A good weight loss diet plan should focus on eating more plants. Research shows that plant-based diets may lower body mass index, blood pressure, and blood glucose and cholesterol levels. Eating more plants can also improve your heart health and lower your risk of heart disease. A focus on eating more fruits and vegetables will improve your health and possibly allow you to reduce the number of medications you need to treat chronic diseases.
A Weight Loss Diet Should Be Plant-Based
A good weight loss diet should emphasize eating plants. But, you don’t have to become a vegan or even a vegetarian to improve your health by eating more nutritious foods. The “Meatless Monday” campaign is meant to encourage people to give up eating meat just one day per week.
Another plant-based diet that is gaining popularity as a weight loss diet is the flexible vegetarian diet, as known as “the Flexitarian Diet.” This diet suggests that we go meatless most of the time, and that this simple change is an effective weight loss diet. The Flexitarian diet was created by author and dietitian Dawn Jackson Blatner, who says that eating mainly plant-based foods is a smart way to cut calories. This weight loss diet recognizes that although not everyone is willing to become 100% vegetarian, but many of us are willing to eat a lot less meat than we’re currently eating.
A Good Healthy Recipe for a Weight Loss Diet
Non-cream based soups can help with a weight loss diet because they’re filling. This curried pumpkin soup recipe is a good addition to a weight loss diet since it focuses on healthy and nutritious pumpkin.
This recipe uses canned pumpkin. Canned versions typically do not contain anything other than pureed pumpkin. But note that with its concentrated density, canned pumpkin has more calories per serving than fresh pumpkin. On the other hand, it also contains more fiber, protein, vitamin A, calcium and iron than fresh, boiled pumpkin. Pumpkin puree or canned pumpkin can be used as a replacement for butter or oil in baking recipes. You can spice up the pumpkin puree and make a healthy meal without adding cream.
Pumpkin is loaded with health benefits:
• It is a good source of potassium, which helps reduce high blood pressure.
• Eating pumpkin is good for the heart. The fiber, potassium, and vitamin C content in pumpkin all support heart health.
• Its high fiber content helps with a weight loss diet because it will keep you feeling full for a long time. Fiber also helps you digest your food efficiently, allowing your body to absorb more nutrients from your food. It also prevents and relieves constipation.
• Pumpkin is rich in antioxidants and one of the best sources of beta-carotene, which may reduce your risk of developing cancer and offer protection against asthma and heart disease.
Many studies have suggested that eating more plant foods such as pumpkin decreases the risk of obesity and overall mortality. It can also help prevent diabetes and heart disease, and promote a healthy complexion and hair, increased energy, and a healthful body mass index (BMI).
Curried Pumpkin Soup
• 2 tablespoons avocado oil
• 1 small yellow onion, finely chopped (1 cup)
• 1 teaspoon salt
• 2 tablespoons minced fresh ginger
• 2 medium Bosc pears, peeled, cored, and chopped (about 1 3/4 cups)
• 1 cup raw cashews
• 2 1/2 tablespoons curry powder
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1/8 teaspoon chili powder
• 1 15-oz. can pumpkin
• 5-5 1/2 cups low-sodium vegetable broth
• Freshly ground black pepper and coconut yogurt, for garnish (optional)
1. Heat oil in a Dutch oven over medium heat. Add onion and 1/2 teaspoon salt and cook, stirring occasionally, until onion is tender, about 6 minutes.
2. Stir in ginger; sauté until fragrant, about 1 minute. Add pears and cashews. Cook, stirring often, until pears have softened, about 2 minutes.
3. Sprinkle in curry powder, turmeric, cumin, and chili powder. Cook until fragrant and spices are beginning to toast, about 1 minute.
4. Whisk in pumpkin and 3 cups broth. Increase heat to medium-high and bring to a boil. Reduce heat to medium-low; simmer for 30 minutes.
5. Working in batches, transfer soup to a high-speed blender. Remove center piece of blender lid to allow steam to escape; secure lid on blender and place a clean towel over opening in lid. Process until smooth, about 10 seconds.
6. Return soup to Dutch oven over medium-low heat; stir in 2 cups broth and remaining 1/2 teaspoon salt. (Stir in up to 1/2 cup additional broth, if needed, to reach desired consistency.) If desired, garnish servings with pepper and coconut yogurt.
Preparation Tip: Another alternative to transferring the soup to a blend is to blend it in the pot using an immersion blender.
• Calories per serving 266
• Fat per serving 16g
• Fiber per serving 8g
• Protein per serving 6g
• Carbohydrates per serving 29g
Click here for this curried pumpkin soup that is a good addition to a weight loss diet.