30 Day Weight Loss Challenge Week 2 - Low Calorie Density Diet

[@LauraCastillejos]

I love how you said, "eat the meals, let the days pass and the weight loss will take care of itself." So true! It just can be hard to do in "the moment"! :) Thank you so much for all the encouragement Melissa!

[@uhpluplum]

what surprised me was that after not eating dairy, oil, and much less salt for about 4-5 days, I ate one of my meals on Saturday including all of it and it felt more than before! a bit thicker, dense and, i just felt its heavier qualities, which i wasnt feeling before. i like that i found a difference in how i felt! also, what i found challenging in week one was that all of my meals were not as tasty as i was eating before~ i am trying to find my way there currently. i have been using much less salt like i said, and i actually found that by putting chili flakes in my dish, i don't have a need for salt anymore! i am just learning to cook the healthy stuff better! something that struck me was that by the very first meal that i ate like this, i got satiated and i recognised the sensation and i didn't want anymore! it is a difficult thing for me all my life to stop eating soon enough, probably now i think because what i eat is kind of addictive in its nature! i felt good, like i was eating food i was more supposed to eat!and now a week in i recognise the emotional stability of eating things that are not so stimulating, but that fill me up sort of, peacefully!

[@eydiegarcelon8889]

Melissa.... I am absolutely FLOORED at this whole new lifestyle! I have grown up, have lived my days.... potatoes and ANY starchy veggies are BAD!!!! So.... when I've gotten interested in the vegan eating plan....I originally wanted the fully raw, fruits and veggies! BUT, I was always hungry. Then stumbled across your channel here and also Plantiful Kiki, and adding the beans, white potatoes, sweet potatoes and rice.... well, I am SLOWLY training myself to like beans ( the only kind we EVER ate was Bush's Baked Beans), and have always been told to avoid the potatoes, corn and peas! But now starting to incorporate those in.... incredible.... I am SO full, SO much of the time!!!

[@teenamiller5536]

Thank you so much for sharing your eating plan and your journey. I've been following your plan for three weeks now and feel so much better! Gone is the sluggishness I used to experience. I have also lost a few pounds! This has to be the easiest way of eating I've ever tried and I've tried a lot of "diets". This isn't a diet but a new way of eating. Thank you from the bottom of my heart.

[@melissaalexandria01]

I love this feedback! Thank you for letting me know. I'm glad you're feeling great. :)

[@ritarallo1323]

Hiiii Melissa, the food is not my challenge, but getting rid of red wine is my challenge and being social as everyone drinks wine and I entertain a lot

[@emilyfiege462]

Hi from Argentina! I really like this way of eating but it happens to me that I feel like I'm always eating the same and that sometimes is an issue because my boyfriend get bored of this type of meals. What should I do?

[@melissaalexandria01]

That’s exactly the reason I made this week 2 challenge about experimenting with new creations ;) I will continue to share meal ideas on my channel - maybe some of them will appeal to you.

[@lumay1966]

Hello Melissa! I found your channel and this challenge just a day or two ago, but I watched the Dr. Lim video (as well as his recent interview with Chef AJ). I started choosing lower calorie density foods for meals, and I feel very satisfied. I do not have much weight to shed, but I wanted like to focus on eating more vegetables (vs. seitan and other processed vegan foods) -- so this challenge came at the perfect time.

[@melissaalexandria01]

Fantastic! :)

[@mirnasnewlife4108]

Love the "Keep it SIMPLE approach!"😄 My biggest obstacle has been NOT prepping ahead of time!😔 What I noticed easier than what I thought is cooking potatoes many different ways😃 I live in Southern California and it's scorching HOT right now, so for dessert I've been having banana ice cream!!❤ Melissa, I'm SO PROUD of myself, I literally eat my healthy foods along side my NOT so healthy family!!😄 I literally cook for them their food, because I Can't Force them to change, it has to be there choice, all I CAN do is to eat healthy for myself and maybe, just maybe they'll one day join!🙏🍒❤🍋💜💚🍇🍎🍏🍉 I'm definitely going to try potatoes with bean dip!!!😃😃 THANK YOU so MUCH Melissa!!!❤🍋🍏 Have a blessed, refreshed Sunday!💚🍇🍓🍉🍎💙💜💚🍇🍋🍊🍒❤🙏

[@LilacsAdore]

I'm proud of you too! That takes a lot of willpower and discipline!

