Hey, guys, welcome back to another video today, we're going to be talking about how I lost 50 pounds without counting calories without crazy fad diets. And instead, a healthy satisfying filling foods in abundance let's, just go ahead and get right into that. But before we do that, I just want to say, hi to those of you who are new to this channel. My name is Tia, please make sure you hit that subscribe button. I post a video every Monday on how I can help you live your best plant-based life really easily. I.

Love to share all the tips and tricks that I did to help this lifestyle. Finally, stick. And I know, share some amazing delicious, easy recipes from time to time all right so enough with the intro stuff let's get into why you're here right. So those of you who are familiar with my story know that I spent decades jumping from fad diet to fat diet, restricting my carbs, measuring out my food, you know, making sure I had the correct portions on my plate, counting calories, which with the food that. I was eating at the time I was counting calories made me have to basically eat nothing.

And I would go to bed starving every single night it sucked. No one wants to live this way. And inevitably what happened is, I developed a horrible relationship with not only food, but with my body. And with the way I know saw myself, but it all worked out.

And today I want to share with you a little insight as to how I got it to, you know, work for me. So let's, forget about all these fad diets out there. And what. You're being fed and told by the diet industry and just see things for what they are weight loss, or I should say, fat loss is all about calories in calories out period. If you eat more calories in a day, then your body burns. Then there you go over time, you're going to start gaining fat. Now you may be thinking, but Tia, I did a fad diet.

And I lost weight. It worked. And what I want to say to you is well number one you're here watching this video so was it sustainable and two, you probably lost weight. Because you were eating fewer calories than your body needed for the day many times, I did the Atkins diet, a few times I did keto. And at first like within the first two weeks, I dropped like 10 pounds. I was I couldn't believe it.

It was amazing. But then somewhere along the way that weight loss just stopped. I don't know what happened. And for weeks, I found myself crazy, restricting carbs working out like a mad. Woman, nothing was really happening anymore.

And what would happen every single time is I would. End up giving because it wasn't sustainable. I would march myself in the pantry. I would shove my face with all the stuff that I wasn't supposed to be eating. And I would be back at square one.

I can't tell you how many times this happened drop a comment if you can totally relate to this. So back to the whole calories in calories out thing. If you've been following me for a while, you've probably heard me say, many times that I don't count my calories. So you may be wondering, well, if weight loss is.

About calories and calories out, and you don't count your calories how in the world did you lose 50 pounds. Well, with this amazing thing called calorie density, it gets me so excited. Because when you understand calorie density, my friends, there is a no more dieting. There is it doesn't exist? Anymore.

Calorie density is all about manipulating your plate into having more nutrient dense food and less calorically dense food. You aren't eating less food, but you are eating fewer calories. Now, this is very. Easily achieved eating a whole foods, plant-based diet.

Why is that? Well, most plant foods are naturally nutritionally dense and calorically deficient. Now, that's, not including nuts seeds and avocados.

But again, most plant foods you will find are like this, not only that they are full of fiber water full of volume and help fill up our stomachs. Now did you know our stomachs are a little over four cups that is about the size of this right here. This 32 ounce mason jar. So I want to give you a little.A bit of a visual as to what I'm talking about here, I saw chef, AJ do this on her channel, and it absolutely blew my mind.

So this is a hundred and twenty calories of just vegan crackers. Right here. Now this is processed. This is a pretty popular snack.

Food. People might snack on crackers. I don't, but people do compare that to 120 calories of grapes. Do you see the difference? Do you see how a whole plant food is filling up your stomach way more than a processed cracker would this is 360 calories of olive? Oil this is oil just oil in general is the most calorically dense food if we're going to call it a food on the planet. This is 360 calories look at this, compared to your stomach.

This used to be entire plant foods, whole olives with nutrients and phytochemicals. But now it's been stripped of all of that, and we're left with liquid fat. So compare these 360 calories of oil to 306 calories of chickpeas look how much this fills your stomach. This is exactly why I do not use oil. You are adding 360. Calories to your meals, and this is not going to tell your body that you're full, but this will not only do this fill your stomach way more than this does. This is full of fiber.

This is not all right now. Let's, take 360 calories of oil and 360 calories of two bite potatoes. I couldn't even fit this in one little mason jar. There you go. Potatoes. Potatoes are so filling, and they are the most satisfying food on this planet.

You can google it and look that up that's. Why everybody loves potatoes. You can eat so many potatoes for so little calories and satisfy and fill your stomach.

Now, if you go add oil to it, if you go saut, these potatoes in oil, or if you add butter and sour creams to the potatoes, you're making the caloric density of this food way higher than it is this one's pretty fun. Because this is a popular snack. You know, plant-based snack even people who aren't plant-based love to snack on nuts. This is 285 calories of cashews, or you know, a little a more little less. This is. I. Can't even fit this in a jar.

