Plant-Based Diet For Beginners: How To Start And What To Eat While On Whole Food Plant Based Diet

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Plant-Based Diet For Beginners: How To Start And What To Eat While On Whole Food Plant Based Diet

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Table of contents :
Table of Contents
What Is A Plant-Based Diet?
Why You Should Reduce Your Consumption of Processed and Animal-Based Products
Vegan vs. Plant-Based Diet
Plant-Based Diet
Getting Started on a Whole Food Plant-Based Diet
Choosing a Plant-Based Diet That Is Good for You
The Advantages of a Plant-Based Diet
What to Look Out For If You Decide to Adopt This Lifestyle
Food Guide for a Whole-Food Plant-Based Diet
Foods to Stock
Foods to Consume Sparingly
Foods to Avoid
Tips for Shopping for Plant-based Whole Foods
Whole Food Plant-based Diets should Contain these Nutrients
The Secret to a Successful Whole Food Plant-Based Diet

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PLANT-BASED DIET FOR BEGINNERS How To Start And What To Eat While On Whole Food Plant Based Diet

Cathryn Swift

Copyright © 2021 - Cathryn Swift


This publication is designed to provide competent and reliable information regarding the subject covered. However, the views expressed in this publication are those of the author alone, and should not be taken as expert instruction or professional advice. The reader is responsible for his or her actions. The author hereby disclaims any responsibility or liability whatsoever that is incurred from the use or application of the contents of this publication by the purchaser of reader. The purchaser or reader is hereby responsible for his or her own actions.

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. For permission requests, write to the publisher, addressed at the address below.

Printed in the United States of America

Table of Contents Table of Contents Introduction What Is A Plant-Based Diet? Why You Should Reduce Your Consumption of Processed and AnimalBased Products Vegan vs. Plant-Based Diet Vegan Plant-Based Diet Getting Started on a Whole Food Plant-Based Diet Choosing a Plant-Based Diet That Is Good for You The Advantages of a Plant-Based Diet What to Look Out For If You Decide to Adopt This Lifestyle Food Guide for a Whole-Food Plant-Based Diet Foods to Stock Foods to Consume Sparingly Foods to Avoid Tips for Shopping for Plant-based Whole Foods Whole Food Plant-based Diets should Contain these Nutrients The Secret to a Successful Whole Food Plant-Based Diet

Introduction The plant-based diet lifestyle is only beginning to gain popularity recently. What has resulted in tens of millions of people embracing this lifestyle can hardly be explained. It is becoming increasingly evident, however, that following a primarily plant-based diet lifestyle can lead to weight loss, improved overall health, and a lower risk of chronic disease. In this book, you'll discover more things about plant-based meals, and learn about the benefits of this lifestyle.

I recommend this book to anyone interested in the lifestyle, whether you are brand new to it or have been around for a while.

What Is A Plant-Based Diet? Although many people are following it and talking about it, there is still a lot of confusion about what a whole food plant-based diet comprises. We become confused about how to eat because we split food down into its macronutrients: carbs, proteins, and fats. What if we could reassemble those macronutrients so you could be free of confusion and tension once more? The key is to keep things simple. Whole foods are foods that have not been processed and originate directly from the earth. On a whole food plant-based diet, we now eat some minimally processed items like whole-wheat bread, whole-wheat pasta, tofu, non-dairy milk, and nuts and seed butter. All of these are acceptable as long as they are treated as little as possible. So, here are the many classifications: Grain (whole) Legume is a type of legume (basically lentils and beans). Vegetables and fruits Seeds and nuts (including nut butter) Spices and herbs A whole foods plant-based diet encompasses all of the aforementioned areas. How you prepare them, season and cook them, and mix and match them to give them excellent flavor and variety in your meals is where the fun begins. There are chapters in this book dedicated to plant-based recipes that can give you an idea of what you can make in your home quickly or for those memorable family meals. You can forget about carbs, protein, and fat as long as you eat things like these regularly. "Well, I can't eat soy," or "I don't like tofu," or something along those lines. Well, the beauty of a whole cuisine plant-based diet is that you don't have to eat something you don't like, like soy in this case. It is not a necessary component of a plant-based, whole-food diet. You can substitute brown rice for oats and quinoa for wheat; I'm sure you get the idea. It makes no difference. Simply look for anything that appeals to you.

