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How To Gain Weight On A Plant Based Diet?
Topic: How To Gain Weight On A Plant Based Diet?
- Are you sometimes confused by the number of food theories that circulate?
- Keto or Vegan? The Mediterranean or Paleo? Atkins or Raw?
- Do you wonder what is the most healthy and appropriate for your lifestyle, and you end up dizzy?
It turns out that it is to the food industry’s advantage that people are uninformed because much more money is made selling unhealthy food than real food. Suddenly news comes out that says ‘Butter is good’, ‘wine prevents heart disease’ and we all believe it. Read the full article on How To Gain Weight On A Plant Based Diet? Below:
The truth, well hidden behind the buzz and marketing, is that almost every serious scientist and research organization in the world recommends a diet rich in minimally processed whole plant foods. We can argue the details (oil-free or oil-filled, most calories from grains or vegetables, raw or cooked), but the basic idea, clearly stated by Michael Pollan as ‘mostly plants’ is pretty much irrefutable once you look at it. To the evidence.
Why are plant based diets popular?
Plants are packed with the richest sources of nutrients that the human body needs to thrive. Fruits and vegetables, especially, provide us with antioxidants, phytochemicals, fiber, enzymes, and essential vitamins and minerals. In other words, the benefits of a plant-based diet provide all the good things our bodies need to be healthy and strong.
There is also an overwhelming amount of research showing that eating more plants and fewer animal products can help prevent or even reverse many of our time’s worst chronic diseases.
Eating affects climate change and reduces the incidence of suffering and cruelty to animals. Are you curious about what exactly a plant-based diet is, how to get started, and how to keep it going? If so, you are in the right place.
What is a whole food plant based diet?
Eating a plant-based diet means getting all of your calories from fresh whole plant foods that are minimally processed (or even better, not processed at all). It is exactly what it sounds like: a diet made mostly of plants. It is different from being vegetarian or vegan because animal products are avoided, and all processed products are eliminated.
As the writer, journalist, activist, and professor Michael Pollan says: ‘If it came from a plant, eat it. If it was done in a plant, don’t do it ‘.
How To Gain Weight On A Plant Based Diet: What to eat?
When imagining what a plant-based meal looks like, you probably come up with fruits and vegetables. And they are an important part of almost any healthy diet. But you are not limited to these foods. There is a wide variety of plant foods to enjoy.
The main types of foods that are generally eaten on a plant-based diet include:
- Fruits – Eg: apples, red fruits, kiwis, mangoes, avocado, bananas, citrus, etc.
- Vegetables – Ex: onions, broccoli, beets, potatoes, mushrooms, carrots, etc.
- Whole grains – Ex: quinoa, millet, buckwheat, wheat, rice, corn, etc.
- Beans and legumes – Ex: beans, chickpeas, lentils, beans, peas, peanuts.
- Nuts and seeds – Ex: almonds, cashews, chia seeds, flax seeds, walnuts, etc.
- Herbs and spices – Ex: turmeric, ginger, cinnamon, oregano, garlic, cayenne, etc.
Eating from all of these food groups will help you get many micronutrients. If we combine their colors, we will have a super complete diet. Colorful plant foods are full of phytochemicals (a fancy word that means ‘plant chemicals’) and antioxidants that are good for keeping different parts of your body healthy.
What is avoided with a plant-based diet?
When choosing to follow a plant-based diet, your primary focus will be on fresh foods. In a supermarket, this mainly means shopping in the outside aisles. If possible, choose organic foods as much as possible to avoid exposure to pesticides and pesticides.
The main foods to avoid in a plant-based diet are:
Most animal products (especially factory-grown meat, eggs, and dairy products).
- Refined sugars (white sugar, cane sugar, high fructose corn syrup, calorie-free chemical sweeteners, etc.)
- Highly processed vegetable oils should be avoided for sure (corn oil, cottonseed oil, sunflower oil, peanut oil, soybean oil, etc.)
- White flour (especially bleached white flour, full of chemicals and heavy metals, and virtually devoid of nutrients)
- Junk food (including most cookies, chips, crackers, bars, drinks with or sweeteners, packaged foods, etc.)
- GM crops (the main GM crops are corn, soybeans, rapeseed, sugar beets, cotton, and alfalfa, plus some apple, zucchini, and potato)
You will also need to pay attention to nutrition labels. By reading the labels, you can avoid ultra-processed and harmful ingredients. Packaged foods should contain as few ingredients as possible. As a rule of thumb: If you can’t pronounce an ingredient or don’t know what it is, don’t buy it.
Many packaged foods are full of health claims such as “all-natural” or “non-GMO.” But most of these phrases are branding tactics designed to mislead consumers into believing a product is healthy. This is called “greenwashing.”
What about gluten and grains?
Grains may become a part of a healthy plant-based diet. Some of the most recommended are quinoa, millet, amaranth, buckwheat, and oats. In numerous studies, whole grains have been shown to help fight heart disease, type 2 diabetes, cancer, and even obesity. But all is not rosy in the land of cereals.
