112 | How Do You Go From Keto to Plant-Based Without Gaining Weight? [Summer Series]

Have you been on a low-carb diet like Keto and want to move away from it? You’ve done research and now know that plant-based eating would be best for your health. But how do you make this transition? You want to get healthier, but not gain more weight. You’re actually hoping the scales will tip more in the other direction. So how do you achieve this?

 

We’re going to talk about this today. In this 3rd Summer Series episode highlighting Community Questions, I’ll show you the best way to move from a high-fat, high-protein diet to a plant-based diet one, so you can be more confident in your transition and know you’re also moving well towards reaching your weight goals. Grab your earbuds and join me inside!

 

 

Related Episode:

Are Plant-Based Diets Too High Carb for Those with Diabetes?

https://www.plantnourished.com/blog/43-are-plant-based-diets-too-high-carb-for-diabetes

 

Contact -> [e-mail]

Learn -> www.plantnourished.com

Join -> Plant-Powered Life Transformation Course: www.plantnourished.com/ppltcourse

Connect with Community -> www.facebook.com/groups/beginnerplantbaseddietsuccess

Get Free 15-Minute Strategy Call -> www.plantnourished.com/strategycall

Free Resource -> Quick Start Grocery Guide for Plant-Based Essentials: www.plantnourished.com/groceryguide

 

 

Have a question about plant-based diets that you would like answered on the Plant Based Eating Made Easy Podcast? Send it by email ([e-mail]) or submit it by a voice message here: www.speakpipe.com/plantnourished

 

 

[Plant Based Eating, Blood Sugars, Plantbased Diet, Keto Diet, Heart Disease, Keto,  Paleo, High Protein Low Carb Diets, Weight Loss, Lose Pounds, Get in Shape, Transition Tips]

Episode Transcript

(00:01):
Have you been on a low carb diet likeketo and now want to move away from it?
You've done research and nowknow that plant-based eating
will be best for your health.
But how do you make this transition?
You want to get healthierbut not gain more weight.
You're actually hoping the scaleswill tip more in the other direction.

(00:23):
So how do you achieve this?
We're going to talk about this today.
In this third Summer Series episodehighlighting Community questions,
I'll show you the best way to movefrom a high fat, high protein diet
to a plant-based diet one, so you canbe more confident in your transition
and know you're also moving welltowards reaching your weight goals.

(00:47):
Grab your earbuds andjoin me on the inside!
Welcome to the Plant BasedEating Made Easy Podcast.
I'm your host, Anna Tseng, plant-basedRegistered Dietitian and Transition Coach.
Hi Friend, do you want to regain yourhealth with plant-based eating but feel
overwhelmed and lost about how to do it?

(01:09):
Do you feel it'll be hard to changeyour meat-heavy diet and impossible
with working, running the home,or chasing after the grandkids?
If so, you're in the right place.
Here you'll find simple strategies,clear nutrition guidance and
practical tips to help you thriveplant-powered with more energy.
So, if you're ready to ditchthe guesswork and transform

(01:30):
your health the stress-free way.
Cozy up now with a hot cup of tea orlisten while you walk and let me show
you how doable plant-based eating can be.
Let's do this!
Every so often I make a post inmy free Beginners for Plant Based
Diet Success Community, asking ifthere are any questions members

(01:53):
would like answered on the podcast.
And recently a new member, named Vanessa,commented to say, "I am wondering
about transitioning from a keto diet toplant-based and not regaining weight.
This is my current situation and I wouldlove to know more about it. I'm currently
vegetarian for the past three weeks." Ithought this was a great topic to talk

(02:18):
about and a situation that I'm sure manyof you my listeners can relate to as well.
So let's get into this now.
I want to first address a certain concern.
It's the worry around carbohydrates.
There's a popular belief thatall carbohydrates are bad because
they're just sugar, and sothey will make you gain weight.

(02:42):
And so there can be a real fear abouteating foods containing carbohydrates.
But what many people don'trealize is that there are
different kinds of carbohydrates.
And as it turns out, the main kindof carbohydrates found in whole
plant-based foods is not justbeneficial for our bodies, but
can also help with weight loss.

(03:04):
These complex carbohydrates includestarch and fiber, which help us stay
fuller for longer and also help rev upour metabolism through various pathways.
If you would like to learn moreabout this, listen to episode 43
'Are Plant-Based Diets Too HighCarb for Those With Diabetes?'

(03:24):
after this episode, of course.
I'll link that episode for you in the shownotes so that you can access it easily.
So what's the best way to movefrom a keto diet to a plant-based
one and not regain weight?
The best way would be to focuson the right plant-based foods.

