HOW TO SLIM DOWN AS A VEGAN | plant-based diet tips

– Hello, my friends,
welcome to my channel. If you’re new here, my name is Alyssa, and today we are talking about plant-based slim down secrets. I get a lot of questions from you guys about losing weight on a plant-based diet, so today I thought I
would do a little video and kind of talk through
my five best tips, and really, they’re more of secrets, for slimming down on a plant-based diet. I don’t know if I’ve mentioned this in my videos before, but I actually am a certified holistic nutritionist. I got my certification last year, and the basis of the program
was plant-based eating, so I’ve done a lot of reading
about plant-based eating, and today I wanna share
some of my best secrets. So, the first one is
to up your fiber intake to support your gut. I’m sure many of you have heard that having optimal gut health or having a health gut is really important for a healthy kind of overall system. A lot of stuff happens in our gut, and it impacts a lot
of the other processes that happen in our bodies, and when our digestive system is on track, we’re able to absorb more
nutrients from our food, and we’re able to eliminate toxins, so that’s basically the main
point of our digestive system is to get nutrients from our food, and then eliminate what we don’t need. So, one of the best ways that we can support our digestive system is by eating fiber. Luckily, if you’re already following a primarily plant-based diet, you’re probably eating
a lot of fiber already, but fiber-rich foods
are things like fruits, vegetables, whole grains, legumes, a lot of naturally
plant-based foods in general. And the benefit of
having fiber in our diet is that it not only
stimulates digestive juices, so that’s like getting the
digestive enzymes going and helping our food break down, but it also adds bulk
to our bowel movements, which means that we are
able to better eliminate the toxins from our body. So, two of the other things that I love about fiber-rich foods are that they take longer
to chew in general, so that means that, once
they hit our stomach, they’re already more broken down, meaning that it’s easier for our belly to put that through to our intestines. And then, fiber-rich foods
also take longer to digest, so that means that, when we’re eating a diet rich in fiber and fibrous foods, we are able to stay fuller for longer, we’re getting more energy, and again, it’s helping keep our digestive system more regular. So really, fiber is amazing, and what I’ve done with today’s video is that I’ve actually
put together a free guide that you guys can download that talks about all these different tips in a little bit more detail, so click the link in the
description box below to download that guide,
because I’m gonna talk about some of my favorite fiber-rich foods in that guide, and instead
of just kind of making this a huge, long video, like 30 minute video, we’re gonna try to keep it
a little bit more short. So, download that guide,
and let’s move onto secret number two. Secret number two is that raw food isn’t always better, and I
know that this is gonna be a little bit controversial,
especially on YouTube, because there are a lot
of raw vegans on YouTube, but it’s my personal belief that you need to have a balance of both raw foods and
cooked foods in your diet. So, the benefit of raw food is that the food has not been heated, and it retains all of the nutrients, but the downside of raw food is that it is a little bit harder
on our digestive system, and it is harder to kind of move through our system in general. However, what’s interesting, and I was reading this in a lot of my nutrition information, is that there are some
vegetables in particular that, actually, you get more nutrients from when you cook them, so that’s because the cooking process or the heating process is breaking down the plant walls, and that ends up releasing the nutrients, and it’s able to help us and our digestive systems
absorb those nutrients because they have been released from the plant cells’ walls, and they’re just easily ready there for absorption. Another question I’m sure you guys are gonna ask about cooking is that what cooking method is best? So, I don’t wanna go through all the different cooking
methods right now, but if you do download that guide, I have my favorite cooking methods in the order listed that I recommend. But basically, what I want to give you an example of is sweet potato. So, think about a sweet potato, a whole raw sweet potato. Usually you’re not gonna