Just because you've decided to live a plant-based lifestyle doesn't imply you're eating a nutritious diet. Plant-based diets are not without their share of junk food and other harmful foods; for example, regular intake of veggie pizzas and non-dairy ice cream. Even on a plant-based diet, being healthy necessitates eating good foods.

Why You Should Reduce Your Consumption of Processed and Animal-Based Products You've probably heard that processed foods are unhealthy for you before. "Avoid preservatives; avoid processed foods," they say, but no one ever goes into detail on why you should avoid them and why they are bad. So let's break it down so you can see why you should stay away from these people.

They have a Lot of Addictive Qualities We have a significant proclivity to become addicted to specific meals as humans, although it is not entirely our responsibility. Almost all of the unhealthy meals we eat from time to time trigger the dopamine neurotransmitter in our brain. This gives the brain a "happy" feeling, but only for a brief duration. This leads to an addiction, which is why someone will always find themselves reaching for another candy bar, even if they don't need it. All of this can be avoided by simply removing the stimulus entirely. Sugar and high fructose corn syrup are abundant. Sugars and high fructose corn syrup, which have almost no nutritional value, are abundant in processed and animal-based foods. More and more research is demonstrating what many people already knew: that genetically modified foods promote intestinal inflammation, which makes it difficult for the body to absorb important nutrients. The consequences of your body failing to absorb necessary nutrients, which range from muscle loss to brain fog to fat growth, cannot be overstated.

They're Full of Refined Carbs Refined carbohydrates are abundant in processed foods and animal-based goods. Carbohydrates are required by your body to supply energy for normal physiological functioning. Refining carbs, on the other hand, removes the vital nutrients, much as refining whole grains removes the whole grain component. After refining, you're left with what's known as "empty" carbohydrates. Raising your blood sugar and insulin levels can hurt your metabolism. They're full of artificial components. Artificial components are treated as alien objects by your body when you consume them. They effectively turn into intruders. Sucralose and other artificial sweeteners aren't recognized by the human body. As a result, your body performs what it does best: it does what it does best. It activates an immunological response, lowering your resistance and making you more susceptible to disease. Your body's attention and energy could otherwise be diverted away from maintaining your immune system. They contain ingredients that cause your body to feel a surge of pleasure. This means that they may contain substances such as monosodium glutamate (MSG), high fructose corn syrup components, and some colors that have addictive qualities. They stimulate your body to obtain a reward. MSG, for example, is found in many pre-packaged pastries. This stimulates your taste buds, allowing you to savor the flavor. The way your brain communicates with your taste buds makes it psychological. This reward-based system causes your body to crave more and more of it, placing you at risk of calorie excess. What about animal-derived proteins? Because plant proteins contain fewer essential amino acids than animal proteins, they are sometimes referred to as "low quality." Most individuals are unaware that consuming too many essential amino acids might be harmful to their health. So, let's take a look at how it works.

Animal Protein is Deficient in Fiber Most people end up displacing the plant protein they currently have in their hunt for more animal protein. Animal protein, unlike plant protein, is generally devoid of fiber, antioxidants, and phytonutrients. Fiber insufficiency is very widespread in many cultures and societies around the world. According to the Institute of Medicine, the average adult in the United States consumes just about 1S grams of fiber per day, compared to the recommended 38 grams. Dietary fiber deficiency has been linked to an increased risk of colon and breast cancers, as well as Crohn's disease, heart disease, and constipation.

IGF-1 levels Rise when Animal Protein is Consumed Insulin-like growth factor-1 (IGF-1) is a hormone. It promotes cell division and growth, which may appear to be a good thing, but it also promotes cancer cell proliferation. IGF-1 levels in the blood are thus linked to an increased risk of cancer, malignancy, and proliferation. Phosphorus levels rise when animal protein is consumed. The phosphorus content of animal protein is high. Our systems regulate elevated phosphorus levels by secreting a hormone known as fibroblast growth factor 23. (FGF23). Given the aforementioned difficulties, animal protein's "high quality" component can be better defined as "high risk." Unlike coffee, which causes withdrawal if you stop taking it fully, processed meals can be stopped immediately. Perhaps the most important thing you'll miss is not having to cook every meal from scratch.

