By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
Which type of diet is best for weight loss – High protein? Low carb? Low fat? High fiber? Animal vs plant proteins? How many calories should I eat to lose weight? Feeling confused?!
The evidence supporting a plant-based diet for weight management, and an understanding of why this type of eating pattern may be ideal, is emerging in scientific literature. The bottom line is that eating more vegetables and other plant foods, including fresh juice, can be an effective and healthy way to promote both weight loss and keeping the weight off long term.
By consuming more plant based foods you can learn to self regulate hunger and fullness. How might a diet rich in plant foods help promote a healthy weight without having to count or add up grams and calories?
How much weight can I expect to lose during the Reboot?
This amount varies from person to person but rates can be as high as 1 pound (.5 kg) per day the first 7-10 days. This rate often slows down which is not a bad thing as it could signify losing more body fat vs. muscle. On average a weight loss rate of 1-2 pounds (.5-1 kg) per week is desirable regarding body fat vs muscle loss, however with the Reboot this rate often remains higher and doesn’t have to mean you are burning off your biceps. For Joe, of the 80+ pounds he lost with his 60 day Reboot we saw in Fat, Sick and Nearly Dead, 70% was fat and 30% was muscle. Staying active while eating and drinking enough water and nutrients can also help encourage fat vs muscle loss.
Has your rate of weight loss slowed during your Reboot? Here are some tips to get the scale moving again.
Is it all about pounds lost? What about inches or centimeters and body composition? This New Zealand study discusses how changes in body size (that means clothes getting looser!) can result from a diet rich in plant foods.
Losing weight is a challenge however keeping it off can be even tougher in our current culture and modern society. Diets rich in plant foods can help to not only reduce hunger but also shift eating behaviors so that feelings of temptation and restriction are both reduced. Those following diet rich in fruits and vegetables may have an easier time regulating eating in response to emotions or thoughts. Plant based diets may also help reduce childhood obesity.
For healthy, successful, long term weight loss there are important considerations beyond what we eat and drink. These include exercise and sleep. I guess the old saying is true after all, “if you snooze, you lose!”
We’ve all seen the claims, but can specific foods really help boost metabolism? Here are a few that are showing some promise.
• Hot peppers may boost metabolism and those who eat spicier foods tend to consume on average 10% less calories per day.
• Ginger offers potential benefits for weight loss and metabolism but these are mainly observed in animals. While evidence of this effect in humans is currently lacking, this does not mean ginger can’t help boost metabolism in people via thermogenesis or heat production, it just hasn’t been rigorously studied yet.
• Citrus including lemons contain a substance called d-Limonene. This phytonutrient may help protect against metabolic syndrome, according to a 2011 study in rats. Lemons are also rich in Vitamin C which may play a role in helping you lose body fat.
• Green tea is another plant based beverage with some promising potential.
While there isn’t a perfect or guaranteed “weight loss juice” here are some of our favorites that just might be helpful in shedding those excess pounds or kilos:
Kickin’ Cucumber Melon
Spicy Tart Juice
Citrus Inspired Green Juice
Mexican Style Jugo
And of course a tried and tested juice (thanks Joe & Phil!)… Mean Green
We would love to hear your Reboot weight loss stories! How much have you lost? What else have you gained? For anyone who has finished a Reboot, have you been able to keep the weight off?