eat a sweet potato raw, but sweet potatoes are amazing, they’re high in fiber, they’re high in vitamin A and vitamin K. Everybody knows that sweet potatoes are healthy for you. But look at sweet potato
fries versus a baked potato. So, sweet potato fries
have been deep fried in a, most likely low quality oil, and then the baked sweet potato is just a whole sweet potato that has been cooked and is soft, and you are going to be getting a lot more nutrition and nutrients from that baked sweet potato than you would from the fries. So, it does matter, the method
that you’re using to cook, and again, if you want to see my list, click the link in the
description box below and download that guide. Secret number three is,
just because it’s vegan, it doesn’t mean it’s healthy. I think a lot of us get
caught up in labels on foods, and we assume that, if
something is gluten free, or if something is low fat, or if something is vegan, that it means that it’s healthy, and that is not the case. The prime example, and
one of the best examples that I like to give is an Oreo. So, Oreos are vegan,
but are Oreos healthy? No, no, no, no, no, you’re
not gonna lose weight eating a sleeve of Oreos, so what I wanna encourage you guys to do is read your labels. You’re going to the supermarket and you’re picking up plant-based foods, just look at the box and look at the ingredients that
are used in that food. If you recognize everything on the list and they are whole food sources, that is fine by me, I would say buy it. If there are things in there like additives and preservatives or other things that you don’t recognize, I would say put that back and move onto another product that might
be a little bit more whole. So really, the goal here is to incorporate as many whole foods into
your diet as possible, and you want them to be as
close to the source as possible. So, of course, when you’re
buying a cracker, for example, it’s already been
cooked, but if the flours that are derived in that cracker
are from whole brown rice, or whole quinoa, or
millet, whatever it is, you know that you’re
getting more nutrients than something that is highly processed. And how does that relate to slimming down? Basically, when you have a
diet rich in whole foods, your digestion is easier. We’re talking a lot about digestion today, but it’s important because, when your digestion is good, you’re getting rid of the toxins, but when you’re eating a lot of processed food and junk, those toxins are swirling
around in your body, and you just aren’t able
to get rid of the weight because your body is just kind of holding onto these toxins, they’re going into your fat cells, and it’s just not a remedy for success. And I know I keep mentioning this guide, but I have included more
information in the guide, and one of the things with
this secret that I included is the five things that I always
avoid on nutrition labels, so if you wanna see that,
make sure to download it from the link below. Secret number four is that
portion control still matters. Even if we’re eating an
incredibly healthy diet, we’re eating a lot of fiber-rich foods, we’re eating fruits, vegetables, legumes, it still matters the
quantity that we’re eating. So, there, I’m sure you
know, there is this concept of calories in versus calories out, and there is truth to that. If we’re consuming more calories than our bodies are naturally using up, whether that’s through exercise or just our daily life, then we’re gonna be gaining weight because our body has an excess amount of calories. What I think is interesting
about calories is that every person is different, and the amount of calories
that you’re gonna need depends on a variety of factors, including your gender, your height, your weight, your age,
your activity level, and if you think of that
in terms of a person, so a man who is 6’3″ and is a pro athlete, he is going to need
way more daily calories than somebody like me, who’s 5’3″, and even though I exercise, I still sit at a desk and
work on my computer a lot. So, you do have to kind of adjust the amount of calories that
you need every single day, and that’s where a food
journal can really help. So, I recommend that you guys just start by writing down the quantity of food that you’re eating. You don’t necessarily
have to put a calorie, like, number next to that. Really, just the idea is that you’re gonna learn how much you’re eating, and you might learn something interesting. I think a lot of times we, especially in terms of snacks, or maybe, like, our meals, we think that we’re eating less than we actually are. Smoothies are a really
