10 Rules to Help You Loose Weight Naturally With a Plant-Based Diet

If you or someone you know is suffering from overweight, obesity, heart disease, high blood pressure, diabetes, chest pains, erectile dysfunction, MS, eczema, or other disorders, a whole food plant-based diet may be just the lifestyle change you are seeking. A 100% whole plants diet is known to reverse and heal these conditions and to promote increased energy and overall optimal wellness. Eating right for a human being isn’t rocket science and you don’t have to let the mountain of conflicting advice in the media confuse you. In this article I present 10 simple research-backed rules to help you lose weight naturally with a plant-based diet. Since this diet is essentially the diet our frugivore anatomy and physiology is designed for, I affectionately refer to this way of eating as the Frugivore Diet. Here are the 10 rules to follow that will help you shed excess pounds are heal yourself at home naturally:

The Golden Rule of the Frugivore Diet is: Eat as many whole plants as you want!

1. Eat As Many Whole Plants As You Want

The first and most important rule of the Frugivore Diet is simply this: don’t skimp on the plants! Eat as many whole plant foods as you want. By filling up on whole plants including a variety of leaves, seeds, flowers, fruits, and roots your stomach will be satisfied by the fullness of the fiber-rich foods. Your stomach will also sense all the nutrition in your meals which will also help y ou to feel satiated. If you do get hungry suddely grab a banana or apple or a healthy whole plants snack such as Chocolate Sunflower Balls. On a 100% whole plant food diet there is absolutrely no need to restrict your intake. You can eat until you feel satisfied because this is your biologically-specific diet—the one nature intended for you.

2. Avoid All Animal Foods

Rule two follows naturally from the Golden Rule and from rule one—simply avoid all animal foods. Human beings are not to be confused with carnivorous animals who, for the most part, walk on four legs, have razor sharp fangs, have large stomachs and short intestines, have smaller brains, and who usally produce litters of offspring in a relatively short time. Humans are frugivores—we stand upright and have long arms and agile fingers for grapsing and plucking ripe fruits and berries. Our teeth are flat ans smooth for mashing soft  fruits and leaves and the occassional hard seeds. If we want to experience wellness we must consume the food that we are biologically equipped to thrive on.

3. Avoid All Foods With Processed Oils

This chickpea salad skips is an oil-free, mayo-free, 100% heart-healthy recipe made from 100% whole plants.
The third rule also follows naturally from the Golden Rule and rule one—avoid all processed oils. Processed oils are not mcuh better than animal foods for your health. Oils are an unnatural food because they would never be found growing from the Earth. To make oil we manipulate natural foods, removing just the fat and leaving behind all the other good stuff like the protein, carbohydrates, vitamins, minerals, fiber, water, and disease-preventing phytonutrients. Because oil is a very concentrated source of calories from fat, it is very easy to overconsume foods with processed oil as they do not trigger the stomach’s two satiation sensors: physical fullness and nutrient content.

4. Keep a Well-Stocked Fridge

People eat what’s available around them. It’s been this way since the beginning of time. People who stock their pantries with processed bars, crackers, and cookies will naturally eat these foods they “harvested” from the store. People who stock their fridges and baskets with fresh fruits and vegetables will naturally eat these foods. Keeping a well-stocked kitchen for success with the Frugivore Diet means harvesting only the foods that are truly good for you because these are the foods that will be available to you when hunger strikes.

Eat Your Leaves: Keep your fridge stocked with multiple varieties of leaves like arugula, lettuce, cabbage, and kale.
Add Herbs: Incorporate fresh herbs from your garden, or start an herb garden in your windowsill or in containers on your front porch.
Fill Up On Fruit: Keep a fruit basket on your kitchen table full of a variety of ripe seasonal fruits. Bananas are an affordable and nutrient-packed option at any time of year.
Stock Up on Seeds: Seeds are nutrient-packed and add a lot of flavor to the Frugivore Diet. Stock up on seeds like cashews to make Ch-Easy Cashew Sauce or raw sunflower seeds to grind into Chocolate Sunflower Balls. Keep slivered almonds or walnut pieces in your pantry to add a sprinkle of richness to your dinner salad or smoothie.
A Steady Supply of Roots: Roots like potatoes, carrots, and yams are staple foods of the Frugivore Diet. Root vegetables are a tasty dense source of energy and nutrients that are also affordable and easy to store. Practically all of the One-Pot meals shared in the recipe section of this book feature wholesome and satisfying roots.
Bark, Flowers, Sap, and Stalks: Keep a variety of whole plantingredients in your friedge and pantry to make any meal a success. Cinnamon spice—made from ground tree bark—is a nice addition to many breakfast bowls, smoothies, and deserts.

5. Fill Up on Fruit

Fresh ripe fruit is perhaps the most perfect food known to Man. Ripe fruit entices all our senses from our eyes to our noses to our tastebuds. A meal of ripe fruit leaves us feeling hydrated, refreshed, nourished, and energized. We associate an overflowing platter of fruits with royalty for a reason—because this is the fruit we naturally desire. Health is our true wealth and fruit is the natural treasure that becomes our own wellness as we consume it in abundance.

