammation, insulin insensitivity, and obesity, as well as mood disorders. The more packaged foods and animal products you eat, the higher your chance of having too many omega-6 fatty acids, and of gaining weight.

As our intake of omega-6s has gone up, our intake of omega-3s has not, contributing to the prevalence of obesity. “An increase in the omega-6/omega-3 fatty acid ratio increases the risk for obesity,” researchers have found. To get more omega-3 in your diet eat chia seeds, walnuts, hemp seeds, edamame, kidney beans, and other plant-based foods that are great sources of omega-3 healthy fats.

Naturally occurring sugar in starchy vegetables and fruits are fine

There are diets that restrict bananas and grapes, and any other high glycemic index foods that turn starchy vegetables like potatoes into sugar quickly but if you tried, you could not gain a lot of weight on whole foods, since they contain fiber. The kind of fructose in a half cup of berries is also packed with fiber, nutrients, vitamins and natural compounds that actually boost your metabolism and strengthen your immunity, so avoiding fruit is a terrible idea right now.

What isn’t? Avoid processed food that masquerades as healthy when it is, in fact, junk. Get rid of cereals (unless it’s oatmeal) and crackers, bread, pasta, and rice unless they have fiber content that is 3 to 4 grams per serving. Read every label and look for a carb to fiber ratio that is 5-to-1, meaning for 5 grams of carbs you need 1 gram of fiber. The more fiber the better. Multigrain Cheerios have a ratio of 7-to-1 so even if a boxed food sounds healthy, check it!

As for which whole plant-based foods are the best bargain, in terms of carbs to fiber, you can look at the net carbs of a food. No need to go crazy worrying about the carbs in whole foods, however since they are full of vitamins and minerals, phytochemicals, and immune-boosting antioxidants, but if your goal is to keep an eye on total carbs, just subtracts fiber from total carbs to calculate net carbs. Here is a quick glance at some of the best bargains in the produce aisle.

4. Stop eating after an early supper

You don’t need to intermittent fast in order to lose weight, but studies have shown that eating at the same time every day will help keep your blood sugar normal (not spiking) and that your body does best when you stick to eating within a window of 10 to 12 hours or even fewer and allows it to take care of “other business” in the remaining hours.

So if you slightly delay eating in the morning to start at 10 am or 11 am and then eat a healthy whole foods diet throughout the day (skipping the processed food) and end at 7 pm. with an early supper, then tell yourself “kitchen is closed.” It can help to take a shower, brush your teeth and settle in with a cup of herbal tea and a good book to wind down. If you want to watch TV, then disassociate screens with snacking. Tell yourself you can enjoy your Hulu habit or Netflix shows with mindlessly munching. One visual treat does not need to be accompanied by another type of sweet treat.

By quitting eating early you give your body time to do the important cleanup work it needs to do, in terms of immune system function and “search and destroy” missions that will let it find and sweep out any broken bits of viruses or invaders that are hoping to avert detection.

Called “autophagy,” this clean-up work requires the body to not need to do the work of metabolizing the food and accompanying toxins that we eat. Studies show that intermittent fasting, or any kind of long stretch between eating (even if it’s just 12 to 14 hours), can help the immune system fight off infection. So to lose weight and stay healthy, leave space and time between eating.

5. Move – A lot – and strength train

You know that exercise burns calories, and the longer you stay on your feet and in motion, the better for fat-burning purposes. Your body has a ready supply of energy packed into the muscles in the form of glycogen stored in your liver and this is your “first” energy system, but once it gets depleted after about 45 minutes of steady jogging, biking, or swimming, or other steady exertion, your body switches over to burning fat in the mix. But that’s quite a long time to ask a body to keep going, without actually seeing dramatic results other than slowly burning off the weight. If you work out for 45 minutes as a 150 person you can burn about 400 to 600 calories. But you can eat the same calories you burned, pretty easily, in about 10 minutes.

Build a better engine, don’t just burn off the gas. Strength training helps you build more muscle fiber, which burns more calories at rest – so just sitting there in your chair reading this, you’ll burn more calories if you have more muscle tone than fat.

Because you lose muscle tone every decade after 30, strength train three times a week to keep your body healthy and toned and to burn more energy even at rest. Then add in HIIT or high-intensity interval training to your weekly schedule, and the three types of working out taken together: Cardio, Strength, and HIIT will ensure that you turn yourself into a calorie-burning machine. That’s how you lose weight without dieting, and you can even enjoy more extra treats when you’re working out on a daily basis.

Bottom Line: To lose weight without dieting eat more fiber and cut portions in half

The key to lasting weight loss is not calorie restriction, but focusing on eating a plant-based diet of whole foods that are high in fiber to slow down absorption and allow blood sugar to remain steady, and not spike. The other aspect is that since 1961 our calorie intake has soared, so to fight obesity and maintain a healthy weight, we should cut down on our portion sizes and eat about half of what we have gotten used to eating and stay away from junk food.

For more great nutrition, weight loss and healthy eating content check out The Beet’s story on Everything You Need to Know About Weight Loss on a Plant-Based Diet.

The post 5 Easy No-Diet Tricks to Lose Weight Without Counting Calories appeared first on The Beet.

Depending on your trigger for wanting to lose weight – specifically whether it’s medical or nonmedical – most people who manage to lose weight often gain it back over time, according to one study. Medical triggers (such as a doctor telling you to lose weight or a relative having a heart attack) help people lose more weight and also keep it off for good. What doesn’t work? Overly restricting your diet and not being able to stick with an extreme approach, since it’s harder to maintain a healthy weight if you diet in a way that is not sustainable over time. Experts estimate that around 80 to 95 percent of people who lose weight through dieting gain it back within 2 to 5 years. How not to gain it back? Think of adding healthy foods to your day.

The key to sustainable weight loss is adding plant-based foods

Instead of focusing on what types of food to remove from your diet to assist with weight loss, your attention should turn to foods that you can eat to lose weight. Following a plant-based diet overall has been linked with lower calorie intake, higher fiber, but also greater food volume (you get more bang for your buck!) which are all factors that can help with weight loss. Experts call this choosing nutrient-dense foods such as fruits, vegetables, legumes and whole grains as opposed to calorie-dense foods such as sweets and packaged foods like chips.

Whether you’re currently plant-based or starting to turn to plant-based eating for your health, just by adding enough of these healthy nutrient-dense foods every day may help you see some weight loss.

Add these specific foods to your day for sustained weight loss

According to a 2016 systematic review and meta-analysis of randomized controlled trials published in the American Journal of Clinical Nutrition, the foods we should be eating more of are …. pulses!

Pulses are a type of crop that is harvested just for their seeds. The most commonly known types of pulses are dried beans, lentils, and peas. According to the Food and Agriculture Organization, pulses are nutrient-dense and contain lots of protein, making them an ideal option for those who do not consume meat or dairy. They are also low in fat and high in fiber, keeping our blood sugar in check and preventing obesity.

Pulses include all beans, peas, and lentils, such as:

• baked beans
•  lentils (red, green, yellow, and brown)
• chickpeas (chana or garbanzo beans)
• garden peas
• black-eyed peas
• fava beans
• kidney beans
• lima beans
• haricots
• cannellini beans
• pinto beans

The meta-analysis consisted of looking at 21 clinical trials that involved 940 adult men and women and found that the average weight loss among the adults was 0.75 lbs (0.34 kg) over 6 weeks when they added a single serving (¾ cup) of pulses to their diet every day. This was without making changes to eliminate or reduce other foods, which often occur when following a weight loss diet.

