Easy Weight Loss Hacks For Volume Eaters // Plant Based // The Starch Solution

[@bobbijothiering8051]

Love you Kiki! You and Hannah were the first two I started watching when I decided I needed to make a change in my life. I suffer from lupus, Hashimoto, high blood pressure, and pustular psoriasis on top of that I was morbidly obese. My highest weight was 290 at 5'0. I started my journey on July 5, 2020 and as of today I am down 145 lbs and I am off my blood pressure meds, lupus, Hashimoto and pustular psoriasis are all in check with minimal flares. I still have 20-30 more to lose and I'm getting there. I am trying your cauliflower mac n cheese tonight for supper. Thank you for all the information you share with each of us it has been so helpful these two years.

[@PlantifulKiki]

You are amazing!!! wow!! congratulations!!!! im so very happy for you and so so proud of you!!

[@robz.3225]

Congratulations that is awesome!!

[@barrista123]

Thats amazing well done.

[@bottanoog9545]

WOW!!!!!!

[@Becky_Cal]

Amazing!

[@terribanks8633]

I am definitely a volume eater but also a bowl eater. I've never been much of a breakfast eater so I'll eat a bowl of overnight oats with berries or a couple of oranges around noon or 1:00. My dinner is when the volume comes in. I'll mix a huge bowl of cooked vegetables with rice or potatoes. Or a large salad with 2 baked potatoes (golden or sweet potatoes). My favorite salad is a slaw mixture with kale, red and green peppers, onion, rice and which ever dressing ( oil free, sugar free) I have on hand that day. I'll add zucchini also. My sister is shocked at the size of my meal but when I show her that this huge bowl of food has the same amount of calories (or less) than 4 tablespoons of oil she is speechless. And I've lost 25 lbs since I removed oil from my diet 1/26. AND I'm a wheelchair user (limited mobility.

[@bottanoog9545]

GREAT INFO T Y

[@jacquilewis3323]

I also have limited mobility and have been able to release 60+ lbs. with more to release! Thx Kiki for your channel!

[@terribanks8633]

Jacqui Lewis, 40 more to go for me!

[@jacquilewis3323]

@@terribanks8633 I started out at 328 lbs. now 267 lbs. 180 lbs is my goal weight but I must stay in the present the numbers are still too big but the food is working so not focusing on the “skinny!”

[@terribanks8633]

@@jacquilewis3323 I'm at 171 currently. My goal is 130-135. Because I primarily use my arm's to lift myself (my leg muscles are so week they don't count 😄). It is much easier, the less weight I have to lift. It makes everything easier.

[@randirosanikolajsen6372]

Have never heard about a volume eater before. It makes so much sense to me😁 I have been so ashamed of my big portions. Thanks for saying that it is okay and quite normal. I already do the cauliflower in oatmeal- and 50/50 plate- things. Will try the other ones too🥰😍🤩

[@phoebelafibi]

Me too!

[@PlantifulKiki]

it's totally normal!! no shame in it at all, we are all made differently so it just requires a different approach:)

[@kristinkajorinne]

@@PlantifulKiki Do you add more water when making the cauliflower oatmeal? (I use steel cut oats)

[@Marathon5151]

Agreed, I’m easily a volume eater. My oatmeal with cauliflower breakfast usually clocks in at around 3 lbs of food for breakfast. For dinner, I try to load up on at least a couple pounds of veggies to keep the calories low.

[@katiesugden3815]

Hey. Just ordered your book last night, and I feel like finding you is an answer to prayer. I'm a stay at home mom of 5 young kiddos, I was thin growing up, and then have yo-yoed like crazy since having kids over the years. My before and after pics are pretty dramatic (the before being thin and after being now). I have health issues that can't be explained, and I am overwhelmed at starting this clean eating because I'm not a natural cook, and it takes me a long time to learn new things. But, I am grateful and excited for the eventual change. Thank you for sharing all of your work so that other overwhelmed, lost & searching individuals like myself can get help. ~ Katie

[@csgraves324]

Katie, KiKi makes it so easy with her recipes. I hated cooking and I not a cook by any means, but now I really enjoy fixing meals.

