The Problem with Reduced Calorie Diets

The messaging around low-calorie diets, both from medical professionals and the wellness industry as a whole, can be problematic. It often triggers fears of starvation in people. As someone who has experienced this fear, I understand the concern. However, following a vegan or high-raw vegan diet doesn’t necessarily guarantee a healthy body fat percentage or a fit-looking body. If you want to lose excess fat without feeling like you’re starving, the solution is to cut calories with leafy greens and cruciferous vegetables. Crucifers are very filling and provide bulk and volume without adding many calories, so you don’t feel like you’re starving. The new messaging should focus on the benefits of incorporating leafy greens and crucifers into your diet, rather than just cutting calories, which can be off-putting to people.

1. Understanding the Fear of Starvation

Many fear low-calorie diets due to the dread of feeling constantly hungry, a concern stemming from common misconceptions about calorie cutting because people don’t talk about volumetrics. The concept of Volumetrics revolves around choosing foods that are high in volume but low in calories, which helps you feel full and satisfied without consuming too many calories. This approach is grounded in the principle of energy density, which is the number of calories in a given volume of food. By focusing on nutrient-dense foods that provide bulk—such as fruits, vegetables, and clean proteins—you can eat larger portions and avoid feelings of deprivation while still managing your weight. Moreso as a high raw vegan already looking to cut and tone even further, it means bulking up more on the greens!

• Tip 1: Start your meals with a large salad of mixed greens to fill up on low-calorie nutrients.
• Tip 2: Incorporate a serving of cruciferous vegetables like broccoli or Brussels sprouts into each meal.
• Tip 3: Use kale or spinach as a base for smoothies to increase fiber intake without significant calories.

2. Redefining Dietary Choices

Folate is an essential nutrient that helps combat dementia, hearing loss, and depression in adults. A study conducted on postmenopausal women revealed that overweight women had 12% less folate in their blood than women of normal weight, while obese women had 22% less. Cruciferous vegetables like leafy greens, broccoli, kale, brussel sprouts, arugula, cabbage, collards, and watercress are rich in folate. Root vegetables such as turnips, radish, and rutabaga are also cruciferous and offer similar benefits. 

These vegetables play a significant role in stabilizing the microbiome and boosting immunity by reducing inflammation levels. Plants come in many colors, and scientists have identified more than 25,000 different phytonutrients that help reduce the risk of diseases. 

Eating a variety of colorful vegetables and fruits provides us with the benefits of these phytonutrients. While some suggest consuming one and a half to two and a half servings of vegetables daily, in the raw food world, some folks aim for a pound of greens every day. Eating a large bowl of green cruciferous vegetables topped with something savory is an excellent way to feel full and satisfied while reaping the benefits of nutrient density.

• Tip 1: Experiment with different types of leafy greens to find your favorites.
• Tip 2: Add cruciferous veggies to your dishes for a nutritious boost without heavy calories.
• Tip 3: Focus on volume eating by filling half your plate with vegetables at each meal.

3. Maximizing Nutrient Density to Build Muscle and Burn Fat

Many people don’t consider fruits and vegetables as muscle builders. However, researchers have found that consuming more produce can lead to more muscle growth, especially as we age. For instance, a study found that older individuals who ate a lot of potassium-rich produce had an additional 3.6 pounds of lean muscle compared to those who ate only half as much potassium. Another study revealed that the more fruits and vegetables an older man consumed, the lower his risk of sarcopenia. This same study linked greater fruit consumption among women to a lower risk of muscle loss. These findings are attributed to the fact that fruits and vegetables help to reduce inflammation, which is muscle’s enemy. Researchers have also discovered that higher levels of dietary vitamin C intake are associated with greater muscle mass, giving us more reasons to enjoy citrus fruits, berries, bell peppers, kiwi, cauliflower, tomatoes, and broccoli. Keep up the good work and you’ll see quick results. A small study of adults aged 65 and older found that those who increased their fruit and vegetable intake from two to five portions a day showed greater grip strength after 16 weeks.

• Tip 1: Choose organic vegetables to avoid pesticide exposure and maximize nutrient intake.
• Tip 2: Include a variety of colors in your veggie choices to ensure a broad spectrum of nutrients.

4. The Dangers of Belly Fat

Belly fat cells release harmful chemicals, including cytokines, causing inflammation-related problems. Visceral fat cells increase insulin resistance, leading to diabetes and weight gain. During the COVID-19 lockdown, obesity increased weight gain risk to 33.4%. Belly fat causes more belly fat, reducing muscle volume and increasing inflammation. As inflammation rises, our risk of almost everything increases, including dementia in later life. Inflammation is a natural response to cell damage, and fat cells are particularly susceptible. They contain triglycerides, a substance similar to diesel fuel, which makes them fragile and prone to bursting. When this happens, white blood cells are sent to clean up the spill and trigger an inflammatory response.

• Tip 1: Use salads as a base for meals rather than just a side dish.
• Tip 2: Snack on raw cruciferous veggies with homemade raw hummus or some other raw vegan dip for a filling, nutritious snack.

5. Eating a Balanced Diet

People often ask me if they’re eating a balanced diet. In my opinion, if you’re already consuming a raw or high raw vegan diet and you’re rotating your greens and fruits, while also ensuring that you’re eating enough to meet your daily energy needs, then you’re on the right track. However, a multinational study of more than 10,000 people suggests that you should aim to incorporate at least 30 different plant species in your diet every week. According to the study, those who consume more than 30 species of plants per week perform significantly better in gut tests, primarily in terms of microbiome diversity. 