The study’s author, Dr. Russell de Souza, a researcher with the Li Ka Shing Knowledge Institute of St. Michael’s Hospital, believes that a big part of the 80 to 95 percent of diet failure is due to feeling hungry and experiencing food cravings. Both can be helped by pulses since they are high in protein and fiber, which can help you feel full longer. “This new study fits well with our previous work, which found that pulses increased the feeling of fullness by 31 percent,” DeSouza says in Scientific Daily, “which may indeed result in less food intake.”

Though the weight loss was small, he added, “our findings suggest that simply including pulses in your diet may help you lose weight, and we think, more importantly, prevent you from gaining it back after you lose it,” he added.

The health benefits of pulses

Adding pulses to your diet every day may accompany lasting weight loss, but there are several other powerful health benefits of beans:

• Low glycemic index: Pulses won’t make your blood sugar spike through the roof when you eat them, which can make it a perfect option for individuals who have diabetes. A 2019 review adds that having good blood sugar control can decrease the risk of developing heart disease, stroke, or damage to nerves and kidneys.
• High in iron: Women of reproductive age are at risk of becoming anemic, which is a condition that occurs when you don’t have enough iron in your body. With anemia, your body isn’t making enough healthy red blood cells or the blood cells aren’t working properly according to the Office of the Assistant Secretary for Health (OASH).
• Contain phytochemicals and antioxidants: According to the Food and Agriculture Organization, pulses may provide anti-cancer properties and fend off cognitive decline.
• Lower cholesterol: An older study found that participants who ate 2 servings of 150 grams per day (dry weight) of pulses saw a decrease in total cholesterol and LDL (“bad”) cholesterol levels.
• Contains many essential nutrients: A 2014 review indicates that pulses are high in many essential vitamins and minerals, including zinc, folate, and magnesium.

How to eat them

Another great reason to add pulses to your day is that they are extremely versatile and tasty. Check out some of our favorite recipes that contain pulses:

• Vegan Sweet Potato Chickpea Burger: you don’t need beef to make a burger, so instead combine chickpeas and sweet potato to get the perfect combination for your next cookout.
• White Bean Zucchini Pesto Pasta: believe it or not, pulses go great with pasta night! This recipe combines white beans, zucchini, and vegan pesto to really amp up the nutrients and the flavor.
• Warm and Spiced Lentil Stew: the cold weather is just around the corner and what better way to stay warm then cooking up a batch of stew. This one has flavor that can’t be beat and red lentils to keep you satisfied.

Bottom Line: To lose weight and keep it off, add beans and pulses to your diet

If you want to lose weight and keep it off, skip the extreme diets and add more plant-based foods to your plate. Healthy eating and sustained weight loss go hand-in-hand, but to avoid gaining weight back, make lifestyle changes you can stick to. Adding in ¾ cup of pulses to your day may not only help with weight loss, without changing anything else about your diet, but also prevent the weight gain from coming back.

The post To Lose Weight And Keep It Off, Add These Plant-Based Foods to Your Plate appeared first on The Beet.

The common thread amongst the world’s healthiest diets is that eating more plant-based foods is better for us than animal products, and nations that have the least chronic disease eat the most vegetables, fruits, whole grains, and legumes. Your grandma was right when she told you to eat your vegetables, and a lot of it comes down to common sense.

We’re all aware that we need to reduce added sugar and avoid processed foods, and eating what is considered ‘real’ food, or whole food, is still the best strategy. However, which ‘real’ foods should we eat – and in what ratios? Should we focus on carbs and whole grains or skip those and focus on fats and protein?

Scientists have argued about macronutrient ratios for years, and many health experts don’t agree on which diet is best. Public health recommendations from the Dietary Guidelines for Americans and the American Heart Association advise people to include all food groups and eat nutrient-dense foods (such as vegetables) and base their calorie intake on sex, age, and activity level.

However, with any diet, the big caveat is that what works for one person may not work for another. This is the basis of personalized nutrition, which takes into account your genes, biochemical individuality, health history, and lifestyle to determine what you should eat. This explains why your friend can eat pasta for dinner and not put on weight while you may only have to look at a cookie and feel as if the pounds are about to pile on.

People react differently to foods because of how their digestive and immune systems work. Some people may feel bloated and sluggish after a meal high in protein, while others can’t tolerate bread, or have adverse effects to vegetables like eggplant or other nightshades. (Supporting a healthy digestive system may actually resolve these issues, and enable people to eat a more varied diet.)

Unless you’re going to investigate your genes and metabolism to find a personalized diet (which is a great idea if you have the resources), most of us need to make an informed decision of which diet to eat based on the latest scientific evidence, plus what foods we tolerate and enjoy, our individual weight loss or health goals, and our value systems.

Here is what the latest research says about the relative health and weight loss benefits of popular diets, including who they may be suitable for, how to follow them, and whether you can do them while trying to eat plant-based. Find the one that’s right for you.

1. What is a Plant-Based Diet?

A plant-based diet is one that is either exclusively, or predominantly comprised of foods that grow from the ground – vegetables, fruit, nuts, seeds, legumes, and whole grains – and excludes animal products such as meat, dairy, or poultry. People may choose this diet for their health, the environment, or ethical reasons often eating a combination of whole foods and processed foods to varying degrees but the common denominator is more whole plant-based foods than animal products.

Plant-based diets are endorsed by the Academy of Nutrition and Dietetics for health benefits and the prevention of chronic disease, so long as you include all the essential nutrients. Furthermore, plant-based diets can help someone to maintain a healthy weight.

Not only do plant-based diets impact health, but they also benefit the environment, since animal agriculture is one of the highest contributors of greenhouse gases known to man.

What to eat on a plant-based diet:

• a wide variety of different colored vegetables such as carrots, peppers, cauliflower, green beans, squash, tomatoes, and mushrooms
• leafy greens such as cabbage, kale, bok choi, spinach, and arugula
• starchy vegetables such as sweet potatoes and beets
• fruits such as apples, citrus, berries, mangos, and pineapples
• legumes, beans, and pulses such as chickpeas, kidney beans, and lentils
• soy, tempeh, natto, and miso
• nuts such as walnuts, almonds, hazelnuts, cashews, macadamias, and Brazil nuts
• seeds such as pumpkin, sunflower, flax, hemp, and chia
• healthy fats sources such as avocado, olive oil, and olives
• seitan which is a wheat-based protein 
• plant milk such as hemp, oat, and almond
• fresh herbs, dried spices, and nutritional yeast
• sweeteners such as maple syrup, stevia, and coconut sugar in smaller amounts

What to avoid on a plant-based diet:

• all types of meat including red meat, processed meats, and poultry
• fish and seafood
• milk and dairy products such as yogurt, cheese, and cream
• eggs
• animal-based food additives such as cochineal and gelatin (if you are strictly plant-based)

Bottom Line: A plant-based diet can help someone maintain a healthy weight and prevent chronic disease.

The Difference between Plant-Based and Vegan Diets?

You have heard a lot about plant-based foods and eating more plant-based recently, but may wonder: What is the difference between plant-based and vegan?

Being vegan is an ethical lifestyle choice that excludes all animal products and using animals for the production of food, clothing, cosmetics, household products, or as entertainment or any other reason that exploits or harms animals. Vegans usually exclude honey as it is a product of bees (and may be harvested in a way that is harmful to the bees) as well as products that have been tested on animals. Some also exclude foods containing palm oil, due to fact that palm growing has led to deforestation which has an impact on animals and biodiversity.

