How To Transition To Whole Food Plant Based Diet?Danica Rojero
The Beginner’s Guide to a Plant-Based Diet
Transitioning to a whole food plant based diet can be difficult, but it doesn’t have to be!
All over the internet there are lots of different diets to try. About half of them are vegetarian, but there is also vegan, raw vegan, paleo, gluten-free, and low fat.
The problem is that there are a lot of conflicting ideas of what a “healthy diet” is. There are no rules and so you may be eating a diet that is good for you for 60% of the time and bad for you for 10% of the time.
That’s because there are good nutrients in things like meat, animal fat, eggs, and dairy that are also found in things like potatoes and beans.
What is a Whole-Food, Plant-Based Diet?
The whole food plant-based diet (WFPB) is a diet based on the belief that a diet that is primarily plant-based is optimal for health and that avoiding animal foods is also optimal for health.
It is defined as an overall “whole” diet, meaning it does not limit the types of foods that are consumed, but rather emphasizes eating a variety of whole foods from different plant sources.
The term “whole food plant-based” refers to the fact that all foods consumed should come from plants, and that the food should be a whole food rather than processed (e.g., a baked potato is a whole food plant-based food, but a mashed potato is not).
Here are some guidelines for your diet plans :
Step 1. Why do you want to eat a plant-based diet?
The world is in the middle of a plant-based food revolution. Whether you are already a veggie or you are just considering trying one, it’s not too late to get started.
There are so many delicious and nutritious plant-based foods available today, and it’s easier than ever to make plant-based foods the mainstay of your diet.
We all know that eating a healthy diet is the best way to live a healthy life. However, most of us find it challenging to cut out animal products from our diet.
Doing so is the single best change you can make for your health in terms of weight loss, digestive health, heart health and more. So, how do you change the way you eat? You can start by cutting out animal products from your diet.
Step 2. Think big, but start small.
It’s a good idea to start small, but you can always scale up as you get better. Two of the biggest hurdles I’ve seen in my doorsteps are,
1. Not having “enough space” to store all the food I need to buy and cook.
2. Not having the “right” foods on hand, especially produce. Both of these problems are easily solvable with a little planning and preparation.
Step 3. Create a healthy food environment.
To create a healthy food environment, we suggest that you start with the basics.
We recommend that you consider the foods you eat.
- Your diet should be based on whole foods rather than processed foods. The whole-foods diet is a modern eating plan based on eating natural foods.
- We also suggest that you consider the foods that your family eats.
- When you are grocery shopping, look for healthy food options.
- Stay away from processed foods because they have a lot of salt, sugar, and fat, which have negative effects on your health.
- Instead of eating fast food, try to eat more fresh and raw foods.
Step 4. Eat simply, but aim for variety.
Eat simply, but aim for variety. That’s the motto of a plant-based diet, which is at the core of the new nutritional guidelines.
No matter what diet plan you follow, good nutrition begins with planning. A healthy diet should include a variety of foods, in different colors and textures, to support wellness.
Do not avoid foods with fat, but instead choose foods with healthy fats to include in your diet. For example, an egg is a source of protein as well as eggs white.
Step 5. Remember that food isn’t everything.
In the world of eating and food it is rare to come across a topic that is not touched on. Whether it be the average vegan lifestyle, or the carnivorous diet, there are always two sides to every story.
However, it is becoming more and more common to hear the argument that diet doesn’t matter, and that the food we eat doesn’t make us fat. Not only is this true, but it’s also the truth that we are forgetting.
Eating mostly plant-based foods, such as vegetables, fruits, grains, and legumes, is a great way to improve your health and live longer.
How a plant-based diet can boost your health?
On top of that, we get a whopping 32% of our daily calories from animal-based foods. This is more than double the amount recommended by the World Health Organization.
The good news is that we don’t have to eat this way. Studies show that switching to a plant-based diet can help you lose weight, lower your risk of disease, and improve your overall health.
A plant-based diet is one that consists of only or mostly of foods derived from plants. Diets that are plant-based include vegan, vegetarian, and more general diets.
A plant-based diet has several benefits, including reducing the risk of heart disease, obesity, cancer, and diabetes.
Many plant-based diets are also a good source of vitamins and minerals, including fiber, which you typically don’t get from animal products.
Here are amazing health benefits of a plant-based diet
If you’ve ever made the decision to cut down on the amount of meat and animal products you eat, you’ve probably already heard of the health benefits of a plant-based diet, but you may not know exactly what those benefits are.
Let’s take a look at what you can expect to get from a plant-based lifestyle—and how a diet full of plant-based foods can help you live a healthier, happier life.
- Symptoms of diabetes will be easier to manage
The results of a study by the Physicians Committee for Responsible Medicine show that a plant-based diet can help reduce the risk of type 2 diabetes by 58 percent.
Plant-based diets are healthy and may reduce the risk of heart disease, diabetes, cancer and may even help with weight loss. It is hard to argue with the fact that a plant-based diet is good for you. There are many benefits to eating this way especially by lowering your blood sugar levels.
