Explore The Best Plant-Based Diet For Weight Loss



Published on: 13-Sep-2023


10 min read


Updated on : 28-Nov-2023




Lalita Vishwakarma


Explore The Best Plant-Based Diet For Weight Loss

Explore The Best Plant-Based Diet For Weight Loss

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Right from advancement in the food tech field to our regular diet plans many other changes are happening, as our food choices have shifted towards a more plant-based diet for the better. Which is why, one of the trendy diets these days is a plant-based diet, with surprising health benefits. 

As we see nowadays, more people are choosing a vegan lifestyle plus vegetarian foods for plant based diet and weight loss plans over animal products. So, here, we will explore the plant-based diet for weight loss and will also suggest easy-to-make plant-based recipes for you.

At Toneop, we are committed to providing exceptional service through dietitians and fitness experts. You can also customise your diet plan by contacting us. Continue reading to learn more about the best plant-based diet for weight loss!

Table Of Contents

1. What Is A Plant-Based Diet?

2. Understanding Plant Based Diet Benefits

3. Plant Based Diet Food List

4. Keto VS Plant Based Diet For Weight Loss

5. Understanding Keto Diet

6. Best Plant Based Diet Recipes

7. Benefits Of Plant Based Diet For Skin 

8. Plant Based Diet And Weight Loss

9. The Final Say

10. FAQs

What Is A Plant Based Diet?

A plant-based diet consists of only naturally grown food items. It restricts animal product consumption. It also provides various benefits for hair, skin and overall health through various fruits and vegetables for enriching our skin with essential antioxidants as well as vitamins.

In addition, having a plant based diet can highly benefit us by reducing the risk of various diseases like diabetes and even cancer. So, it is an excellent option for us vegetarians who want a sustainable weight loss plant based diet. 

Understanding Plant Based Diet Benefits

The significant benefits of a plant-based diet include the following-

1. Maintain A Healthy Body Weight

Look, maintaining a healthy weight with an easy and simple diet is super easy no doubt as you just need to eat a plant based diet for it. And it is one of the tastiest and also affordable options by which we can actually lose weight naturally. So, reduce the risk of diseases like diabetes and even cancer with just the right plant based diet.

2. Good For The Immune System

A good and functional immune system is fundamental to survival as it protects us from harmful pathogens. Plant based helps to improve your immunity due to antioxidants and vitamins. It helps to lower the risk of infection by keeping the cells healthy. 

3. Plant Based Diets Are High In Fibre

The plant-based diets are high in fibre delivering benefits of plant based diet on skin for us. Thus, they help smoothen the bowl system by improving digestion and acidity. It also helps to cure gas and bloating. It can be beneficial for diabetes as well.

Plant Based Diet Food List

A plant based diet consists of food items-

Food Group

Plant-Based Diet Foods

1. Vegetables

Spinach, broccoli, carrots, kale, etc.

2. Fruits

Apples, bananas, oranges, berries, etc.

3. Legumes

Lentils, chickpeas, black beans, etc.

4. Whole Grains

Quinoa, brown rice, oats, whole wheat

5. Nuts And Seeds

Almonds, walnuts, chia seeds, flaxseeds

6. Plant-Based Protein

Tofu, tempeh, seitan, soy products

7. Plant-Based Dairy

Almond milk, coconut yoghurt, cashew cheese, etc.

8. Plant-Based Fats

Avocado, olive oil, coconut oil, nuts

Keto VS Plant Based Diet For Weight Loss

The difference between keto or plant based diet for weight loss includes the following-


Keto Diet

Plant-Based Diet

1. Carbohydrate Intake

Very Low (5-10% of calories)

Moderate to High

2. Fat Intake

High (70-75% of calories)

Low to Moderate

3. Protein Intake

Moderate (15-20% of calories)

Moderate to High

4. Food Sources

High Fat Foods (Meat, Dairy)

Whole Grains, Fruits, Vegetables

5. Ketosis

Promotes Ketosis

Does not promote Ketosis

6. Weight Loss Mechanism

Ketosis-induced Fat Burning

Calorie Restriction, Fiber Satiety

7. Nutrient Diversity

Limited due to food choices

Broad Range of Nutrients

8. Heart Health

Potential increase in LDL

Generally Heart-Healthy

9. Sustainability

Can be Challenging Long-Term

More Sustainable for Many

10. Environmental Impact

Higher Animal Product Use

Lower Environmental Footprint

Understanding Keto Diet

A keto diet is usually enriched with fats like butter, cheese and vegetable oils. Some facts related to the keto diet are-

  • In this diet, no fruits, grains or vegetables are included. Fats work as the energy source for the body. 