Vegans generally stay away from any food that is derived from animals, harms animals, or where animals are hurt or exploited in the process of making it. For instance, some wine uses egg whites or fish bladders in the “fining” process to “clarify” the wine as it’s being filtered and particles from the grape plant are removed. Vegan is not synonymous with healthy, however, since it’s possible to eat processed food or added sugar and still be vegan. Choosing a diet of whole foods that are plant-based and minimally processed is considered a healthy approach.

Bottom line: A diet of whole plant-based foods that is full of plant-based proteins such as legumes, nuts, seeds, and high in fiber from vegetables, leafy greens and fruit is healthier for you than one that includes processed foods. There are many ways to be vegan, some healthy, some not, but the more healthy whole plant-based foods you eat the better.

2. What is a Flexitarian diet?

A flexitarian diet is also what some people also refer to as ‘semi-vegetarian’ or even pescatarian since it allows the dieter to be plant-based most of the time but also includes more flexibility as merited by the situation. Flexitarianism is a growing diet trend that involves eating most of your calories from plant foods but occasionally including animal products such as lean meat, fish, dairy, and eggs.

Some people use a flexitarian approach to try out eating plant-based or to gradually phase out animal products, and this might be an easier way for them to make the change. This approach can help someone achieve eating 95 to 100 percent plant-based, which is the best way to eat for health and longevity according to the Blue Zones research, by Dan Buettner, who looked at the diets and lifestyles of the world’s longest-living people.

A 2016 review of the evidence for flexitarian diets and health suggests there are benefits for weight, metabolic health, blood pressure, diabetes, and inflammatory bowel disease. The authors noted that there is more tendency for females than males to eat this way, and men should be encouraged to try it too.

What you can and cannot eat on a Flexitarian diet

Someone on a flexitarian diet can choose specific days to eat plant-based meals or may choose specific circumstances, such as only eating animal products when out dining with friends.

What to eat most of the time:

• vegetables and fruits
• whole grains such as whole-wheat bread, rice, quinoa, barley, and oatmeal
• legumes such as beans and lentils
• nuts, seeds, and nut butters
• healthy fats such as olive oil, olives, and avocados

What to eat occasionally:

• lean meat
• fish
• eggs
• dairy foods

Because flexitarian diets allow for a flexible approach to plant-based eating, and are often done for health reasons, or to benefit the planet, many people on a flexitarian diet only choose to eat free-range or pasture-fed eggs and meat.

Bottom line: A flexitarian diet can help some transition to a more plant-based diet which is beneficial for health, weight, and longevity.

3. What is a Vegetarian diet?

A vegetarian diet excludes meat and fish but includes dairy products and eggs. Those who eat a vegetarian diet and additionally avoid eggs refer to their diet as Lacto-vegetarian.

A 2014 study on Seventh Day Adventists in the US revealed that a vegetarian diet was associated with lower incidents of mortality from cardiovascular disease and all causes, compared to non-vegetarian diets. Interestingly, the authors noted that results weren’t the same in the British vegetarians in the EPIC-Oxford study. It seems that the Adventists were motivated by health and ate more fiber and vitamin C than their British counterparts, who may have chosen to be vegetarian for ethical rather than health reasons.

A healthy whole-food-rich vegetarian diet includes eating every color of the rainbow in vegetables, fruits, whole grains, nuts, seeds, and legumes. However, it’s also possible to be an ‘unhealthy’ vegetarian, choosing saturated fat-filled cheese and full-fat dairy, as well as sugar-laden processed foods, which increases the risk of weight gain and chronic disease.

What you can and cannot eat on a Vegetarian diet

A vegetarian diet commonly includes both eggs and dairy, but Lacto-vegetarians also avoid eggs.

Pescatarians are similar to vegetarians, but also eat fish. Some pescatarians also stay away from dairy but in general pescatarians eat fruits, veggies, nuts, seeds, whole grains, beans and avoid eating meat and poultry.

What you can eat:

• a variety of different vegetables and fruits
• nuts, seeds, and nut butters
• legumes, beans, and pulses
• whole grains such as whole-wheat bread, rice, quinoa, barley, and oatmeal
• eggs and dairy products such as milk, yogurt, and cheese
• healthy fats such as olive oil, olives, and avocados
• honey

What to avoid:

• all types of meat and meat products
• fish and seafood
• animal-based food ingredients such as lard, gelatine, and cochineal

Bottom line: Research shows that healthy vegetarian diets can reduce the risk of early death and chronic disease. But to lose weight keep your dairy (and particularly cheese) in check and avoid added sugar. If you are eating fish, you are following a pescatarian diet.

4. What is the Mediterranean diet?

The Mediterranean diet is the star of the show when it comes to evidence-based diets for health and longevity. A 2021 review in Nutrients found that the Mediterranean diet coupled with physical activity is ‘the winning combination’ to counteract chronic diseases and promote healthy aging. The authors note that previous research indicates that strict adherence to the Mediterranean diet is correlated with the following health improvements:

• lower risk of mortality from all diseases
• lower risk of mortality due to cardiovascular disease
• lower risk of tumor occurrence and progression
• lower incidence of Parkinson’s and Alzheimer’s disease

Additionally, while the Mediterranean diet maintains a healthy body mass index (BMI, a reduced-calorie version of the diet is a safe and reliable strategy for weight loss, notes the review.

In a recent study published in the journal of Heart, researchers found that a modified “greener” version of the Mediterranean diet resulted in both weight loss and improved cardiovascular and metabolic risk factors. The Green Mediterranean diet is one with less animal protein and more plant-based protein, so you eat less cheese, dairy, poultry, lean meat, and more plant-based protein such as legumes, vegetables, nuts, seeds, and fruit.

What you can and cannot eat on a Mediterranean diet?

While there are different versions of the Mediterranean diet including the ‘greener version‘, the following is a widely accepted definition of the traditional diet according to an RD:

What to eat on the Mediterranean diet:

• seasonal, fresh vegetables
• fresh fruit for dessert
• legumes
• whole grains
• nuts
• olive oil
• low to moderate amounts of wine consumed with meals
• moderate amounts of cheese and yogurt
• low to moderate amounts of fish and poultry
• honey only occasionally as a sweetener

What to avoid on the Mediterranean diet

• red meat  – eat only in small, infrequent amounts
• refined grains such as white bread and pasta
• processed foods
• sugary drinks and desserts
• butter – replace it with olive oil instead

The traditional Mediterranean diet emphasizes an abundance of plant foods but the greener version which is lower in animal foods and supplemented with walnuts, green tea, and Mankai duckweed showed greater improvements over six months in cardiometabolic health and waist circumference in a 2020 study on overweight adults.

Bottom line: The Mediterranean diet is an evidence-backed diet for health and longevity if people adhere to it. A greener version lower in animal products and supplemented with additional beneficial plant foods may be better for health and weight management than the traditional diet.

5. What Is the Keto diet?

The keto, or ketogenic diet, is a high-fat, low carbohydrate diet that people use for fast weight loss even though it’s widely known to be unhealthy long-term. By eating fewer than 10 percent of your calories from carbs, it restricts the body’s usual source of glucose (from carbohydrates) and because of the high fat intake, switches over the body’s energy system to metabolize fat, which gets broken down to ketones, a much less efficient fuel system.

By eating fewer carbs and producing less insulin, and breaking down fatty acids into ketones for fuel, the diet does work for quick weight loss. However, despite its popularity, the diet is nearly impossible to stick to and can cause adverse health effects ranging from the ‘keto flu’ where you have low energy, to longer-term damage to your organs.

