GET IN SHAPE
11/03/16
A HEALTHY WAY TO LOOSE WEIGHT
A Guide to Healthy Weight Loss:
Three weeks on a low-fat vegan diet gets you on the road to your healthy weight goal
Of the many ways to lose weight, one stands out as by far the most healthful. When you build your meals from a generous array of vegetables, fruits, whole grains, and beans—that is, healthy vegetarian choices—weight loss is remarkably easy. And along with it come major improvements incholesterol, blood pressure, blood sugar, and many other aspects of health. The message is simple: Cut out the foods that are high in fat and devoid of fiber, and increase the foods that are low in fat and full of fiber. This low-fat, vegan diet approach is safe and easy—once you get the hang of it.
Three weeks on a low-fat vegan diet gets you on the road to your healthy weight goal
Of the many ways to lose weight, one stands out as by far the most healthful. When you build your meals from a generous array of vegetables, fruits, whole grains, and beans—that is, healthy vegetarian choices—weight loss is remarkably easy. And along with it come major improvements incholesterol, blood pressure, blood sugar, and many other aspects of health. The message is simple: Cut out the foods that are high in fat and devoid of fiber, and increase the foods that are low in fat and full of fiber. This low-fat, vegan diet approach is safe and easy—once you get the hang of it.
Getting started can seem a bit daunting. It is often hard to imagine doing anything—be it a diet, new exercise regimen, or any other new, healthy habit—forever. Try this: Follow the diet approach outlined here for just three weeks. That will give you enough time to adjust to new flavors and will also allow you to start significant weight loss and see other positive health changes. Participants in the Physicians Committee’s weight loss study who switched to a vegan diet reported improvements in digestion and regularity and many also said they just felt better overall.
The best way to do this approach is to follow the diet completely for three weeks. This means no sneaking ranch dressing onto your salad, adding egg whites to muffin batter, or having a bit of chicken with dinner. Only by doing the diet all the way will you be able to reap all the benefits and avoid lapses that can lead to weight gain.
So let’s get started! Choose the day when you would like to start the diet. Weigh yourself before you start and keep track of your weight during the three weeks. Also, keep a record of what you are eating. Keeping a food record and a journal of how you feel while you’re on the diet will help you monitor your progress. Below is a comprehensive guide to get you started, along with a three-week menu plan. Good luck!
Low-Fat Weight Loss Vegan DietOverall Principles: Choose foods from plant sources. Avoid all animal products and saturated fat, and keep vegetable oils to a bare minimum.
The best way to do this approach is to follow the diet completely for three weeks. This means no sneaking ranch dressing onto your salad, adding egg whites to muffin batter, or having a bit of chicken with dinner. Only by doing the diet all the way will you be able to reap all the benefits and avoid lapses that can lead to weight gain.
So let’s get started! Choose the day when you would like to start the diet. Weigh yourself before you start and keep track of your weight during the three weeks. Also, keep a record of what you are eating. Keeping a food record and a journal of how you feel while you’re on the diet will help you monitor your progress. Below is a comprehensive guide to get you started, along with a three-week menu plan. Good luck!
Low-Fat Weight Loss Vegan DietOverall Principles: Choose foods from plant sources. Avoid all animal products and saturated fat, and keep vegetable oils to a bare minimum.
Focus on the“New Four Food Groups”The New Four Food Groups—grains, legumes, vegetables, and fruit—can provide you with all the nutrients you need. To meet your nutrient needs, select 8 servings of grains, 3 servings of legumes, at least 4 servings of vegetables, and 3 servings of fruit daily. Its important to vary the foods you choose within the food groups, because not only is “variety the spice of life” it helps you to cover all your nutritional bases. The food guide chart below will provide you with about 1500 calories. At the end of this guide, you will find ways to adjust this level of calories to meet your own energy requirements.
If you’ve checked off all your boxes and you’re still hungry, add extra servings of foods from the vegetable or bean group to your plate. Is this too much food for you? Cut out the sweets first, then subtract a grain serving or two. However, you shouldn’t cut your calories too low. Most people should never go below 1200 calories per day.
Information on Condiments and Beverages
Information on Condiments and Beverages
- For salad dressings and condiments, use the non-fat varieties, such as fat-free Italian dressing for salads and mustard for sandwiches.
- Coffee and tea are fine, but make sure to use non-fat, non-dairy creamers and sweeteners.
- Alcoholic beverages can be used occasionally. Avoid creamy beverages such as White Russians and Bailey’s Irish Cream.
- Sugar may be used occasionally.
