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HOW TO SLIM DOWN AS A VEGAN | plant-based diet tips

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how about my friends welcome to my channel if you’re new here my name is ELISA and today we are talking about plant-based slimmed-down secrets I get a lot of questions from you guys about losing weight on a plant-based diet so today I thought I would do a little video and kind of talk through my five best tips and really they’re more of Secrets for slimming down on a plant-based diet I don’t know if I’ve mentioned this in my videos before but I actually am a certified holistic nutritionist I got my certification last year and the basis of the program was plant-based eating so I’ve done a lot of reading about plant-based eating and today I want to share some of my best secrets so the first one is to up your fiber intake to support your gut I’m sure many of you have heard that having optimal gut health or having a healthy gut is really important for a healthy kind of overall system a lot of stuff happens in our gut and it impacts a lot of the other processes that happen in our bodies and when our digestive system is on track we’re able to absorb more nutrients from our food and we’re able to eliminate toxins so that’s basically the main point of our digestive system is to get nutrients from our food and then eliminate what we don’t need so one of the best ways that we can support our digestive system is by eating fiber luckily if you’re already following a primarily plant-based diet you’re probably eating a lot of fiber already but fiber rich foods are things like fruits vegetables whole grains legumes a lot of naturally plant-based foods in general and the benefit of having fiber in our diet is that it not only stimulates digestive juices so that’s like getting the digestive enzymes going and helping our food break down but it also adds bulk to our bowel movements which means that we are able to better eliminate the toxins from our body so two of the other things that I love about fiber rich foods are that they take longer to chew in general so that means that once they hit our stomachs are already more broken down meaning that it’s easier for our belly to put that through to our intestines and then fiber rich foods also take longer to digest so that means that when we’re eating a diet and fiber and fibrous foods we are able to stay fuller for longer we’re getting more energy and again it’s helping keeping our digestive system more regular so really fiber is amazing and what I’ve done with today’s video is that I’ve actually put together a free guide that you guys can download but talks about all of these different tips in a little bit more detail so click the link in the description box below to download that guy because I’m going to talk about some of my favorite fiber rich foods in that guy and instead of just kind of making this a huge long video like a 30-minute video we’re going to try to keep it a little bit more short so download that guide and let’s move on to secret number two secret number two is that raw food isn’t always better and I know that this is going to be a little bit controversial especially on YouTube because there are a lot of raw vegans on YouTube but it’s my personal belief that you need to have a balance of both raw foods and cooked foods in your diet so the benefit of raw food is that the food has not been heated and it retains all of the nutrients but the downside of raw food is that it is a little bit harder on our digestive system and it is harder to kind of move through our system in general however what’s interesting and I was reading this in a lot of my nutrition information is that there are some vegetables in particular that actually you get more nutrients from when you cut when you cook them so that’s because the cooking process or the heating process is breaking down at the plant wall and that ends up releasing the nutrients and it’s able to help us and our digestive systems absorb those nutrients because they’ve been released from the plant cells walls and they’re just easily ready they’re for absorption another question I’m sure you guys are going to ask about cooking is that what cooking method is best so I don’t want to go through all the different cooking methods right now but if you do download that guide I have my favorite cooking methods in in the order listed that I recommend but basically what I want to give you an example of is the sweet potato so think about a sweet potato a whole raw sweet potato usually you’re not going to eat a soup potato raw but super those are amazing they’re high in fiber they’re high in vitamin A and vitamin K everybody knows that sooo potatoes are healthy for you but look at sweet potato fries versus a baked potato so the super tato fries have been deep-fried in a most likely low-quality oil and then the baked sweet potato is just a whole two potato that’s been cooked and is soft and you are going to be getting a lot more nutrition and nutrients from that baked sweet potato than you would from the fries so it does matter the methods that you’re using to cook and again if you want to see my list click the link in description box below and download that guy’s secret number three is just because it’s vegan it doesn’t mean it’s healthy I think a lot of us get caught up in labels on foods and we assume that if something is gluten-free or something is low-fat or something is beacon that it means it’s healthy and that is not the case the prime example and one of the best examples that I like to give is an Oreo so Oreos are vegan but our Oreo is healthy like no no no no no you’re not going to lose weight eating a sleeve of Oreos so what I want to encourage you guys to do is read your label you’re going to the supermarket and you’re picking up plant-based foods just look at the box and look at the ingredients that are used in that food if you recognize everything on the list and they are whole food sources that is fine by me I would say buy it if there are things in there like additives and preservatives or other things that you don’t recognize I would say put that back and move on to another products that might be a little bit more whole so really the goal here is to incorporate as many whole foods into your diet as possible and you want them to be as close to the source as possible so of course when you’re buying a cracker for example it’s already been cooked but it’s just flowers that are derived in that cracker are from whole brown rice or whole quinoa or millet whatever it is you know that you’re getting more nutrients than something that is highly processed and how does that relate to slimming down basically when you have a diet rich in Whole Foods your