For example, a 2021 review notes that the keto diet leads to more emergency room visits and admissions for dehydration, electrolyte disturbances, and hypoglycemia. On the plus side, the keto diet may be suitable for obese patients or improving blood pressure and glucose regulation in people with diabetes, according to the review, but it’s not recommended for anyone with cardiovascular disease or concerns, since it can cause LDL or “bad” cholesterol to spike.

The Academy of Nutrition and Dietetics advises that keto diets are severely restrictive, with followers eliminating healthy whole grains, antioxidant-rich fruits, and immune-boosting foods like vegetables – just because they contain carbs. Since carbohydrates are our body’s main energy source, and plant-based foods contain essential nutrients, the keto diet can cause health issues over time. Furthermore, the diet is not suitable for people with certain health conditions or a history of eating disorders.

Additionally, people are recommended to follow the diet for a limited number of weeks, and under a doctor’s supervision, since monitoring kidney function is important, since going into ketosis puts a strain on the kidneys. In one tragic story, a popular Bollywood actress died at age 27 when following a keto diet, and her family blamed the diet for her kidney failure.

What you can and cannot eat on a Keto diet

The keto diet specifies that macronutrients are eaten in the following ratios:

• 55 percent to 60 percent of calories from fat
• 30 percent to 35 percent of calories from protein
• 5 percent to 10 percent of calories from carbohydrates

The traditional keto diet (as defined by sources such as Atkins.com) is heavy on meat, fish, eggs, full-fat dairy, and other unhealthy saturated fats. However, it is possible to follow a keto-friendly plan on a plant-based keto diet that is healthier, more nutrient-dense, and fiber-rich, by eating foods such as avocado, coconut oil, nuts, seeds, and other polyunsaturated fats.

What to eat on a plant-based keto diet:

• nuts and nut butter made from macadamias, pecans, walnuts, or Brazil nuts
• seeds such as pumpkin and flax
• avocados
• coconut and coconut oil
• tofu and tempeh
• non-starchy vegetables such as leafy greens, cauliflower, zucchini, peppers, mushrooms, broccoli, green beans
• seaweeds including nori, kelp, and dulse
• small quantities of berries
• stevia as a sweetener

What to avoid on a plant-based keto diet:

• starchy grains such as bread, pasta, and rice
• starchy vegetables such as sweet potato, corn, potatoes, tams, beets, and squash
• legumes such as beans and lentils
• fruits and fruit juices
• sugary foods and drinks
• alcohol
• maple syrup and agave syrup

It’s important to note that people eating a strict plant-based diet don’t need to restrict their diets any further than they do already. Vital nutrients such as vitamins, amino acids, vitamins, minerals, and antioxidants are contained in the list of foods that keto excludes (such as fruits), so it’s unhealthy to try to sustain it for long periods of time. Someone who eats a plant-based diet should consult a medical professional or dietitian before starting a keto diet.

Bottom line: A keto diet for weight loss is meat and dairy heavy and may cause adverse health effects. Although it’s possible to follow a plant-based keto diet, the restrictive nature makes it unadvisable to follow for long periods of time and someone should speak to a doctor first.

6. What Is the Paleo diet?

The paleo diet is based on what our ancestors ate in Paleolithic times (between 2.5 million years ago to 10,000 B.C) when they were hunter-gatherers. Some research has suggested that eating foods you could hunt or gather benefits for weight loss, athletic performance, and the prevention of cardiovascular disease although results are inconclusive.

What you can and cannot eat on a paleo diet

A traditional paleo diet emphasizes animal products such as meat, fish, and eggs that make it difficult for people who want to eat more plant-based foods to follow. However, the functional medicine practitioner and author Dr. Mark Hyman coined the term ‘Pegan’ as a combination of a paleo and vegan diet.

According to Dr. Hyman, who recommends the Pegan diet to his patients, this approach combines the best aspects of both diets, encouraging anti-inflammatory whole foods and no added sugar or processed wheat or flour. Furthermore, people can personalize their food choices according to their health conditions, preferences and needs. The Pegan diet might be ideal for those who want to transition to a more plant-forward way of eating, or those that have inflammatory, digestive, or immune-related health conditions.

What to eat on a Pegan diet:

• low-glycemic vegetables and fruits – this should make up 75% of the plate
• nuts (not peanuts) and seeds
• coconut
• avocados
• sardines
• olive oil
• lentils and beans sparingly
• gluten-free whole grains sparingly

What to avoid on a Pegan diet:

• gluten in grains such as wheat and rye, eat heirloom wheat (Einkorn) instead
• big starchy beans such as butter beans
• meat and animal products, although they can be eaten sparingly as a ‘condiment’
• sugar and sugary foods and drinks
• dairy products, only eat organic goat products occasionally

Bottom line: The Paleo diet is difficult to follow if you are plant-based, but a Pegan diet combines the best aspects of a vegan and Paleo diet and may help people to lose weight and prevent or treat inflammatory and digestive conditions

So what is the healthiest diet?

Plant-based diets and the Mediterranean diet are backed by dozens of studies that provide convincing evidence that eating plant-based whole foods is the healthiest choice for disease prevention, long-term weight loss, and maintaining a healthy weight. You’re never going to meet a health expert who tells you to avoid vegetables, so filling your plate with every color of the rainbow of vegetables is a safe bet for your health.

To lose weight, focus on eating real foods and ingredients that are as natural, whole, and as fresh as possible. It’s about what you add as well as avoid when losing weight and a fiber-rich diet can help keep you full and avoid snacking as well as balance your blood sugar. This all helps you to lose weight. As far as how much protein, carbs, and fats to eat, it depends on your weight status, your overall health, and your training goals.

For example, if someone wants to lose weight they may skip the rice or noodles and replace this with a smaller serving of starchy vegetables such as sweet potato, and add more leafy greens or protein to the plate.

It’s equally important to enjoy food and the social aspect of eating with our friends and family. Some people successfully enjoy treats as part of a healthy balance and subscribe to the 80/20 rule of eating healthy clean whole food 80 percent of the time and enjoy treats or snacks that suit them for the remaining 20 percent of their calories. This may work for some dieters, but not others who find that it’s a slippery slope (to adding too many calories back).

Regardless of which diet you choose to be healthy and lose or maintain a healthy weight, you should always combine a life of healthy eating with daily physical activity.

Bottom Line: The Best Diet for You Is a Matter of Individual Choice

To be your healthiest, fill at least half of your plate with vegetables as a starting point – and add in macronutrients such as protein, complex carbs, and healthy fats according to your goals and body type.  No matter which diet you choose, keep active!

For more great content like this, check out The Beet’s Diet & Weight Loss articles for the latest research and advice on how to maintain a healthy weight or lose weight on a plant-baed diet.

The Top 20 Veggies with the Most Protein

Everyone who contemplates going plant-based has the same question: where do I get my protein? Simple answer: Vegetables! Contrary to the popular belief that you have to eat animal protein to get enough into your diet, one of the best ways to get protein is by eating vegetables. Animals provide protein because they’re fed a diet of plants that are high in protein, so if you cut out the middleman — or middle cow or middle chicken in this case — you can get the same protein just by going direct-to-the-source.