[@mirnasnewlife4108]

@@LilacsAdore Thank YOU!🙏🍒🍋💙💜🍉💚🍓💜🍎❤🍏

[@glennarichards2933]

Melissa thank you so much for being real. I am 68 years old and have diabetes. I have tried all kinds of eating plans. Up and down. I’ve only been eating Vegan for 5 days as of today. I am feeling so much better. My blood sugar was 114 yesterday and 164 first thing the morning, but normally is 220-260 in the morning. I believe it will continue to go down. Trying to plan my meals ahead with extra for another meal. I have a very busy schedule. Simple is great 👍 for me. Love your advice. Thank you again

[@melissaalexandria01]

Thank you for sharing this, Glenna! This makes me so happy to hear! :) Love, Melissa

[@ritarallo1323]

Hii Melissa, I love all the food I eat my biggest challenge is getting rid of wine, everyone around me socialize with wine and I entertain a lot

[@servantprice]

Melissa, I’m really enjoy this challenge. I really love making my own fries with the air fryer. Thank you for making the videos, for the challenge, and for the support.

[@kathyfairweather1577]

Can you please tell us what your go to meals are ?

[@jscholtens6539]

My biggest challenge is dairy products. The greek yoghurt and cheese, that’s what I’ll be missing.

[@Sandra-sc6zg]

Hi Melissa, I follow u already for a while and I'm so thankful for introducing me this way of eating, it's so liberating and simple.... THANK YOU ❤ I've only one question in respect to my kids (1 & 4 yrs), is it ok for them to eat the same way? I'm giving them avocado and some nuts or seeds, but I wish to be sure they get everything through this diet. Thanks for all dear Melissa!😙

[@lauraolvera1343]

Does anyone feel super bloated??? Melissa, is that normal? I’ve always had bloating problems when eating potatoes and kale, I think my body will make that change and get use to it. I’m ok with my weight, I’m doing this for the health benefits. Thank you. You are amazing.

[@melissaalexandria01]

Hi Laura, if you’ve increased your fiber intake overnight - it’s normal to have an adjustment period of feeling a bit bloated. Staying hydrated will help and fennel tea.

[@lauraolvera1343]

Thanks Melissa. Will definitely drink more tea and water.

[@rioknudsen8896]

I added digestive enzymes from sprouts & that helped me a lot :) just one before each meal !

[@hilaryowen1160]

Your body will adjust! This is perfectly normal at first ❤️

[@CynthiaAva]

Potatoes seem to be a very big part of this diet. I understand they provide a lot of nutrition, vitamins, etc. However, I am deathly allergic. Rice just does not have the nutritional value. What can I replace, or is there just not a replacement for potatoes? It's hard for me to follow without a good starch that fulfills nutritional requirement and is satisfying and satiating. Lots of rice and veggies make me feel like my blood sugar is rapidly rising. I get dizzy and then hungry an hour later.

[@StarchWithPlants]

How about sweet potatoes or yams? They are not in the same family as potatoes. There are so many types of sweet potatoes to chose from.

[@CynthiaAva]

@@StarchWithPlants Sweet potatoes have been starting to bother me a bit. Some of them are still in the "tuber" family.

[@StarchWithPlants]

Cynthia Ava of potatoes and sweet potatoes bother you, maybe try some brown rice?

[@marceali5381]

Hey Melissa!! Bless your heart, you make it sound very easy Melissa,. Which is really inspiring.. thank you and keep up your great work.. love you 🙏🏻🍀🙃💚🍍🌈☘️🌿

[@melissaalexandria01]

Thank you - you’re very kind!

[@marceali5381]

Melissa Alexandria 🙏🏻🙃💚💚🍍🌈☘️🌿

[@alinahunt7496]

Thanks for one more great video. I'd like to know your opinion about buying organic foods. Is it worth spending extra money?

[@melissaalexandria01]

Thank you. I personally don’t buy a ton of organic foods - but I’m sure they’re better for you. Dr Greger over at nutritionfacts.org has a lot of great information about this.

[@ashleyfiore6194]

What I keep in my mind is to choose organic foods for the "Dirty Dozen."

[@alinahunt7496]

Thanks a lot!

[@alinahunt7496]

Couldn't agree more. I have a garden and grow some produce organically. Shame the season is too short!

[@marystone]

Melissa, please help. I’ve been eating this way (no oil) for a week and love it but I’ve gained 2 lbs and am terrified. 😳 I need to lose 10 lbs so this is the wrong direction on the scale. Any advice?

[@judeannemcintyre9010]

Hello Melissa! Thank you for your guidance, inspiring words of wisdom, great meal ideas and for being available to all of our group. My dilemma is this, how do you get over being so unsure in the kitchen with meal prep. I guess I feel overwhelmed and that I'll mess up something. A little background....I was vegetarian for approximately 3 years before going WFPB/Vegan on Christmas day of '19 and haven't looked back. I truly love this lifestyle and reading all the comments and questions and listening to your expertise. I'm just "overwhelmed" with where to start. Thank you in advance!!

[@MindfullyMelissa]

Will the bloating go away? How long did it take your digestion to adjust?

