Reports show that one out of three adults in the U.S. is obese. As much of a problem as this is, there is hope for people wanting to lose weight and combat this issue. A recent study suggests that plant-based diets are an effective and safe way of treating obesity — without restrictions on calories. Change is not always easy — especially when it comes to eating habits. Below are some suggestions to help you gain the most from adopting a plant-based diet.

Eat whole grains. Try to limit tortillas or bread to a couple of slices twice a week. To lose weight, keep consumption of cracked grains to every other day. Some examples of whole grains include the following:

– Millet
– Quinoa
– Brown rice
– Whole Oats
– Rye
– Freekeh
– Whole-Wheat Couscous

Eat beans. Eating beans, bean products, and legumes are an excellent way to get protein without the calories and fat of meat. You may want to eat them once or twice a day. Beans are extremely low in fat with large amounts of nutrients and fiber. Some popular bean choices could be some of the following:

– Lentils
– Black beans
– Chickpeas
– Tempeh
– Tofu

Enjoy all kinds of vegetables. Just like beans, round or ground vegetables and leafy greens are low in fat and have a lot of nutrition and fiber. Eating vegetables can fill you up and help you feel satisfied.

Cook low-oil meals. High-quality oils, like olive and sesame, are suitable for cooking. Experts suggest that you use only an eighth of a teaspoon of oil when cooking.

Cut meat from one day of meal planning. A vegan diet has been proven to help with weight-loss, but you do not have to eliminate meat from your diet entirely. You can set aside one day of the week to focus more on plant-based food, like “Meatless Monday,” for example.