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You've been doing whole food plant based now for a little while, a month or two, maybe longer, you're already starting to get results, you see more energy, you see less pain.
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your joints don't ache as much wake up in the morning, you're feeling a lot better. But there's still those few extra pounds that just aren't quite going away. And you're not really sure why. And while you may not have done it for that reason, it sure would be nice if you could lose those few extra pounds so you look and feel your best. In today's episode, we're going to share some strategy to help you do exactly that.
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You're listening to the smarter Healthy Living podcast where we firmly believe that getting healthy should never feel like torture. We're your host, Jared and Anita Roussel were college sweethearts, and health professionals who help you redefine what getting healthy looks like using a whole food plant based lifestyle. It's time to hear from the experts and learn the best tips and tricks that helped others get beyond the overwhelm, to create a vibrant life they love. If you're sick and tired of being sick, and tired, you're in the right place. So pull up a virtual chair, grab your matcha latte. And let's get started.
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Hey, friend, we're so glad you're joining us today, we wanted to touch base with you.
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And let you know that we understand when you've been doing healthy plant based for just a little bit and you start feeling a lot better. I mean, we hear it all the time. I feel amazing. My energy's coming back, by pains going away. But many times we also hear I'm dropping weight. But sometimes it's I'm not dropping as much as I would like or I'm kind of at a standstill with my weight. And I want to know what I can do to lose a little more. Now we want to encourage you because because what generally generally happens as people go on and on and the whole food plant based journey is that they call us and text us and send us messages and ask, How do I stop losing weight, I now need to put weight on or I need to maintain. I mean, that's common. I know it sounds crazy if you're used to dieting, because you have to just torture yourself by restricting calories and restricting portions and all those things. But we want you to best out in the mindset of calorie restriction, portion restriction, we're going to talk about some things that don't want to over indulge on today.
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But it's different than having to keep up with calories. We want you to understand the concepts, so that you can then apply it in a way that you'll feel great, you can still enjoy these healthy foods. But we want you to understand this. Healthy food doesn't equal diet food, right? healthy food doesn't equal weight loss food we're not talking about it died here. So they're not always the same.
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Now, if you switch to eating healthy plant based, like what you're doing now, or what you're starting to do, as you start listening to this podcast, what we want you to understand is that you will probably start feeling better quite quickly.
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Most people do, we did as well, if you know how to do it the right way. You can eat whole food plant based, you can eat vegan, and not do it the right way and end up feeling not so great, because you're putting on weight. There are ways to put on weight eating this way. And we want you to avoid that if you're trying to lose weight. And that's what this episode is about today. So one of the first things we want you to think about is the fat content and food. Now there are healthy fats, and plant foods all have some healthy fats in them. Some have our higher fats and others and why does that matter if you're trying to lose weight?
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Well, the reason that matters is because fat has nine calories per gram. Again, we don't want you to count calories, but these are just the things you need to understand so that you can better prepare yourself to enjoy the foods you love in the right way, in the right way because there's a certain way to do this. That's going to work great for you. So fat, calories per gram are nine calories per gram.
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Okay, so that's fats now with carbs, you're looking at four calories per gram, it's less than half. So you start to see how it's much easier to get more calories when you're eating the higher fat foods. So what are we talking about here with higher fat foods?
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Most commonly we're talking about nuts, seeds, and avocado things of that nature.
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But I love those I want to eat though.
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I know. I know. We do too. And it's so easy to to get too much over and dulled.
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Especially when you start doing things like we'll use nuts like cashew for replacements and drinks instead of doing dairy.
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We'll put the Kashi because it gives it that creaminess and it adds up quickly. Trust us we know we've been there,
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right? And I want to give you one little tip on that. If you want to back off on the nuts in your cash in your drinks.
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Like if you're using cashews, almonds or things like that. You can use chia seeds. You don't have to use as many Yes, they still have fats but they have healthy fats like the omegas and things like that that you need and you won't get as many as quickly because they're small.
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If you measure it out and don't just dump the bag in there.
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They'll give you the creaminess of your drink that the nuts will give Without quite as many calories because you don't have to add as many. But g measure the mountain like a teaspoon into your drink until you get the thickness that you desire, you're also getting those great omegas. And that's one way to back off on eating quite so many nuts. If you're drinking drinks that you love, like I drink my chocolate drink with the cocoa, which we use cacau and dates and things like that. So you don't want to put the nuts in it, use the seeds instead. But what we're talking about here is don't go and grab the bag or the box of cashews and sit down in front of the TV and start snacking on those. Oh
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yes, we love the dry roasted cashews.