1. Soy Beans

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado!1 cup equalsProtein – 28.6gCalories – 298Carbs – 17.1gFiber – 10.3gCalcium – 175mg

2. Peas

If the pod, that peas are grown in, is split down the middle, that is an indicator they are ripe. Seeds inside the pod vary and can be green, white or yellow. 1 cup equalsProtein – 8.6gCalories – 134Carbs – 25gFiber – 8.8gCalcium – 43.2 mg

3. Corn

Fresh corn is a great source of energy for those who like to stay active. Protein isn’t all that corn has to offer. Corn provides the body with potassium and B vitamins. 1 cup equalsProtein – 5.4gCalories – 177Carbs – 123gFiber – 4.6gCalcium – 4.9mg

4. Artichoke Hearts

Artichokes are part of the sunflower family. The fiber in artichoke hearts is great for supporting digestion. 1 cup equals Protein – 4.8g Calories – 89 Carbs – 20g Fiber – 14.4g Calcium – 35.2mg

5. Asparagus

If not properly stored, Asparagus tends to go bad quickly, To elongate freshness, put damp paper towels around the stems, or place the entire asparagus bunch in a cup of water (like flowers) to maintain freshness longer. 1 cup equals Protein – 4.4g Calories – 39.6 Carbs – 7.4g Fiber – 3.6g Calcium – 41.4mg

6. Brussel Sprouts

Brussel sprouts have more Vitamin C than an orange. If your Brussel sprouts have a rancid odor that is an indicator you overcooked them. The smell occurs because the sprouts are composed of a great amount of sulforaphane. 1 cup equals Protein – 4g Calories – 56.2 Carbs – 40g Fiber – 4g Calcium – 56.2mg

7. Broccoli

If you are trying to lose weight broccoli is a great addition to your diet because it consists of 90 water and is also high in fiber. 1 cup (chopped) equals Protein – 3.8g Calories – 54.6Carbs – 11.2g Fiber – 5.2g Calcium – 62.4mg

8. Mustard Greens

Mustard greens provide the body with tons of Vitamin A, Vitamin C, Vitamin K and fiber. Adding steamed mustard greens into your diet has been known to lower cholesterol and reduce inflammation. 1 cup equals Protein – 3.2 g Calories – 21 Carbs – 2.9g Fiber – 2.8g Calcium – 104mg

9. Avocado

Avocado is commonly mistaken as a vegetable but it is technically a fruit. This fruit had to be included in our veggie list because it isn’t just tasty but super nutritious. Avocados are packed with protein but they are a great source of potassium and fiber. Avocados are a great addition to any salad, sandwich and even smoothie! 1 cup equals Protein – 3.0 g Calories – 240 Carbs – 12.8 g Fiber – 10.1g Calcium – 18 mg

10. Onions

Onions are an unappreciated food hero since they provide 20 percent of your daily Vitamin C and deliver an abundance of antioxidants that can reduce inflammation.1 cup (chopped) equalsProtein – 2.9gCalories – 92.4Carbs – 21.3gFiber – 2.9gCalcium – 46.2mg

11. Beets

The entire beetroot is edible including the leaves which contain loads of vitamin A, calcium, iron and potassium. Beetroot is high in sugar but is considered one of the most nutritious veggies used in salads and soups. 1 cup equals Protein – 2.8 g Calories – 74.8 Carbs – 17g Fiber – 3.4g Calcium – 27.2mg

12. Oyster Mushrooms

Oyster mushrooms are commonly seen in Chinese dishes. They grow best in a controlled environment indoors. Oyster mushrooms have so many nutrients to offer besides protein such as iron, calcium, zinc and folic acid. 1 cup (raw and sliced) equals Protein – 2.8g Calories – 37 Carbs – 5.6g Fiber – 2.0g Calcium – 2.6mg

13. Bok Choy

Bok Choy is a member of the mustard family. One of the oldest cultivated vegetables in the world, Bok Choy means “white vegetable” and is a great source of vitamins A, C, B6, K, and E, magnesium, potassium, iron, manganese, and calcium. 1 cup equals Protein – 2.7 g Calories – 20.4 Carbs – 3.1g Fiber – 1.7g Calcium – 158mg

14. Green Beans

Green beans are a great source of vitamins B, C and K, and minerals such as magnesium, iron and manganese. Green beans should be cooked before eating, to destroy lectins. China is the biggest grower of green beans in the world, exporting over 15 million tons a year. 1 cup equals Protein – 1.8 g Calories – 31 Carbs – 7 g Fiber – 2.7 g Calcium – 37 mg

15. Cauliflower

The most nutritious way to consume cauliflower is steamed. Don’t get intimidated by orange, purple or green cauliflower. All three types have the same benefits as white cauliflower. 1 cup equals Protein – 2.2g Calories – 28.6 Carbs – 5.4g Fiber – 2.8g Calcium – 19.8mg

16. Turnip

You can eat the entire plant, root and leaves. The turnip root is high in vitamin C and the greens are high in vitamins A, C, E, B6 and K, believed to counter inflammation. Add turnip roots to soup, or mash them. Add them to salads. 1 cup equals Protein – 1.6g Calories – 28.8 Carbs – 6.3g Fiber – 5.0g Calcium – 197mg

17. Alfalfa Sprouts

Alfalfa sprouts might be little but they sure are powerful. Plus they’re quick and easy to grow. They are loaded with Vitamin C, Vitamin K, Iron and more. But because they have been known to carry bacteria, make sure to fully cook alfalfa sprouts if you have a fragile immune system or are pregnant. 1 cup equals Protein – 1.3 g Calories – 8 Carbs – 0.7 g Fiber – 0.6 g Calcium – 10.6 mg

18. Tomatoes

Keep your tomatoes fresher for longer by storing them stem down. When exposed to sunlight the Vitamin C in a tomato will diminish. 1 cup equals Protein – 1.3g Calories – 26.8 Carbs – 5.8g Fiber – 1.8g Calcium – 14.9mg

19. Zucchini

Zucchini has an abundance of potassium, even more than a banana! The reason zucchini isn’t high in calories is that it is made up of 95% water. 1 cup equals Protein – 1.2g Calories – 28.8 Carbs – 7.1g Fiber – 2.5g Calcium – 23.4 mg

20. Spinach

Spinach is filled with Vitamin A, Vitamin E, Vitamin K, fiber and protein. The best part about spinach is you can sauté it, blend it or eat it raw! Spinach is best grown in rainy and cool weather. 1 cup equalsProtein – 0.9gCalories – 6.4Carbs – 1.0 gFiber – 0.6gCalcium – 27.7 mg

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But the question isn’t just how to eat less sugar, but how to choose your sugar wisely since not all sugar reacts the same way in your body. The sugar in a banana (14 grams) is not the same as the sugar in a donut (11 grams) or chocolate chip cookie (9 grams). Knowing how much sugar to eat, and how to choose natural sugar in plant-based foods over added sugar from food processed in a plant, is the secret to a successful healthy, sustainable diet. Getting added sugar out of your diet, and focusing on those carbs that are high in fiber, will help you crush your cravings and satisfy your sweet tooth, without all the unhealthy risk factors that too much sugar can bring.

Is added sugar bad for you?

People lump all sugary foods into the same jar. Yet there’s a difference between natural sugar, found in fruits and vegetables, and added sugar or simple cane sugar. “While all sugar is in essence broken down and utilized in your body the same way, the natural sugar you find in whole foods is packaged with other healthy nutrients while added sugar is not,” says Leigh-Anne Wooten, M.S., R.D.N./L.D.N., a dietitian in Charlotte, N.C., and nutrition advisor with Vitamix.

A diabetes doctor explains that your bloodstream can only hold the equivalent of one teaspoon of sugar at a time, and above that, your body releases insulin to signal to the body to move it into the cells or store it as fat, according to Dr. Mark Cucuzella, a Family Medicine professor at West Virginia University School of Medicine.

The vitamins, minerals, and antioxidants found in whole foods support your body’s ability to function properly and maintain long-term health, Wooten says. Plus, the fiber helps slow the digestion and absorption of sugar, providing a steadier supply of energy to the body and preventing spikes in blood sugar.