[@Daringtobemyself]

Great advice Kiki. 50/50 plate Soup/salad before meal 1/2 cauliflower & 1/2 oatmeal Zoodles in place of pasta I'm curious enough about the cauliflower with oats to give it a try. I hope I have the same experience that you spoke of. A couple hours later...I just tried the cauliflower in oatmeal with vanilla, cinnamon, salt and maple syrup. You're right!!! I cannot taste the cauliflower but it adds texture to the oatmeal which reminds me of coconut. This is absolutely fantastic! I'm so glad you shared this idea. Thank you!

[@SissyBR]

Maybe a stupid question but… I microwave my oatmeal. Do you put the cauliflower rice in with the oatmeal uncooked then cook it in the microwave.

[@pelham123loo]

@@SissyBR I microwave it but I don't like the bumpy cauliflower texture. I solved this by using a high speed blender to smooth the cauliflower and then add it to the oatmeal. It's like eating a huge bowl of oatmeal and is very satisfying!

[@SissyBR]

@@pelham123loo that’s really clever. Gonna give it a try tomorrow. 😋

[@Hope_113]

@@SissyBR Sorry guys, I am from Germany and my English is not the best :) My question cause I don't understand it: Do you make the oatmeal with RAW cauliflower?

[@SissyBR]

@@Hope_113 for me, I just buy the frozen cauliflower rice and add some to my overnight oatmeal. By morning, can’t even taste it. Top with sliced banana and yum!

[@Kathryn721]

Thank you so much Kiki! I signed up for your Eat More Weigh Less program and I'm loving this way of eating. Plus I've dropped 10 pounds in the last 5 weeks, woohoo! I swear this is the easiest weight loss I've ever had plus I feel really good (and not hungry, thank gawd!)

[@PlantifulKiki]

wooohoooo!! welcome to EMWL!!! you are off to an incredible start!! it truly is the easiest weight loss ever!

[@mowthpeece1]

The cauliflower rice mixed with actual rice is a complete game changer for me. That and the flavored vinegars are food miracles. Can't even tell you how effective those are.

[@creativenative6210]

How do I find flavored vinegars? I am very keen to drop the oil dressings and her food looks delightful! 😋

[@virginiagross5836]

I love eating a large volume of food, too! Always have. Now I can. I have followed you for years and thank you wholeheartedly for your amazing work!

[@mirandarileydesigns]

Great tips Kiki! Implementing this way of eating has helped me lose 15 stubborn peri-menopausal pounds that would not budge any other way. I still can't get over how I'm able to eat so much yet still lose weight lol. I purchased your book from Amazon and the weightloss portion alone was worth the money. I encourage everyone to buy it!

[@PlantifulKiki]

awwww thank you so very much for your support!! it means a lot to me!!

[@TheEarthycrunchy]

I’m with you and the peri menopause stubborn weight situation!

[@mirandarileydesigns]

@@TheEarthycrunchy the struggle is REAL lol

[@TheEarthycrunchy]

@@mirandarileydesigns so real!!! If I ate the way I do now 10 years ago I’d be set

[@cherkhawa]

I am 51 now. I tried on “starch solution” I did not lose any weight but have gained 4 lbs. so depressed! Reading your comment, I feel I have a bit hope again. I have been eating planet-based salad bowls for continuous 5 days. But gained 4 lbs:((( Help!

[@supersonic1833]

Thanks for the tips :) in an older video you also showed how you made a bowl with the salad underneath the rice. That was by far the most helpful tip so far for me, because by doing that I would eat less rice. When I put it on the bottom of my plate I would automatically add more than I actually want to eat

[@lindacharlene46]

Thank you, Kiki. I have been WFPB for 10 years, but I have found that we can always benefit from information shared by others. I appreciate your love and information.

[@1101naomi]

The veg soup before a meal is something I will try. I already do the steamed spiralized zoodles mixed with spaghetti and love it more than just pasta.

[@MonaMoMo1399]

Congratulations Kiki on being a best seller!!!! I LOVE your videos!! I look forward to them. Also, I absolutely love the hacks and advice that you give. I can tell that you really care about the health of others. I knew that I ate a lot. But, I never knew that I was a volume eater. I just knew that, I never seemed satisfied. I will definitely be trying these hacks.

