Plant-Based Weight Loss - The Ultimate Guide
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- Опубліковано 2 лип 2024
- Michelle McMacken, MD is Assistant Professor of Medicine at NYU School of Medicine and the Director of Bellevue Hospital Weight Management Clinic. In this exclusive video guide, she breaks down everything you need to know about a whole-food plant-based diet in relation to weight loss.
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00:10 - PART 1: weight loss tips
03:20 - PART 2: myths in the mainstream
07:54 - PART 3: obesogenic environments
9:15 - PART 4: fad diets
10:40 - PART 5: recommended dietary changes
12:57 - PART 6: plant-based weight loss
13:28 - PART 7: how to transition
16:40 - PART 8: calories
18:48 - PART 9: avoiding oil and sugar
20:53 - PART 10: avoiding salt
21:49 - PART 11: meal recommendations
23:30 - PART 12: talking to your doctor
25:02 - PART 13: other weight loss factors
Can you possibly give me a diet
What about Sweet Potatoes? Are they considered high starchy vegetables?
Probably be one of the best starches you can eat.real superior!
Nice cuts
Where can I find the 21 day kick start?
I have been 90% whole food plant based for 7 years. I actually LOVE beans, and more than half of my plate are beans. I am still not a fan of non starchy veggies, and I love fruit and nuts. I have started mixing my greens with beans to increase them. That has helped me eat more greens daily. It's a journey, the key for me is to eat what I believe I can sustain for the rest of my life. Thank God at 62, I am medicine free and plan to stay that way.
Your smart man. With your food choices.
It's all about the journey! Treating yourself good! No medications at 62 is proof that you are eating a proper diet. Very hard and not an accident! Keep it up ! Congratulations!
We should set up a group and call it " 60+ no medication people." High physical activity is probably a part of this lifestyle! Thanks for sharing!
I am following a 95%vegan diet for the last two years and presently enjoying a disease free and medicine free life at 64 .On 24th may ,I celebrated my birthday to enter 65th year of life.Lost 45pounds of weight . Enjoying an energetic life.
I see such good results with my patients if they stick with it! def the way to go- y’all keep it up and share!
Anita Turner that’s great! No medication at 62. If that’s you in your profile pic, you look very young!
I’ve lost 45 lbs in 3 1/2 months following this Whole Foods plant based diet. It’s so good. Amazing
Nice job! I hope you're still loving it!
That's great! Keep up the good work
Did you use a meal plan?
Can u share ur meal plan?
colline sharma Hi Colline, honestly I don’t follow a specific meal plan, I just largely eat a Whole Foods plant based diet. Some meal ideas that I was eating was spaghetti squash with a high vegetable sauce (broccoli, mushrooms, spinach, tomato sauce (low/no salt/oil), etc). Same think with regular pasta. Bean chili’s, brown rice and black beans with veggies on the side. I rarely have this because I’m not a big salad guy but when I do eat salads it is loaded with fruits, tomatoes, bell peppers, hemp seeds, and some time beans and some rice as well. My breakfast usually consisted of peanut butter whole wheat sandwiches with fruit (whether it was strawberries, bananas, blueberries, etc) with usually some leafy greens and flax seeds. Today I’m having soy yogurt with some granola, blue and black berries, and whole wheat toast with hummus and tempeh over it. I’ve also gotten really into tofu lately as well. Other meals I would have is quinoa (orange basil quinoa is my favorite) with some lentils and don’t forget your greens. And I love putting sweet potatoes and potatoes on the air fryer. Also I love making tofu tacos as well. I mean there’s lots of meals out can make. If you’re not using oils or too much oil don’t be scared of the starchy foods. As for plating, what I’ve heard works best is 1/4 grain, 1/4 legumes, and 1/2 veggies. Usually I get by with two meals, if I get hungry I’ll eat three (also wanted to note that I’m not restricting I just eat a lot when I eat) and if you’re a snacker, snack on fruits and veggies. I usually snack on bell peppers and hummus, carrots, bananas, oranges, green beans. That’s in general what my days looks like. For more tips you can get Dr.Gregors daily dozen app and you can look through you tube for lots of whole food ideas. I know I enjoy making creative foods when I have the time like curries, pancakes, bean burgers, soups (if you’re into that), tofu scramble, tacos, oat cookies, (also forgot to mention if you like porridge or oat meal it’s a good option [I don’t know why but I just can’t take it down]), some stuffed potatoes, etc. For me the weight loss was always consistent but when I most lost weight was when I switched, when I cut oils, and recently I have stopped all eating before 7 pm. Also would like to note that my biggest meals are earlier in my day
I knew Michelle when she was a resident. She was such a wonderful person. So glad to see she’s using her education for good!
