And speaking of feeling satisfied and full, whole, plant-based foods are loaded with fiber, which allows us to fill up without consuming excess calories. In fact, our appetites are controlled by fiber, nutrient density, and caloric density. We know that plant-based foods are high in fiber and nutrients, while at the same time are low in calories, a perfect combination! Because of the high nutrient density, diets that are high in whole, plant-based foods curb hunger and food cravings, and lead to permanent weight loss. We can eat whole, plant-based foods to our heart’s content (literally) and still lose weight and keep it off permanently!
In addition, most whole, plant-based foods are low in fat. For healthy weight loss, the recommended daily allowance of fat for adults is 25-35% of the total calories (coming) from fat. (Ideally below 25% is best for permanent weight control). According to T. Colin Campbell, Ph.D., (author of The China Study) most people that eat a whole, plant-based diet consume only 10-15% of their total daily calories from fat.
An added benefit is that the fats found in most whole, plant-based foods are the healthy, unsaturated fats, including both mono- and poly-unsaturated fats. There is much evidence that eating foods rich in the unsaturated fats improves blood cholesterol levels, and decreases risk of heart disease and type 2 diabetes.
Here’s something else: you have to consume a large amount of most whole, plant-based foods in order to increase your calorie consumption compared to consuming processed or animal-based foods! It should come as no surprise that the consumption of a whole plant-based diet is linked to optimal health and weight. In The China Study, T. Colin Campbell reported a very interesting finding: the average Chinese consumed 33% more calories per day than Americans, mostly from whole, plant-based foods (only about 10% of their calories came from animal-based foods). Yet Chinese in general are much thinner and have 20% less body weight than Americans.
Plant-based foods are so incredibly low in calories and rich in nutrients & fiber that the more of them you eat, the more weight you will lose! That is, of course, as long as you’re not loading them with butter, bacon, cheese, and so forth. So creamed spinach with butter, heavy cream and cheese does not count!