Here’s a practical guide to building a Buddha bowl that will help keep you in a calorie deficit for fat loss and also keep you satisfied.
Let’s address why a buddha bowl like this helps you lose weight. First off, to burn fat is to get your body into a calorie deficit. The primary source of energy for your body is the food you eat, so to get your body to burn into those fat stores you need to eat fewer calories than your body needs. That way, your body dips into your stored fat for the energy it needs to function. Diets like keto, intermittent fasting, weight watchers work because they are getting you into a calorie deficit. The only downfall, they generally limit the one thing that will help you get satiated, CARBS!
Don’t let ANYONE ever tell you there is another reason for weight loss, sure hormones, metabolism, and what you eat play a huge role, but they play a role in how they influence whether you are in a calorie deficit or not…rather than whether you burn fat or not, see the difference??
Why a buddha bowl?
A buddha bowl like this is fantastic for weight loss because it’s a lot of food at between 400-550 calories. By utilizing the low-calorie density (calories relative to the weight of food) like non-starchy vegetables, (broccoli, carrots, tomatoes, cucumber, etc) and the slightly higher calorie but very satisfying and filling unrefined starchy carbs like potatoes, rice, quinoa, etc, you can easily eat as much food as you want and not go hungry while still keeping your calories low enough to get into a calorie deficit.
It’s important for weight loss because you are eating healthy high-volume veggies, a ton of variety, and not going hungry while easily being able to lose weight and get lean. This is how I’ve lost nearly 25 pounds and keep it off without hunger or fatigue. Vegetables were the key to keeping me full and I make buddha bowls like this all the time because they are super easy to make.
Building the bowl
- Start with a bed of raw greens. Lettuce, kale, sprouts, spinach etc.
- Add in some other raw vegetables like cucumber, tomatoes, carrots, radish
- Add in some COOKED non starchy vegetables
Tip: Cooked non starchy vegetables like broccoli, cauliflower, green beans etc, are great for weight loss because they add bulky fibre and help you feel full but are exceptionally low in calories. They are incredibly easy to steam in the microwave with a steamer tray. - Add in something that makes it taste good, oil free hummus, pickled cabbage, spice, soy sauce, lemon juice, fresh herbs, salsa or whatever you fancy (low fat of course). ⠀
- Finally, add in some delicious starches. Sweet potato, potato, rice, quinoa. These are the components that are going to keep you full and make you feel satisfied. ⠀⠀⠀⠀⠀⠀⠀⠀
Generally, I keep nuts and seeds to a MINIMUM for in my Buddha bowls because they are exceptionally calorie dense without helping to fill me up. Raw nuts and seeds ARE good for you, but if you are needing to lose 30 pounds to be in a healthy weight range, limiting them to HELP you lose weight quicker and allow for more starch.
