pinterest Save

Five concerns about plant-based calories

1. Are calories different on a plant-based diet?
Shakespeare might have written “a calorie by any other name would burn as sweet,” because calories from any source serve the same purpose and in varying amounts; think low-cal leafy greens vs. high-cal plant foods with natural sugars (dates) or fats (avocado oil). And while a calorie is a calorie, plants help you process calories and nutrients efficiently.

2. Will I get enough energy from plants?
Switching to a plant-based diet, some people complain they’ve lost energy and feel tired. This can be tied to protein intake. Vegans get 10% to 12% of their calories from protein, compared to non-vegans’ 14% to 18%. So, add protein-rich foods to the menu. A common myth is “a plant diet is too low in protein,” which Veestro dispels in an article proving plant protein is plentiful and healthier than non-veg sources.

For good energy, you also need a well-balanced diet of vitamins and minerals. For example, the magnesium in lentils and pumpkin seeds breaks down glucose into energy. Natural sugars in fruits boost energy, without spiking your blood-sugar levels like refined sugar can. Even fiber in vegetables and whole grains helps by slowing down sugar absorption to sustain energy.

3. Do I need to count calories?
The calories you need depend on your health, age, sex, size, and activity level – roughly 2,500 a day for men, 2,000 for women. Overall, plants contain fewer calories than non-veg diets high in fat and carbs. A study by Michael Greger, M.D. FACLM, found vegans eat 363 fewer calories a day and exhibit an 11% higher resting metabolic rate. Compelled to calorie-count? Catch this list of foods with corresponding calories and nutrients.

4. Will I lose weight?
Thanks to reduced calories and fat in most plant foods and burning calories more efficiently, many people lose weight going vegan (unless they overindulge in high-calorie plant foods). Vegetarian Times reports that a low-fat, plant-based diet creates greater sensitivity to insulin, pushing nutrients into the cells to burn as body heat instead of storing as fat.

Plus, a mega-study found participants lost an average 10 pounds over 44 weeks simply by switching to plant-based – without exercising!

5. Will I still feel hungry?
The beauty of plants is their organic energy, nutrient density, and sheer variety, with no “empty calories.” Solid fats and added sugars are empty, zero-nutrient foods. When the body lacks a vitamin or mineral, it can spike insulin and set up cravings that lead to overeating and weight-gain. But, nutrient-dense foods maintain blood-sugar levels and enable your brain to signal to your stomach that you’re full and satisfied.

Get inspired!

With temptations for fast food around every corner, it takes some effort to stay focused on healthy eating. Still concerned about calories?

Try new plant-based, low-cal recipes. Or, venture into Veestro’s vegan home delivery for low-cal delights like Eggplant Casserole.

Read more about what 1,500 Calories looks like on a plant-based diet

 

Sources: Reed Mangels, PhD, RD, “Protein in the Vegan Diet,” The Vegetarian Resource Group
Nutrition IQ: Foods to Boost Energy,” Vegetarian Times

Veestro.com

Related Blog Posts

the power of choosing beans over beef

how to boost your immune system for the cold and flu season

is oat milk healthy?

what you eat can impact climate change

an easy approach to reducing your risk of breast cancer

foods that help your body produce collagen naturally

why does magnesium matter? 5 magnesium-rich foods

3 simple tips for losing weight starting today

deaths linked to heart disease are on the rise: here’s how a plant-based diet can help

your second brain - tips for a healthier gut

microwaves and nutrition: do microwaves kill our food?

eat these 5 foods to stay hydrated this summer

allergic to soy? these are 7 non-soy sources of protein

think fresh meals are better than frozen? think again!

what 1,500 calories looks like on a plant-based diet

your sugar detox guide

are you vitamin d deficient?

here’s what happens to your body on a juice cleanse

war on waste: are fresh veggies healthier than frozen?

got milk? the dairy industry’s mass deception

what happens to your body when you go vegan?

how easily can the pope go vegan?

supercharge your sex life

is it possible to prevent and reverse disease?

5 ways plants power us in 2019

detox your body

eating healthy doesn’t have to be scary - 5 simple tips

the most unusual facts about berries

can you get enough protein from plants?

5 foods you should never eat

spotlight on: activated charcoal

5 superfoods for women's health

ancient remedies we use today

five magnesium-rich foods for stress relief

why detox?

10 ways to sneak in more veggies

high fiber foods you can snack on

myth vs fact: 5 things you didn't know about vitamin c

plant-based aphrodisiacs that work

5 heart-healthy foods

8 underrated veggies & why you should be eating them

probiotics - your best friend around the holidays

5 winter superfoods for more energy

5 easy ways to detox after overindulging

holiday spotlight: pumpkin

the key benefits of juicing

should you take supplements?

veggie anatomy 101: carrots

is plant-based good for kids?

good carbs vs. bad carbs

food facts: tomatoes

frozen vs. fresh: know your veggies

10 seasonal superfoods

5 summer foods to keep you hydrated

how much water should you really drink?

plant foods that boost your energy

stone fruit: five favorites for summer

men's health month: five plant-based benefits for men

5 protein-packed veggies

10 foods that boost your brain

five concerns about plant-based calories

vitamin d: essential like the sun

is soy good or bad for men?

12 foods to keep your heart happy

the sweet truth about sugar: myths and facts

get grounded with this winter superfood

5 winter squashes you need for better health right now

halloween inspired veggies to help you live longer

fat vs. sugar: the battle rages on

the soybean saga: myths and facts

5 reasons to fall in love with kale all over again

five reasons to get your calcium from plants

top reasons to have an apple a day

meeting your nutritional needs with veestro

just how important is breakfast?

food facts: watermelon

plant based protein to keep you satisfied

the truth behind antioxidants and food

do you get enough energy from your food?

is it a flower or a vegetable: discover the artichoke

6 foods that help reduce inflammation

grains to protect your immune system this winter

linking breast cancer and diet

nih guide: how to lower blood pressure with a dash eating plan

stop the madness! treat heart disease with a healthy diet -- not drugs!

want to lower your cholesterol? a pill is not a magic bullet!

are you at risk for heart disease?

can eating more veggies save your eyesight?

don't have breakfast without one of these three!