- Nuts, seeds, avocadoes, olives, peanut butter, chocolate (non-dairy), and full-fat soy products such as tofu, tempeh, and soy cheese, come from plant foods, but are too high in fat to be conducive to weight loss. These foods may be used in modest amounts on rare occasions.
- Meats, poultry, fish, eggs (both whites and yolks), and all dairy products (regular and non-fat), including milk, yogurt, cheese, ice cream, cream, sour cream, and butter.
- Added oils, such as margarine, salad dressings, mayonnaise, and cooking oils.
- Fried foods, such as potato chips, French fries, onion rings, tempura, and donuts.
A Word About …Protein: Plant foods have plenty of protein. The recommended amount of protein in the diet is 10-12 percent of calories. Most vegetables, legumes, and grains contain this amount or more. Excellent protein sources include beans or lentils (especially in combination with rice or other grains) and meat analogues, such as veggie burgers.
Calcium: Plant-based sources of calcium are widely available. Good sources of calcium include broccoli, kale, collards, mustard greens, beans, figs, fortified orange juice, fortified cereal, and fortified, non-fat soy- or rice milks.
Vitamin B12: Vitamin B12 is only found in animal products and fortified foods, such as many breakfast cereals and soymilks. To ensure an adequate intake on this diet, you should take a common multivitamin or a B12 supplement of 5 µg per day.
Now that you know what foods to eat and what nutrients to look out for, it’s time to figure out how to translate that into actual meals. Below is a listing of meal ideas for breakfast, lunch, dinner, desserts, and snacks.
Calcium: Plant-based sources of calcium are widely available. Good sources of calcium include broccoli, kale, collards, mustard greens, beans, figs, fortified orange juice, fortified cereal, and fortified, non-fat soy- or rice milks.
Vitamin B12: Vitamin B12 is only found in animal products and fortified foods, such as many breakfast cereals and soymilks. To ensure an adequate intake on this diet, you should take a common multivitamin or a B12 supplement of 5 µg per day.
Now that you know what foods to eat and what nutrients to look out for, it’s time to figure out how to translate that into actual meals. Below is a listing of meal ideas for breakfast, lunch, dinner, desserts, and snacks.
Weight Loss Meal Suggestions
Breakfast
Often breakfast can be similar to the one you are accustomed to with a few simple modifications.
Breakfast
Often breakfast can be similar to the one you are accustomed to with a few simple modifications.
- Hot cereals: oatmeal, cream of wheat, creamy rice cereal, grits, or Irish oatmeal with cinnamon, raisins and/or applesauce (no milk)
- High-fiber cold cereals: wheat or oat bran cereals with non-fat soy or rice milk and berries, peaches, or bananas
- Melons, such as cantaloupe and honeydew, or any other fruit
- Whole grain toast topped with cinnamon or jam (no butter or margarine)
- Bagels (no cream cheese) topped with apple butter or hummus
- Oven-roasted “home fries” plain or smothered with roasted mushrooms, peppers, and onions
- Fat-free meat substitutes, such as Gimme LeanT fat-free “sausage”
- English baked beans or chickpeas
- Breakfast
burrito filled with fat-free refried beans, lettuce, and tomato (no egg or cheese) - Tofu scrambler or marinated tempeh in small amounts
Lunch
Whether you dine in or out at lunchtime, there are lots of healthy and delicious options to choose from. Here are some ideas to get you started.
Salads
Whether you dine in or out at lunchtime, there are lots of healthy and delicious options to choose from. Here are some ideas to get you started.
Salads
- Garden salad with lemon juice, fat-free dressing, or soy or teriyaki sauce
- Legume-based salads: three-bean, chickpea, lentil, or black bean and corn salads
- Grain-based salads: noodle, couscous, bulgur, or rice salads
- Vegetable-based soups: potato-leek, carrot-ginger, mixed vegetable, or mushroom-barley.
- Legume-based soups: black bean, vegetarian chili, spinach lentil, minestrone, or split pea.
- Instant or prepared soups (as long as they are low-fat and free of animal products).
Sandwiches/Wraps
- CLT: cucumber, lettuce, and tomato sandwich with Dijon mustard
- Hummus sandwich tucked into whole wheat pita with grated carrots, sprouts, and cucumbers
- Sandwich made with fat-free meat alternatives such as barbeque seitan or veggie pepperoni slices with your favorite sandwich veggies
- Black bean dip, peppers, tomatoes, and lettuce wrapped in a whole-wheat tortilla
- Italian eggplant sub: baked eggplant slices, pizza sauce, and mushrooms on a multi-grain sub roll
- Black bean and sweet potato burrito with corn and tomatoes
- Last night’s leftovers
- Fresh fruit, applesauce, or fruit cup packed in juice
- Cut-up vegetables
- Rice cakes, fat-free crackers, baked tortilla chips
Dinner
Emphasize vegetables and grains in all your meals. The evening meal is a good place to try new items. You might start with a bean, rice or other grain, or potato dish and add a couple of vegetables.
