Top weight loss-friendly processed foods to consider
Going against the grain, you might not believe it, but certain processed foods can play a pivotal role in helping you shed those unwanted pounds, with bonus health benefits!
Let's dive into research by Dr. Hana Kahleova, the director of clinical research for the Physicians Committee for Responsible Medicine. In partnership with an international group of medical researchers, she discovered something groundbreaking: plant-based foods, regardless of their level of processing, can aid significant weight loss!
"Want to lose weight? Opt for a bagel over bacon, or a veggie burger instead of a hamburger - that's our advice! Filling your plate with plant-based foods, even the ones that are considered ultra-processed like soy milk, vegan meat, and yogurt alternatives, is beneficial for weight loss and overall health," shares Dr. Kahleova.
They compared two groups: one following a low-fat, plant-based diet with no calorie limits for 16 weeks, and the other maintaining their usual diets. Those on the vegan diet lost an average of 13 pounds, showing greater improvement in their post-meal metabolism[1].
You might be wondering about certain processed plant-based foods like beans and cereal. facts suggest that replacing animal products with low-fat plant-based options may be an effective weight loss strategy.
Now, if sticking to fresh fruits and veggies feels daunting, fear not! Plant-based processed foods could make it easier for you to transition. Take mangoes, for instance, which have been shown to improve insulin sensitivity and lower inflammation and glucose levels[2].
When it comes to weight loss and a healthier lifestyle, why not give a green Mediterranean diet a try? It's loaded with fruits, vegetables, legumes, and whole grains. No need to feel deprived! You can still enjoy smoothies with delicious ingredients like blueberries, leafy greens, bananas, yogurt, and avocados, or savor some veggie chili with beans, chickpeas, and other vegetables – zero meat required!
As you start to incorporate plant-based processed foods to aid your weight loss goals, remember that. Consuming a balanced and diverse diet remains the key to maintaining good health. To learn more about maintaining a healthy lifestyle and regaining your vitality, check out The Insulin Factor: How to Repair Your Body's Master Controller and Conquer Chronic Disease!
References:
- Kahleova H, Barnard ND. A low-fat vegan diet and calorie restriction improve body weight and cardiovascular risk factors in type 2 diabetes: a randomized trial. Diabetes Care. 2017 Jul;40(7):925-931. doi: 10.2337/dc16-2376. Epub 2017 May 3. PMID: 28458357.
- Yamini, D., Elmi, S., & Hussain, T. (2019). Metabolic effects of mango (Mangifera indica L.) Phytochemicals: A review. Food Science & Nutrition, 7(3), 414–424. https://doi.org/10.1002/fsn3.1100
- Swapping animal products for plant-based foods-no matter how processed-leads to weight loss, finds new study - Eureka Alert
- Vegan diet, processed foods, and body weight: a secondary analysis of a randomized clinical trial - Nutrition and Metabolism
- Effect of a Low-Fat Vegan Diet on Body Weight, Insulin Sensitivity, Postprandial Metabolism, and Intramyocellular and Hepatocellular Lipid Levels in Overweight AdultsA Randomized Clinical Trial - JAMA Network Open
- The science behind weight loss reveals that opting for plant-based foods, including some processed ones like soy milk and vegan meat, can aid significant weight loss and contribute to overall heart health. [references: 3, 4]
- Incorporating plant-based processed foods into your diet, such as mangoes, can lead to improvements in insulin sensitivity and lower inflammation and glucose levels, supporting weight management and nutrition. [references: 2]
- According to a study by Dr. Hana Kahleova, a balanced, diverse diet that includes plant-based processed foods can effectively support weight loss and promote good health, as part of a health-and-wellness lifestyle. [references: 1]
