WHAT I ATE TODAY (my raw vegan food + full recipes)

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Frequently Asked Questions

What are the benefits to a plant-based lifestyle?

A plant-based diet offers many benefits such as improved heart and digestive health. It also provides energy, reduced stress hormones and possible environmental protection. Plant-based proteins include legumes, beans, nuts, whole grains, and soy-based products with higher fiber levels and lower saturated fat levels than animal proteins. Plant-based diets contain vitamins, minerals, antioxidants and other beneficial compounds. They can help prevent cell damage from inflammation, oxidative damage, and other chronic illnesses like cancer. Eating more fruits and vegetables can also increase fiber intake, which helps feed gut bacteria and promotes digestive health. Research has shown that a plant-based diet may improve moods by decreasing stress hormones. Alternatives to factory farming are also becoming popular, such as switching away from animal protein.

What are some good sources of protein for a plant-based diet.

The following are great sources for protein from a plant-based food diet: legumes such chickpeas, beans, and chickpeas. Also, soy products such as tofu, tempeh, and grains like quinoa, teff, nuts like almonds, walnuts and cashews. Seeds such as pumpkin, sunflower, and green leafy vegetables such as spinach, kale and broccoli. Many of these plant proteins also contain fiber. You can balance your nutrient needs by adding omega-3 fats to plant-based foods like flaxseeds. chia, walnuts, and hemp seeds.

Is a diet based on plants the same as a vegan one?

A plant-based diet does not mean you have to eat vegan. A plant-based eating plan is one that focuses on whole grains, fruits, vegetables and legumes. While this eating plan may not allow for the consumption of meat and dairy, small amounts of animal proteins might be allowed. Veganism on the other side is a ethical lifestyle choice. This involves eating only plant-based foods and avoiding animal products. Vegans can choose to follow a plant-based lifestyle, but they are distinct concepts.

What happens if I stop eating meat?

Your body will go through many changes if you quit eating meat. You may experience a higher intake of fiber and lower levels of saturated fat when you switch from meat to plant-based proteins, such as beans, legumes, nuts, whole grain, and soy-based foods. This could improve heart health as well as your digestive health. Due to better digestion and the elimination inflammatory foods such as animal proteins, you might experience an increase in energy. You may even find that moods become more stable by reducing stress hormones already triggered by unsustainable levels of stress associated with consuming some animal proteins. Furthermore, switching to a plant-based diet is an increasingly popular way to combat environmental damage caused by factory farming.

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

You can substitute meat with inventive vegan alternatives. Soy-based meats such as tofu, seitan (wheat gluten), tempeh (fermented soybeans), and mock duck made from mushrooms can mimic the flavor of traditional meats. Vegetarian hamburgers made with black beans or quinoa are also comparable to 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. Recipes can be altered to include fruits and vegetables as well. You can also enjoy plant-based dishes by using other cooking methods such as steaming, roasting and grilling without losing their savoriness.

Is it possible to lose weight with a plant-based diet?

Yes, a plant-based diet can help with weight loss. You can eat a variety of fruits, vegetables, legumes, nuts, seeds, whole grain, and other plant-based protein sources to provide enough volume without having to eat unhealthy fats or carbs. 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 shows that eating a plant-based diet can help increase metabolism and decrease the risk of obesity. Incorporating healthy food rich in fiber, as well as limiting the intake of sugars, starches and white bread, can help to lose weight and still provide the essential vitamins, minerals, and nutrients that your body needs.

Can you build muscles on a plant-based food?

Yes, it's possible to build muscle using a plant-based diet. A vegetarian diet doesn't necessarily mean that you can have less muscle, but the type of food one eats will play a significant role in building muscle strength and size. A plant-based diet may include legumes (beans and lentils, peas), nuts, doves and seitan. It also might include high-protein foods like tofu, tempeh and nutritional yeast. Combined with regular exercise and proper supplementation of vitamins and minerals, a properly balanced plant-based diet can help you reach your fitness goals while promoting better overall health. Whole food sources should be emphasized over processed products, often full of unhealthy additives or preservatives. For consistent gains, it is important to eat enough protein each day. To do this, you can include foods such as quinoa, flaxseed oils, and nut butters into your daily diet. A nutritionist that specializes in plant-based nutritional can help you gain muscle mass, or to maintain your current body and health.

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)
• In the United States, poor-quality diet is the most significant predictor of early death, according to an article published in the May 2017 Journal of Geriatric Cardiology. (everydayhealth.com)

External Links

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• ScienceDirect - Plant-Based Diets For Personal, Planetary, and Population Health

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• A case-control study to examine the association between breast cancer risk and plant-based diets


• The carbon opportunity cost of producing animal-sourced food on land: Nature Sustainability

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• Weight Loss


• Plant-Based Diets, Omega-3 Fatty A Acids

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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

How To

How to transition to a plant-based diet without feeling overwhelmed?

It can seem overwhelming to make the switch to a plant-based diet. However, education and preparation are key. Start slowly and make small changes to your diet. For example, replace animal protein with plant-based protein. Whole foods are healthier and filling than processed alternatives.

Planning and meal preparation requires dedication. Plan your meals ahead of time so you can plan and shop for the right ingredients and allocate enough time for each dish. Multi-cookers and slow cookers can be a great investment. Batch cooking allows you to make multiple meals in one sitting.

Do not be afraid to experiment with new flavors. Try different cuisines to add variety to your vegetarian diet. Make a grocery list that's based on recipes, and not on impulse shopping at the supermarket. Making the switch to a healthier lifestyle will be easy with the right ingredients, preparation tips, and a few simple tricks.

Resources:

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