Starches:
Try any vegetables you like.
Emphasize vegetables and grains in all your meals. The evening meal is a good place to try new items. You might start with a bean, rice or other grain, or potato dish and add a couple of vegetables.
Starches:
- Grains: Use generous amounts of grains.
- pasta
- brown rice
- boxed rice dishes (e.g., pilaf, curried rice, etc.)
- couscous
- Potatoes: Enjoy them baked or mashed and topped with steamed vegetables, salsa, ketchup, Dijon mustard, black pepper, or black beans.
- Breads: Whole-grain is preferred. Avoid sweet breads that contain oil, eggs, or milk.
Try any vegetables you like.
- Greens (broccoli, spinach, kale, Swiss chard) topped with lemon
- Carrots
- Corn (note: corn is technically a grain, but works as a vegetable)
Legumes:
- Pinto beans, vegetarian refried beans, baked beans, black beans, garbanzos, kidney beans
- Pasta marinara: Choose commercial brands that are free of cheese and are low in fat.
- Beans and rice: Try black beans with salsa, vegetarian baked beans, or fat-free refried beans.
- Soft tacos: Prepare this dish with whole-wheat flour tortilla, beans, lettuce, tomato, and salsa.
- Chili: Vegetarian boxed versions are fine.
- Veggie lasagna: Made with low-fat tofu to replace the ricotta, layered with grilled veggies.
- Rice pilaf, Spanish rice, or packaged rice dinners: Try packaged rice dishes and omit butter.
- Steamed rice and stir-fried vegetables: This meal can be seasoned with soy sauce. Be sure to use a non-stick pan.
- Fat-free vegetarian burgers: Make your own lentil burgers or try soy-based commercial brands.
- Fajitas: Lightly sauté sliced bell peppers, onions, and eggplant in a non-stick pan, with fajita seasonings.
Desserts
TRYING NEW FOODS AND NEW TASTES:
- Fresh fruit
- Fat-free chocolate or fruit sorbet
- Popsicles
- Baked apples
- Bagels (plain or flavored; no cheese, butter, or margarine)
- Fruit, carrots, or celery sticks
- Vegetarian soup cups (split pea, lentil, etc.)
- Toast with jam (no butter or margarine)
- Baked tortilla chips with salsa or bean dip
TRYING NEW FOODS AND NEW TASTES:
- Explore new recipes, new books, new products.
- Fat-free meat substitutes can ease the transition.
- Be strict with yourself. This is easier than teasing yourself with small amounts of the foods you are trying to leave behind.
- Focus on the short term. Three weeks is a short time.
- Frozen vegetables are fine.
- Canned beans and vegetables are okay for convenience.
- If you have trouble finding recipes you like, explore our recipe database or try a healthy, vegan cookbook.
CUTTING THE FAT:
- Use a non-stick pan.
- “Sauté” vegetables in water or vegetable broth.
- Steam vegetables.
- When you can’t avoid oil, use a cooking spray instead of poured oils.
- Use non-fat, non-dairy coffee creamers.
- Read package labels to check grams of fat per serving. It is best to choose products that have less than 2 grams of fat per serving.
- Travel Tips:
- Request non-dairy vegetarian meals for flights
- All hotel restaurants have oatmeal, pasta with tomato sauce, potatoes, and vegetable plates, even if these items are not on the menu.
- Bring along instant soup cups, instant oatmeal, and small containers of soy- and rice milk.
- Dining Out: Look for ethnic restaurants, especially Japanese, Chinese, Indian, Mexican, and Italian, as they normally have many vegetarian dishes.
- Japanese: vegetable sushi
- Chinese: lots of rice with smaller amounts of vegetable dish; request oil-free and sauce on the side
- Mexican: bean burrito, hold the cheese, sour cream, and guacamole; Spanish rice. Ask the waiter to bring out warm corn tortillas to dip in the salsa and to take away the fried chips.
- Italian: pasta e fagioli (soup); pasta marinara. Ask that oil be kept at an absolute minimum.
- Thai: vegetarian selections with lots of rice; avoid coconut milk
- Indian: rice dishes or breads (beware of curries—very fatty)
- Middle Eastern: couscous; baba ganouj and hummus with lots of pita bread
- American: vegetable plate; salad bar; baked potato; baked beans; spaghetti; fruit plate. For salads, ask for no dressing, or try lemon or lime juice or soy or teriyaki sauce. Ask that fatty toppings, such as cheese, bacon, eggs, olives, and avocados, be left off.