To check if you’re meeting this target, you can keep track of what you consume on a daily basis. For instance, in the last week, I consumed a chocolate coconut drink made from cacao and coconut. I consumed date syrup, almond butter, raisins, raw vegan lasagna made with cashews, dates, tomatoes, and sun-dried tomatoes, and a pesto-like pate with a variety of ingredients. I also ate cooked food such as quinoa and lentils. Additionally, I’ve been drinking and eating kale, dandelion, apple, grapefruit, orange, tangerine, and blood oranges. Since my diet consists entirely of plants, I don’t even bother calculating the number of species I consume.

• Tip: Listen to your body’s hunger and fullness signals.

6. Improving Digestive Health

As we age, the microbiome in our digestive tract changes. When we are born, we inherit trillions of bacteria that make up our microbiome. These bacteria are essential to our health as they help us digest food, protect against disease, manage inflammation and perform many other useful functions. However, as we go through life, we often don’t treat our gut microbiome as well as we should. Poor diet, stress, the use of antibiotics and other medications, and a lack of fiber can all damage the diverse ecosystem within our guts. Consuming too much sugar and artificial chemicals, including sweeteners, can also disrupt the balance of bacteria in our gut and lead to an increase in inflammation throughout our body. This can be damaging as an imbalanced gut can cause metabolic diseases, nervous system conditions, and Alzheimer’s, among other disorders. 

A healthy gut is one that maintains a balance between good and bad bacteria, and an imbalanced gut can lead to trouble. Therefore, we should take care of our gut microbiome by eating a healthy diet, reducing stress, and avoiding unnecessary medications that could damage our gut. I did an entire training on preserving the integrity of the gut microbiome in the 21-Day New Year Meal Prep Challenge for the VIPs. To watch it, you can sign up here at the VIP level.

• Tip 1: Gradually increase fiber intake to allow your digestive system to adjust.
• Tip 2: Stay hydrated to help fiber do its job effectively.
• Tip 3: Combine these vegetables with healthy fats to enhance nutrient absorption.

7. Boosting Metabolic Health

It’s important to ensure that you eat enough food for your activity level because your metabolic rate is mostly fixed and it takes care of the body’s basic functions even when you’re at rest. This means that even when you’re sleeping, your body still needs energy to function properly. If you don’t provide enough calories, your body can lower its metabolic rate to conserve energy. While this is a good thing in times of famine, it can be a problem if you’re on a calorie-restrictive diet because it can cause your metabolic rate to drop even further, making it easier for you to gain weight in the future. This is what happens when people follow diets that limit their calorie intake, and it can lead to muscle loss. For example, a study of 14 contestants on the TV show, The Biggest Loser, found that 13 of them had regained a significant amount of weight within six years of the show despite initial weight loss. The study showed that their resting metabolic rate had dropped from an average of 2607 calories per day before the show to 1900 calories per day after the show. In the long run, it’s important to adopt a healthy lifestyle that includes a balanced diet and regular exercise to maintain a healthy weight.

• Tip 1: Include spices like turmeric and black pepper with meals to boost metabolism.
• Tip 2: Balance each meal with a good source of protein and healthy fats for sustained energy.

8. Cultivating a Positive Food Mindset

Switching the focus from restriction to abundance (eating more of the right foods) fosters a positive mindset towards eating clean. This mental shift reduces the feeling of deprivation and makes the weight loss journey more enjoyable and sustainable. Celebrating the variety and flavors of different vegetables can transform your dietary habits and relationship with food.

• Tip 1: Get creative with recipes to keep your meals exciting and flavorful.
• Tip 2: Focus on the benefits of each meal choice, rather than what you’re missing out on.
• Tip 3: Share your meals with friends or family to make eating a positive, communal experience.

9. Promoting Sustainable Weight Loss

Sustainable weight loss is about making long-term changes rather than seeking quick fixes. By emphasizing the consumption of leafy greens and cruciferous vegetables, you’re adopting a lifestyle that naturally supports weight management. This method is not only effective for losing weight but also for maintaining it, without the need for drastic measures or yo-yo dieting.

• Tip 1: Set realistic goals and celebrate small victories to stay motivated.
• Tip 2: Incorporate physical activity that you enjoy into your routine to complement your diet.
• Tip 3: Be patient and consistent with your diet and lifestyle changes for lasting results.

10. Enhancing Food Variety and Creativity

A common misconception is that eating healthily is boring or monotonous. However, the inclusion of a wide range of leafy greens and cruciferous vegetables can significantly expand your culinary horizons, encouraging creativity in the kitchen. This not only makes meals more enjoyable but also ensures a diverse intake of nutrients, supporting overall health and weight loss efforts.

• Tip 1: Explore international cuisines for new ways to prepare vegetables.
• Tip 2: Challenge yourself to try a new vegetable each week to keep things interesting.
• Tip 3: Use herbs and spices to add flavor without extra calories, enhancing the enjoyment of your meals.

What’s your experience with incorporating more leafy greens and cruciferous vegetables into your diet? Do you have any favorite recipes or tips to share that have helped you feel full and satisfied while managing your weight? Let me know in the comments below.