[@PlantifulKiki]

Thank you!! and yes finding ways to still be able to eat the volume of food you love without all the calories was key for me:)

[@booknerd78]

Shredded zucchini is another great way to add veggies into your breakfast oatmeal...works for sweet or savory oats!

[@kefirheals7383]

It was effortless and seamless to get my replacement cookbook. I love the new cookbook. Beautiful pictures! I love that the cookbook clarified the serving sizes. The other book, I was never certain if certain recipes really were for 1 person or 1 serving. This cookbook is very clear. I placed this cookbook on my cookbook stand, so that it is on full display all of the time.

[@PlantifulKiki]

yay!! im so glad you like it!! thank you for your support!!

[@deecee8108]

Tried the oats with Riced Cauliflower.... Amazingly good

[@lisasplantylifex3860]

Hi Kiki. Your videos are just so refreshing and the meals all look delicious so I ordered your cookbook. I'm from the UK and you said you wasn't sure about the printed books in the UK and Australia so I wanted to confirm the book I received is just great and I can not wait to have a proper read and try out the delicious recipes myself. Carry on being you, you and your family are wonderful don't let anyone get you down, sending love and hugs from the UK 💚

[@PlantifulKiki]

yay!! thank you so much for your support and for letting me know its in working order!! I appreciate you!

[@janineyandura3385]

I just started the Starch Solution this week and am having to do some adjustments. I work midnights in a hospital ER and my days are reversed from everyone else, but I'm working on it. I just had to say that I tried the cheese sauce from your new cookbook and it is absolutely delicious! I think it will really help add flavor and palatability to my meals. I can't wait to try the dressings in your book too. Thank you for sharing your recipes!

[@PlantifulKiki]

Im so excited for your new journey!!! and Im so glad you like the cheese sauce!!

[@thetruthhurts599]

You look beautiful and your hair, it's lovely! Yes, I'm definitely a volume eater. I stretch my portions with tons of greens and veggies. My bowl looks like a giant is about to eat. The majority of my calories come from high fiber foods. I personally like the konjac rice and noodles. I bulk up my rice serving with cauliflower rice.

[@Maiden_Warrior_Crone]

I love this! I can only eat very small amounts due to an issue with my pancreas, but I still enjoyed this video! Love from Croatia!

[@wendypedersen3668]

I also do the riced cauliflower in my oatmeal but I also grate carrots and zucchini for even more bulk!

[@legacywithoutlimits]

Thank you for having the conversation about large portions!

[@rpadilla72]

Thank you 🙏🏼 so much Kiki from your content and materials I can tell you truly care about helping people and not about making money. I ALWAYS end up coming back to your channel and blog for tips, tricks and guidance. You are so inspiring for women and latinas! Thank you thank you!

[@sallydarling5165]

Just got your 2nd Ed Cookbook! Totally enjoying your videos! Chefs Kiss!!

[@nourishnaturalnutritionfor1412]

What a wonderful video! You explain everything so well...and give such practical, doable ideas to get the calories down and the volume up!

[@micaheron]

I love how you say foooood :) I notice when I eat big portions it stops me from binge eating snacks later at night. Thanks for this video! x

[@gemsxjourneyx196]

How fabulous does your hair look wow 🤩

[@PlantifulKiki]

Oh thank you!

[@paulabhatt8211]

There are ABSOLUTELY days I need protein and Wana eat larger portions and still DONT feel full !! Thank you for this video you look amazing❤️

[@melissamorello1700]

I do shredded zucchini in my oatmeal in case someone out there also experiences an after taste with the rice cauliflower in oats

[@silviaavila594]

We love you Miss KiKi, I pray for you and all your family 💞🙏 Blessings beyond any measure of your expectations that your heart desires. I have lost 40pds and I am feeling so good 💕🙏 Thank God and Thank you for all your hard work .

[@silviaavila594]

Hi Miss Kiki, I didn't receive a heart shape acknowledgement I hope you read my story . I have continued to do great and i continue to lose weight. Have a great day 💕

[@patriciabracy6637]

Great tips! I like grated zucchini added to my oats with berries.

[@janaS79]

Wow love your hair 🤩 Thanks from coming here and sharing/ helping for all of us ❤️

[@valeriedenise1]

I’ve used a quarter cup of riced cauliflower to a half cup of oatmeal and you can’t taste it. It haven’t tried 50/50. However, I’m wondering if it would work with overnight oats.