- Instant soups
- 3-bean salad
- Rice cakes
- Bagels
- Fresh or dried fruit
- Bean dip with rice cakes or fat-free chips
CRAVINGS:
- Stock up on healthful foods at home and at work to prevent hunger-induced indiscretions.
- Keep unhealthful foods out of the house. Donate non-perishable items that aren’t allowed in the diet to your local food pantry.
- If you follow a very low-fat menu, your tastes will gradually drift to prefer lower-fat foods.
- What to tell others:
- “I’m following a low-fat [or vegetarian] diet right now.”
- “I’m trying to increase my fruit and vegetable intake and cut out some fat.”
- If beans give you gas, use less beans and more grains and meat analogs.
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Three-week Vegan Weight Loss Menu
Week 1 Day 1 Breakfast Oatmeal made with raisins topped with a banana and soymilk Whole-wheat toast and jam Calcium-fortified orange juice Snack Apple Lunch Potato Vegetable Soup Veggie burger on a whole-grain bun Fruit cup Snack Non-fat soy latte Dinner Miso soup Vegetable stir-fry made with broccoli, carrots, and bok choy Low-fat tofu Brown rice Sliced mangoes |
Day 2
Breakfast Quick Breakfast Pudding Whole-wheat bagel and jam Grapefruit wedges Snack Banana Lunch Hummus pita stuffed with veggies Lentil soup Baby carrots Pretzels Snack Baked tortilla chips and salsa Dinner Pasta with Roasted Vegetables Whole-wheat French bread Fruit salad Day 3 |
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Day 3
Breakfast Whole grain cold cereal (like Shredded Wheat) topped with soymilk and berries Strawberry Smoothie Snack Toasted pita bread with Lentil Pâté Lunch Black Bean Burritos Baked tortilla chips Spanish Bulgur Fruit salad Snack Plum Dinner Broccoli with Kasha and Black Bean Sauce Salad with non-fat dressing Whole-wheat breadsticks |
Day 4
Breakfast Tofu Scramble Whole-wheat toast with jam Orange slices Snack Banana Lunch Sandwich made with whole-wheat bread, fat-free vegetarian turkey slices, lettuce, tomato, and mustard Baked chips Apple Baby carrots Snack Whole wheat pita toasted and topped with Maple Potato Spread Dinner Indian Split Pea Dahl Golden Mushroom Soup Grapes Gingerbread |
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Day 5
Breakfast Oatmeal topped with maple syrup Apple Oat Muffins Calcium-fortified orange juice Snack Celery sticks dipped in Creamy Dill Dressing Lunch Almost Instant Black Bean Chili Fat-free crackers Salad with fat-free dressing Apple Snack Brown rice cakes topped with jam Dinner Hearty Barbecue Beans Veggie hot dog Braised Collards or Kale Fruit salad Cornbread |
Day 6
Breakfast Banana French Toast Fat-free soy sausage Orange Julius Snack Air-popped popcorn Lunch Thai Wraps Carrot sticks Fruit salad Snack Dried figs Dinner Vegetable plate made with
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Day 7
Breakfast Muesli Whole-wheat English muffin with apple butter Grapefruit juice Snack Vegetable juice and pretzels Lunch Missing Egg Sandwich Baked chips Apple Snack Soy yogurt topped with fruit or whole grain cereal Dinner Snack Plum Dinner Broccoli with Kasha and Black Bean Sauce Salad with non-fat dressing Whole-wheat breadsticks |
Week 2
Day 1 Breakfast Whole grain cold cereal with low-fat rice milk and strawberries Whole-wheat bagel with hummus Apple juice Snack Rice cakes with Garlic Bean Dip Lunch Mushroom Barley Soup Soy hot dog on whole-wheat bun Melon wedges Snack Soy yogurt Dinner Vegetarian Swiss Steak Applesauce Golden Potatoes Sautéed Broccoli with Ginger Banana Pudding |
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Day 2
Breakfast Yam Spice Muffins Sliced melons, grapes, and bananas topped with low-fat granola Calcium-fortified orange juice Snack Dried figs Lunch Quickie Quesadillas Carrot sticks Mango slices Snack Cranberry Papaya Juice Dinner Simple Pasta Supper Garlic Bread Mixed salad greens with low-fat dressing Gingered Melon Wedges |
Day 3