Vegan vs. Plant-Based Diet People frequently confuse a vegan diet with a plant-based diet or vice versa. Even if these diets have some similarities, they are not identical. So, let's take a look at it in detail.

Vegan A vegan diet excludes all goods derived from animals. This includes meat, dairy, eggs, as well as items or substances produced from animals, such as honey. Veganism is a way of life for someone who considers themselves to be a vegetarian or vegan. This implies they don't wear or promote clothing, shoes, accessories, shampoo, or makeup manufactured from animal-derived materials. Wool, beeswax, leather, gelatin, silk, and lanolin are among the examples. People who want to live a vegan lifestyle are frequently motivated by a desire to make a statement against animal maltreatment and inhumane treatment of animals, as well as to advocate animal rights.

Plant-Based Diet A whole-food plant-based diet, on the other hand, is similar to veganism in that it discourages the consumption of animal-based products in the diet. Dairy, beef, and eggs are all examples of this. Furthermore, unlike the vegan diet, the diet excludes processed foods, white flour, oils, and refined sugars. The goal is to eat fruits, vegetables, whole grains, nuts, seeds, and legumes that are little processed to unprocessed. Followers of a whole-food plant-based diet are frequently motivated by the health benefits it provides. It's a diet that focuses on preventing and curing sickness rather than restricting calories or tracking macros.

Getting Started on a Whole Food Plant-Based Diet Many people, including some in the health and fitness sector, have the misperception that switching to a plant-based diet immediately makes you exceptionally healthy. There are several plant-based junk foods available, such as non-dairy ice cream and frozen vegetable pizza, that can seriously undermine your health goals if consumed frequently. The only way to get health benefits is to commit to eating nutritious foods. These plant-based snacks, on the other hand, can help you stay motivated. They should be ingested in moderate amounts. So, here's how to get started with a plant-based whole food recipe.

Choosing a Plant-Based Diet That Is Good for You The first stage is to structure your plant-based diet, which will help you shift from your current eating patterns. This is a very personal matter that differs from one individual to the next. While some people refuse to eat any animal products at all, others tolerate little amounts of dairy or meat on occasion. It's entirely up to you to determine what and how you want to eat a plant-based diet. The most important thing to remember is that complete plant-based foods must account for the majority of your diet.

Recognize What You're Eating Now that you've mastered the decision-making process, your next task will require extensive analysis on your part. What exactly do we mean when we say this? If you're new to the plant-based diet, you might be shocked by the number of goods that include animal ingredients, particularly packaged meals. While shopping, you'll find yourself cultivating the habit of reading labels. It turns out that a lot of pre-packaged meals contain animal products, so if you want to stick to a plant-based diet, you'll need to read ingredient labels carefully. If you've opted to include some animal products in your diet, you'll still need to look out for meals high in fats, carbohydrates, sodium, preservatives, and other ingredients that could compromise your healthy eating habits.

Find Reimagined Recipes for Your Favorite Dishes I'm sure you have a few favorite foods that aren't strictly vegetarian. Leaving all of it behind is probably the most difficult aspect for most individuals. There is, however, a method for you to meet halfway. Take some time to consider what you enjoy about non-vegetarian meals. Consider flavor, texture, adaptability, and so on, and look for substitutions in a whole food plant-based diet to make up for what you'll be missing. Here are a handful of examples to help you understand what I'm talking about: Tofu crumbled or blended, similar to ricotta cheese in lasagna, would make a good filler in both sweet and savory recipes. Lentils pair particularly well with saucy foods like meatloaf and Bolognese.

Create a Support System It's difficult to form a new habit, but it doesn't have to be. Find some friends, or even relatives, who are eager to join you in this lifestyle. This will assist you in being focused and motivated while also offering emotional support and accountability. You can have fun with these pals by testing out and discussing new recipes or going to eateries that have a variety of plantbased options. You may even take it a step further and use social media to find local plant-based groups to assist you to increase your knowledge and support network.