great example of that. A lot of times we use
smoothies as a snack, and sometimes, smoothies
are really high in calories because a lot goes into them. You have bananas, you have fruit, you have avocado, you have
nut butter, you have protein. The amount of calories that is
in that snack size smoothie, that might be more of a
meal sized smoothie for you. So, really, the goal of the food journal is just to give you an idea of how much quantity of food you’re eating, and then you can potential adjust based on where you’re at. And the extra stuff that’s
in the guide for this one is that I am giving you a formula for how I build my plant-based plate. So, if you wanna see that, click the link in the description box below. And then, secret number five
is to meal prep like a boss. You guys know that I talk
a lot about meal prep, and a lot of you really
enjoy meal prepping. I’ve done a few meal prep videos, so if you wanna see that entire series, I’ve also linked that in
the description box below. But what’s great about meal prep is that it sets you up for success for the entire week. When you’re meal prepping,
you’re much more likely to reach for those healthy foods, you kind of have your set meals, so you don’t need to worry about what you’re gonna eat at lunch, and then end up reaching for something that isn’t as nutritious for you. In terms of the timing for meal prep, really, that’s based on your schedule. A lot of people, it
works over the weekend, but if you work on the
weekends, you can adjust. Sometimes, you don’t
even have to meal prep for the entire week,
you could just meal prep a few days at a time. And really, the best thing about meal prep is that it’s ultimately gonna help you get to that goal weight because you’re reaching for those
foods that are healthy and those foods that are
supporting your healthy goal. So, I get a lot of questions about if you need anything
special for meal prep, and the answer is no. If you have containers at home, you have plastic bags,
or you have tin foil, you can totally start meal prepping. I do recommend that, at some point in your meal prepping journey, you transition over to glass containers, just because they are more non-toxic, and
they are also heat-proof, so you can heat them up
when you get to the office, or you can heat up leftovers when you get home from the office, or school, whatever you do. And then, the other question
I get a lot about meal prep is how long this food lasts, and what’s great about meal prepping on a plant-based diet is that plant-based foods last
longer in the fridge than animal-based products. So, you don’t really have
to worry about spoilage as much with plant-based foods. My general rule of thumb is that, if you are storing stuff in the fridge, it will last up to five days, sometimes you can go to six. And then, if you’re storing
stuff in the freezer, it lasts up to six months, and you can even go longer
than that sometimes. So, if you’re meal prepping
for a plant-based diet, that food is gonna last you a lot longer, and again, it’s just
setting you up for success, and it’s gonna help you
reach your healthy goal, or your goal weight, if weight
loss is one of your goals, much more quickly because you have all of that food in front of you, you know exactly what you’re gonna eat, and you can plan for your week. So, I hope you guys
found these tips helpful. Again, I put together a free guide, it’s 100% free, that outlines
these in more detail, it talks a little bit more about some of the best ways
that you can slim down on a plant-based diet. So, if that is one of your goals, if you’re interested in that, I’ve linked that in the
description box below. You can just tap that
link, enter your email, and I will send you the guide. And if you guys have
any specific questions about plant-based eating, definitely leave them
in the comments below. I do get a lot of questions about it, so I wanna make sure
that I’m covering topics that you guys are curious about. And if you have specific questions or you wanna learn more about my personal plant-based journey, I did a video on that,
like, a year ago, maybe now, and I will put that link in
the description box below so you can watch that if you want. And other than that, if you haven’t subscribed to the channel already, I would love for you to
join us here on YouTube. There’s a red button that says subscribe right below this video, so you can just click that button and
automatically subscribe yourself. And other than that, I hope you have a really lovely rest of your day. Bye, guys! (gentle guitar music)