digestion is easier we’re talking a lot about digestion today but it’s important because when your digestion is good you’re getting rid of the toxins but when you’re eating a lot of processed food and junk those toxins are swirling around in your body and you just aren’t able to get rid of the weight because your body is just kind of holding on to these toxins are going into your fat cells and it’s just not remedy for success and I know I keep mentioning this guys but I have included more information in the guide and one of the things with this secret that I included is the 5 things that I always avoid on nutrition labels so if you want to see that make sure to download it from the link below secret number four is that portion control still matters even if we’re eating an incredibly healthy diet we’re eating a lot of fiber rich foods reading fruits vegetables legumes it still matters the quantity that we’re eating so there I’m sure you know there is this concept of calories in versus calories out and there is truth to that if we’re consuming more calories than our bodies are naturally using up whether the exercise or just our daily like life then we’re going to be gaining weight because our body has an excess amount of calories what I think is interesting about calories is that every person is different and the amount of calories that you’re going to need depends on a variety of factors including your gender your height your weight your age your activity level and if you think of that in terms of a person so a man who is 6-3 and as a pro athlete he is going to need way more daily calories than somebody like me who’s by 3 and even though I exercise I still fit into depth and work on my computer a lot so you do have to kind of adjust the amount of calories that you need every single day and that’s where a food journal can really help so I recommend that you guys just start by writing down it quantity of food that you’re eating you don’t necessarily have to put a calorie like number next to that really just the idea is that you’re going to learn how much you’re eating and you might learn something interesting I think a lot of times we especially in terms of snacks or maybe like our meals we think that we’re eating less than we actually are smoothies are a really great example of that a lot of times we use smoothies as a snack and sometimes smoothies are really high in calories because a lot goes into them if you have bananas do a fruit you have avocado you have nut butter your protein the amount of calories that is in that snack size smoothie that might be more of a meal size smoothie for you so really the goals of food journal is just to give you an idea of how much quantity of food you’re eating and then you can potentially adjust based on where you’re at and the extra stuff that’s in the guide for this one is that I am giving you a formula for how I build my plant-based plate so if you want to see that click link in description box below and then secret number 5 is to meal prep like a bond you guys know that I talk a lot about meal prep and a lot of you really enjoy meal prepping I’ve done a few meal prep videos if you want to see that entire series I also linked that in the description box below but what’s great about meal prep is that it sets you up for success for the entire week when your meal prepping you’re much more likely to reach for those healthy foods you kind of have your set meal so you don’t need to worry about what you’re going to eat for lunch and then end up reaching for something that isn’t as nutritious for you in terms of the timing for meal prep really that’s based on your schedule a lot of people it works over the weekend but if you work on the weekends you can adjust sometimes you don’t even have to meal prep for the entire week you could just meal prep a few days at a time and really the best thing about meal prep is that it’s ultimately going to help you get to that goal weight because you’re reaching for those foods that are healthy and those foods that are supporting your healthy goal so I get a lot of questions about if you need anything special for meal prep and the answer is no do you have containers at home you have plastic bags or you have tin foil you can totally start meal prepping I do recommend that at some point in your meal prepping journey you transition over to glass containers just because they are more non-toxic and they are also heat proof so you can heat them up when you get to the office or you can heat up leftovers when you get home from the office or school whatever you do and then the other question I get a lot about meal prep is how long the food lasts and what’s great about meal prepping on a plant-based diet is that plant-based foods last longer in the fridge than animal-based products so you don’t really have to worry about spoilage as much with plant-based foods my general rule of thumb is that if you are storing stuff in the fridge it will last up to five days sometimes you can go to six and then if you’re storing stuff in the freezer it lasts up to six months and you can even go longer than that sometimes so if your meal prepping for a plant-based diet that food is going to last you a lot longer and again it’s just setting you up for success and it’s going to help you reach your healthy goal or your goal weight if weight-loss is one of your goals much more quickly because you have all of that food in front of you you know exactly what you’re going to eat and you can plan for your week so I hope you guys found these tips helpful again I put together a free guide it’s 100% free that outlines these in more detail it talks a little bit more about some of the best ways you can slim down on a plant-based diet so if that is one of your goals if you’re interested in that I linked that in the description box below you can just tap that link enter your email and I will send you the guide and if you guys have any specific questions about plant-based eating definitely leave them in the comments below I do get a lot of questions about it so I want to make sure that I’m covering topics that you guys are curious about and if you have specific questions or you want to learn more about my personal plant-based journey I did a video on that like a year ago maybe now and I will put that link in the description box below so you can watch that if you want and other than that if you haven’t subscribed to the channel already I would love for you to join us here on YouTube there’s a red button that says subscribe right below this video you can just click that button and automatically subscribe yourself and other than that I hope you have a really lovely rest of your day bye guys [Music] you [Music]

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