🌿The advantage of a whole-food, plant-based approach to weight loss is that there may be no need for portion control, skipping meals, or counting calories, because most plant foods are naturally nutrient dense and low in calories.
🌿Fruits and vegetables, on average, contain about 80–90 percent water. Just as fiber can bulk up the volume of foods without adding calories, so can water. Experiments have shown that people tend to eat the same amount of food at a meal, regardless of calorie count—probably because stretch receptors in the stomach send signals to the brain after a certain volume of food has been ingested. When much of that volume is a zero-calorie component like fiber or water, that means you can eat more food but gain less weight.
🌿Diabetics are more likely to suffer from strokes and heart failure. In fact, diabetic patients without a history of coronary heart disease may have the same risk of heart attack as nondiabetic individuals with confirmed heart disease. In addition to improving insulin sensitivity better than conventional diabetic diets, the plant-based approach can also lead to a significant drop in LDL cholesterol, thereby reducing risk of the number-one killer of diabetics, heart disease.
🌿Apparently, most people who switch to a plant-based diet are happy they did. One of the reasons there’s been such great compliance with plant-based dietary interventions is that people not only tend to get measurably better, they also tend to feel much better. In a recent randomized, clinical weight-loss trial, diabetics were split into two groups. Half were put on the conventional diabetic diet as recommended by diabetes organizations; the other half were prescribed a plant-based diet consisting mostly of vegetables, grains, legumes, fruits, and nuts. At the end of six months, the plant-based group reported both a significantly better quality of life and significantly higher mood scores.