Plant Based Diet For Beginners

Starting on a Plant-Based Diet

Introduction

Only recently have more and more people begun to embrace a plant-based diet lifestyle. What exactly has drawn tens of millions of individuals to this way of eating remains controversial, but there is mounting evidence to support its validity.

Studies have proven that adopting a plant-based diet lifestyle can result in improved weight control and general health, free of many chronic illnesses. This book will guide you through the fundamentals of this lifestyle, its advantages and why it works.

This book offers practical suggestions on how to organize your pantry and start whipping up delectable plant-based dishes. Whether you are new to this lifestyle or an experienced cook, this book is a must-read. Enjoy!

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Understanding Plant-Based Eating

What Is A Plant-Based Diet?

A lot of people are doing it and talking about it, yet there remains confusion regarding exactly what a whole food plant-based diet entails. That being said, here is our breakdown on this popular eating style:

Food can be broken down into its macronutrients: carbohydrates, proteins and fats. But what if we could simplify that process so you no longer feel overwhelmed by confusion and stress when trying to figure out what to eat? Simplicity truly is the key here!

Whole foods are unprocessed ingredients from the earth that come directly from nature. While we do consume some minimally processed items on a plant-based diet such as whole bread, whole wheat pasta, tofu, non-dairy milk and some nuts and seeds on occasion, most of our meals should be from whole sources.

All these ingredients can be eaten as long as they have been minimally processed. Here is a breakdown of different categories: Whole grains; Legumes (e.g. lentils and beans); Fruits and vegetables; Nuts and seeds (including nut butter); Herbs and spices - these all make up what is known as a Whole Foods Plant-Based Diet.

Dieting can be fun when you know how to prepare, season and cook them correctly; and mix-and-match ingredients for great flavor and variety in your meals. This book includes chapters dedicated to plant-based recipes so that you have plenty of inspiration when creating meals!

These meals and snacks are perfect for when you need something quick in the kitchen, or to treat yourself and your family to something special. As long as these kinds of foods are part of a regular eating regimen, forget about carbs, proteins and fat for good - forever.

Some may argue, "Well, I can't eat soy" or "I don't like tofu". However, the beauty of a whole food plant-based diet is that if you don't enjoy something - like soy - then there is no obligation to consume it. It isn't an inevitability! It is simply not part of what makes up your meals!

Plant-based diets require grains as a necessary component. You can substitute brown rice for oats, and quinoa for wheat; whatever works for you! It doesn't have to be perfect - find what works for you.

Just remember, just because you have made the decision to follow this lifestyle doesn't guarantee success; find something that works for you and enjoy!

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Even plant-based diets can have their share of unhealthy snacks; examples include veggie pizzas and non-dairy ice cream. To stay healthy on a plant-based diet, it's important to incorporate nutritious foods into your meals even when following an otherwise plant-based regimen.

Why You Should Cut Back On Processed and Animal-Based Products

You've likely heard that processed food is bad for you; but no one ever really gives an explanation as to why.

"Avoid preservatives; avoid processed foods" are common advice but rarely implemented into practice.

These ingredients lack real or reliable information on why they should be avoided and why. So let's break it down so you can gain a clear understanding of why these chemicals should be avoided:

They possess strong addictive qualities

Humans have an inclination towards addiction when it comes to certain foods, but that doesn't make us responsible.

Our bad eating habits trigger dopamine neurotransmitters in our brains which temporarily give us a feeling of "satiation", but only for a brief period.

Candy bars contain sugar and high fructose corn syrup, creating an addictive tendency. If someone keeps reaching for another candy bar even though they don't really need it, then there's likely to be an addiction present. You can prevent this by eliminating the stimulus altogether.

Candy bars tend to be high in sugar and high fructose corn syrup content which leads to cravings later on. To curb these behaviors, remove them from your environment altogether.

Processed and animal-based products are typically filled with sugars and high fructose corn syrup that have little nutritional value. Studies are now showing what many have suspected all along: that genetically modified crops lack nutritional value.

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Gut inflammation causes intestinal distress and makes it harder for the body to absorb essential nutrients, leading to muscle loss, brain fog and fat gain - all of which have negative consequences. Furthermore, processed carbohydrates from these foods often contain refined carbs which contribute to gut inflammation. It's no wonder why refined carbohydrates should be avoided when trying to get your daily serving of nutrition in!

Processed foods and animal-based products often contain refined carbs. Although your body requires them for energy, refining carbs removes essential nutrients necessary for running essential bodily processes.

Refining whole grains removes their nutritional benefits, leaving behind only "empty" carbs that have no real nutrition value. Not only do these carbs spike blood sugar and insulin levels after refining, but they're often filled with artificial ingredients as well. So beware!

When your body consumes artificial ingredients, it treats them as a foreign object and considers them to be an invader. Your body isn't trained to recognize things like sucralose or these artificial sweeteners, so your body responds by doing what it knows how: rejecting them.

Your body uses them for energy and focus when trying to fight diseases, because the focus and attention it spends on protecting itself could otherwise be better used elsewhere.

Additionally, these supplements contain components that cause a hyper reward sense in the brain which promotes weight loss and increased endurance levels. With regular consumption of these supplements, your immune system will stay stronger and healthier!

What this means is that certain beverages contain ingredients like monosodium glutamate (MSG), high fructose corn syrup and certain dyes which have addictive qualities. They stimulate your body to seek rewards out of these substances.

