About a year ago after making the switch to a whole foods, plant-based vegan diet, I successfully lost 30 pounds in only three months. While I realize that veganism is a bit radical for some, you needn’t go entirely vegan to see results. By replacing or omitting various dairy products from your diet, you can considerably lower your calorie intake with minimal effort.
Find Low-Calorie Replacements
There are likely to be countless foods in your diet that could easily be replaced with low-calorie alternatives. Replacing foods in your diet with lower-calorie products makes for easy and effortless weight loss. An example is replacing dairy milk with almond milk. At only 30 calories per cup, almond milk contains one third of the calories of skim milk. If the only change you made to your current routine, was replacing skim milk with almond milk, at three cups per day you would cut 1,260 calories a week. Instead of using butter in your diet, try a heart-healthy oil instead. MCT oil makes a great replacement to butter, and can actually encourage weight loss.
Avoiding Processed Foods
While eating vegan food seems like it would guarantee results, not all vegan foods are healthy or conducive to weight loss. Avoid heavily processed foods like vegan cheeses, fake meats, and deserts. Store bought vegan cheeses and meats can be surprisingly unhealthy. They often contain unwanted ingredients like vegetable oils, preservatives, and excess salt. There is no need to incorporate such foods into your diet, and preparing your own food at home will give you the freedom to determine your own ingredients list.
Eat Less Dairy, Eat More Plants
In addition to replacing items with vegan alternatives, consider scaling back the quantity at which you consume high-calories animal foods. Meanwhile, increase your intake of fruit and vegetables. Keep a food journal of all the foods you eat over the course of a week. Than analyze that food journal and see what you could cut back on, without feeling restricted. If you typically eat a block of cheese a week, cut down to half a block. At the same time, if you currently eat 2 servings of fruits and vegetables a day, double that amount. This way, you won’t feel deprived because you can still eat all of the foods you love. You also won’t feel as though you’re dieting, as you are simply making a couple of minor healthy adaptations to your current dietary regime.