- You’ll start heading to the bathroom more regularly
A plant-based diet has tens of thousands of health benefits, and it can improve your health and the health of those around you in so many ways.
The main benefit is that it will start you heading to the bathroom more regularly, since this is the first step to losing a lot of weight.
- Your cholesterol will be lower
A plant-based diet is the healthiest way to go. It’s simple and easy. You just stop eating the foods that cause your cholesterol to be high, and start eating the foods that help to get it down.
That’s all there is to it. And the benefits are huge! Your cholesterol will be lower, you’ll have more energy, and you’ll be healthier in every way.
- Your blood pressure may drop back to normal
With all its saturated fats, cholesterol, trans fats, refined sugars and processed foods, contributes to heart disease and death, and that there are many other potentially fatal conditions that could be prevented or reduced by a plant-based diet.
The good news is, the evidence that a plant-based lifestyle is essential for good health is becoming ever more convincing.
Cutting back on salt and eating a healthier diet can help combat some of the health problems that come with being overweight.
In fact, a study published in the journal Hypertension found that those who followed a low-salt, plant-based diet had significantly lower blood pressure.
- You’ll get slimmer, especially if you avoid sugar
There’s been a lot of buzz lately about the health benefits of a plant-based diet. But it’s not just about eating more veggies–it’s about eating fewer of the wrong ones.
And if you’re eating more vegetables, that’s great! That’s the key to living a healthier life. But if you want to get slimmer, particularly if you want to maintain the slimmer you’ve achieved, then you need to focus on your food.
A diet that is rich in a variety of plant foods and low in total fat, saturated fat, and cholesterol may help you lose weight, especially if the diet is combined with regular physical activity.
- Your complexion will improve
Have you ever considered what goes on inside your body when you eat the wrong things? Your body is constantly on the hunt for food.
It’s constantly looking for nutrients to help rebuild itself. This means you need to eat the right foods so your body can work at it’s best.
The next time you have a craving for something sweet, visit your kitchen. Ask yourself if it’s worth the craving and how it will affect your body.
If you’re getting enough of the right foods, then your body will work at it’s best and your complexion will improve.
- Your sex life will improve
Studies have shown that over 90% of people who follow a plant-based diet including beans, fruits, and vegetables, and consciously reduce their intake of animal protein, lose body fat and even improve their sex lives.
- Your unhealthy TMAO levels will fall
A diet based on plant foods can help lower your risk of heart disease. This is because plants contain a type of fat called phytosterols.
These lower your levels of chemicals called TMAO in the blood. High levels of TMAO in the blood may increase the risk of developing heart disease by over 60% in a study of over 140,000 people.
A plant based diet is a diet that relies heavily on vegetables, fruits, grains and nuts. As a result, your unhealthy TMAO levels will fall.
What are the cons of a plant-based diet?
Vegan diets consist of only plant and food products. Although it is mostly a health conscious decision, there are some cons to a vegan diet.
A plant-based diet is usually low in protein, vitamins A and B12, calcium, and zinc.
What can I drink on plant-based diet?
A plant-based diet can be a great way to lose weight, experience healthy living, and reduce animal suffering. You can choose to eat a variety of foods, including fruits and vegetables, grains, beans, nuts, and seeds.
But, what can you drink? While it’s possible to live without any beverage, it’s not necessary. We suggest choosing non-dairy, plant-based beverages, such as soy and nut milks, plant-based milk alternatives, and plant-based juices and smoothies.
- Coconut milk
With the increasing popularity of the plant-based diet, people are now looking at what they can drink. There are many types of diets that people go for, but a lot of people go for the one that consists of a lot of fruits, vegetables, and whole grains.
Some people also go on a diet as a result of their health and wellness goals. For these people, they are on a low-carb diet. A lot of people also choose a low-carb diet because they want to lose weight. Coconut milk is a popular choice for the people who want to drink on a low-carb diet.
- Avocado fruit smoothies
Those who follow a plant-based diet know that plenty of recipes call for avocado. Most people love avocado and enjoy the smooth taste and creamy texture it provides in a dish.
You can drink Avocado fruit smoothies. They are rich in proteins and good fats.
- Fresh fruit juice
When it comes to drinking on a plant-based diet, you have a lot of options.
Some people like the crispness of cucumber water, others like the sweetness of dried dates, and others like the creamy texture of coconut water.
A fresh fruit juice is an excellent drink on a plant-based diet. Since it is made from fresh fruit, it’s low in calories and has more fiber than most other juice options.
- Animal milk ( Cow Milk )
Cow’s milk is a protein-rich, nutrient-dense food that is a staple of the human diet.
Even though many people claim to be allergic to cow’s milk and are lactose-intolerant, the protein in cow’s milk is different from human’s proteins. It’s important to know that cow’s milk can be a part of a healthy diet.
Plant-based alternatives you can have
- Baked beans
- Banana bread Sweet potato
- Beans tofu
- Soft tofu
- Calcium-set tofu
- Cashew-based cheeses