Breakfast Baked Oatmeal Soy sausage Grapefruit juice Snack Banana Lunch Hummus sandwich on whole-wheat bread Corn and red pepper salad Baked chips Apple Snack Sorbet with fruit Dinner Black Bean Pueblo Pie Sure-Fire Roasted Vegetables Summer Fruit Compote |
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Day 4
Breakfast Cream of wheat cereal with jam swirled in Banana Orange juice Snack Grapes Lunch Sloppy Joes Mixed green salad Baked chips Snack Toasted pita wedges with Spicy Black Beans and Tomatoes Dinner Ginger Noodles Steamed edamame (green soybeans) Strawberry Applesauce |
Day 5
Breakfast Wheat flake cereal with raisins and soymilk Whole-wheat toast with jam Grapefruit half Snack Air-popped popcorn Lunch Submarine Sandwich Baby carrots Baked beans Snack Chilled Cucumber-Dill Soup Dinner Lentil Burgers Roasted Sweet Potato Wedges Salad of Color Gingerbread Cookies |
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Day 6
Breakfast Oatmeal with dried fruit and ground flaxseed Half whole-wheat bagel with raspberry jam Orange juice Snack Low fat granola bar Lunch Banana and Raisin Sandwich Low-fat whole-wheat crackers Hoppin’ John Salad Snack Soy yogurt topped with whole grain cereal Dinner Bean Curd in Sweet and Sour Plum Sauce Brown Rice Asian Fusion Salad Apple Crisp |
Day 7
Breakfast Fruited Breakfast Quinoa Applesauce with cinnamon Orange juice Snack Banana Lunch Lentil Salad Whole-wheat roll with jam Tossed salad with Basic Flax Oil and Vinegar Dressing Snack Low-fat crackers with Cheesy Garbanzo Spread Dinner Penne with Fresh Spinach, Tomatoes, and Olives Bruschetta Rootin’ Tootin’ Salad Nutty Fruitballs |
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Week 3
Day 1 Breakfast Spiced Pumpkin Pancakes Grapefruit and orange wedges Green tea Snack Creamy Chocolate Pudding Lunch Meatball sandwich made with Spaghetti Balls Stuffed Tomato Salad Carrot sticks Snack Baked chips and salsa Dinner Neat Loaf Zucchini Skillet Hash Whole-wheat rolls Brownies |
Day 2
Breakfast Black Beans with Salsa on Toast Apple juice Snack Half a whole-wheat bagel with hummus Lunch Lentils Soup Sandwich made with veggie deli slices, lettuce, tomato, mustard, and whole-wheat bread Tossed salad Snack Orange Dinner Tempeh Broccoli Sauté Yams with Cranberries and Apples Brown rice Fruit cup |
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Day 3
Breakfast Whole grain cold cereal with sliced bananas and rice milk Pumpkin Spice Muffins Tea Snack Sorbet with Berry Sauce Lunch Chunky Ratatouille Sauce over whole-wheat pasta Fruit cocktail in light syrup Snack Pita wedges with Tofu Spread Dinner Veggie Confetti Couscous Tofu Tacos Cucumber, Mango, and Spinach Salad Pumpkin Custard Pie |
Day 4
Breakfast Breakfast Rice Pudding Whole grain toast with apple butter Snack Air-popped popcorn topped with Sesame Salt Lunch Corn Chowder Veggie burger on a whole grain bun Tossed salad with fat-free Italian dressing Snack Schoolyard Oatmeal Cookies Dinner Tamale Pie Steamed Asparagus with Raspberry Sauce Tofu Vegetable Soup Sliced kiwifruit and grapes |
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Day 5
Breakfast Cornmeal Pancakes Cantaloupe wedges Calcium-fortified orange juice Snack Chocolate Banana Smoothie Lunch Kale-and-Rice Chowder Whole grain roll Snack Plum Dinner Vegetable Rotini with Ginger Peanut Sauce Cucumbers with Creamy Dill Dressing French bread |
Day 6
Breakfast Tofu French Toast Sliced bananas Cranberry juice Snack Soy yogurt with chopped fruit added Lunch Veggie burger on whole-wheat bun Vegetarian baked beans Fresh Spinach Salad Snack Fresh Collard Apple Juice Dinner Homestyle Squash and Pinto Beans with Rice Warm corn tortillas Sliced mangoes Tossed salad |
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Day 7
Breakfast Oatmeal topped with cinnamon and soymilk Honeydew melon Calcium-fortified orange juice Snack Low-fat crackers with hummus Lunch Pasta Salad Karen’s Sloppy Tofu Baked potato chips Snack Fresh Collard Apple Juice Dinner Ravioli with Fresh Mushrooms and Tomato Sauce Creamy Beet Soup Tossed salad with low-fat vinaigrette Fruit cup |
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