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ALL ABOUT PLANT-BASED DIET
Nutrition | August 22, 2017
I’m right in the middle of my Plant Based Certificate course at eCornell and also in the process of putting together a new meal plan for Plant Based Diet eaters or anyone interested in trying out this lifestyle. For now, I’d like to introduce you to the basics of Plant Based Diet and give you a few tips on how to get started.
What exactly is a Plant-Based Diet?
There is a great deal of plant foods that most people never eat. By eating a plant-based diet means you are able to widen the variety of foods that you eat. A “plant-based diet” can be another way of saying “vegan”, though many people do use the term to mean that you eat almost all plants with some animal products.
Health Benefits
Plant-based diets are good for the environment, your heart, your weight and your overall health. This diet is low in saturated fat, free of cholesterol, and rich in fiber, vitamins, minerals and antioxidants.
In addition, switching to a plant-based diet may have a positive effect on bodily issues such as; abdominal fat, acne, allergies, asthma, body odor, cellulite, eczema, gut flora, fibromyalgia, kidney stones, metabolic syndrome, oral health, rheumatoid arthritis, waist circumference and even weight control.
Studies even suggests that some plant-based diets may be able to help prevent and even reverse some of the top killer diseases, and can be more effective than medication and surgery.
Environmental Friendly
A plant-based diet is said to impact your carbon footprint. By eating a plant-based diet, you reduce your consumption of animal products which effects the amount of waste factory farms in the U.S. produce.
The Dietary Guidelines Advisory Committee reported that: “Consistent evidence indicates that, in general, a dietary pattern that is higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in animal-based foods …is associated with lesser environmental impact than is the current average U.S. diet.”
How to Start
- Begin to slowly cut out meat. This may be difficult for someone who has eaten meats their whole life, or it could be pretty easy. It all depends on the person. Try by cutting out red meats first and then move to poultry and seafood. Soon you’ll be meat free. Be sure not to fill the missing meat gaps with starches.
- Eliminate eggs and dairy. When you have cut out all meats from your diet, that is considered vegetarian. It is only when you eliminate eggs and cut out dairy that you are considered to be “lacto-ovo” or vegan.
- Eat whole, unprocessed foods. Add some protein-rich plant foods like tempeh, tofu, seitan, and beans into your diet. Switch from roasted to raw nuts for a great, plant based diet snack!
What to Eat
- Fruits and veggies. Of course
- Beans and other proteins: Lentils, black beans, kidney beans, pinto beans, garbanzo beans, and soy to name a few.
- Nuts and seeds
- Good fats.: Not all fats are bad for you. An example of a preferred plants with good fats are avocados
- Greens: Dark leafy greens are full of calcium, iron and a ton of vitamins. These can include kale, spinach, broccoli, and collards.
- Good starches: Sweet potatoes, red potatoes, squash, brown rice, sprouted whole wheat, steel-cut oats, among others.
Like with most diet changes, the key to a successful transition from your current diet to a plant-based one is to take things at a slow and gradual pace. Rather than trying to suddenly cut out a bunch of foods and add a bunch of healthy ones all at once, start by making one tiny change at a time.
In conclusion, a plant-based diet may seem restrictive at first but just look at it as a new and simpler way of eating! Be sure to include all four food groups at each meal: plant protein, fruit, vegetables and whole grain.
Private Member |
As a plant based Zgym member, I am very excited for this!!!
Private Member |
Yes, me too!! 🙂 It will be fantastic!
Private Member |
alpharetta, ga, us
Me too!!
Private Member |
Also me! Yay!
Private Member |
jacksonville, nc, united states
Woo hoo! Jump on this bandwagon!
Private Member |
Me too!
Private Member |
germany
Hm, I bought the “normal plan” already, I don’t think I can change it for the plant-based one. 😉 Very interesting, however! Does anybody know where to get tempeh? I never see it anywhere.
Private Member |
Trader joes, whole foods, and publix all sell it here.