This is 285 calories of apples let's see if I can do this. Do you see how much food that is whole plant foods, my friends now I'm not saying, not to eat nuts or seeds or avocados plant foods that are more calorically dense? But we don't need a ton of them. We don't need to be sitting down snacking on two handfuls of them.

These are full of calories, and if you're trying to lose weight, this should probably be a snack that is pretty limited eat a few nuts here. And there put a. Tablespoon of ground, flax seeds on your meals, that's fantastic. But when you're snacking, I highly recommend you snack on things that are a bit more nutritionally dense than they are calorically dense. I love to use foods like nuts. Seeds, avocado. I like to think of them more as a condiment than an actual like, you know, section of my meal that is so good 360 calories of oil.

360 calories of brown rice, look at how that's filling your stomach. And then one more, because I think you're starting to catch on. Here, 360 calories of oil, 360 calories about of bananas. I would much rather fill my stomach with this. Then I would this all right. So now that you probably understand calorie density a little more, or maybe some of you had no idea what it is. I want to show you how I manipulated my plates during my weight loss journey.

And even right now that allows me to eat fewer calories, but still a lot of food. I don't have to do any portion control or restrict myself. And more importantly, I don't have to count.

My calories now for quite some time, I didn't really have to think about how my plate was being manipulated, or the caloric density of the meals that I was eating, because I ate and still eat a higher starch lower fat, plant-based diet. And I decided to eat that way after I read. Dr, McDougall's book, the starch solution, eating this way.

Not only allows you to get really healthy plant foods that are naturally higher in starch and lower in fat, allow your plate to just be more nutritionally dense versus. Calorically dense now that's, not to say, you won't get to a point where you're finding you're, not losing much weight at all that did happen to me. I would say with the first six months of my weight loss.

I really didn't have to think much about, you know how my plate was manipulated. Furthermore, I just ate the foods I wanted to eat and all was well. Furthermore, I felt amazing. Furthermore, I was losing weight.

And again, like it was pretty easy. But after a while that weight loss started to really slow. And at some point, it just halted all. Together, and I went back to on page 216 and 217 where Dr, McDougall talks about maximum weight loss. And he talks about how you can manipulate your plate with eating more non-starchy veggies while still eating starchy veggies all right. So now I just want to show you another example of an actual meal. This is one of my favorites, my chickpeas and rice and veggie dish.

The first plate is just going to be how I ate when I first started my whole foods, plant-based lifestyle. And then the second plate I'm. Going to show you how I manipulated it to actually eat fewer calories still the same amount of volume and that's key.

I want to make sure I'm I'm drilling this in your mind. A lot of people will message me and say, you know, I need my weight loss, stopped, and I'm, not sure what's going on. I probably need to eat fewer calories. Can you help me figure out that number it's? Not about a number?

Okay? All you have to do is just eat fewer calories than you're eating. Now you don't need to know the number you just. Have to replace what's going on that plate and that's, what I'm going to show you right here, no more counting, no more knowing a number. I mean that is so stressful all right. So here is my chickpea and rice in veggie dish in the beginning like I said, I didn't worry about manipulating anything really. I just made sure I ate higher starch lower fat.

This fit the bill, and it was so delicious and amazing as is now what I did to lose more weight to manipulate the caloric density of my plate is I took. Half of what you just saw out and replaced that with a non-starchy veggie. Now I would typically use broccoli because broccoli is more filling for me, there's more fiber. But I was out of broccoli. My husband ate it all so for the video we're, just going to go ahead and do spinach. So you can see what I'm talking about, but the volume of the food that I'm going to eat is exactly the same.

I just replaced half of the starch with non-starchy veggies. And there you go fewer calories, but again, same volume. All.Right, that is caloric density in a nutshell, I hope I helped you understand how you can easily manipulate your plate to have fewer calories, still the same amount of volume going in your stomach and still feeling satisfied and healthy and amazing. The key is really sticking to whole plant foods.

Staying away from heavily processed foods that are more calorically dense and really lacking in nutrition. Nature's food is so good for us full of vitamins and minerals and naturally lower in calories. Yet. Still full of fiber and satisfaction filling our bellies, please give this video, a thumbs up.

If you found it helpful, leave a comment below, and let me know as always, I appreciate all of you who are subscribed here. And watch my videos every week and don't forget to head on over to Instagram to enter for your chance to win an eight quart instant pot that I hope will help you on your journey too much success. See you all next week, you all have a great day bye.

  • Fewer Calories , Weight Loss , Eat Fewer Calories , Eat Fewer , Plant-Based