The Advantages of a Plant-Based Diet People are becoming more aware of the power of a whole food plantbased diet to help reduce and even cure a variety of chronic ailments, including heart disease, type 2 diabetes, arthritis, malignancies, autoimmune disease, kidney stones, inflammatory bowel disease, and many others. A plant-based diet is also more cost-effective, especially when you buy locally grown organic vegetables when it's in season. So, let's have a look at some of the advantages of a plant-based diet.

It Lowers Blood Pressure Potassium is found in higher amounts in plant-based diets, and its benefits include lowering blood pressure and reducing tension and anxiety. Legumes, nuts, seeds, whole grains, and fruits are all high in potassium. Meat, on the other hand, has very little potassium, if any at all.

It Helps to Lower Cholesterol Levels Plants, including saturated sources like chocolate and coconut, have no cholesterol. As a result, living a plant-based lifestyle can help you lower your cholesterol levels, lowering your risk of heart disease.

Checks the Levels of Your Blood Sugar Fiber is plentiful in plant-based meals. This helps to slow down the absorption of glucose into the bloodstream and keeps you feeling fuller for longer. It also helps to reduce stress by balancing your blood cortisol levels.

It Aids in the Prevention and Treatment of Chronic Diseases Chronic diseases such as cancer, obesity, and diabetes are typically rare in civilizations where the majority of people live a plant-based lifestyle. This diet has also been shown to extend the lives of persons who are already afflicted with these ailments.

It Helps You Lose Weight Without needing to restrict calories, eating complete plant-based foods makes it easier to lose weight and maintain a healthier weight. This is because when you eat more fiber, vitamins, and minerals than animal fats and proteins, you lose weight naturally.

What to Look Out For If You Decide to Adopt This Lifestyle Protein is usually a key worry for most people considering a plant-based diet. The corporate media, backed by big meat producers, perpetuates the myth that protein can only be found in meat. That is simply not the case. Nuts, beans, oats, and brown rice are examples of traditional staples that are high in protein. Calcium, for example, is frequently sold as only coming from animal sources. The truth is that calcium-rich foods like kale, broccoli, and almonds exist. Consider this: if calcium is obtained from meat, where did the animal obtain it? It's most likely due to the greens they consume.

The most common source of concern for plant-based diet users is vitamin 812. B12 is commonly present in fortified foodstuffs, such as cereals and plant-based milk, for everyone. However, they should not be relied upon to provide adequate amounts of this vital vitamin. Simply taking a liquid or sublingual vitamin B12 pill is the best approach to ensure that there are no problems. You can live a healthy plant-based lifestyle by eating a diet rich in green and colorful vegetables, both cooked and raw. These will supply the minerals, vitamins, and antioxidants that your body requires.

Food Guide for a Whole-Food Plant-Based Diet Stocking does not have to be a concern for people who transition to a whole-food, plant-based lifestyle. If you don't have access to a farm market or grocery store, you should be able to obtain what you need at your local store. If you plan on storing food in transparent jars, you should buy a few sets. You will have a more presentable pantry with this method. As a rule, you will have shelves devoted to storing grains, nuts, beans, spices, herbs, etc.

Foods to Stock Starchy Vegetables Quinoa Whole corn Legumes (all beans and lentils) Root vegetables All kinds of potatoes

Non-Starchy Vegetables Tomatoes Broccoli Zucchini Leafy greens (Kale, Spinach, Butter Lettuce etc.) Eggplant

Fruits All whole fruits (try as much as you can to avoid dried and juiced fruits)

Whole Grains 100% whole wheat, rice, brown and oats

Spices All spices

Omega 3 Sources Chia seeds Ground flaxseed

Nuts Almonds Walnuts Cashews Peanuts

Beverages Decaffeinated coffee and tea Water Unsweetened plant-based milk Green tea

Foods to Consume Sparingly Avocados Coconuts Caffeinated tea and coffee Alcoholic beverages Refined soy protein and wheat protein Pumpkin seeds Dried fruit Added sweeteners (fruit juice concentrate, maple syrup and natural sugars) Sesame seeds Sunflower seeds