[@eg1197]

This came under my recommended, and I've just subscribed. I understand the volume diet. I would eat the oatmeal with sliver almond, cinnamon and little maple. Still craving desperately for something. Not fully satiated nor satisfied. Never losted weights yet I managed to gain a lbs or so yearly. Love to lose 20 lbs.

[@anjamuller5264]

Hey Kiki, thanks so much for another great video. Since transioning to a wfpb diet I have put on 15lbs which I am desperate to lose again. I am always hungry and eat more than I have ever in my life.

[@sandrap.7908]

Thank you Kiki for your videos! I love all your videos. Coming from being a meat eater and considering to eat more veggies, you make it easier to change this way of life. I tried to eat organic oats for 5 days and I did not feel good. I was so bloated. Do you have any other suggestions for a yummy vegan breakfast? I may have an issue digesting all grains. I used to have all the same issues you had...on my way 12 pounds down from 165 pounds (I am only 5 feet tall). Still way more to go! Thanks for sharing your stories!

[@leahvincerouse]

Congratulations! I got my copy and love it! It’s beautiful 🤗

[@PlantifulKiki]

Yay! Thank you!

[@christinebrush4399]

I bought the book as soon as it was back on Amazon. It is even better than the first I think.:) I made the Hungarian mushroom soup ages ago from your video. It is SO good, everyone should try it. Greetings from North Bay Ontario. :)

[@PlantifulKiki]

yay!! im so glad you like it!! I definitely wanted to improve it in major ways!!

[@buffalobill5709]

try 9 grain mix with barley it fills me up with my morning fruits too

[@lovefaith1856]

I’ve noticed a pattern with people on here that eat this way. The hair looks so good

[@susanchandler2317]

Awesome tips, I'm going to try them all. Thanks so much for the tips, you're the best.

[@gothichippielovechild3198]

I have tried the riced cauliflower in my oats but I can still taste the cauliflower and it just doesn’t have the same mouth-feeling as the oats so they still stand out texture-wise as well. But coach’s oats in bulk from Costco are low calorie and super filling so I go with those.

[@adrianaxcx777]

This video is definitely for me...and I'm so excited to get your cookbook soon😍💖 that's gonna be my lil bible in the kitchen😘🤗

[@nikkiyanke7997]

Great tips …it’s good to be reminded again of how easy it really should be to get healthy. I like the tip of having a salad or veggie soup before a meal. I’m definitely going to start using that one. You’re amazing!

[@lindaoconnor955]

Have ordered your book and really looking forward to it. Just really have to say you really suit that colour you are wearing today.

[@PlantifulKiki]

awww thank you!!

[@caroldavis-wilkie3716]

I bought the book!! It’s fab!!

[@karenkriadistownsend4120]

You truly are such a doll and beautiful inside and out. Congratulations

[@PlantifulKiki]

Thank you so much!

[@unslobbify9220]

I love your channel so much! You have helped me a lot with all your recipes and inspiration! I am wondering if I can help you with one little thing, too! I am an English teacher. Did you know that the phrase "a lot less calories" is incorrect? Why? Because, since "calories" is a countable noun, we must use the word "fewer" instead! "Less" is only used for non-countable, or singular nouns, like "water" or "milk", i.e. "I have been drinking less milk lately." But for countable nouns, we would say, "I have been eating fewer calories lately," or "you can eat a lot more food for a lot fewer calories." I love your channel, and I also love English 🤣

[@TheEarthycrunchy]

I got your cookbook yesterday and I’m so excited! It’s absolutely gorgeous!!!

[@imtherapycat]

I don't care for the konjac noodles either, but Aldi sells noodles made from heart of palm, and they're really quite good!

[@richardschmidt2430]

Such a good soul! :) Love your channel, very encouraging! :) THANK YOU! Dawn @ Rich & Dawn in MN :)

[@brendafitch9589]

Wonderful info as usual ! Thx

[@sarahb2p]

My cookbook arrived this weekend! It's so great. Thank you!!!