Added sugar, however, is added to food to enhance flavor or extend shelf life. It’s usually found in processed foods that have minimal nutritional value and are high in harmful things like saturated fat and salt. If your sweet tooth is pushing you to crave these sugary foods, your health could suffer. “Research continues to show that chronic consumption of these foods can increase the risk of diabetes, heart disease, and some cancers,” Wooten says. A new draft scientific opinion from the European Food Safety Authority links added sugars to obesity, liver disease, type 2 diabetes, high bad cholesterol, and high blood pressure.

Too much sugar can also drive weight issues, says Kim Rose, R.D.N., the dietitian for the weight loss app Lose It! and certified diabetes care and education specialist. One teaspoon of sugar contains 15 calories, which may not sound like much until you consider that soft drinks are the number one source of added sugar in the American diet, and one can of soda can contain 11 teaspoons.

How much sugar a day is too much?

In 2020, new dietary guidelines recommend that Americans keep added sugars to less than 10 percent of total calories (on average, most currently eat more than 13 percent). If you’re eating 2,000 calories a day, that’s 200 calories or 50 grams of sugar a day. The shocker? Americans consume an average of 77 grams of sugar per day, according to the American Heart Association, or about three to four times the recommended amount

The World Health Organization has recommended that daily intake of “free sugars” be less than 10 percent of your total calorie intake, adding: “Further reduction to below 5 percent or roughly 25 grams per day would provide additional health benefits.”

“Ideally, less is better,” Wooten says. “Some research even shows a more prudent six percent.” In fact, the American Heart Association recommends that men eat no more than nine teaspoons (36 grams or 150 calories) of added sugar a day, women six teaspoons (25 grams or 100 calories).

And while you might be tempted to turn to artificial sweeteners, avoid making them your go-to. Although the FDA has deemed them safe, their effects on gut health are unclear, Wooten says. Worse? “Some studies show that artificial sweeteners may set you up for a sweet tooth and lead to sweet cravings,” she says. “As part of an occasional treat they’re okay, but when a craving hits, opt instead for naturally sweet plant-based whole foods.”

How to eat less added sugar daily

Fortunately, an occasional plant-based sweet treat every now and then will not cause any lasting health issues. “No food is ‘bad,’ and you can absolutely treat yourself every once in a while without shame and guilt,” Wooten says.

Yet if you’re worried that your sweet tooth is getting out of control, there are a few signs to pay attention to. For starters, putting on extra pounds or having an insatiable craving for sweets could be cause for concern, Rose says. Your sweet tooth might also be problematic if you have lots of cavities, take advantage of free candy whenever and wherever, and have an emotional or mental attachment to food. “Overcoming a sugar obsession isn’t all physiological,” Rose says. “Sometimes, it’s psychological as well.” If that’s the case, you may need the help of a medical professional to address underlying psychological attachments to sugar.

So how can you get sugar cravings under control?

Start by kicking sugar out of your diet with these strategies:

• Satisfy cravings with fruit: When that sweet tooth starts talking, nosh a piece of fruit. Not only does the fruit have sweetness with its naturally added sugars, but it also contains fiber to help control blood sugar spikes, which could be driving those cravings, Rose says.
• Track your food: Numerous apps, including Lose It!, tell you how much added sugar is in a particular food. By keeping tabs on this, you can spot pitfalls in your diet – like sugary beverages and foods you never suspected might contain sugar — and choose healthier foods, Rose says. The bonus? Almost 80 percent of people said that tracking their food encouraged them to incorporate more plant-based foods into their diet, according to a Lose It! survey.
• Know sugar’s other names: Because added sugar has over 60 names for it, you need to familiarize yourself with what they are. Check out this list from Sugar Science, but in general, any word that ends in “ose” or words that use “syrup” or “sugar” should be red flags.
• Read food labels on processed foods: It’s a no-brainer that cakes, cookies, and ice cream, even if they’re vegan, have sugar. Yet you might be shocked to learn that foods like ketchup, pasta sauce, salad dressing, barbecue sauce, snack foods, cereals, spaghetti sauce, breakfast bars, bread, and plant-based milk contain added sugar. “Many vegan foods, especially the more processed ones, are heavy hitters when it comes to added sugar (along with saturated fat and salt),” Wooten says. Added sugar is now displayed on the nutrition facts panel so make sure you look. Products with less than five percent of the Daily Value (DV) of added sugar are considered low while 20 percent DV or more of added sugar is high.
• Eat more whole foods: Whole foods like fruits, vegetables, whole grains, and legumes contain no added sugar, and although they do have naturally occurring sugar, it’s the healthy kind. Make these the star of your diet, and you’ll automatically eat less added sugar.
• Swap in whole foods for sugar in baking: Although cutting the added sugar in baking can be tricky, you can do it by experimenting with equal amounts of unsweetened applesauce or ripened bananas, Wooten says. Dates, often finely minced or ground into a paste, are also a good replacement. A general rule of thumb: “Add half the weight of dates compared with the amount of sugar listed in the recipe and then adjust,” she says. And know that although they’re often marketed as natural sweeteners, agave nectar, honey, maple syrup, brown sugar, and coconut sugar are considered added sugar.
• Feed it: This might sound like an odd strategy, but by satisfying that sweet tooth with a little sweetness as well as healthy fats, fiber, and protein, you’ll dull that craving at the same time you fuel your body with healthy nutrients, Wooten says. Here are a few recipe suggestions: Avocado chocolate mousse or a vegan chocolate date shake.

Bottom Line: Your health depends on cutting down on added sugar in your diet.

For ways to satisfy your sweet tooth, choose whole plant-based foods with fiber, to keep blood sugar low and under control. Snack on fruit and use whole foods like maple syrup in baking.

For more great content like this, and ways to incorporate a healthy, plant-based diet into your life, check out The Beet’s Health and Nutrition articles.

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“The pegan diet combines two different diets that include paleo diet and vegan diet (famously known as a plant-based diet),” says Clara Lawson, RDN, a Registered Dietitian Nutritionist who has expertise in personalized nutrition and dietary plans based on individual body types and health needs, who also works with USA Hemp. “75 percent of the pegan diet focuses on plant-based foods, while 25 percent of it allows eating foods that come from animal sources.”

To follow a pegan diet, Lawson advises focusing on vegetables, fruits, nuts, and a small amount of meat. “In other words, a plate of pegan diet contains many fruits and vegetables and a very limited amount of meat at the side of the plate,” she says.

It’s certainly not as good as going completely plant-based, but if 75 percent of people went 75 percent plant-based it would be good for them, the planet, and animals of course. And yes, it will likely be good for your waistline, too, thanks to the regime’s emphasis on fruits and vegetables.

How a plant-based diet can help you lose weight

“A plant-based diet helps you to lose weight in two major ways. Firstly, plant-based foods contribute to a limited calorie count. It means you can eat plenty of plant-derived foods while consuming fewer calories since most vegetables and fruits have low calories in them,” explains Lawson, adding that one can eat larger quantities of plant foods without gaining weight. “Research has confirmed that a plant-based diet allows people to consume about 700 fewer calories in a day as compared to the animal-based keto diet,” she continues.

Next, Lawson highlights the fact that plant-based foods are full of fiber, which “maintains the state of satiety and prevents binge-eating or overeating.” She elaborates: “When your body is having a sufficient amount of fiber, you are very less likely to go for unhealthy snacks, and this way, you don’t feel like eating.”