Im losing weight after changing to a vegan diet. I’ve been wanting to lose weight my whole life but I have sustained this and am super happy. She’s not wrong, give it a try.
Keto with IF
@@anir8023 I did keto with intermittent fasting and lost the most weight I’d ever lost in my life in the fastest time I’d ever lost weight before. And I’ve lost weight on many different diets over the years and always lost faster than other people anyway in general. However my cholesterol didn’t improve but got worse and i already had bad cholesterol which was worrying my doctors since I Ha e a congenital heart condition. I loved the diet and i felt pretty good on it. But it wasn’t doing me any good at all. Then I rebounded and couldn’t control my eating. I gained back the 60 pounds I’d lost. I tried repeatedly to get back to keto and fasting but I just couldn’t do it. Now I’m trying vegan - something I never dreamed I would do.
My boyfriend has been eating plant-based with me less than two weeks. His morning blood sugar has gone from 16 to 4. Been nagging, I mean, persuading him to try it for two years. Plants for the win!
16 to 4?? What scale is that on?
You are patient. I hope he stuck to it.
I jumped from carnivore diet to whole plant based diet, finally i feel full all the time, full of energy and finelt i am loosing weight without intermitent fasting or fasting at all! I love eating all that food 😊
I switched to vegan just as a fun one month challenge about 4 months ago. I did it more for health reasons and had no clue about the weight loss component.
Four months late I dropped 20 pounds and lost my spare tire around my belly. Back to my college weight and stomach is freakin flat!!
And it’s was just crazy easy!
Nice!
What did u eat??I gained weight when I turned vegeterian and then vegan.i often eat bread and pasta and I gained 20 pounds!
Keep it up for the animals. Watch Dominion💚🇦🇨
That's great! Good on you😀
Boo Boobidou I’d minimise the bread and pasta and fill up on veggies, fruits, oatmeal, beans, lentils. Also go easy on nuts and seeds and try to avoid oil
I have been eating maybe 90% plant based diet for 6 days and have already lost 5 pounds! So excited to continue on this journey!
That's awesome.. Well done x
Good job! :)
I did the same. The weight loss was incredible. I've stuck with it also.
Abi Eshleman how's it going?!
I'm on my 7th day. My stomach isn't good. Bloating and gas. I don't know if I can stick with this
Starting my WFPB journey today also! Freezer is FULL of frozen fruits and veggies. I have plenty of legumes, brown rice and quinoa and water. It's on!!! Let's go!!
Good luck Libra Lady02! I'm starting today too 😀
@@sarahbridgemancomedy Thank you and good luck on your journey also! 😊
How is the diet going?
Good on you😀
@@Nobody-wo5mb mines going well, I've lost 9lbs. I'd prefer a quicker weight loss but I have had some processed foods at the weekend. So from this week I'm attempting to not have processed food at all to speed it up hopefully.
I lost 70 lbs on a WFPB diet but recently I have stalled. My dear neughbor asked if it was bc I was eating too many carbs ,🤣🤣. Too cute
Well the question was really smart because this woman in the video just said that to lose weight non starchy veg is needed and less of the legumes etc - carbs
You can eat real whole starches(carbs) until you are satiated. Add veggies with it so that you dont binge due to the fiber and water in them.dr mcdougall suggest 3/4 plate starches and 1/4 veggies. Tats actually a lot of food to be satisfied when compared to standard dieting
Its really sad tho :/ Even my family members are brainwashed with this hogwash
Since I went vegan and eating Whole Foods, I watched myself deflate and loose 35lbs over six months time. I now get sick when I eat dairy or any type of meat,excluding eggs.My skin,hair and nails looks great,too.
