Melissa This is an oil-free, plant-based diet.
To follow this way of eating, you will need to know the calorie density (calories per pound) of the ingredients in your meals and make sure to stick with foods that are 700 calories per pound or less. Click here, to learn more: What is Calorie Density?
Let’s keep it simple. Here is what to avoid/eliminate and what to eat more of on a low calorie density diet:
Eliminate/Avoid
- ALL OILS (Even ‘healthy’ olive oil, is 3,998 calories per pound)
- All sauces and dressings that contain oil.
- Anything deep-fried (again, no added oils whatsoever)
- Meat and animal products/byproducts (this is a plant-based diet)
- Dried Fruit (such as raisins, dried cranberries, etc)
- Dates (They are healthy, but 1,277 calories per pound)
- Dry cereals, croutons, bread, wraps, crackers, cookies, chips, pretzels, etc.
- Candy, pastries, chocolate (2,476 calories per pound), etc.
- Fruit juice (smoothies are ok because they contain the fiber)
- Sugary drinks like soda, lattes, energy drinks, etc.
- Alcohol
- Popcorn (yes, popcorn – it’s 1,693 calories per pound)
- Anything else that is over 700 calories per pound. (you can find the calorie density of most foods with a quick internet search… for example: “how many calories are there in a pound of raisins?”)
Foods to Limit
Avocado : It’s healthy, but at 727 calories per pound, it’s borderline and you may wish you eliminate or limit intake during the weight loss phase or if you’re finding that the ‘last 10 pounds’ won’t budge.
Pasta: it’s more processed than wet starches that are recommended for weight loss, such as potatoes, barley and oatmeal… however, you may with to include pasta with lots of vegetables as a meal a couple of times per week.
Tofu: it’s a great source of plant-based protein, however, it is higher in calories per pound than beans, for example, which are also high in protein. You may wish decide to avoid tofu altogether during the weight loss phase, or include it sparingly 1-2 times per week.
What to Eat?
Eat the follow foods until you are comfortably full… without weighing, measuring or counting calories.
- Fruit
- Vegetables
- Potatoes & Sweet Potatoes
- Oatmeal / Porridge
- Barley
- Millet
- Couscous
- Rice
- Beans, lentils and legumes
- Spices (to season your food: examples include garlic powder, onion powder, chili flakes, etc.)
Drag and Drop the Following Chart to Your Computer or Phone to Use as a Helpful Guide
A Few of the Many Benefits of a Low Calorie Density Diet
- No need to count calories OR weigh or measure portions of food. Because the meals are so low in calories per bite, you can eat large portions, until you are comfortably full, and still lose weight.
- Eating a diet high in fiber and water (starch, fruit and vegetables) allows you to feel satiated after meals and never hungry (like with many other diets)
- You can make compliant versions of your favorite foods: chili, wraps, pasta dishes, etc.
- Because starches are naturally filling, satisfying foods, this can be sustainable long-term so that you not only lose weight but keep it off for good.
- Consuming a diet full of whole, plant-based foods may be the key to lowering cholesterol, reducing the risk of and reversing heart disease, speeding up metabolism, and losing weight. (verywellfit.com)
