How to Break a Weight Loss Plateau on a Plant-Based Diet

When you first start a plant-based diet, you might think that you'll lose weight right away. But that's not always the case. You may experience a plateau for a few weeks. The good news is that most people who make a switch to this new meal plan experience results within a few weeks. Some people see more dramatic results than others, however, and it can be frustrating to reach a plateau without a clear plan. Here are a few tips that will help you break through a plateau:

Fiber-rich, plant-based meals will help you feel full

Eating fiber-rich, plant-based meals is a key component to a plant-based diet. Fiber-rich foods keep you full between meals and improve your digestion. A study found that most U.S. adults eat ten percent or more of their daily calories from added sugar. Luckily, there are plenty of natural sugar sources that can help you keep the extra calories at bay. Bananas, dates, and applesauce are all excellent sources of sugar.

Moreover, plant-based diets are more filling and satisfying than their meat and dairy counterparts. They are low-calorie, and are packed with fiber. You won't feel hungry and full while eating a plant-based diet. A well-balanced meal plan should include a mix of whole grains, protein, and healthy fats. In case you crave meat-based comfort foods, consider using Beyond Beef or seitan as a substitute. Or try vegetarian burgers to replace meat-based favorites. Just remember that even small changes can lead to huge benefits. Remember to treat yourself with compassion, and enjoy the new flavors!

Focusing on eating slower

If you're stuck at a weight loss plateau after a few weeks of a plant-based diet, you may want to try intermittent fasting. This type of eating is generally safe for non-obese people and is even more beneficial for your overall health than a continuous energy deficit. Read on for three reasons to try intermittent fasting and break your weight loss plateau.

Adding protein powder

While you could use any plant-based food for protein, adding protein powder can help you break through the weight loss plateau you might be experiencing. There are various plant-based protein powders you can choose from, such as whey and casein. Other plant-based proteins include pea and hemp. These powders are available in different flavors, and some also contain additional nutrients and vitamins.

Before incorporating protein powder into your weight loss plan, you need to determine how much protein you need per day and whether you're burning more calories than you consume. Next, figure out what your ideal meal schedule looks like. You don't need to eat every single meal, but you should set up a basic plan that helps you lose weight consistently. You can drink protein shakes for breakfast, snacks, and meals.

Cutting out oils

For some people, cutting out oils completely is a good way to jump-start their weight loss. But, it can be difficult to make the switch without resorting to processed junk food. As Dr. Esselstyn explains, oils are dangerous to the endothelium and are linked to vascular disease. In order to break through a weight loss plateau on a plant-based diet, cutting out oil should be done gradually and with the help of a good guide.

Strength training

One way to break a weight loss plateau is to increase your strength training regimen. Studies show that muscle is more metabolically active than fat, so the more muscle you have, the more calories you burn even at rest. Additionally, Americans spend more than 12 hours a day sitting down. That means they're more likely to hit a plateau. The good news is that there are many ways to increase your strength training routine without having to spend too much money.

A 2015 review suggests that you should aim to eat 25 percent of your daily caloric intake from protein. That means that if you're eating 2,000 calories a day, you should aim for about 125 grams of protein. And remember that one gram of protein is four calories. If you're new to exercise, you may feel uncoordinated at first, but your muscles will become more efficient as time passes.

Stress management

For most people, a healthy plant-based diet is the solution to their health challenges. But, many of us aren't getting the right amount of sleep. Studies have shown that inadequate sleep may be a contributing factor to a weight loss plateau. In one study, people who got less than 6 hours of sleep a night showed fewer changes in waist circumference than those who got adequate sleep. Stress management is a critical part of a healthy weight loss regimen.

The ADA and the United Nations recommend a diet high in plant-based foods. These diets are better at preventing chronic diseases and are environmentally friendly than animal products. The United States Dietary Guidelines Advisory Committee supports plant-based diets. Larger interventional studies of plant-based diets are necessary to add weight to the mounting evidence. The key to breaking a weight loss plateau on a plant-based diet is stress management.