Make fruit a regular feature in your diet.

6. Give Digestion a Break

Give your digestive system a break by simply eating foods that don’t require it it overwork and use more than its fair share of your body’s total energy/ Your body benefits when it has enough energy to maintain a state of wellness. Your body is a natural vessel that is always using energy to maintain itself. You use energy to breath, to sit, to thinkk, and to digest food. If you are continuously devoting energy to eating food, then your body is continuously devoting energy to digesting. This means that less energy is available for other tasks like repairing damaged cells, maintaining a strong immune system, and using your brain to work out complex tasks. Different foods require different amounts of energy to digest. Fruit, not surprisingly, is perhaps the easiest food for a human being to digest. Unlike processed sugars which are rapidly released into the bloodstream causing blood sugar spikes, the natural sugars in fruits are released into the blood more slowly becauise they come with a complete and perfect package of nutrition including a lot of natural fiber, water, vitamins, minerals, and phytonutrients. Eating a meal of fruit will require much less energy to digest than eating a meal of meat or cheese, for example.

Whole plant foods are easier for the human body to digest leaving more energy for things like running, playing, working, thinking, and mom duties.

7. Limit Salt to Reduce Water Weight

Sodium is a natural mineral found in the earth and that occurs naturally in all plant foods. In it’s concentrated form as table salt or sea salt, it can be consumed excessively leading. Consuming too much salt will lead to your body holding onto water weight to cope with the internal chemistry created by extra sodium. Your body is essentially trying to dilue the sodium inside itself by holding onto water. To avoid carrying extra water weight and feeling bloated and uncomfortable, limit how much salt you add to your meals. Avoiding processed foods will go a long way towards reducing excess sodium in your diet.

My daughter Ayla Belle hydrating with a fresh young coconut.

8. Keep Hydrated

Keeping your body hydrated will help avoid you mistaking thirst for hunger and will help keep you feeling energized and able throughout the day. Lucky for you that keeping hydrated is a no-brainer on the Frugivore Diet. Whole plant foods naturally are made of mostly water. Most fresh fruits are in the range of 72–93% water. Once you start incorporating an abundance of raw plant foods into your diet you may find your thirst disappears and you have little need to drink water. You will see that recommendations to dirnk 8–10 glasses of water a day are a response to a culture that was consuming large amounts of over-salted processed foods. These processed foods lacked the natural water content of natural whole plant foods.

Fresh fruits and vegetables are naturally high in water, and it’s the purest water on the planet filtered through plants! Quench your thirst with fresh fruit, salads, smoothies, or real fruit juice.

9. Make Salad Your Supper

Salad is wonderful for supper. Consider making salad a routine part of dinnertime either as the main meal or as a sidekick. Salad is full of raw living plant nutrition including fiber and water. Salad will fill you up and leave you feeling energized and alert, a sharp contrast to the heavy and tired feelings people experience after a heavy meal of animal products. Hours later you will still feel good and the nutrition releases at a natural pace inside your bloodstream.

While many people used to meat in the middle of dinner may scoff at the idea of a supper of salad, salad can make a very satisfying meal. The key to a satisfying salad is to combine a complimentary variety of flavors and to include leaves, roots, fruits, and seeds in the mix. Adding shredded carrots of beets to a salad gives it an attractive color, a slight crunch, and a touch of sweetness. Adding diced cherry tomatoes or dried cranberries contributes fruity goodness and nutrition. Adding a sprinkle of slivered almonds or roasted pumpkin seeds adds a satisfying richness and crunch to your salad. Adding a variety of leaves such as arugula, chopped kale, shredded cabbage, and mustrad greens contributes a richness of flavors and nutrients. A salad a day keeps the doctor away.

10. Enjoy a Rainbow of Plants

Eating a rainbow of whole plant food ensures you are giving your body all of the good stuff that keeps you nourished and well. Each color of the plant food rainbow contributes different phytonutrients, the special disease-protecting nutrients found only in plants. Phytonutrients are most concentrated in the colorful parts of plants. Orange plants are particularly beneficial for health eyesight and skin. Red plants are known as fighting and preventing cancer. Blue and purple plants are known for their brain-boosting benefits. The colors of plants are clues to the nutrients they contain and so in order to get the full array of goodness, aim to eat the rainbow everyday.
HealingWithPlants.us is a holistic health education site dedicated to inspiring natural healing and everyday wellness. Follow Healing With Plants on InstagramTwitter, and Facebook for more healing whole foods plant-based recipes, science-backed nutrition tips, and inspiring stories that testify for the amazing healing power of plants.

Reya Steele Andrews

Reya (Steele) Andrews is a holistic health writer, educator, and publisher at Healing With Plants. Reya is a certified Holistic Nutritionist (AFPA), is certified in Plant-based Nutrition, and teaches nutrition science and healthy food preparation. Find her book, The Frugivore Diet, on Amazon.

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