Published on November 17, 2023, 12:48 am
Research indicates that millions of Americans attempt to lose weight through dieting every year, but more often than not, their efforts are unsuccessful. Harvard Health attributes this lack of success to various factors, with one significant reason being the restrictive nature of diets. It’s no fun to constantly miss out on favorite foods, after all.
According to talk show host Oprah Winfrey, her sustainable weight loss has been achieved without restriction. In an interview with People Magazine, she stated, “I’m eating everything I love: tacos, pasta.” This lack of restriction may have played a crucial role in Winfrey’s ability to maintain a healthy lifestyle.
Certified health and nutrition coach Caitlin Spears believes that Winfrey’s choice to avoid restriction was paramount in her success. Restricting oneself is often cited as a leading cause of failed diets. By practicing mindfulness and awareness instead of imposing restrictions, Winfrey was able to achieve and maintain positive results.
During her weight loss journey, Winfrey also incorporated many plant-based whole foods into her diet in order to optimize her health. Her diet reportedly consists of 20 percent protein, 30 percent fats, and 50 percent carbohydrates. The majority of these carbohydrates come from whole grains, fruits, and vegetables – sources that are rich in essential nutrients like fiber, vitamins A, C, E, magnesium, and zinc.
Another notable component of Winfrey’s diet is calcium-enriched soy milk. Spears agrees that this is a beneficial choice due to its low calorie content and high protein content. Regular consumption of soy milk may lead to improved cholesterol levels as well as provide anti-inflammatory benefits and support weight management.
However, it’s important to note that soy milk may not be suitable for everyone. Soy is among the top nine food allergens and can be high in sugar. Individuals who choose soy milk should opt for unsweetened varieties or consume it in moderation.
While Winfrey hasn’t confirmed if her current diet is fully plant-based, she has spoken about the advantages of veganism in the past. In fact, she even invested in the plant-based brand Oatly. In 2008, after reading “Quantum Wellness” by Kathy Freston, Winfrey attempted a three-week vegan cleanse. Although she didn’t declare herself vegan or vegetarian at the end of it, she did adopt a more plant-based diet and became more mindful of her choices.
In 2019, Winfrey mentioned trying environmentalist Suzy Amis Cameron’s One Meal a Day program, which involves consuming one plant-based meal daily. This approach allows individuals to gradually transition into vegetarian or vegan lifestyles without feeling overwhelmed.
Numerous studies have indicated that incorporating nutritious plant-based foods into one’s diet can contribute to healthy and achievable weight loss. For example, a 16-week study conducted in 2022 suggested that increasing legume consumption while reducing meat intake may aid weight loss. Another study from the same year found that substituting meat with potatoes and beans could promote weight loss. More recently, research has shown that snacking on almonds can also be beneficial for those striving to achieve healthy weight loss goals.
According to Spears, the key is to focus on consuming high-quality foods. Just because Oreos are vegan doesn’t mean they’re nutritious or conducive to weight loss. It’s important to avoid excessive consumption of fats, carbs, and sugars while following a vegan diet. Instead, prioritize delicious and nutritious whole foods like fruits, vegetables, and whole grains.
If you find it challenging to obtain enough protein solely through diet alone or require additional nutrients like B12 and iron, consider incorporating extra vegan protein sources or supplementing accordingly.
In conclusion, adopting a less restrictive approach to dieting and focusing on incorporating nutrient-dense whole foods is crucial for successful and sustainable weight loss efforts. Following Oprah Winfrey’s example of embracing a varied plant-based diet can contribute to improved overall health and well-being.