Are you on a plant-based diet but keep on gaining weight? While such results are undoubtedly frustrating, they aren’t always irrational.
A plant-based diet consists of foods that originate mostly from plants, including fruits, vegetables, nuts, seeds, legumes, and wholegrains. Although these ingredients are doubtlessly healthy, you will not lose any pounds unless you take your dietary regime seriously.
These are the top why you are gaining weight on a plant-based diet, explained in detail.
Setting unrealistic goals
Setting unrealistic goals is the first reason for weight gain no a plant-based diet. Most individuals hope for immediate results, even after 24 hours of practicing a dietary regime. Losing fifteen pounds in fifteen days sounds too good to be true. However, such a goal is usually unfeasible. According to the CDC, losing between one and two pounds weekly is considered normal.
Shedding off the excessive number of pounds is best done gradually, as the results are visible for a longer period. Apart from making dietary changes, individuals are required to change their mindsets and make lifestyle changes as well. Instead of feeling grumpy, why not celebrate the small successes in the course of your journey. Patience is key to completing your objective.
Consuming Drinks With Too Many Calories
Another reason for weight gain on a plant-based diet is drinking too many calories. Many people consider sodas plant-based, which is technically true provided they are dairy-free and contain no animal products. Nevertheless, sodas aren’t likely to assist your journey to weight loss, even if they’re labeled sugar-free and calorie-free.
The most recommended drink essential for one’s health is unquestionably water. Instead of waiting to feel thirsty, you should stay hydrated by drinking plenty of water during the entire day. You should carry a water bottle with you on the go, set phone reminders to drink water at given intervals, drink some water prior to a meal, etc. Find out how much water you should drink per day.
Eating Too Much
Another reason why weight gain is common when on a plant-based diet is the absence of portion control. Although plants are healthy due to their vitamin and mineral content, you shouldn’t be eating too much anyways. Planning your meals is vital when on a diet. You should ensure your plan involves enough vegetables, whole grains, and fruit.
Moreover, protein and fiber are indispensable for feeling satiated for longer periods. There are numerous great foods that you can incorporate in your meal plan for the week, including beans, leafy greens, starchy vegetables, whole grains, fresh fruits, nuts, seeds, etc. For instance, you are advised to incorporate pinto beans, black beans, and chili beans.
From the leafy greens category, you can incorporate spinach, lettuce, kale, etc. Starchy vegetables involve veggies like sweet potatoes, potatoes, squash, corn, and others. The choice of fresh fruits is extensive, ranging from apples, bananas, and kiwi to oranges, lemons, etc. It’s paramount to pay attention to serving sizes and watch the number of calories.
A Lack Of Protein Consumption
Many people gain weight when on a plant-based diet because of not consuming enough protein. When starting such a dietary regime, you should keep track of the protein amount you consume daily. The best sources of plant-based protein are beans, lentils, seeds, tofu, whole grains, and nuts. The following link, https://www.bbcgoodfood.com/howto/guide/ingredient-focus-tofu, explains the health benefits of tofu. If you aren’t certain about the protein amount you ingest, you can use a protein calculator on the basis of your age, weight, height, and physical activity levels.
Although skipping meals usually seems like an excellent idea to people on a diet, it tends to do more harm than good. This habit is believed to lead to weight gain, as individuals often compensate for the skipped meal at the next meal by consuming a large number of calories.
Skipping meals should be replaced by eating balanced portions regularly. Once again, meal planning is helpful in keeping to regular eating patterns. The ultimate goal is to consume a sufficient amount of the recommended ingredients, such as fruits, whole grains, and vegetables.
Not Sleeping Enough
Another reason for gaining weight when on a plant-based diet is not getting enough sleep. The relation between sleep and weight loss is undeniable. When getting a sufficient amount of sleep, the body is in a state of relaxation, and stress levels are reduced. Conversely, overeating is usually caused by experiencing high-stress levels, which might be induced by sleep deprivation.
Besides sticking to your daily menu, you’re suggested to set sleep goals and respect them. Otherwise, sleep deprivation will affect not just your weight but your disposition and mood as well.
Being on a plant-based diet means paying attention to foods, drinks, sleep, and regular meals!