I gave up smoking, drinking alcohol and became a vegan all in 1 day.
I was sick and tired of being sick and tired. I'll never go back now (8 month).
🥰🥰💕🤗
Wow! Good for you... You should be so proud of yourself!
Wow! I’m really pleased,for you. I’m on my second month of almost veganism. I will have free range eggs - not cos it’s healthy for me but it’s better for the chickens. I do eat fish occassionaly. So I’m not quite vegan and i have had a couple of times I ate butter recently. It was so,etching I never ever thought I would be willing to do and super easy in the beginning but I’m just starting to notice days where I’m finding it a bit hard. I’m not sure why but I think it’s mental not physical🤔. Unless I’m not eating as balanced as I should. Perhaps I’m missing something in my diet that I haven’t realised. It’s all really new to me so there’s much for me to learn. Maybe I wasn’t sick enough though I did often say I’m so sick of being sick! But I ha e a congenital heart defect that diet will not fix however it surely only help by taking added burdens off it.
Fantastic
That’s amazing, did it become easier to say no when you first made a true stand against it?
Funny how that works... What is healthy for the animals and planet is also healthy for the body.
Natural Hulkster Yes, Compassion is Holistic, 🌻✊🏽🌎✌🏽
...and prevents pandemics... Yaaay!!
MindVersusMisery hahaha, ok, yay! 🌎✊🏽🌻
humans are omnivores.
Indeed
I completely agree with everything Michelle McMacken, MD the Director of Bellevue Hospital Weight Management Clinic said in this video. I am a woman who has lived with obesity and struggled all my life to drop weight. I yoyo dieted for years and I did not understand the effect that food I thought was good for you really had on your health. The reality of a wonderful plant based diet didn't hit me until I started watching documentaries and researching about it. I learned so much that I became a vegetarian and started eating a plant based diet vs eating crappy foods that I thought were ok to eat and the weight started falling off. In total over the years I have dropped 100 lbs but it was when I made the choice to be vegetarian that I felt so good and healthy and the rest of the weight stared to just come off.
Giving up low carb to real Whole Foods was the best thing I ever did. Weight started dropping off, sleep was no ether and I’m getting more protein than I did under low carb.
Good job!
I just watched this AGAIN, because it is THAT informative, balanced, reasonable. Thank you so much for posting this!
She's amazing. I love how simple yet realistic her approach is.
I did a 21 days vegan diet for fun. And to support young people, contributing to climate improvement. Now I can't stop. Delicious foods, tasty veggies, I am NEVER hungry!!! 😍😋💚
Thank you for well structured interview! I am on my plant based diet for a month and I feel great! I don't have cravings for sweets anymore as I eat enough carbs. I feel that plant based food fits my body better, it's more 'alive'. And I am at peace with my body, that's an amazing feeling!
I have lost 45KG's on a vegan / plant-based diet. I feel and look good. Thank you PBN
How long did it take you
@@lolopolo76 hi there 😊 just under 3 years and still keeping it off. 🍒🥑
@@the_veganblonde4342 so long 😱
@@rustysmalls low fat diets lead to gallbladder stone issues
I tried everyyything to lose weight. Intermittent fasting, eating salads, keto, super strict diets and i couls never get the weight off and keep it off. Keto actually also made me super sick. She was on one of the documentaries that made my family turn vegan-WFPB and i feel amazing im no longer having to count calories if im hungry i eat what i want until im full and im STILL LOSING WEIGHT and its not coming back!
Its easy to wash dishes without oil as well.
OH YES AMAZING!
Plus I don’t worry about cross contamination with prepping or worry about cooking to a safe temp.
And age fast plus clog ur gallbladder without oil to form stones 🤪
Yup the hardest dish to wash on a whole foods plant based diet is usually the bowl I make my quick oats in each morning. A couple of them always stick & I need to use a washcloth. Most of my dishes require little more than a good rinse with hot water.