MSG, for instance, is often found in pre-packaged pastries. What this does is stimulate your taste buds to enjoy the flavor more fully; this reward-based system then reinforces this by making you crave even more of it - potentially leading to caloric overconsumption.

Animal protein? Oftentimes the term "low quality" is applied to plant proteins due to their typically lower amounts of essential amino acids compared to animal proteins. But what many people don't realize is that animal proteins also provide essential essential amino acids.

Let's quickly explore why having too much animal protein can be detrimental to your health. In an effort to replace those essential amino acids with more plant proteins, many people end up substituting fiber for animal proteins. This leads to a serious imbalance in their nutritional makeup.

Animal protein often lacks fiber, antioxidants and phytonutrients compared to plant protein. Unfortunately, fiber deficiency is quite widespread across different communities and societies throughout the world.

In the USA, for instance, the Institute of Medicine reports that the average adult consumes only 15 grams of fiber daily versus the recommended 38 grams. A lack of dietary fiber intake has been linked to numerous health problems across different cultures and countries.

Animal proteins may increase the risk of colon and breast cancers, Crohn's disease, heart disease, and constipation.

IGF-1 (insulin-like growth factor-1) is also increased when exposed to animal proteins; it stimulates cell division and growth.

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Increased IGF-1 levels may seem beneficial, but they also encourage cancer cell growth. Higher levels of this hormone have been linked to an increased risk of cancer, malignancy and proliferation. On top of that, animal proteins cause an increase in Phosphorus intake which in turn raises cancer risks and malignancy rates.

Animal protein contains high levels of phosphorus. Our bodies regulate this by secreting a hormone called fibroblast growth factor 23 (FGF23). Unfortunately, studies have discovered that FGF23 may have adverse effects on our blood vessels and should be avoided whenever possible.

According to a 2013 study titled, "Circulating Fibroblast Growth Factor 23 Is Associated With Angiographical Severity and Extent of Coronary Artery Disease", FGF23 can also cause irregular enlargement of cardiac muscles - potentially leading to heart failure or even death in severe cases.

Given all these drawbacks, animal protein may more accurately be described as "high risk". Unlike caffeine, which will cause withdrawal symptoms if discontinued completely, processed foods can be eliminated without adverse reactions.

Instantaneity can be a blessing, and the convenience of not having to make every meal from scratch will surely be missed.

What You Stand to Gain from a Plant-Based Diet

What Benefits Can Be Acquired by Eating Plant Based

More and more people are becoming educated on the nutritional benefits of eating fresh produce. As more and more people realize the potential of whole food plants as sources for nourishment, plant-based eating is becoming an increasingly attractive option for healthy lifestyles.

A plant-based diet can help alleviate and even cure many chronic illnesses such as heart disease, type 2 diabetes, arthritis, cancers, autoimmune disease, kidney stones, inflammatory bowel diseases and more. Not to mention how beneficial a plant-based diet is for your overall wellbeing!

Going plant-based can be more economical, particularly when you purchase local organic produce that's in season. So let's explore some of the advantages of going vegan:

Lowers Blood Pressure

Plant-based foods tend to contain higher amounts of potassium which has been known to lower blood pressure.

Potassium can have numerous health benefits, such as reducing blood pressure and relieving stress and anxiety. Foods rich in potassium include legumes, nuts, seeds, whole grains and fruits - while meat typically contains very little to no potassium.

Additionally, this mineral lowers cholesterol levels.

Plants contain zero cholesterol - even the saturated sources like cacao or coconut. Therefore, adopting a plant-based lifestyle can help lower levels of cholesterol in your bloodstream, decreasing the risks of heart disease.

Check Your Blood Sugar Levels

Maintaining an even blood sugar level throughout the day can have important benefits for maintaining overall good health.

Plant-based foods typically contain a lot of fiber. This helps slow down sugar absorption into your bloodstream and keep you feeling satiated for longer. It also helps balance out cortisol levels in your body, decreasing stress.

Finally, this aids in preventing and fighting chronic diseases as well.

In societies where most people follow a plant-based lifestyle, the rates of chronic diseases such as cancer, obesity and diabetes tend to be very low. Furthermore, this diet has been proven to extend the lives of those already suffering from these ailments.

It's Great for Weight Loss

A plant-based lifestyle can also promote weight loss which has been linked with lower rates of these chronic illnesses.

Consuming whole plant-based foods makes it simpler to shed excess weight and achieve a healthier lifestyle without the need for calorie restrictions. This is because weight loss occurs naturally when you eat more fiber, vitamins, and minerals than animal fats and proteins.

Conclusion

Eating plant-based meals is an effective way to lose excess pounds without restricting calorie intake.

Now you should have a much clearer idea of why and how a plant-based diet lifestyle can be beneficial to you. I hope the book has answered any questions you had about this style of dieting and that you are now equipped to make it work for yourself. If still uncertain, feel free to reach out if any further assistance is needed in making this work for you.

If you're feeling uncertain about giving up animal products altogether, know that it doesn't have to be a commitment. The main thing to focus on here is making plant-based meals the main part of your diet as you make baby steps towards transitioning into an all plant-based lifestyle. In no time at all, the benefits will be evident!

Once your diet is changed, both body and mind begin to feel improved - stronger and healthier! But remember: no amount of medication or physical activity will ever fix a poor diet!

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