58 Replies to “HOW TO SLIM DOWN AS A VEGAN | plant-based diet tips”

  1. I'm new to your video…And I L๐Ÿ’œ've'n them especially this one ๐Ÿ‘๐Ÿ‘Œ๐Ÿ‘ But I'm a lady with a over active thyroid who is NOW boarder line over active/slight under due to medicine keeping me at a level so becoming a vegetarian/vegan/ plant based has really helped with my condition as we are what we eat! Which I do believe in that saying!….But my Biggest disappointment is fine hair! And being a Hairdresser I'm sad my crown & glory is not a good advert….And I'm hoping with a great plant based diet with taking supplements! Will help? I notice in this video your hair is still better than mine but you also have a fine head of hair? ….Do u feel your hair , nails ect….improve with your eating diet?……I look forward in more great videos ๐Ÿ’› Have a wonderful day from UK.

  2. Can someone explain what those "toxins" in our body are? Everybody keeps talking about it, and just like unnatural vegan on YouTube said in one of her videos: nobody's explicitly saying what they are. So please, someone educate me. What toxins are they? Like chemically, and what harm do they do?

  3. Great video this was very helpful. I would love to learn more about the vegetables we should be cooking instead of eating raw.

  4. What is the difference between vegan and vegetarian? A lot of things say vegetarian but there is cheese and terrible oils in it I am finding it hard find good food with no cheese/dairy , no meat, and no oils

  5. My husband is afraid to go plant based, because he is afraid he will lose muscle mass. What is your opinion on this?

  6. loved video. I have a little struggle with too much pasta. Trying to space out meal plan evenly, ie: every 3 days. I am curious how much tofu , if any you use. I am starting to use it in alot of meals. I am on the fence on how safe it may be to eat on a regular basis. Cant wait to read all your info.

  7. surprisingly informative – you go girl! Regarding food dairy – I'd like to recommend cronometer, which is free, and also helps calculating how much energy you need based on height, weight and activity level (BMR) – most importantly it tells you about your consumption of vitamins and minerals. I've used it periodically for years. Regarding meal prep – stews and soups, hearty salads and starch based meals stay stay delicious for much longer than light salads or the like – and don't store prepped salads w. dressing in them ๐Ÿ™‚

  8. Could you do a video on gaining weight as a vegan. Everything is low in calories and nobody ever talks about it.

  9. Hello! I love your video and excellent information. I've been vegan for over nine years and try to eat whole for the Mose part. I drink over 88 ounces of water a day but my elimination process has been struggling. Perhaps it's age since I'm approaching my 50th bday but it's been horrible. Help! Any suggestion will be appreciated.

  10. I want to be a holistic nutritionist! The only thing stopping me from enrolling is the fact that it's not covered by OSAP so I don't have $6000 to pay for it on my own ๐Ÿ™

  11. Disappointed in this video, not giving us tips your just giving us info that we know already. Too much talking and not enough graphics.

  12. Dear Alisa,where did you get your diploma?it was online or how?after some time,was it worthy?becAuse it s often said that these certificates are quite poor in quality….

  13. Just learning about soaking grains, nuts, and legumes in water and lemon/apple cider vinegar to eliminate phytic acid so your body can digest all the nutrients. Do you ever soak them, if so recipe please.

  14. I couldn't download the booklet. I just got referred to some page that was wanting me to sign up for some 21 day program.

  15. Thank you for this video…just wondering though, Dr. John McDougall says eat however much you want on the Starch Solution.

  16. Clickbait for selling your stuff !!Was hoping for some real info- disappointed!! ….AND the FREE link doesnโ€™t work. Nice try.

  17. This is a great video! I wish I had been watching you more frequently! I can tell that you are very knowledgeable. TFS!

  18. Donโ€™t follow the link for the guide, you need to pay, she should mention that before you put in your info

  19. I tried downloading the โ€˜freeโ€™ guide but i was taken straight to a page to sign up for a 21 day trial which charges money. I just wanted the free guide.

  20. When I was eating a more plant based diet, my mindset was that if its labelled vegan, or "accidentally" vegan i thought yay its healthy. Which i later found out the hard way, my body was like no way! So what your saying now is something I wish I heard like last year! Lol great video ๐Ÿ’–

  21. Im so glad i found your chanel. I just started this journey a few weeks ago and well… its not been so easy. thank you for you recommendations and your help. regards from Chile!

  22. you look like a teenager and yet you are a certified nutritionist ๐Ÿ™‚ a plant based diet really help you stay young ๐Ÿ™‚

  23. To everyone trying meal prep, I suggest this: plan your weekly menu. Cook/prepare your evening meal,,plus the extra portion(S) you want for the next day lunch. I have been doing it this way for about 40 years and it is cheaper and a lot healthier.

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