Foods to Avoid Meat Fish Red meat Processed meat Seafood Poultry

Dairy Cream Yogurt Half and half Buttermilk Milk Cheese

Added Fats Coconut oil Liquid oils Butter Margarine

Refined Flours All wheat flours that are not 100% whole wheat

Vegan Replacement Foods Vegan “cheese” or vegan “meats” containing any oil

Beverages Soda Sports drinks Fruit juice Energy drinks Blended coffee and tea drinks

Miscellaneous Cakes Eggs Candy bars Energy bars Pastries Cookies

Tips for Shopping for Plant-based Whole Foods It is important to remember that your goal when shopping for food is not to consume a lot of foods that need packaging and labelling. Nonetheless, sometimes you will have to buy that packaged food item. Here are a few tips to help ensure a safe shopping experience at the store when this occurs.

Beware of Company Claims Many packaged foods advertise their low fat or reduced sodium content. They don't mean much at all. Instead, you should examine the ingredients and nutrition label. There is no guarantee that a bag of potato chips with 40% less sodium is a healthy one. The product could still be high in sodium or contain a host of other undesirable ingredients. As for low-fat products, the same holds.

Check the Ingredient List Regularly It is generally true that the healthier a food is, the fewer its ingredients are. It is often good to eat such foods because they are often low in additives and preservatives. The presence of many words ending in "-ose" in the ingredients list is often a sign of the presence of sugar in the food. Look at the ingredient list as well to see if there are any animal products.

Whole Food Plant-based Diets should Contain these Nutrients Protein Following this lifestyle requires you to pay attention to some essential nutrients. Plant-based diets typically include a lot of protein, which is what most people are concerned about. There is a misconception that protein can only be found in meat. The statement is already untrue. Several traditional staples are high in protein, including nuts, beans, oats, and brown rice.

Calcium Calcium, for example, is marketed exclusively as a product derived from animals. Calcium can be found in foods such as kale, broccoli, and almonds.

Vitamin B12 In most cases, vitamin B12 is the most important concern for people following a plant-based diet. Fortified products, particularly cereals and plant-based milk, are often fortified with vitamin B12. This vitamin is however not found in these sources in sufficient amounts. Taking liquid or sublingual vitamin B12 supplements is the best option; this will ensure there are no problems. Several leafy, colorful vegetables, cooked or raw, can contribute to healthy plant-based lifestyles. You will be able to get the minerals, vitamins, and antioxidants that your body requires.

The Secret to a Successful Whole Food PlantBased Diet Water The sodium content of water is low, but it contains no calories, fats, or cholesterol. Nature's appetite suppressant aids in fat metabolization, thereby assisting in weight loss.

Fiber There are many health benefits to consuming large amounts of dietary fiber. The following are among them:

Maintaining bowel health by maintaining normal bowel movements

Reduced blood cholesterol levels

Maintains a healthy blood sugar level

Improve gut health

Decreases risks of certain types of cancer

Getting Enough Sleep As you strive to lead a healthy lifestyle, getting adequate rest and sleep will become a very important pillar. One cannot overstate the importance of rest and sleep. It offers numerous benefits, including:

Regulation of Appetite Cutting back on calories

Boosts metabolic rate during rest

Prevents insulin resistance

Make you physically active

Positive Mindset Maintaining a whole food plant-based diet and achieving your fitness and health goals can be achieved with a positive mindset. Since this requires patience and commitment, having a positive attitude, as well as an approach, will help keep you motivated, emphasize the good things about eating well and deal with any emotional challenges you may encounter.

Physical Activity Exercising and being physically active regularly has many benefits for our health. Regular exercise can help you:

Maintain a healthy weight Defend against diseases and conditions Enhance your mood Maintain high energy levels Help you sleep better

Dining Out on a Plant-Based Diet When you follow a vegan diet and avoid oils and other concentrated ingredients, or you need to eat gluten-free, eating out can sometimes be challenging. If, however, you are having a long, busy day and don't have time to prepare food, ordering takeout or dining in can be quite convenient. You can use these tips when dining out.

Find plant-based restaurants and vegan restaurants Your meals should be prepared according to your instructions. Choose one of the following: steamed, baked, water sautéed or grilled. Get your preferences met by playing nice with the wait staff.