How and why plant-based meals can help you lose weight

Losing weight can be an infinite struggle but this is not so much the point from which to start our change as what we eat.

We should approach vegetables with open arms , it is proven, in fact, by several researches that this helps to lose weight.

You don't need to be vegetarian or vegan to get close to nature and plants, you just need to eat foods that are found a few kilometers from one's home.

Here are the ones….


Come e perché pasti a base vegetale possono aiutare a perdere peso: i vegetali

You certainly don't have to be vegetarian extremists to eat more vegetables and feel better.

Besides, we must always think what to eat and how to eat them.

The biscuits filled with cream are also vegetable but they are bad and are fatty!

What we must include in our diet is a menu based on vegetables , fruit, whole grains, legumes (beans, peas and lentils), dried fruit and seeds, all without oil, sugar, or other refined ingredients.

An intelligent mix of these foods is enough to start losing weight , mixing these which are really excellent vegetables for weight loss and for nutrients with healthy fats such as those of coconut oil or avocado, for example.

Eating vegetables will lower, exponentially, the possibility of contracting heart disease or type 2 diabetes, as well as obesity or high blood pressure, related completely or almost to our eating habits.

How and what to eat

Come e perché pasti a base vegetale possono aiutare a perdere peso: come e cosa mangiare

Beyond the clear benefits that a vegetarian-based diet can give to our lifestyle and quality of life, we must not forget to eat something else.

=Animal proteins, if we are not vegans or vegetarians, can be part of the diet, as well as carbohydrates.

Carbohydrates are not absolute evil, on the contrary.

The body needs carbohydrates toburn calories and not implode in itself.

Of course, if the carbohydrate is accompanied by vegetables everything makes much more sense, because vegetables arerich in fibres which help our intestines and leave us fuller for longer.

Le fibre, oltretutto, sono davvero fondamentali per purify and detoxify.

Our body uses those calories, those of the fibers, to cleanse the our organism, does not even begin the process of translating that calories in fat.

That's why vegetables are good for you.

3 small steps into the world of vegetables

Below I will write 3 very nutritious plant-based recipes .

As I said before, the real rule for living well, in contact with our problems but with a rare balance, is the combination of elements, not their subtraction.

So yes to carbohydrates, yes to good fats (which serve tospeed up the metabolism), yes to proteins of animal origin, yes to omega-3s which are mostly found in fish but they can be ingested in the form of a supplement.

Be careful not to become fundamentalists, in the long run our body will discover that it has deficiencies somewhere.

So yes to health first everything withsupplements, substitutions and not strict diets based on only one or almost one food.

1. Whole grains with chia or flax seeds and fresh berries

Whole grains are extraordinary for breakfast to speed up the metabolism, have all the nutrients inside the seed and then stay full longer.

Chia or flax seeds are extraordinary plant proteins.

Fresh berries are natural antioxidants and anticancer, fight free radicals.

In a breakfast cup put 150 grams of cereals, a spoonful of chia or flax seeds and 80 grams of fresh berries.

You can soften everything with cow's milk or skimmed soy.| ||191

2. Lenticchie con cavolo e zucchine

Cabbage is high in fiber, has very few calories and a high nutritional content, making it perfect for filling up without gaining weight.

Healthy carbohydrates in this recipe come from both quinoa and lentils.

Quinoa is a seed rich in iron, B vitamins, magnesium, potassium and protein.

Lentils are rich in | ||200proteine and fibres.

Courgettes are rich invitamin C, even if very few savory and full of potassium, perfect for fighting muscle cramps.

The recipe:

  • Soak the quinoa and lentils.
  • When they have softened enough, put them in a saucepan containing a little extra virgin olive oil and a little iodized salt.
  • Add some vegetable broth and cook for half an hour.
  • Grill or put to boil some zucchini pieces which you then add.
  • At the end, just for 5 minutes, cook the cabbage, for don't make him lose all nutrients.
  • Add some herbs and eat for lunch or dinner

3. Green leafy smoothie

Green leafy vegetables are a miracle.

They are rich in iron, fiber, magnesium, amino acids, B vitamins, vitamin C and vitamin A and E.

Basically everything.

Thesmoothie is a very smart way to eat all these vegetables without making all the monothematic diet.

A nice smoothie full of everything and go.

Here is the recipe:

  • 300 grams of spinach
  • 150 grams of berries
  • 1 tablespoon of hemp seeds
  • 1 tablespoon of chia seeds
  • 1 tablespoon of ground flax seeds
  • 70 grammi di cereali integrali
  • 1 ripe banana or stevia as a natural sweetener
  • water or skim milk

Blend and drink as a snack or meal replacement


Including plant-based meals in your daily diet is the best thing you can think of to do to stay healthy.

Sen to be absolutist, the important thing is to insert vegetable elements that are rich in nutrients, are lean, give energy, accelerate the metabolism and make you fuller for longer.

This type of procedure leads to the choice of a || |266dieta personalizzata according to our needs, it is important to always know what is best for us.

I say this because you may be intolerant to lentils, for example, and such a type of diet can do you more harm than good.

So always pay attention to who we are, we do not choose fad diets but only based on what is best for us.

And now everyone can choose a nice vegetable from the garden to cook today for lunch or dinner.

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