Edited- just saw that you are not in the states. Sorry, i am not sure where you can find it in Europe
Private Member |
If you can´t find it in normal Supermarket, try the healthy shops. Like that kind of where they sell all organic, natural creams and soaps and stuff like that. At list here in Finland is where you can find it for sure, but dunno in Germany though. 🙂
Private Member |
germany
Oh well, but if they sell it at whole foods, I might get it in an organic store here as well, so thanks for the tip either way! 🙂
Private Member |
colorado springs, co
I used to live in Germany because my husband is in the military. I used to do my groceries a lot in Alnatura!! the organic food store. You should find tempeh there!!!!!
Private Member |
germany
Thank you! I have never seen an Alnatura store anywhere, but I know a few sellers who have the products. Good to know that Alnatura offers tempeh! 🙂
Private Member |
altenberge, germany
It is nice to see. I haven’t eaten any meat or fish the past month. Eggs are getting less and less too. TBH I really enjoy this style of eating but sometimes I still have this “carbs are bad for you and you get diabetes and all”. I don’t eat like crazy and what I usually have is some rice, but mostly quinoa, oats if I eat carbs. I am feeling actually good, in the first 2-3 weeks I had horrible heartburn and bloating everytime I ate legumes(especially lentil and beans, chickpeas don’t seem to bother me), but now I am good with that.
And you can get pasta that is made out of legumes which is pretty cool and practical sometimes.
I have one more question that has nothing to do with the topic but I unsubscribed from the page cuz I have an issue with my back and left arm(probably some nerve problem) that makes it impossible for me to exercise. And I cannot do anything from the side anymore. The only thing I could do was very low impact leg and glute WO(the past 2 months maybe 5x)and even there sometimes it hurts me…I really hope that in 2 months I can be back to my routine cuz it’s clearly frustrating. After all the progress I can basically do everything from the beginning….:(
My question is if it’s possible to subscribe again after? With the same e-mail and everything?
Private Member |
Yeiii! plant based member as well. I can´t wait to get my “hands” on the meal plan!! <3
Private Member |
yessssss plant based Zgym too!!!! cant wait… I recommend forks over knives app it have tons of recipes easy to follow and delicious!!! Z, thanks for thinking of us!!
Private Member |
toronto, canada
Yes Suzzie I agree with you forks over knives is a great website, I have their app on my phone and love it! More and more people I find are eating a more plant based diet
Private Member |
Yees! At first I was scared spending more time at the kitchen and thinking “what can I eat”. Then it was part of my life. I love it. And feel 😉 amazing!!! And the new recipes are unbelievable!!
Private Member |
So excited for the meal plan! I love how this article stresses that you’re ADDING variety, not subtracting. After switching to a vegan diet, I have more options now than I used to. I used to sit around eating the same fatty 4 or 5 meals day in and day out, but now I can make creamy mexi mac, “chik’n” quesadillas, veggie burgers, butternut squash pasta, tempeh udon with peanut sauce, pumpkin ravioli with sage sauce, etc.! I recommend Thug Kitchen for recipe ideas, it’s the only cookbook that’s ever made me laugh 😛
Private Member |
chicago, illinois
won’t beans spike your insulin level? I am following “earn your carbs”.
Private Member |
new york city, ny
I went plant based about a month ago and feel great! I did it for nutritional, ethical and environmental reasons.
Private Member |
boise, id, united states
<3
Same here!
Private Member |
new york city, ny
Yay! High Five Heather! Are you on IG by chance? I love following other vegans there. If you are, my handle is loulousfitness 🙂
Private Member |
boise, id, united states
Found you, you gorgeous woman!
I have 2 IG haswhitewater is private (i’d add you) and hsocs_zgym is public (my new fitness one).
YAY!
Private Member |
new york city, ny
Wooh! Right back at you! My private one is lawoosh 🙂
Private Member |
cool! me too!!!
Private Member |
new york city, ny
Nice!! 🙂
Private Member |
switzerland/, france
I switched to a primarly plant-based nutrition 2 months ago (limited portions of resilient carbs and protein from specific sources) especially following the plant paradox (lectin-avoidance) nutrition. not all plants are made equal. So it is not because it is a plant that is good for us.
Private Member |
portland, or
Yes! Thank you for this! I’m another plant-based Zgymer. Can’t wait to see your new meal plan, how exciting! 🙂