Weight loss is remarkably easy, but it need a lot of patience. When you build your meals from a generous array of vegetables, fruits, whole grains, and beans—that is, healthy vegetarian choices. And along with it come major improvements in cholesterol, blood pressure, blood sugar, and many other aspects of health. The message is simple: Cut out the foods that are high in fat and devoid of fiber, and increase the foods that are low in fat and full of fiber. This low-fat, vegan diet approach is safe and easy, once you get the hang of it.

weight loss food

Grains

You should get 8 servings a day. A serving is ½ cup cooked grain, like oatmeal or pasta, 1 oz. of dry cereal (usually ¾ cup to 1 cup), one slice of bread, or half a pita bread or tortilla. Most bagels are actually four servings. Eight servings may sound like a lot, but 1 cup of oatmeal for breakfast, and a bowl of pasta made with 1½ cups of spaghetti with a slice of French bread meets your 8-serving goal.

Legumes

You should have 3 servings from the legume group each day.

Vegetables

You should aim for at least 4 servings of vegetables each day. This means ½ cup cooked or 1 cup raw.  At least 1 of your vegetable servings should be calcium-rich, dark leafy greens, such as broccoli, kale, or collards.

Fruit

Aim for 3 servings of fruit each day. A serving is ½ cup chopped or one small piece of fruit. Aim for low-calorie, high-nutrition fruits like strawberries, kiwis, mangos, blueberries, peaches, plums, oranges, grapefruit, and raspberries.

Protein

Plant foods have plenty of protein. The recommended amount of protein in the diet is 10- 12 percent of calories. Most vegetables, legumes, and grains contain this amount or more. Excellent protein sources include beans or lentils (especially in combination with rice or other grains) and meat analogues, such as veggie burgers.

Foods to avoid

  • Meats, poultry, fish, eggs (both whites and yolks), and all dairy products(regular and non-fat), including milk, yogurt, cheese, ice cream, cream, sour cream, and butter.
  •  Added oils, such as margarine, salad dressings, mayonnaise, and cooking oils.
  • Fried foods, such as potato chips, French fries, onion rings, tempura, and donuts.

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