  • The body uses these fats for ketosis and helps in weight loss.

  • This diet comprises 60-70% fats and only 10-15 grams of carbohydrates. 

  • The weight loss is fast compared to a normal plant-based diet only.

Best Plant Based Diet Recipes

Some plant-based diet recipes include the following-

1. Buddha Bowl

It is a healthy and delicious recipe that helps build your immune health. Let us learn its process-


  • Freshly boiled chickpeas

  • Grated carrot

  • Beetroot

  • Chopped cabbage

  • Boiled broccoli

  • Tofu/paneer

  • Black pepper

  • Salt

  • Lemon juice

  • Olive oil

  • Cooked brown rice or any millet (1/2 cup)

  • Chopped coriander and mint leaves

  • Chopped green chilli

Making Process

  • First add the olive oil, mint leaves, coriander, salt, pepper, green chilli, tofu or paneer, and lemon juice in a bowl.

  • Next, mix them well, and leave them for 5-7 minutes for marination.

  • Now you can add the chopped vegetables and boiled chickpeas and mix well.

  • In the end, add cooked brown rice or millet and mix well again.

  • The Buddha bowl is ready; you can add some spices if necessary.

2. Roasted Vegetable With Grains

It is full of essential nutrients and also benefits weight loss. Let us explore its recipe:


  • Roasted quinoa

  • Cauliflower/broccoli

  • Boiled sprouts

  • Carrots

  • Cucumbers

  • Garlic powder

  • Olive oil

  • Oregano

  • Tandoori masala

  • Lemon juice

  • Salt

  • Pinch of sugar

  • Black pepper powder

Making Process

  • In a pan, add olive oil, broccoli or cauliflower, carrots, and sprouts.

  • Roast it for 2-3 minutes, then add oregano, garlic powder, tandoori masala, sugar, salt, and pepper powder.

  • Mix well and let it cook for about 2 minutes.

  • Now add quinoa and stir well again to check with the spices.

  • Now serve it on a plate, add cucumber and lemon juice on the top, and serve.

Benefits Of Plant Based Diet For Skin 

Some benefits of plant based diet on the skin include-

  • A plant-based diet greatly affects the skin regarding the ageing process, hydration, and moisture.

  • The fruits we eat are rich in vitamins like A and C that help act as anti-ageing vitamins, aid collagen production, and firm the skin.

  • Vitamin A helps to slow down premature ageing. It protects the skin from harmful UV light we get from the sunlight.

  • The zinc from the nuts helps boost the hair's quality by making it thick and curing hair loss.

The Final Say

So, remember having a plant-based diet can aid in our weight loss surprisingly by improving our overall health as well as well-being, and also by promoting a more sustainable lifestyle for us. And so, incorporating fruits, vegetables, some legumes, and also some grains into our diets regularly can be helpful for us in maintaining a healthy weight.


1. What are the benefits of a plant based diet?

Some benefits of plant based diet include:

  • Maintains heart health

  • Weight management

  • Reduced risk of chronic diseases

  • Improved digestion

  • Lower blood pressure

  • Better blood sugar control

  • Enhanced nutrient intake

2. What is a keto diet?

It is a diet that contains a high amount of fat and a low amount of carbohydrates. 

3. What are the sources of plant based diet?

Some sources of plant based diet include:

  • Beans

  • Lentils

  • Chickpeas

  • Quinoa

  • Brown Rice

  • Oats

  • Leafy Greens

  • Berries

4. What is a plant-based diet and weight loss?

A plant based diet which is intended for fat loss is really an excellent choice for us as it is high in protein, low in calories, and also low in fat as well. So, you can benefit from this highly rich fibre diet to reduce hunger pangs promoting a feeling of fullness.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach Support. With a range of Weight Management, Medical Condition and Detox Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 




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