Most of the grain consumed worldwide is sprayed with pesticides, and some crops, especially wheat, can even be treated with glyphosate as a desiccant (to dry the crop before harvest). Corn, unless grown organically, is often genetically modified. Then there’s the rice, which, while popular, is often contaminated with a worrying amount of arsenic.
For some medical conditions, such as autoimmune diseases, pimples can also cause inflammation of the gut and contribute to symptoms. This is especially true with the gluten found in wheat. Although only around 1% of the world’s population has been diagnosed with celiac disease, many more show gluten intolerance symptoms, such as headaches, joint pain, skin problems, seizures, and digestive issues. If you experience any of these symptoms, it may help you skip gluten for three to six months and see if they go away.
While many people have jumped on the gluten-free bandwagon, that doesn’t mean it’s necessarily better for everyone. Some studies show the health benefits of eating whole wheat products. But if you’re going to eat wheat, it should be 100% whole wheat (because white flour doesn’t do your body any favors!), And try to make sure your grains are grown organically to avoid glyphosate contamination.
How do you get more nutrients on a plant based diet?
As your journey on a plant-based diet begins, you will receive questions from friends and family. Every time someone eats differently than the norm, someone becomes restless. It’s like you could eat fast food noon and night for 10 years, and no one would be surprised. But you swap the Milanese for a green salad topped with sunflower seeds, and everyone suddenly asks, ‘Why are you eating that?’ Or ‘Why aren’t you eating that?’ And they are concerned about your protein and iron levels in the blood.
Many people believe that they cannot get all the nutrients they need without animal products. But plants have plenty of protein, calcium, and iron, plus a host of other vitamins, minerals, and antioxidants. In reality, people these days are far more likely to be deficient in fiber than protein.
Why food supplements are necessary?
No matter how you choose to eat, most diets lack something in the modern world. There are few plant-based diets that you can make sure to give importance to:
Vitamin B-12, Vitamin D-3, Omega3 fatty acids, Vitamin K-2, Zinc
Some of them are available in pill form; others are contained in food supplements such as maca, spirulina, and other seaweed.
What are the benefits of a plant based diet?
Eating the right foods and getting the nutrients your body needs is essential for good health.
Unfortunately, according to the World Health Organization (WHO), by 2020, chronic diseases will account for nearly three-quarters of all deaths worldwide. This includes diseases such as cancer, heart disease, type 2 diabetes, Alzheimer’s disease, autoimmune diseases, and digestive disorders.
But thanks to the research of pioneers like Dr. Dean Ornish, Dr. T. Colin Campbell, and Dr. Caldwell Esselstyn, we now know that most chronic diseases are linked to lifestyle. And diet is a better predictor of chronic disease than genetics. Many people turn to a plant-based diet to prevent chronic diseases and slow their progress and, in some cases, even reverse them altogether.
Adopting a plant-based diet benefits many aspects of health including:
Following a plant-based diet is beneficial for people with cardiovascular disease. In Dr. Campbell’s research in the China Study, he found that the more plant protein, legumes, and vegetables people ate, the less likely they were to die from coronary.
Dr. William Li also found that eating more fruits and vegetables and less meat (especially red meat) can prevent damage to the cells that line and protect your blood vessels. In recent decades, science has found that damage to this endothelial lining causes different heart disease types and atherosclerosis.
Type 2 diabetes
Replacing animal protein with plant protein features a profound positive effect on type 2 diabetes people. When researchers reviewed and analyzed data from 13 randomized controlled trials, they found a decrease in three important markers of severity of diabetes: hemoglobin A1c, fasting glucose, and fasting insulin, when changing from animal protein to plant protein.
Dr. Neal Barnard also conducted a study on the effects of a low-fat vegan diet in people with type 2 diabetes. He showed that eating this way improves weight loss, blood sugar control, and glycemia. Triglycerides compared to the diet recommended by the American Diabetic Association.
While many people mistakenly believe that diabetes is caused only by sugar, we come to understand the role saturated fat plays in its development. When people with type 2 diabetes stop eating meat (a major source of saturated fat), their blood sugar levels usually improve.
Alzheimer’s and neurodegenerative disease
Believe it or not, even patients with Alzheimer’s disease and neurodegenerative diseases can benefit from a plant-based diet. A full report from the team of Drs. Dean and Ayesha Sherzai have concluded that over 90% of Alzheimer’s cases are preventable.
Much of this prevention can be accomplished with lifestyle strategies, and whole food plant nutrition is one of the most important strategies. Additional research has shown that this might flow partially to the brain-gut connection.
A poor diet disrupts the gut microbiota, contributing to inflammation within the body and affecting the central system, the nervous, and the brain. One study found that inflammation, gut dysbiosis, and leaky gut may contribute to the neurodegenerative process in patients with Alzheimer’s disease.