Plant based is truly the only true way to live and thrive!
Hopefully we can reduce plastic and resources too. Then I can leave earth happy.
@@aBatwoman If people buy fruits and veggies then it's actually pretty easy to reduce plastics. I figured out that I don't need to put my food in those little plastic bags. I just put them in my cart. I'm going to wash them anyway so it's really not a big deal.
Thank you sooo much for sharing I'm currently starting my weight-loss Journey as a vegan , this couldn't of been posted at a better time 😊👏
Darian Newman you will kill it as long as you don’t eat crap vegan food like chips or Oreos. The occasional behind burger is fine, but also not every day. Stick to whole plant foods.
Excellent! However a word of warning - be careful to avoid unhealthy vegan foods such as many processed foods and oils. Just as the professor said, focus on whole plant-based foods.
You’re going to feel great within days. Listen to your body and don’t be afraid to eat. Just remember 90% of your food is Whole Foods! Like the other comments here junk vegan is not healthy but you can indulge from time to time. You’ll notice you’ll favor the healthier option anyways. I’ve lost 40 lbs
Oh and when you’re ready reduce oils as much as you can/want. That was another step. Just take your time. It is your journey
@@swisstrader Thank you for your words of advice 😊
This is a very good video on healthy plant based eating. I would recommend this video to anyone concerned about their weight and general health.
Started wfpb thanksgiving 2020. So far I have lost over 25 pounds! For the first time in my life I have experienced being satiated after eating.. Food taste absolutely delicious. So many health problems have been eliminated or at least getting much less severe. I am 72 years old and I got my spring back, or I got
Eat whole food plants, eat when your hungry, stop when your full. Never feel deprived and weight loss comes as side effect! 🍎🥦😄
Arthritis to Athlete well said and same for me after only 4 months
Same
Arthritis to Athlete Absolutely! weight loss as WF Vegan is a non issue!.
I’ve lost 45 lbs in 3 1/2 months. You’re right a non-issue
You may not know what your talking about...
İnteresting! Will power is not as effective as many claim it to be. For years, İ've been saying that it takes will power to transform but it's more so the environment - food inside my home, ppl that aren't supportive, and changing up morning routine.
What she says about diet being the primary weight-loss factor makes a great deal of sense. Exercise is important but diet is key.
She is very "McDougall" with her examples i love it
I loved this interview, all the information I needed to hear. The way she presents her points how difficult it is and the reality of the challenges I have. I felt as if she was talking straight at me. Thank you.
Thank you for this video. Informative, well put and not judgy !
I have been struggling with this, so this video really popped up at the right moment.
Thank you Dr Michelle and thank you PBN!!! Best nutritional advice ever!!!
Very well put! Love the way she explains this in simple terms! Very well-done interview!
Thank you PBN for this PSA! I really need this rn. ❤
Very helpful and informative! Thank you for posting!
Thanks very much Dr. McMacken and PBN.
Wow great video, great content. I knew most of this, but was getting very serious about losing wait and eating more wholesome, so this video came at the perfect moment for me to remind me of the things i should focus on. Taking care of yourself is taking care of others and the planet. This is what people need, the logic of the benefits (physically as well as spiritually) of a plantbased diet.
This was an excellent video to help me get excited about switching over to a plant based diet. It was organized well and very specific! Thanks for your hard work!!
This video might also help as well as help prevent deficiencies: ua-cam.com/video/5nes-lFFPkQ/v-deo.html
Thank you for making sense so many professionals cause more confusion but you did a great job of opening our eyes to the pitfalls of a plant base diet thank you very much
Very calming, thank you! 🌱
Easily the best, most informative and simplest weight-loss video I've seen so far. Thank you for sharing. Comments were super helpful too, especially @Primitive Primate..
Excellent guide and summary. Will add it to my patients must watch videos. Thanks 🙌🙌🙌
Great information presented in a pleasing but not preaching way!!
I'm having home made smoothy,with steamed broccoli, potato. Carrots. I love IT
Thanks for you input about carbs. Beans are full of carbs and I eat them more than anything for protein. The keto thing drives me insane. I couldn’t even consider it.
