Updated: How I Lost 32kg (70lbs) Without Getting Hungry

Written for the nicest girl from Brussels I know.

❗️For plant based nutrition advice, don't turn to a rando like me. Instead, check out the following website by actual dieticians that studied and got a diploma: https://veganhealth.org/

❗️WARNING ❗️: If you eat mostly plants, you need to plan carefully and supplement. 

You need to eat plenty of legumes (Beans, Chickpeas, Greenpeas, Lentils, Soy Products | dried raw legumes need to be soaked in plenty of water for minimun 12 hours, then cooked for a minimum of 60 minutes), Whole Grains, Vegetables, Dark Leafy Greens, Mushrooms, Fruits, Nuts and Seeds, Herbs and Spices.

You need to take a multivitamin that includes Vitamine B12, Vitamine D, Vitamin A, Calcium, Zinc, Selenium, Iodine… Also take an algea sourced Omega 3 DHA and EPA supplement.

Do not exceed the daily recommendations of supplements!

If you are not used to eating lots of fiber, introduce whole plants into your diet slowly, to give your gut bacteria time to adjust.

Be aware that you may need to avoid certain plants that you are alergic or intolerant to.

Only use stainless steel or glass cookware. Aluminium, copper or non-stick pots and pans leech toxic chemicals into your food. Use only stainless steel or wooden utensils, as plastic is toxic.


SHORT VERSION: 

I lost 32kg in about 2 years by going Whole Foods Plant Based (though I'm not strict), stopping drinking alcohol, stopping junkfood. And I try to move my body a lot throughout the day. I did not use medication, nor did I get surgery. I just followed scientific advice.

A Whole Food Plant Based Diet means you mostly eat Whole Plants: Plants as they grew from the ground. Unprocessed, apart from cooking. Natural, without chemicals, as we were adapted to eat for about 4 billion years. Not stripped from their Fiber.

I eat 2-3 large volume, but low calorie meals per day. I basically stuff myself with vegetables. I don't snack, and drink only pure water, coffee and tea in between meals.

Check out my high protein & fiber soup recipe here.

Check out an easy 15min healthy meal here.

Check out this messy post full of nutrition factoids.

When I reach my desired body, I will add Nuts and Seeds to my routine to maintain a healthy weight. At my maximum, I weighed 120kg. I now weigh 88kg, and I'm aiming for between 75kg and 80kg.


IMPORTANT TIPS FOR LOSING WEIGHT:


THIS IS NOT A DIET BUT A LIFELONG LIFESTYLE CHANGE.

Plan your perfect day and try to stick to your ROUTINE. If you eat the same every day, and you lose weight that way, then you don't need to count calories. Variety also makes you eat more.

Eat around THE SAME TIME every day.

LOSE WEIGHT SLOWLY. Every morning when you get up, go to the toilet first and then weigh yourself and put it in a weight tracker app. Aim to loose 1kg (2lbs) every 4 to 6 weeks. DO NOT TRY A CRASH DIET.

If you lose weight too fast, your body goes into starvation mode. Your metabolism will slow down and you will get irresistible hunger attacks. Your body must not realize it is losing fat.

Loosing weight too fast is also the cause of loose skin.

Stuff yourself with foods that have LOW CALORIE DENSITY (calories per volume). Avoid Nuts while you are losing weight. Stop drinking alcohol, and eating junkfood. Go easy on the Fats and Oils.

If you would get your daily calories from Broccoli alone for instance, you would need to eat 9kg of Broccoli every day. That's about 18 heads of Broccoli. Or 3 medium sized bags of Potato Chips. Or 6 Croissants.

Eat Fruit. But not dried Fruit as it is calorie dense.

Avoid too much Salt because it makes you hungry.

EAT MINDFULLY. When you eat, concentrate completely on your food. Don't watch TV, scroll your phone, talk or play music... when you eat, only eat. And enjoy it with your entire being.

MOVE YOUR BODY. Go to the gym, go for walks, dance to music. Youtube aerobics. Random squats and pushups.

STOP EATING AND DRINKING ABOUT 3 HOURS BEFORE BEDTIME.

LOOK INTO SLEEP HYGENE. Good sleep is essential for weight loss and health in general. For tips and tricks, search for "CBT-I" or Cognitive Behavioral Therapy for Insomnia.

DON'T BRING ALCOHOL OR JUNKFOOD INTO YOUR HOUSE.

To get rid of your addiction to Alcohol and Junkfood, read my guide to "Surfing The Urge".


GOOD LUCK ! ! !


Peace 🧡🖖🌱💧


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