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They're addictive.
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They're so good. Because we really we love fatty foods, and it's okay to enjoy those, you can still eat those every day and lose weight. Just don't eat as many of them start backing off on those things. Okay, so maybe even not every day, if they're not your absolute favorite foods, don't feel like you need to eat them every single day. But nuts are great for you, it is good for you to have a little bit of them every day. So what we're saying here is instead of grabbing the bag of nuts or throwing handful of nuts into your smoothie, which honestly smoothies don't even name that send them in the first place, they just don't. And instead of putting them in a bowl or just reaching your hand in that bag or container, use them and think of them as condiments think of them like you'd use mustard, you wouldn't pour a bowl of mustard and get a spoon, you import a put a bowl of mayo and get a spoon right, what she would do is she put a little bit on whatever you're eating to get that flavor or the texture that you want. That's what you're going to do with nuts and seeds. Same thing, sprinkle a little bit on top of a salad or Asian stir fry the same thing with avocado,
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I don't want to just take maybe a quarter of an avocado, slice it and place it on your salad or your chili, the chili we love it on Chile love it on salad, or making avocado toast because it would be extremely easy to take two or three avocado Misha make a guacamole
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and then ate probably half of it or all of it. With chips with chips. Yeah, instead of using other things. So it'd be more healthy options and chips. But what we want to understand is you can still enjoy these things. Just think of not depriving yourself, just not throwing 10s in there or mindlessly eating them. Right.
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So these are the things that you can do to start lacing the pounds, right. They're simple and easy things to do still enjoying the healthy foods, yes, all of these things, they fade, but they're not weight loss feeds. So if you are trying to lose weight, and that's one of your goals, you want to just start backing off of those things bit by bit.
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And one other concept two that I want to share is that carbohydrates as a whole don't turn to fat as easily I read one study where they said that about 5% of the carbohydrates that you would eat at any one time would be turned into fat. The problem with that though, is if we eat a meal with carbohydrates, which in whole food plant base, all the veggies have some form the veggies of fruit on that the grains have some form of carbohydrates in them, which are which are great for you. But if you eat a meal that is higher in fat along with those carbohydrates, what happens then is that your body will prefer the carbohydrates for fuel. And then now here are all these fats that it has absorbed and it has to do something with them storage Now that is a problem definitely with added oils. But then if you're eating a food so like if you had a grain bowl, and then you put a ton of avocado on it,
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or a nut sauce or check it on there we do that
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we love that as well with our
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we use it but we drizzle it I read we don't pour a test.
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Yeah.
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And that sauce is where they have a ton of flavor in them so they don't have to you don't have to have as much right. So those fats would then get stored in your fat cells.
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And that would then add pounds and work against the goal of the weight loss.
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Right. And so you brought up something really important there which is my next point of added oils, read the ingredients label, do not buy things with added all that it shouldn't be there. salsa, pasta, sauce, and crackers, all these things that have added oils and then you're pouring olive oil on your salad thinking it's a healthy nine calories per gram. It's a lot of calories. Right here. 20 calories. I think that's right.
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I think the thing is, is we that adds up. We never cease to be amazed at where oils get hidden in food products. There's something new on the shelf that catches our eye and we'll look at it and think of
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all the second ingredient. Yeah, safflower sunflower and then you're not only talking about white here, you're talking about quality of life. I mean oils can cause your joints to ache because they cause inflammation. Most of them are highly inflammatory. And so if you're having a pressed out oil that doesn't come along with the fiber and the plant nutrients, and all the things that they're naturally grown with, then you're setting yourself up for trouble. for health problems for vascular disease for all kinds of different things, we're talking about white here and definitely adding the pounds with the added oils that are hidden in there.
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So start preferring and buying the products that don't have the added oils. Think about the things that you don't need to eat as much. Don't think, oh, they're telling me now I can't have nuts I can't have no nuts are very healthy for you. I can't have avocado. Yes, you can. But just don't sit down and eat a whole or half maybe think a quarter you know chop them up into small little cubes. Put them on top of your chili enjoy it when you want it. don't deprive yourself bet if you want to lose weight. These are simple ways to do it. These aren't foods you want to go nuts on. No pun intended. So we have enjoyed having you with us today. If you have any questions drop us an email at info at the crunchy couple.com We hope this podcast finds you doing well. We look forward to having you pull up your chair again or cook with us in the kitchen wherever you are.
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And join us again for the next episode of smarter healthy living.