This was so helpful. Thank you.
I see such good results with my patients if they stick with it! def the way to go- y’all keep it up and share!
My partner and i took the advice of a buddy and looked up *2WeightLossFast. Com* . It’s the best weight loss program I’ve actually seen and gives immediate results to users. I have personally already decreased 14 lbs in less than the first week.?
Thank you! This was a very informative video!
I totally agree about not needing the exercise for weight loss - been there done that.
I have never heard someone talk so much cool fresh and practical sense in my life. (sod the nutrient knowledge hit the correct foods!)
Amazing video. Thank you Michelle McMacken for making this helpful video and tips. It's very helpful tips for losing weight plant-based diet.
Excellent advice. Thank you.
Excellent explanation and so reasonable. I will be sharing. 🥬💗
Loved all the information here. Thankyou so very much for all the CORRECT info you gave/give
Very informative. Thank you!
Such a great video and comments here! Losing weight currently with a largely plant-based diet. I feel wonderful and am looking forward to more great results!
Man.. that was too good. I am forever grateful!
One of the most informative and practical videos about weight loss
Great video! Very informative.
This is great advice and feels very true and honest.
Always chew your food till it's pulp in your mouth. You'll notice that it takes quite a bit of time and your total food intake will lessen. We stuff ourselves with a lot of food and end up eating a lot more than required by the time the stomach has a chance to signal it's full.
Thanks so much for this! Loving your channel
Thank you for this video, recently I had an awful, painful issue with my gut. I have no idea what the issue was, but it lasted 3 days. After that, I went plant-based because it was the worst experience ever! I have been plant-based for about 5or 6 days and I am never hungry, the food is delicious. haven't lost any weight, but I am doing it to keep my gut in check. thank you for explaining everything in plain language and without all the diet fads. this is sustainable and most importantly, I can do this without food restrictions.
Thank you so much for this wonderful video. I’ve been a vegetarian for a long time but this is answered a whole bunch of questions that I have had. I’m going to share this with other people and hopefully this will help educate them and help them move forward.
Chock-full of great ideas helpful information and most of all, a deep abiding respect for everyone.
I switched to a vegan diet 4 years ago for a 1 month challenge-wanted to clear up my eczema and acne and within 1 week my eczema went away and never came back! ..I decided to stay eating this way as I felt a lot better overall and found it pretty easy-I also did colonics and liver cleanses to help but I think for me it really was the dairy and eggs that flared my skin up...now occasionally I will have something with a little dairy if there are no other options but my eczema has never come back and I lost 7 inches off my waist!
Amazing!! Good job!
Ugh, I'm going to have to keep relistening to this for a boost. Everyone in lockdown lost weight except me-I've plateaued for about 10 months even as a faithful WFPB vegan-and the comments were pretty savage about the efficacy of my "treehugger diet" compared to their keto during our first in-person meeting with industry peers. Tough to keep the faith when so much is built on image, but trudging forward.
Fantastic video. Thanks a lot.
Such an amazing video👏👏👏
This video was very helpful to me, thanks.
This video is a gem 💚
Excellent!!!
Great info! Thank You So Much! 🙏🏾
Great video!
Best interview ever. In my opinion.
She is AMAZING! Thank you :-)
Went “plant based” a month ago. Just had a physical- lowest blood pressure I have had in years.
I'm starting my journey with WFPB way of eating and I'm super excited! 😊🤩😁
How’s it been going?
Dr McMacken is the most sensible on nutrition and weight loss I have ever heard. Thank you for this wonderful information.
Great information thank you so much and I need lots more information I haven't started the plant-based diet yet but I am trying to get ready for it thank you so much God bless
As usual, this is excellent content! I've lost 50 lbs on a WFPB diet, but I hit a wall and I still need to lose 50 lbs more. This is really helpful.
Hey Jim! Hows youre plant-based weight loss journey going now? Have you broke past your plateau? Here to help!
