How to Eat Only Food From Plants for Weight Loss

A vegetarian or vegan diet does not guarantee weight loss, but it can be a great place to start. However, people who want to eat only plants for weight loss have to be careful that they are getting enough important nutrients. Having a deficiency in any area can stall weight loss and cause more serious health problems. A plant-based diet can be nutritionally balanced. You simply need to be careful to track your consumption of protein, vitamins and minerals. Eating only food from plants can help you lose weight and view your diet differently.

Instructions

• 1

  Find a program or Website to track your food intake. Websites like Fit Day and Spark People both offer free trackers that can help you assess if you are getting enough necessary nutrients in your daily diet. Just as importantly, it will help you track the calories and fat you are consuming each day as you try to lose weight.

• 2

  Determine how many calories you will need to consume per day for your age, gender, and weight loss goals. Many Websites offer charts or calculators to help you determine the best number of calories for your body. The American Heart Association offers a basic chart to help you find a starting point.

• 3

  Look for plant-based foods that are high in protein. Soy products, such as tofu, are a complete protein on their own. Combining other foods can result in a complete protein. Two of the most common examples are rice and beans or wheat and nuts.

• 4

  Eat plenty of plant sources of iron. The iron found in vegetables--such as beans, broccoli, and kale--is not absorbed into your system as readily as iron from meat sources. Make sure you consume an assortment, and try to eat them with sources of Vitamin C to increase absorption.

• 5

  Find a source of Omega 3 and Omega 6 fatty acids. These unsaturated fatty acids are necessary for health. The best plant-based source is flax seeds, although walnuts are not bad.

• 6

  Take a multivitamin if you are concerned about what you are eating. A good multivitamin can supplement your iron and other vitamins. Although many commercial brands of multivitamin are not vegetarian, health food stores frequently carry alternatives. Pay close attention to the ingredient list and make sure that the capsule does not contain gelatin or other animal-based ingredients. Chain stores like Trader Joe's and Whole Foods Market both sell vegetarian options.

• 7

  Pay attention to portion sizes when you eat nuts and other high-fat foods. Though plant-based diets consist of very healthy foods, eating too much can still result in weight gain. Use measuring cups and spoons for nuts, oils, and other fats.

• 8

  Check out some of the many plants or plant-based extracts that are thought to help increase weight loss. One of the most common recommendations is green tea, a tea brewed from the leaves of the plant Camellia sinensis, which is reported to help prevent a variety of illnesses and conditions. Another popular food is the acai berry, a South American fruit that is filled with antioxidants. Though current evidence is primarily anecdotal, the health benefits of acai berries are thought to benefit weight loss. They are also low in calories and high in fiber, which is critical for a healthy diets.