[@EmmaFriberg]

Tips how to handla social situations, when going to resturants or when your invited to someone? Do you just skip eating at this social events and say no to everything that is not lowcalorie dense or how do you do? Bring your own Food? If you say no thanks what have the reactions been? Or do you just skip this situations in the beginning?

[@LilacsAdore]

Everyone here needs to try something called vegan bacon seasoning at Whole Foods. It's amazing!!

[@melissaalexandria01]

Never heard of it - I will look it up thanks.

[@elleratliff7180]

I love that stuff! I ordered mine online though!

[@happyc3789]

I’ve heard a lot about this seasoning. Do you season your beans with it? How do you use the bacon seasoning

[@VeganGroceryLife]

Really? I practically live at Whole Foods. I will look for it.

[@LilacsAdore]

@@happyc3789 I put it on any veg that tastes too earthy for me. Roasting also helps!

[@lulistreet6830]

Hello ! From argentina bs as

[@melissaalexandria01]

Hello!

[@cstar6682]

I am the only one having digestive issues from the extra fiber? The other challenge is eating while traveling. I tried to plan ahead, but I wasn't entirely successful.

[@jessicabarkani2906]

How long have you been eating this way? I had this issue probably the first year or two of going vegan..

[@cstar6682]

@@jessicabarkani2906 I have been vegetarian for years...this way of low calorie density for a week. Hard to keep going when my stomach hurts all the time.

[@nmj2411]

Uga😩! I made it 4 days and messed up! I have to restart!

[@StarchWithPlants]

Just because you mess up doesn’t mean you need to start again. It’s my birthday. And I went out to eat. I know I had oil. That’s life. The next day, eat healthy foods with no oils. You didn’t fail. You can’t fail.

[@nmj2411]

Healthy On A Budget Thank you! 💕🤗

[@StarchWithPlants]

NMJ you’re welcome. Believe it! You can succeed!

[@hilaryowen1160]

Progress not perfection-you are doing great! 🌱✨♥️

[@nmj2411]

Hilary Owen Thank you for those kind words! 💕🤗

[@wandastewart1553]

What I found is the dr McDonald’s approach of eating a sweet or white potato with a mix of veggies and a smidge of pink salt and mixing it so I get a little of all in each bite It’s become a go to on busy days and I love the flavors of the different veggies with the potatoes. Found that this keeps me full for 4-6 hrs before hunger. Because I’m excessively over weight I’m also drinking about 10-12 eight once’s of water daily. Losing the weight but did go thru about 3 days of cold symptoms. Forgot how good eating simple veggies could be ( from growing up mostly vegan). SO THANKFUL I FOUND YOU AND YOUR CHANNEL. ALSO WHAT A BEATY YOU ARE !!!!

[@dookyy]

You are so right, it is important to enjoy the meals we are eating on a daily basis! I started to transform my vegan diet a few months ago (to consume a lot more whole foods) and I can tell that loving the meals is crucial. My boyfriend still eats a lot of vegan junk foods, but I found recipes i truly love so it doesn't bother me at all.

[@dorinatudisco1308]

I love all of your videos, but I really miss it when they don’t include cooking your recipes/meals 😊

[@brendasullivan4095]

Melissa, I am struggling with feeling full but not satisfied with my meals, I crave more starches :(

[@melissaalexandria01]

You crave more starches? Each more wet starches! Potatoes, rice and beans are incredibly filling foods. There is no need to limit your portions of them - if you’re hungry, eat.

[@brendasullivan4095]

@@melissaalexandria01 okay,I will😊

[@scarphy1]

Brenda Sullivan I feel the same way!!!

[@shaelpuckett5971]

I made that salad after seeing it in your video and it was the best salad EVER!

[@maryharris8417]

are potatos good to have when you have gastritis or candida

[@sabinewittenburg5789]

Melissa, when I cut out fats (avocado, nuts, seeds) I feel deprived after a couple of days. On the other hand I'm not losing weight, when I have some. Not really sure how to eat with this dilemma?

[@melissaalexandria01]

Feel deprived as in hungry? or as in missing those foods? - Maybe slowly reduce the amount of them may work better for you and instead add more wet starches: potato, sweet potato, rice, barley, beans, etc.

[@sabinewittenburg5789]

@@melissaalexandria01 Yes, in terms of 'constantly hungry'. I am talking half a small avocado or 2/3oz of seeds/nuts per meal, which doesn't appear a lot to me. I will seek to slightly reduce. Zero fats is not an option to me. I know that this makes me fall off the wagon sooner or later. Thanks, Melissa!💞

[@sabinewittenburg5789]

@@malinikrishnamurti1768 thank you! I don't crave the texture. I feel literally hungry.

[@hilaryowen1160]

Eat more! Eat until you are satisfied and full-and ensure that what you are eating is something you enjoy! This is perfect timing for the week 2 focus-experiment and play around with recipes! You won’t feel deprived if you are eating in abundance!