Another great perk of plant-based diets when it comes to shedding pounds? “Fiber-rich foods also promote good bacteria in your gut and contribute to the production of appetite-reducing hormones,” says Lawson. “So, by controlling your appetite and avoiding unnecessary eating, a person loses weight with the help of a plant-based diet.”

Given all these benefits of a plant-based diet, adopting a predominantly plant-based diet may similarly help you drop pounds. “Going pegan makes a consumer more conscious of what they eat and from where their foods come. This is also similar to a plant-based diet because you focus on sustainable food sources, but you are still consuming meats,” says Dr. Jaydeep Tripathy, a primary care doctor at Doctor Spring, noting that a truly vegan diet excludes all meats, including fish, and dairy, such as eggs. “With a pegan diet, you eat less meat and more fruits and veggies. By consuming healthier foods that are rich in fiber and low in calories, you are filling your tummies without adding to your weight.” Beyond the consumption of animal products, there are some other drawbacks to the pegan diet, like restricting some healthy food choices, such as grains, legumes, and most dairy products, which all have health benefits,” as Tripathy points out.

Other health benefits of going plant-based

But wait, there’s still more! More incredible benefits, that is, of adopting a plant-based diet. Obviously, if you’re on the fence between trying pegan and vegan, we’re all for taking the 100 percent plant-based plunge given the evidence-based science touting its health powers.

“The most amazing benefit of plant-based foods is that it doesn’t let inflammation occur in the body, which is the leading cause of many health problems including cancer and heart diseases,” says Lawson, further noting that a diet that is high in fruits and vegetables (say, a nutrient-dense pegan diet) keeps the immune system strong and inflammation at bay.

“Plant-based foods also help to reduce the risk of cancer significantly. The two major causes of cancer are weight gain and inflammation, and a plant-based diet deals with both these issues and therefore reduces the risk of cancer,” Lawson comments.  “Additionally, a plant-based diet is also highly recommended for preventing dementia and other cognitive disorders. The presence of antioxidants in plants makes sure to clear out all the free radicals and protect the brain from cell damage, and that is why it reduces the likelihood of mental problems,” she says.

For all those reasons and more, we think we’ll skip the meat — even if it’s just the “condiment” — and commence quinoa salad and smoothie time in this household.

If you’re looking for more ways to incorporate a healthy, plant-based diet into your day-to-day life, check out our Health and Nutrition articles.

The post If You Want To Go More Plant-Based, This Is the Perfect Diet for You appeared first on The Beet.

These whole foods rely on fiber molecules to create shape, stencil strength to grow (up toward the sun or in the case of roots like carrots down to absorb the minerals from the soil), and unlike animals and humans who have our muscular-skeletal framework, fiber only exists in plants.

Fiber helps you lose weight, lower cholesterol, and keep blood sugar steady

So what does fiber do in our bodies? Fiber, and specifically soluble fiber, can help you maintain a healthy weight or lose weight, lower your cholesterol and keep blood sugar from spiking, which is essential for anyone trying to reverse or treat diabetes or prediabetes. Fiber has also been shown to lower risk of heart disease, and even protect against certain cancers including colon cancer, which now is a disease that effects people at every age and lifestage.

In one study, 345 people recorded the amount of fiber they ate over six months, and the more fiber they added to their diet, the more they were able to stay on a low-calorie diet and succeed at weight loss. In another study of people taking statins to regulate their cholesterol, when they added psyllium, a natural soluble fiber, to their diet, it resulted in lowering their LDL (or bad) cholesterol significantly more than those who took statins alone without the fiber.

What is the difference between soluble fiber and insoluble fiber

There are two types of fiber and both have major health benefits to help your digestive system do its job and protect you from heart disease, inflammation and other lifestyle diseases. The more fiber you have, of soluble and insoluble, the healthier your gut microbiome will be, the more steady your blood sugar and the less inflammation in the body. (A diet rich in red or processed meat has the opposite effect, driving up inflammation and risk of heart disease.

Here’s the difference between soluble fiber and insoluble fiber, and where to find each. Try to get both in your daily diet.

• Soluble fiber is the kind that down in water and forms a gel-like substance that helps slow down the absorption of food as it moves through the body, from the stomach to the intestines. Foods high in soluble fiber are beans, bananas, potatoes, apples, and pears as well as grains like oats and barley.
• Insoluble fiber is sometimes called roughage because it does not break down in water.  Insoluble fiber helps move food through the lower half of your digestive tract, your lower intestines and colon, and helps your gut microbiome shift from unhealthy bacteria to healthy as they try to break down the hard-to-digest fiber particles. You get it in whole grain products as well as berries, grapes, carrots, and fruit peals, especially apple and pear peel.

Fiber helps keep things moving, but not too fast, through the digestive tract

Think of fiber as your dietary traffic cop that helps direct the food you eat through your system, helping it move steadily, as opposed to speeding, so that nutrients can get absorbed at a measured pace. Too fast, and macronutrients such as simple carbs in sugary sweets, sodas, white bread, rice, or pasta gets dissolved almost instantly, causing a rush of calories and energy to enter your bloodstream, which is great when you’re out running a 10K but otherwise it triggers a spike your blood sugar, that in turn sends insulin surging.

But when you eat high-carb foods devoid of fiber, such as simple sugar, and you are not doing jumping jacks, your body realizes it can’t use all that energy at that moment, so it sends it packing to your fat cells, to get stored for later use. If fiber is present, in the form of whole grains such as whole-wheat bread (look for 4 grams of fiber per slice) or quinoa or whole oats, then it slows down this rate of absorption and allows the body to take in the nutrients and calories in a way that it can use them up, not need to shunt them off to the fat storage units (our fat cells).

 Here is how to get more fiber into your diet

Start your day with oats, throw on a handful of blueberries, and avoid adding sugar to your oatmeal. Or choose a breakfast of avocado toast. Eat a big salad for lunch with beans, seeds and vegetables of all varieties and make yourself a dinner that includes rice and beans, since beans have the highest fiber count per ounce of food, other than seeds. Or have a whole wheat pasta with tomatoes and plant-based cheese for dinner.

How much fiber do you need in a day?

For men, the recommended daily requirement is 38 grams of fiber a day and for women, it’s 25 grams a day, according to the Mayo Clinic. But those are minimums. Most Americans don’t even get close, since 9 out of 10 adults don’t reach their minimum of 5 servings of fruits and vegetables a day.

If you think of it in calories, take in at least 14 grams of fiber for every 1,000 calories you eat. So if you eat 2,000 calories a day, get 28 or more grams of fiber a day.

Eat these 12 foods with some of the highest-fiber content per ounce

• Kidney beans have 47 grams of fiber in one cup
• Chickpeas have 35 grams of fiber in one cup
• Pinto Beans have 30 grams of fiber in one cup
• Chia Seeds have 10 grams of fiber per ounce
• Guava: One cup has 9 grams of fiber
• Raspberries: One cup of raw raspberries contains 8 grams of fiber
• Avocado: One medium-sized avocado has 7 grams of fiber
• Green peas have 7 grams in one cup
• A persimmon has 6 grams of fiber
• Pumpkin seeds have 5 grams of fiber per ounce
• One mango has 5 grams of fiber
• Apples: One medium apple has 4.5 grams of fiber

Bottom Line: As a matter of practice, add beans to your salads, eat more fruit as snacks, and choose whole grains over simple processed white rice, pasta, or bread. The more fiber you eat, the more your body will stay full for longer, making it easier to maintain a healthy weight and lower your risk of major lifestyle diseases like heart disease, diabetes, and certain cancers.

The post What is Soluble Fiber and How Much Do You Need? The Answer appeared first on The Beet.