[@sylviac8897]

I just purchased your book last night!! I’ve tried the starch diet and did lose weight very fast! But I was running out of ideas for recipes, I can’t wait to receive your book I love your recipes!🥰

[@PlantifulKiki]

yay!! thank you for your support!! I hope you like it!!

[@karenhollahan5648]

Thanks for the tips. I am still in transition but these tips (plus the delicious recipes) really help. 😃

[@carlathelibra4228]

Thank you!! These are excellent tips for a volume eater! ❤️from 🇨🇦

[@lsassen4758]

Thank you so much these were such great tips!! I’m going to start incorporating them today! I’m going over to your IG to find how you do garlic bread!! Haven’t had this stuff in over 4 months!

[@mountainhiker4890]

AWESOME video, Kiki...thanks babe! :) !!!!

[@createwithconfidence8094]

I make morning smoothies. I used a half bag of frozen kale and a half bag of frozen cauliflower, plus my usual fruit and oats. Wow, I was surprised at how much thicker it was than when I used only spinach. And there was a slight taste of veggie but the sweetness of the fruit masks the veggie taste. This smoothie, which has oodles of water in it, helps keep me full for many hours. It is an easy way to get nonstarchy vegetables into my morning meal.

[@rorytaylor3515]

Love your tips! Thank You Kiki

[@LINDA-bj2wp]

OMG - luv luv your cookbook!

[@NN57143]

I am genuinely afraid to go no added fat. Fat (and.sugar) have been my biggest emotional crutches for so long. Without the buffer of the fats, I would feel like I was wearing my nerves on the outside of my skin. If anyone can relate…😔

[@caroldavis-wilkie3716]

I’m doing what I can. If that’s adding 5g butter to my veg at a meal 3 times a day, the calories are 150g. It makes it bearable, even though it is not on plan. I figured better adding something to make it workable. Trying to move to vegan spread. I also use Sugarly granulated sweetener and it is indistinguishable from sugar!!

[@sandraf8923]

You deserve all your success! You are truly a gem. The people that you are guiding and helping is wonderful❤️

[@PlantifulKiki]

Thank you so much!

[@siciliangirlgannotti5744]

Can you please do a video on how you exercise?

[@73cidalia]

It’s strange how different we all are. I do well on low carb. Nothing extreme (not keto) and I eat a lot of veggies, but I feel better. I still come here for inspo. I just replace half of the starch with a protein. I’m at an age where I’m nearing perimenopause, and I need to prioritize extra protein.

[@autumnauston]

All of these look amazing. Thank you for sharing. Are you wearing hair extensions? If so, what kind? They look great?

[@SymoneDipini]

Are there any substitutions for the cauliflower ? I’m deathly allergic 😞

[@brendasullivan4095]

So happy when you post a new video!!love all u do kiki! I have loved u from your 1st video 💗

[@PlantifulKiki]

thank you!!!

[@LindseyDara]

I got the new cookbook! And I had the first edition too!!

[@marycanary3871]

What type of pan do you use? I don’t use cooking oil for health (not weight) reasons, but I don’t want to use a pan made of materials that are going to do to me what I’m avoiding the oil for lmao. It seems like all of the luxury brands don’t include the actual materials used and just say “PFOA” free. I understand they want their materials proprietary, but it really sucks to know who to trust.

[@laylaaissaoui-hester7638]

Is there a recipe for that garlic bread you mentioned? BTW your hair is looking GORGEOUS!

[@dawnnash5301]

Hi Kiki, can you do a video on the pasta and zoodles? I want to see how you make it step by step ... 👍

[@MsKat2002]

Love these tips! Thank you 😊

[@alicec9092]

I don't do the cauliflower and oatmeal thing maybe I should but I run 5km a Day and feel like I need the carbs

[@gottagit8772]

KiKi-what did you do for a job BC?(before children)? What was the root cause of your weight gain? You said you were athletic your whole life-what changed in your life?