[@tfrankum01]

I’ve been eating this way for 5 years now. I love it! The one thing that really clicked with me was something Chef AJ said...”Food is Fuel”. We don’t have to find joy and ecstasy in everything we eat. Eat to survive and find your joy in other areas of your life. This so hit home for me! It helped me to be content with something that filled me up, but wasn’t always fabulous. Now, I have a few meals that I love, but I’m satisfied with pretty much anything I have in the house. It has helped me stay on the path without faltering for all this time.

[@lecyaj8063]

Qqqqqq

[@Offwiththefaries]

I love seeing everyone ones meals on Instagram it's great for ideas and inspiration!

[@marikavajova1826]

Hi Melissa, another great video 🙏 I tried so many diets, but nothing has been working long term. I wanted to try low calorie density as my Last try to loose weight. I am OK with this way of eating, but I am affraid I still eat too much food. I am 2 months in and have lost probably 0.5-1 kg. So far I am not very motivated, but keep going.

[@jessicabarkani2906]

The same goes for me. I started eating this way in March where I lost 3 kg and since then I've slowly lost 2 kg. So around 0,5 kg a month... Feels like nothing, but yeah.. I feel you.

[@ritarallo1323]

Sorry for the double message my computer is crazy Lol

[@Heal2Inspire]

Thank you Melissa 🤍🤍🤍

[@mariaelenapiras7417]

I am a vegan chef, work full time and it is impossible for me to not try the food I prep before serving it, I feel I am always ruining my diet

[@jessicabarkani2906]

Do you work in a restaurant, or is it possible to only make low calorie density food?

[@mariaelenapiras7417]

@@jessicabarkani2906 I work in two different places, both vegan, both high calorie foods, I don't eat what we serve but you have to try it when you prep

[@jessicabarkani2906]

@@mariaelenapiras7417 Og course, I can understand. Just remember, that you can still reach your goals this way. It doesn't have to be 100% perfect :)

[@mariaelenapiras7417]

@@jessicabarkani2906 thank you ❤️

[@gwenmaisybug3864]

Hi there! I have an issue where I get extreme headaches half way through the day if I go completely vegan. I eat all the right foods and am sure that I'm getting all my vitamins and minerals. I don't want to supplement (with the exception of B12 of course), because I feel that my diet should be sufficient enough as it is. This has been going on for 2 months now and I end up eating animal foods again because they make the pain go away. Also! Like another comment said, if I only eat vegetables or wet starches for a meal, I end up hungry 1-2 hours later. And I eat enough for every meal, actually I'd say I may end up eating too much haha.

[@autumn5852]

Ice Crisps - are you drinking enough with regards to the headaches? I’ve realised my headaches are often related to not drinking enough fluids but I do also need to eat some higher calorie dense foods as well at times, such as vegan burgers or similar as I can’t eat enough of the low calorie food to keep me feeling full - I find a smoothie bowl with loads of toppings including granola works well as well and as times goes on I’ve found that I can have less granola and more fruit, so I think as well that there’s a transition period, so it felt like a bit of toing and froing for a while and eventually I feel like I’m becoming more plant based/low calorie, it’s just taken a while. I’d say, listen to your body and know that, essentially, all food is good food and keep your vision in mind and eventually you’ll be able to eat the way you want without the side effects

[@gwenmaisybug3864]

@@malinikrishnamurti1768 but I went completely plant based for an entire month and after that was when the headaches began :(

[@gwenmaisybug3864]

@@autumn5852 I definitely drink enough water because I exercise every day and am generally very active (3 to 4 liters). I also eat enough of the good foods, including some healthy fats like avocados, nuts and seeds.

[@gwenmaisybug3864]

@@malinikrishnamurti1768 yea, that's probably what I'll end up doing. Thx for the advice, I appreciate it!

[@alinahunt7496]

Dear Melissa and your community, Can't resist sharing the oil-free way of cooking I've discovered. Simply using a contact grill, you can cook all root vegetables and aubergines (eggplants in American), courgettes (zucchini), bell pepper etc and it works perfectly well! Thanks to the non-stick coating, the vegs don't need any oil and they taste yummy on their own, not to mention the lovely barbeque-like striped pattern. Highly recommend!

[@stacybart]

I purchased a non stick pan and will never go back to cooking with oil. I use a little veggie broth for flavor to keep everything from sticking and love having sautéed veggies with a starch for dinner. Easy prep, easy cleanup. I’m looking for a panini press or grill next!

[@alinahunt7496]

Great! Hope you will find your thing soon!

[@CoCoAyC]

What is your take on mustard? I don't think I have heard you mention it as a condiment choice and what about coconut creamer and yogurts ?

[@CoCoAyC]

@@malinikrishnamurti1768 what kind of creamer would you recommend 🤔