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Whether it’s a story about your experiences managing weight loss on paleo or keto diets, intermittent fasting, or just tips on eating healthier in general - we want to hear it.

We strongly believe knowledge should be shared; not hoarded for personal gain. So please email us your stories and recipes at [email protected] and help us spread the word about how anyone can achieve optimal health and wellness through proper nutrition.

Frequently Asked Questions

Can a plant based diet be dangerous?

Many people have enjoyed the health benefits of adopting a plant based diet. However, any type diet can prove to be dangerous if it's not properly managed. When switching to a plant-based diet, it is important to ensure that proper vitamin and mineral intake is taken, including B12, iron and zinc. Unbalanced diets without adequate replacements can lead to deficiencies and other health problems. Also, a vegan/plant-based diet could result in a reduction of important sources of protein such as eggs and dairy, which can affect muscle maintenance. People who follow a plant-based diet must adapt their diets to meet their nutritional needs.

Are plant-based diets the same as vegan diets?

No. A plant-based eating plan is not the exact same as a vegan. A plant based diet is an eating pattern that focuses on whole grains, fruits and vegetables. This eating style typically reduces or eliminates the consumption animal products like milk and meat. However, some small amounts may be permitted. Veganism, on the other hand is a lifestyle choice that focuses exclusively on plant-based nutrition and avoids products such as clothing or cosmetics made from animal products. So while some vegans may choose to also follow a plant-based diet as part of their lifestyle choice, they are two separate concepts.

Are you looking to lose weight?

Yes, eating a plant based diet can help you lose weight. A variety of fruits and vegetables, legumes, nuts and seeds, whole grains, and other plants-based proteins can give you enough volume to feel full without adding calories from unhealthy fats and carbohydrates. A well-rounded vegan meal plan is usually low in saturated fat and cholesterol-containing foods like red meat and processed snacks that tend to add weight instead of take it away. Research suggests that a plant diet can boost metabolism and lower obesity risk factors, like inflammation. Incorporating healthy ingredients high in fiber and stopping the intake of unhealthy sugars, starches, white bread, and pasta can also further support weight loss while still providing important vitamins and minerals the body needs to stay healthy.

How do you replace the meat in a plant based diet?

Ingenious vegan substitutes can replace meat in a plant-based diet. Tofu, seitan, tempeh (fermented soy beans), and mock duck made out of mushrooms can replicate the taste of traditional meats. Vegetarian vegetarian burgers made with black beans and/or quinoa taste just like beef burgers. Additionally, coconut bacon strips or eggplant bacon bits; tofu mayo; veggie hot dogs made with seasoned textured soy protein; and faux chicken strips from wheat gluten offer tasty alternatives that do not require animal products. You can modify recipes to include vegetables, fruits, legumes, seeds, beans, nuts, seeds, vegetables and fruits. Alternative cooking methods like steaming, roasting, and grilling are also great ways to enjoy plant-based meals without sacrificing savoriness.

Statistics

• Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)
• According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)

External Links

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• Deteriorating beta-cell function in type 2 diabetes: a long-term model - PubMed


• A Plant-Based Dietary Intervention Improves Beta-Cell Function & Insulin Resistance in Adults Overweight: A 16-Week Randomized Clinical Test - PubMed

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• What is a plant diet? Should you try it? - Harvard Health

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• Diabetes

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• Weight Loss


• Plant-Based Diets and Omega-3 Fatty Acids

How To

How to prepare meals for a plant-based diet

Plant-based meal prepping prepares nutritious and balanced vegan meals ahead of time to make cooking streamlined and efficient. It requires some planning and preparation, but it can help save you time while promoting healthy eating habits. It's easier to adhere to a healthy diet when meals are prepared in advance. You can also save time by not having to prepare meals from scratch every day.

Successful plant-based meal prep is all about variety. Different colors are better for nutrition. You might choose to use different ingredients each week, such as spinach for greens or purple carrots in orange/reds. Brown rice is good for complex carbohydrates. In each meal, a balanced amount of fiber, protein, as well as some fats, should be the goal. This will vary depending on the person's preferences.

A multi-cooker or slow cooker can be used to maximize meal prep efficiency. You can freeze portions of cooked meals in one batch, and pre-cut vegetables to make it easy to add them to recipes.

A few easy steps can make meal preparation for a plant based diet fun and easy. To get started, create a grocery list based on recipes you plan to make. For fresh produce and quality ingredients, it is a good idea to shop at your local farmer's market or health food store if you can. Next, you need to make sure that you allow enough time to prepare your food. These alternatives mean less effort and maximum savings. Also, it is important to use the right storage equipment so that food stays fresh until used.

Plant-based meal prepping allows one to eat well regardless of how busy they are. Individuals will be able to achieve their nutrition goals faster if they take the guesswork out healthy eating.

Resources:

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