Did you know that plant-based diets can also help prevent cancer? A 2011 study in Cancer Management and Research concluded that plant-based diets are a useful strategy for reducing cancer risk. Specifically, higher consumption of plants, the elimination of red and processed meats (cold cuts, cold cuts, hot dogs, canned meats, etc.), and the maintenance of a healthy body have been attributed to a reduction in cancer.
Four plant foods that show particularly potent anti-cancer effects are:
1. Nuts (mainly walnuts)
A major study published in the New England Journal of Medicine showed that people who ate nuts significantly reduced their cancer risk (and overall mortality) compared to people who ate few or no nuts. The American Society for Clinical Oncology published a report on more than 800 patients with stage III colon cancer.
2. Cooked tomatoes
The anticancer power of tomatoes can be attributed to the lycopene, an antioxidant. Studies show that men who eat two to three cups of cooked tomatoes twice a week have a 30% lower risk of prostate cancer.
3. Purple potatoes
Purple potatoes, sourced from Peru, contain a natural chemical called anthocyanin, which kills cancer cells and kills dreaded cancer stem cells.
Scientists looked at women’s eating habits and took into account other variables that contribute to cancer, such as being overweight, lack of exercise, and smoking. They found a surprising discovery of mushrooms. Women who eat fresh mushrooms daily (about one mushroom per day) were 64% less likely to develop breast cancer. When these same women also drank green tea every day, they reduced their breast cancer risk by 89%.
Obesity rates are at an all-time high around the world. In the United States alone, over 39% of the population suffers from obesity. A vegetable diet also helps fight obesity.
A 16-week randomized clinical trial has shown that a plant-based vegan diet contributes to reduced body weight, body fat, and insulin resistance. And a study published in the British Journal of Nutrition found that each additional year of adopting a vegan diet reduced the risk of obesity by 7%.
Eating a plant-based diet isn’t just good for you; It is also good for our planet. Circulating calories through cattle is much less efficient than consuming them directly. About 6 kilos of grain or soybeans are needed to produce half a kilo of beef. For pork, it takes about 4 kilograms of feed to produce half a kilogram of edible meat, and for chicken, about two. It’s no wonder that 80% of the world’s soybean crop and 70% of the grain produced in the United States is used to feed livestock.
Animal farming is essentially an upside-down protein factory.
Around the world, about eight times as much land is used to grow animal food for growing food for humans. Huge tracts of forest are being cut down to make way for factory farms, areas for grazing cows, or animal feed fields.
If the world, just hypothetically, went vegan, we would free up 75% of the world’s farmland, an area the size of the United States, Australia, the European Union, China, and India combined. This land could be used to grow food for a rapidly expanding human population. It could be planted with trees or other vegetation to absorb carbon from the atmosphere. It could be returned to wildlife, or it could be used for many other purposes.
Current animal farming practices also contribute significantly to global greenhouse gas emissions. And while CO2 is an important factor, it is not the only one. As National Geographic puts it, methane, the gas that comes out “… from a cow’s pipe”, is even more effective than CO2 at trapping heat. Twenty-eight times more powerful, to be exact.
Not only that but in a world facing a potentially irreversible climate crisis, methane dissipates much faster than CO2. This means that changing your diet today will immediately reduce your carbon footprint. Becoming a vegetarian or vegan can cut your carbon footprint in half, according to a study from the University of Oxford.
I have invested in good cookbooks.
Although there are many recipes online, it is much easier to open a book than to search through thousands of recipes on the Internet. Cookbooks are a great way to have a library of recipes handy when you need them. And having a good cookbook on hand can also provide tips on what basics to have as well as what tools you might need, common animal product substitutions, or even other ways to modify a. recipe if you have food allergies.
Making any type of change in your life requires a certain degree of planning. This is especially true when you choose to go herbal. It also takes time which can be difficult for you. One way to combat this is to plan some simple solutions ahead of time that will help you get ready for each meal week.
Choose recipes you want to make, then create a shopping list with all the ingredients you will need.
Buying basic products in bulk will also allow you to always have what you need, but less often, and spend less. From there, you can cook larger quantities to have ready-to-go meals in your fridge or freezer.
Communicate when you eat out
Eating out or visiting friends and family presents its own challenges. Unless you go to a restaurant that specializes in vegan, vegetarian, or plant-based foods, you might have a hard time finding all-plant-based options. Let the person who is dining with you know your preferences and see if they can find a place that works for both of you.
Likewise, when going to parties and dinners with family and friends, let your host know your dietary needs ahead of time. In extreme circumstances, you can also offer to bring your own food or even eat ahead.
One step at a time
If you do decide to try an herbal lifestyle, take it one step at a time. Go at a pace that works for you, adding new things and staying away from others. Most importantly, you keep taking action for your health and the health of the planet, and then take more action as you gain traction. This is not a diet or a fad. It is about laying the foundations for a new way of life. Ultimately, it’s your habits that help shape your destiny.
Eating a plant-based diet means you may not be eating what everyone else is eating, and it can be lonely. It doesn’t have to be like that. Find someone in your life to share your trip with.