I got motivated to change my diet one day when I brought some frozen shrimp out for dinner. I realized then that most of my freezer food was bad. So, I threw almost all of it out. Then, I attacked the fridge & pantry. I replaced the frozen with organic, whole fruits & vegetables. Stocked the fridge each week with greens & other fresh fruit & vegetables. Bought a lot of different whole, organic seeds, nuts, legumes & beans, in blue. Replaced pasta with zucchini spirals, spaghetti squash & butternut squash spirals. Celiac & lactose intolerance is in my family, so I replaced all my flours & dairy. In three months, I have lost 20 pounds, eliminated 3 medications, reduced another & have noticed a great increase in energy & attitude! And it all started with bad shrimp!
Wow that is really cool = Track the behaviour changes!!!
I have been eating plant-based WF for three weeks and have felt so good. I feel lean, I have lost weight, and my mood is better. Two days ago it was my birthday and I had two pieces of cake. I got a headache, felt bloated and had terrible gas pain. My body was reacting as though it was poisoned! I don’t even count calories anymore. I eat when I’m hungry and until I am satisfied. Just be careful about not eating too many nuts if you’re watching for weight gain. This is life-changing!
This video and others like it are really helpful. I've been on my journey...and I know why the weight hasn't come off....its the sweets.....I'll do ok for a few days..then BAM. Have to get back to what I was doing....homemade oatmeal and banana cookies....healthier choices than some of the ones I have been making.
David Hutchinson: I would love your recipe for oatmeal banana cookies! I’ll swap you my healthy flour, sugar, oil free banana pancake recipe made with oatmeal if you would like it. Even non vegans LOVE my pancakes! Ty, Gigi Ward, gigiward333@gmail.com
Nice - love the plant based diet!
20:40 one more thing Artificial Sweeteners has been showned to raise insulin which regulates how much calories are stored and how much cal are used.
It has? One of my friends told me she uses artificial sweeteners because her doctor told her it doesn't raise insulin. She uses like 6 - 8 at a time too because I think she assumes she can have as many as she wants.
suicune2001 yeah there was a recent study on it. It also does a number on the microbiome! I quit my 20yr addiction to diet cola after hearing about that study. Suddenly I started loosing weight again, my energy improved and the unexplained dizziness disappeared. I have wicked headaches and sugar cravings for weeks but I feel great now.
Just started experimenting with plant based looking forward to feeling healthier 🤞🙏🏽
Thank you for the advice, particularly on meal composition. I don't really like grains in general so my usual ratio is roughly 1/3 legumes and 2/3 cooked and raw veggies. I'll try to find a grain I like so I can try the 1/2 - 1/4 - 1/4 recommendation. Thanks again!
Fantastic video! Love the plant based diet! Thanks for posting and stay safe!
Flaming Basketball Club everything healthy living, anti aging, diet, exercise, trying to grow back my hair, mental health, setting goals and healthy living VLOGs. Basically everything about living a healthier, happier life. Thanks for asking!
I like her...she makes perfect common sense, & has an appealing voice.
lol my lunches and dinner are frequently have the same base food like quinoa, brown rice,lentils as well as whole wheat pasta or spaghetti squash.
Dr. McMacken is so smart and sweet!
Awesome interview... thanks for the terrific info
This Doc has a great attitude.
Yeah, I like that!
Dr. McMacken, your video was so informative. Speaking on #10 avoiding salt: I tend to run hyponatremic no matter what I do to increase dietary intake. I do not believe my salt intake is excessive, as I attempt to compensate. I am mindful to add liquid aminos, sea salt, kosher salt, or miso to my meal preps. (Last serum NA+ was 130...improvement from 128 without meds or loosing mental capacities while working full time in healthcare). I eat 100% vegan, 95%ish organic and unprocessed. Overall, not close to complying with a SAD. Last year at this time I weighed about 140-143 pounds (vegan, still eating oil and more processed foods). I now run between 118-124 (I am close, but no longer 5'7"). I do not use the plate method; however, I think it is a very helpful, useful visual and tool to weight loss and nutritious eating. Thanks for educating and sharing your knowledge.
Very good
I began this way of eating because of major inflammation during peri-menopause but the side effects seem to be losing weight as people keep commenting on my weight loss, bonus!