(03:44):
You'll want to fill your platewith nutrient- and fiber-rich,
natural, whole plant-based foodsthat are, as much as possible,
unprocessed or minimally processed.
These are foods such as leafy greens,starchy tubers, fruits, beans, lentils,
chickpeas, mushrooms, and whole grains.
Not only are these foods naturally packedwith nutrients, they're also low caloric

(04:09):
density foods, which is beneficial ifyou're wanting to reach weight goals.
In fact, these are much better choicesthan highly processed vegan commercial
food products, which often come notonly with less nutrients, but also
with added salt, oils and sugars.
These foods are much morelikely to give you additional

(04:31):
unnecessary calories to your day.
Just think of eating a 35 gramor one and a quarter ounce bag of
Lay's classic potato chips comparedto 170 grams of cooked quinoa.
The package of Lay's classic potatochips (which is technically a vegan
product because it is made from potatoes,oil, and salt) would give you 200

(04:55):
calories, 2 grams of protein, 2 gramsof fiber, and 210 milligrams of sodium.
The 170 grams of cooked quinoa,which is a whole grain, is nearly
a cup's worth, and it will giveyou also about 200 calories.
But in contrast, the cook quinoa comeswith more than double the amount of

(05:17):
protein, nearly one and a half timesthe fiber, and 30 times less sodium.
See the difference?
I want you to remember this too.
If you are moving from a high protein,high fat keto diet, you'll also be
moving away from eating a lot of highfat meat-based foods and added oils,

(05:38):
which can be very calorically rich.
And that's a good thing.
Imagine taking in two tablespoons worth ofoil and have that already be 270 calories.
Now compare this to eating 270calories worth of cooked kidney beans.
This would mean nearly one and aquarter cups of kidney beans, and you

(06:01):
would also gain more than 18 gramsof protein and 11 grams of fiber.
So by moving away from added oils andfatty foods and choosing instead a
low-fat, whole food, plant-based diet,you'll actually be helping yourself on the
weight loss front, because you'll likelyfind yourself feeling more satisfied
on natural whole foods and eating lesstotal calories by the end of the day.

(06:27):
That's what research is showing.
Since nuts are quite caloricallydense though, you may want to hold
off on them for the moment duringthis diet transition phase, if your
goal is to maintain or lose weight.
So today we looked at the key questionof how to move from a keto diet to a
plant-based one without regaining weight.

(06:49):
And I show that in order to do this,you need to focus on filling your
place with the right plant-based foods.
These will be minimally processedor unprocessed whole plant-based
foods such as fruits, vegetables,legumes, and whole grains.
These foods are all nutrient-rich,but have low caloric density.

(07:09):
However, nuts are high in caloric densityand are best to be avoided or limited
for the moment if you're wanting tomaintain or lose weight, even though
they are a good source of many nutrients.
Now, here's an action step you canconsider taking based on today's episode.
On your next grocery trip, resolveto put more natural, fresh, dried, or

(07:32):
frozen whole plant-based foods into yourshopping cart and less vegan processed
snacks and other packaged food products.
Friend, do you feel you've beenon every diet under the sun?
Yet none of it seemedto have really helped.
The weight just doesn't seem to stay off.

(07:53):
I've talked to so many who havegone through this yo-yo dieting,
and the end result is the same.
You feel frustrated and defeated andwish you can find a way that can really
stick and be doable over the long term.
Well, if you need support to makeplant-based eating a lasting lifestyle
and one that is both sustainableand enjoyable, reach out to me.

(08:18):
Send me an email [e-mail] or
use the contact options in theshow notes and let's talk about it.
I've helped so many get on thispath to better health and build
a plant-powered lifestyle theylove, and I want the same for you.
Let's see how we can work together to helpyou reach your health and weight goals!

(08:44):
Thank you for listening to the PlantBased Eating Made Easy Podcast.
If this podcast has helped you,please rate and leave a written
review on the Apple PodcastApp or iTunes to let me know.
Nothing will lift me up more than toread your review and see how this podcast
has made a difference in your life.
I also pick reviews to read on this showso your review could be one of them.

(09:07):
Come connect with me in my freeFacebook Community group, Beginners
for Plant Based Diet Success.
Just go to bit.ly/pbdietsuccess.
That's B I T dot L Y forwardslash pb diet success.
You can also subscribe and followthis podcast to get notified
when a new episode goes live.

(09:28):
Signing off now, this is Anna, andI wish you the best health always.