Weight Loss Tips on a Whole-Food, Plant-Based, SOS-Free Diet

A WFPB SOS-free diet—free from added Salt, Oil, and Sugar—is one of the most effective, sustainable, and health-promoting ways to lose weight. The focus on whole, unprocessed foods naturally reduces calorie density, improves satiety, and supports long-term metabolic health.

1. Prioritize Calorie Density

Choose foods low in calorie density (fewer calories per gram), such as:

  • Leafy greens (e.g. kale, spinach)

  • Non-starchy vegetables (e.g. broccoli, zucchini)

  • Fresh fruits

  • Cooked whole grains (e.g. brown rice, quinoa)

  • Legumes (lentils, beans, chickpeas)

 Tip: Begin each meal with a large raw or steamed vegetable salad to fill up on fiber-rich, low-calorie food first.

2. Eliminate Processed Oils

Even so-called “healthy oils” are 100% fat and extremely calorie-dense (~120 calories per tablespoon). Instead:

  • Sauté with water or vegetable broth

  • Use blended whole foods (e.g. tahini, avocado, or cashew cream) for dressings and sauces

 Tip: Replace oily dressings with lemon juice, vinegar, or blended fruits like mango for flavor.

3. Avoid Added Sugars

Added sugars spike insulin and contribute to fat storage. Choose:

  • Whole fruits (fresh, frozen, or dried with no added sugar)

  • Unsweetened applesauce or mashed bananas for baking

 Tip: If transitioning, use dates or date syrup sparingly as a bridge.

4. Ditch the Salt

Salt causes water retention and can dull your natural taste perception. Instead:

  • Flavor with herbs (basil, thyme, oregano), spices (turmeric, cumin), and acids (vinegar, lemon)

  • Try salt-free seasoning blends (like Mrs. Dash or homemade versions)

 Tip: Your taste buds will recalibrate in 2–3 weeks, and natural flavors will become more satisfying.

5. Eat Until Satisfied, Not Stuffed

Whole plant foods are naturally high in fiber and water, which stretch the stomach and trigger satiety hormones.

  • Eat slowly and mindfully

  • Wait 20 minutes before going for seconds

 Tip: Use smaller plates and bowls to naturally reduce portions without effort.

6. Focus on Starch-Based Staples

Starches like sweet potatoes, brown rice, oats, corn, and beans form the core of many traditional diets and are very satiating.

  • These foods provide long-lasting energy and reduce cravings

  • They have a low glycemic load when eaten with fiber-rich vegetables

 Tip: Dr. John McDougall’s “Starch Solution” shows how basing meals on starch can accelerate weight loss without hunger.

7. Batch Cook and Prep Meals

Make it easier to stay on track by prepping staples:

  • Cook a pot of brown rice or beans for the week

  • Wash and chop veggies in advance

  • Have ready-to-go meals like soups, stews, or bowls

 Tip: Keep WFPB meals in the freezer for busy days so you don’t reach for processed food.

8. Hydrate Before and Between Meals

Often, thirst is mistaken for hunger. Drinking water also helps digestion and energy.

  • Aim for 8–10 cups a day

  • Herbal teas (unsweetened) are a good option too

 Tip: Start your day with a glass of water and drink 30 minutes before meals.

9. Limit High-Fat Plant Foods

Nuts, seeds, avocados, and coconut—even in whole form—are calorically dense. While nutritious, they should be:

  • Used in moderation during weight loss

  • Measured mindfully (e.g. 1 tbsp of seeds per meal)

 Tip: If weight loss stalls, try temporarily reducing nut and seed intake.

10. Stay Consistent and Track Progress

Weight loss is not linear. Track your habits, not just your weight:

  • Take weekly photos or measurements

  • Keep a food journal or use WFPB meal planners

  • Celebrate consistency and how you feel, not just the scale

 Tip: Use Dr. Greger’s Daily Dozen checklist app to ensure balanced nutrient intake.

Final Encouragement

This way of eating isn’t just about weight loss—it’s about lifelong health, disease prevention, and vitality. You’ll gain energy, improve your digestion, stabilize mood and hormones, and naturally return to your healthiest weight.