[@luisaleonardi666]

Thanks a lot, Kiki, for the useful information you provided. I was wondering if you could give us some more information about sweet breakfast, because I's hard if not impossible for me to have the savoury type of it. I often have two slices of toast bread spread with two tsp of pistachio butter. And a kiwi, plus coffee. What do you think of this? Thanks Kiki

[@PlantifulKiki]

yes take a look at my meals for maximum weight loss videos because I show tons of breakfast ideas. Theres lots of sweet ones in my weight loss guide and cook book as well. What you are having if totally fine and sounds yummy:)

[@luisaleonardi666]

Thanks a lot, Kiki

[@bettymaugeri7316]

Thanks Kiki for these great suggestions - 👍

[@katekim1706]

can u make a video with tips for stress eaters?? i’m not a volume eater but one of the reasons why i can’t sustain this lifestyle is because i can overcome the cravings~~~ 😥😥😥😥😥😥😥

[@queenbmary1]

I ordered one for myself and loved it so much then I ordered one for my best friend and one for my brother in law!

[@PlantifulKiki]

Awww thank you soooo much!!

[@sg1803]

Brilliant tips! Thanks so much! I don't cook my oatmeal, so could I add the grated cauliflower raw or would it taste weird? xxx

[@PlantifulKiki]

ooh i dont know, I would think it would taste strange but im not sure

[@sg1803]

@@PlantifulKiki Ok thanks x

[@auntdayskitchen6315]

With your new book are you going to be going on the Chef AJ show you really should you’d sell a lot of books really fast because I know I’m gonna be buying your book

[@buffalobill5709]

my weight loss has stalled, did a Mary's mini and did not lose weight. what am i doing wrong? my triglycerides are high eating this way and sodium too😢😢

[@crystallynn9254]

Your zucchini oats are really good as well

[@reikidreams9265]

Looking at reviews on Amazon of your book. For $28 that's a lot with the printing issues. Is there a plan in place to fix the printing issues? I want to buy the book but not at $28 for a second rate print problem.

[@4007fairview]

Is your recipe for Spaghetti Squash and Garlic Bread in your Plantifully Lean cookbook? I'm not finding it on your site. Also - do you happen to have an printable index for Plantifully Lean? That would be great - thank you! Debbie in WA Ü

[@cristinaplowman5979]

What is the name of the music? Love it! 😊💖

[@lydiadavis1763]

How do we sign up for the newsletter?

[@Swameh]

Hi Kiki, I have to try the cauliflower rice - is the rice you use frozen raw or cooked? I was also wondering if you could do a video sometime on the hormonal issues you had specifically and how the wfpb lifestyle treated it - I suffer from several and have been wfpb for some time now, no changes.

[@micaheron]

I found for me taking calcium d glucarate helped lower my estrogen dominance. That combined with the Starch Solution helped me lose 30lbs :) I no longer get hormonal migraines either.

[@PlantifulKiki]

I use frozen and cook it a together. I will work on a video about the hormonal issues I used to have:)

[@michellerobison7954]

How do you eat so much? I try to eat healthier but I can't seem to eat the amount I need to.

[@maryg3143]

After I saw your video on putting riced cauliflower in oatmeal, I tried it. like it, too! I always add a sprinkle of cinnamon to my oatmeal; sometimes I use apple pie spice or pumpkin pie spice.

[@tylerandsharonmccaskill7962]

How did you make garlic bread without oil/vegan butter?

[@PlantifulKiki]

i just spread crushed garlic on it and a little salt and some herbs, you can also very lightly spray it with avocado oil if you need a little on there:)

[@lisageiger3960]

Great tips, i will use them to help me reduce my calories....

[@Karen-qt2oi]

Your hair! 😍

[@donnasaieta660]

What kind of breads do youeat

[@annekern6410]

Heart of palm pasta is delicious

[@thestephexperience7975]

Been trying this off and on for over a year… I wonder why I can’t stick to it!!! Ugh! Help!

[@karenhicks7816]

Congratulations 🍾

[@Freeeleee]

Nachoooo baby 🐶🐾🐾💙

[@beverlybrumbaugh2567]

Is rice cakes ok on the plant base diet?

[@PlantifulKiki]

absolutely, I love them with a little jelly as a snack

[@beverlybrumbaugh2567]

@@PlantifulKiki Thank you so much!

[@christinemartin741]

I don’t understand why pasta is bad as you said we need half carbo in the plate. For me pasta is like potatoes can you explain please. Thank you.

[@nicolapicola4502]

The less refined the food is, the better. Whole wheat pasta or legume pasta is better than white flour pasta, for example. Also make sure your pasta doesn't contain egg. 😊