I have written eight food and nutrition books, with an ninth on its way. These books are sold in 13 countries and translated into four languages. What do I have to show for all this effort? Fame? Yes, a little. Royalties? They do trickle in. Speaking invitations? These have taken me to eight provinces, 31 states including repeat invitations to Hawaii and as far as Oxford, Gent and Dresden.

When I glance in the mirror, I see one more result of all those hours sitting at the computer, interspersed with recipe testing. Fat. Yes, about 20 extra pounds.

What’s the solution? Join the low-carbohydrate contingent and load my shopping cart with steak and bacon?

Let’s look at the facts. Low carbohydrate diets that are high in animal protein and fat work for some people, for a time - until they succumb to the effects of high cholesterol (bad for the heart) and high acid loads (that can lead to kidney damage). This article is entitled "Compassionate Weight Loss", because the high protein diet is a choice with heavy consequences in terms of chronic disease risk, environmental impact (of heavy meat consumption), and ethical issues. A plant-based choice is far more compassionate.

Yet there is some good sense to be found in the low carbohydrate diet craze. Cutting out the “bad” carbohydrates has proven to be an effective part of weight management. Refined sugars and grains are easily converted to fat, while providing little nutritional value. Eliminating them makes sense.

A key to successful weight management is to get nutritional value along with every calorie we consume, and center our diet on highly nutritious foods. We can do this with a more healthful vegetarian or near-vegetarian diet that delivers plenty of protein, vitamins and minerals. Legumes such as lentils, split peas, beans and soyfoods are a foundation. Their combination of high complex carbohydrate and high protein sustains us between meals, without those low blood sugar moments of desperation that send us to the bakery or candy counter.
 

A hearty serving of the following lentil soup gives about half of our recommended protein intake for the day, plus significant amounts of minerals and B vitamins such as folate. The carbohydrate present is released into our system in a very gradual manner because half of this carbohydrate mix is fibre. The glycemic indexes of lentils, peas and beans are extremely low, in the range of 26 to 38, compared to glucose at 100.

Lunch from 1600 calorie menu in Becoming Vegan

We can’t get away from it; the bottom line for weight loss is to consume fewer calories than we burn. The most powerful, effective and healthful way to shed pounds - and keep them off - is to create a foundation of these high-protein legumes in our diet. Add plenty of veggies and some exercise and we have a formula for success. So, enough writing and recipe testing; I’m off to the gym for my cardio-kickbox class. And here's what's waiting when I get home:

Protein Power Lentil Soup

A hearty serving of this soup will carry you from one meal to the next with plenty of stamina. Freeze extra portions in individual servings. Patak’s mild curry paste, available at most supermarkets and Asian stores, gives outstanding flavour.

1 large onion, chopped
2 cups lentils, rinsed
6 cups water
2 cups chopped vegetables, eg. cauliflower & celery
2 Tbsp curry paste (or to taste)
2 tsp tamari or soy sauce
1/4 cup tomato paste

In a large saucepan, place onion, lentils and water. Bring to a boil, then lower heat and simmer for 45 minutes or until lentils are soft. Add vegetables, curry paste, tamari and tomato paste and simmer for an additional 20 minutes. Adjust seasoning to taste. For a thinner soup, add one or two cups of water. Makes six to eight cups 

Per 12 oz. serving: calories: 409, protein: 29 g, fat: 5 g, carbohydrate: 35 g, dietary fibre: 32 g, calcium: 98 mg, iron: 10 mg, magnesium: 133 mg, sodium: 83 mg, zinc: 4 mg, folate: 443 mcg, riboflavin: 0.3 mg, vitamin C: 29 mg, vitamin E: 1.6 mg.

Percentage calories from: protein 27, fat 10, carbohydrates 63 (including fibre)

Vesanto Melina is a registered dietitian, internationally known speaker and personal consultant. Her books include the very new Raw Food Revolution Diet, and the nutrition classics, Becoming Vegetarian, The New Becoming Vegetarian and Raising Vegetarian Children, and Becoming Vegan.    www.nutrispeak.com