1. Avocados

It may sound counterintuitive, but avocados can help you lose weight. While avocados do add calories and fat, albeit healthy unsaturated fat, to the diet, but eating them could pay off in the end. “A growing body of evidence shows that the healthy dietary fats, and corresponding calories, in avocados do not contribute to weight gain,” says Wendy Reinhardt Kapsak, M.S., R.D.N., president and CEO of the Produce for Better Health Foundation. Even better? “Avocado eaters are less likely to be overweight or obese.” 

Take, for instance, a study from the journal Nutrients, which showed that avocado eaters weighed less and had lower BMIs than non-avocado eaters. What’s more, those eating about a fifth of an avocado a day had the lowest chances of becoming overweight or obese.

That makes sense when you consider that avocados are a heart-healthy, nutrient-dense source of fiber, which can make you feel fuller faster and longer. A whopping 79 percent of their weight is made up of fiber and water, Kapsak says. They’re also packed with almost 20 vitamins, minerals, and plant-based compounds to get you healthier from the inside out.

Pro tip: Prevent unused avocados (best in the shell and with the pit) from going brown by sprinkling them with lime or lemon juice and covering it tightly with plastic wrap; store them in the fridge for up to three days.

2. Chocolate

Sweet news: Chocolate can help lose weight. But note: “It’s not a magic bullet for weight loss,” says DJ Blatner, R.D.N., a dietitian in Chicago and author of The Superfood Swap. No one is saying to dive into a vat of chocolate. But a little bit goes a long way.

There are three ways dark chocolate could help in the weight department. First, chocolate can enhance your mood, and when you’re in a better mood, you’re more likely to engage in healthy acts of self-care like exercising and cooking nourishing meals, Blatner says.

Chocolate can also help reduce stress, and when you have higher levels of the stress hormone cortisol in your body, it signals to the body to hold onto fat, so you’re more likely to gain weight or at least not lose weight. “Less stress equals less stress eating,” she says. Finally, if you’re eating a small amount of chocolate – one ounce a day – you have less of a  restrictive mindset, which usually leads to diet failure. 

Pro tip: Choose dark chocolate with 70 percent or more cocoa to help you lose weight. Not only is it more filling than milk and has more healthy cocoa flavonoids, but it can be paired with fresh berries to boost nutrition.

3. Dried Fruit

Dried fruit may not be in the same health category as fresh fruit, but that doesn’t mean you should discount it. One reason?  Folks eating dried fruit were generally healthier than those who didn’t and ate more nutrients on the days they ate dried fruit versus when they didn’t, according to a study from the Journal of the American Academy of Nutrition and Dietetics. Although it’s recommended that you eat 2 to 2.5 cups of fruit per day, dried fruit eaters came closer to this goal than those who didn’t eat dried fruit. Plus, dried fruit eaters were more physically active than those who abstained.   

But that’s not all. Even though they ate more calories on days they were eating dried fruit, these individuals tended to have lower body mass index and waist circumference versus those who didn’t. “One reason energy intake might be higher on consumption days yet not translate into higher body weights is that people don’t consume dried fruits every day,” says Valerie Sullivan, Ph.D., R.D.N., a postdoctoral fellow at Johns Hopkins Bloomberg School of Public Health who conducted this research while a student at Penn State in University Park, Penn. Even if you do eat more calories when consuming dried fruit, it’s not a daily occurrence and won’t lead to weight gain as long as you maintain energy balance. And like fresh fruit, dried fruit contains fiber, which may help you feel fuller and support healthy weight maintenance. 

Pro tip: Choose unsweetened varieties of dried fruit to help you lose weight.

4. Pistachios

If you’re stopped eating pistachios because you’ve heard nuts make you gain weight, it’s time to rethink that strategy. In one study from Nutrients, eating pistachios regularly was associated with similar weight loss and reductions in body mass and waist circumference as a control group who didn’t eat pistachios. What gives? Pistachios are slightly lower in calories than what labels list, namely because your body doesn’t absorb all of the fat from the nuts you eat, Blatner says. For instance, one ounce of pistachios is about 160 calories versus 170 calories listed on the food label.  

This, however, isn’t the main reason. “It’s the fact that eating nuts displace other less nutritious, higher-calorie foods,” Blatner says. Nuts, pistachios included, have protein, healthy fat, and fiber, all of which add up to making you feel full. Plus, that one-ounce serving of pistachios goes a long way, as you actually get 49 kernels to fill up on. 

Pro tip: Pistachios are a great food for weight loss. To make it an even better weight-loss snack, buy pistachios in the shell so it takes you longer to eat them.

5. Potatoes

Spuds get a bad rap for boosting weight. Truth is, though, carbohydrates like potatoes are critical to a healthy diet and overall well-being. “Potatoes are high in potassium and fiber, two important nutrients which many Americans don’t consume enough of,” Kapsak says. Potatoes also boost your energy and can help you feel more productive. Both white and sweet potatoes contain these nutrients and count toward your veggie intake.

Because of their high water and fiber content, especially if you eat the skin, potatoes can be particularly filling and provide long-lasting energy, which can lead to weight loss. Take, for instance, a 2014 study from the Journal of the American College of Nutrition in which researchers found that people can eat potatoes and still lose weight. Researchers note that a medium-sized potato contains only 100 calories per serving.

Pro tip: Potatoes are great for weight loss if eaten in a healthy way. If possible, eat your potato baked, with no added fat or plant-based butter or oil since that drives up the calories and negates the health benefits of the fiber.

If you’re looking for more ways to incorporate a healthy, plant-based diet into your day-to-day life, check out our Health and Nutrition articles.

You may think iron is synonymous with meat, and while animal protein certainly has it, that doesn’t mean you can’t get enough iron if you eat a mainly plant-based diet. In fact, you can, if you know the right foods to choose and how to pair them. The daily recommendation from the National Institutes of Health (NIH) for iron intake is 18 milligrams (mg), but not all iron sources are created equal. Here’s what plant-based eaters need to know about iron and which iron-rich foods are best to help reap the benefits.

1. White Mushrooms

1 cup cooked = 3 mg iron (17% daily value (DV))\There are many reasons to eat mushrooms on the regular, but their meaty texture (try a Portobello cap as a meat replacement for a burger!) and ample protein are two of the highlights. Add them to your stir-fry, tacos, or even instead of meat in a faux Bolognese sauce.

2. Lentils

1/2 cup = 3 mg iron (17% DV)You don’t need to eat a huge serving of lentils to get a hearty dose of iron. Just a half-cup provides close to 20% of the iron you need in a day. Just like mushrooms, lentils have a meaty texture that works well in burgers, tacos, or grain bowls.

3. Potatoes

1 medium potato = 2 mg iron (11% DV)The poor potato has gotten such a bad rap. Fear of this carb-rich spud is unwarranted because it’s actually an affordable and delicious source of iron and potassium. So go ahead and have that hash, baked potato, or potato soup and leave the skin on for some added fiber.

4. Cashews

1 ounce = 2 mg iron (11% DV)Most nuts contain iron, but cashews are a standout because they have less fat than some of the other nuts. One ounce of cashews (about 16 to 18 nuts) has 160 calories, 5 grams of protein, and 13 grams of fat. Add a handful of cashews to smoothies, soups, or sauces for some extra creaminess.

5. Tofu

½ cup = 3 mg (15% DV)Not only does tofu have plenty of protein and calcium, but it’s also a good source of iron. It’s very versatile and takes on the flavor of any sauce or marinade, making it a great meat substitute.Keep in mind that you can easily get the iron you need from a plant-based diet.

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