Plant based diets have become incredibly popular in recent years, and increasing amounts of people are turning to a vegan diet rich in plant based foods to get the necessary nutrients and healthy fats that will support their bodies, boost their energy levels, and provide them with a ton of health benefits that will change their outlook.
A plant based diet is not something new, in fact, plant foods have been around since the dawn of time (shocker), but their popularity has not been great since there has not been a wide variation of them for people to enjoy. Processed foods and animal products are what draw people in the most with their abundance of sugars and fats that can make them very addictive.
But, feelings and thoughts have changed over the years with a boom in the plant based food market. Not only because there is more of a range now and people can live a plant based lifestyle that isn’t bland, but it also helps the environment (reducing greenhouse gas emissions) and animals.
Moving away from animal foods has been a source of conversation, but it is undeniable that a plant based diet is something that is here to stay.
What Can a Plant Based Diet do For You?
Adopting plant based eating habits can prove to be highly beneficial for our bodies, for instance, scientific research suggests that eating plant based foods and changing your animal based foods to a plant based diet can offer a reduced risk of heart disease and type 2 diabetes, as well as prevent chronic diseases from occurring.
This diet can also reduce inflammation which can contribute to cardiovascular disease, so there is another important reason to eat plant foods.
People who have taken on a diet like this have also said they feel like they have more energy and just feel better about their overall health after they stopped eating animal products and moved over to more plant based foods that suited their diet.
Starting a Whole Food & Plant Based Diet
If you are planning on starting your own plant based diet, then you may want to think about opting for a diet that incorporates whole foods too. Just because you are going for a plant based diet does not mean that you will be eating completely healthy foods, as there are plant based food products that still have things in them that are not considered “whole”.
Are They Vegan?
These diets can still be seen as vegan, however, there are some differences, for instance, vegan diets do have highly processed foods that mimic ‘normal’ foods like milk and meat. So, you can have a plant based diet and call it vegan, but you cannot call it “whole”.
If you would rather go for a whole foods diet with your plant foods, then you will want to look at adding whole grains (brown rice), starchy vegetables, fruits, and legumes.
If you want to reap the plant based diet benefits, then you will need to stay away from animal products and keep a healthy diet that incorporates the main food groups.
Food Groups
It is well known that our food is cut up into different food groups for us to plan our diets. Some are more calorie-dense than others like nuts (and nut butters), seeds, bread, plant based milks, oils such as olive oil, and so on, which means that they should be had in moderation as they can cause weight gain if consumed all the time and in large quantities.
People can differ with the groups of foods, putting fruit and veg together whilst others will separate, so this one is not the exact way, but it does cover what is in these groups.
- Fruits and vegetables – strawberries, bananas, apples, etc.
- Starchy carbohydrates – potatoes, rice, pasta, etc.
- Protein – meat, beans, pulses, fish, etc.
- Dairy – milk, cheese, butter, etc.
- Grains – wheat, oats, barley, etc.
These are just a handful of foods to take into account, but with plant based diets and whole food diets, these will differ depending on what you are able to have.
Benefits of Plant Based Diets
Healthy plant based food and healthy plant based diets, in general, are a great addition to eating regimes, so it is important to get a good mix of the different foods available.
Weight Loss & Weight Management
One of the best things about going for more plant foods is that it is a great contribution to weight loss and keeping fit. People are worried that they may not get enough protein with a plant diet, but there are plant based protein foods that contribute to healthy eating, and can keep people’s energy levels up so they are able to take part in exercise and workout routines.
Preventing Diseases
Eating more whole plant foods and plant proteins can contribute to healthy kidneys, liver, and heart. Sticking to a vegetarian diet can also reduce the risk of high blood pressure, coronary heart disease, and add to increasing your lifespan.
When something like this can significantly lower the risk of these types of diseases and ailments, it is no wonder that people will turn to this diet to help themselves feel better and stave off any chronic disease that can come from processed foods.
Fewer Greenhouse Gasses
Going for plant based alternatives means that the environment gets a helping hand as animal agriculture contributes to the emissions of greenhouse gasses.
It also means that you are showing animal-killing companies that they don’t need to kill animals to sustain people. Eating a minimally processed diet or a whole foods plant based diet can be incredibly beneficial to everyone.
The environment is at its worst right now and that is a worry for many. If we refuse to eat animal products or eat meat and instead take on plant protein and eat plant based food, and opt for plant based powders and drinks, we can make a better start at protecting the planet and making it safer for everyone.
How Should You Start a Plant Based Diet?
It is easy to go to the shops and pick out a variety of foods from the shelf, but if you really want to make a vegan diet your new thing or a whole food diet a staple in your life, then you are going to need to know how to go about that to keep you motivated and on track.
Get Motivated
If you have seen other people try plant based eating and they have loved it, this should motivate you to do the same. Maybe you want to ward off diseases, lose weight, get fit, or feel better. Whatever you want to do, keep that in your mind and focus on that.
Pay No Attention to Fad Diets
It is not easy when you start a new diet, but don’t lump it in with the fads you see in magazines and online, see it as an opportunity to help your body be the best it can be.
Don’t Starve Yourself
Eating a plant based diet does not mean that you reduce the food you eat to stick within the ‘guidelines’, it means pivoting your focus to a new area and seeing what else is out there for you to try out. There are so many alternatives nowadays, it is easy to find something you like and will keep with you as you navigate this new way of eating.
Prep Your Food Ahead of Time
Because you are not popping into the local corner store or ordering in from your favorite restaurant, you are going to need to prep your food ahead of time so you have something to eat when you wake up, when you are at work, and when you are having your evening means, as well as any other snacks in between.
Stock Your Cupboards & Fridge
Prepping will help you stay away from breaking your plant based diet so you won’t feel guilty. Make sure you keep healthy foods in your cupboards and fridge to make this a reality, so when you want to pick at something, you have all you need right there.
Keep Educating Yourself
You may find it a minefield to go through what a plant based diet entails, but you will be able to get through it if you keep up-to-date with what is being written and new foods coming out. When you go shopping, read the back of packets, canned foods, and anything else you have your eyes on.
Read Labels
Check and see what their contents are and make sure they comply with what is in a plant based diet. You may miss out sometimes or take a wrong turn, it happens, don’t beat yourself up about it. There are some people in these circles who take it incredibly seriously, so don’t be swayed by them or feel guilty if you did something wrong. It happens.
Have Fun With It
You don’t need to stick to the same boring old foods if you do not want, you can mix and match and see what else is out there. Because it has turned into such a phenomenon, new foods are being created and old favorites are getting a plant based revival.
You can try out new and exciting things with your plant based diet and not feel stuck in your ways.
Speak to Like-Minded People
To help you with this, you may want to open up a dialogue with others who are doing the same as you. You can bounce ideas off of them, ask them where they get their foods, see if you can run through meal dishes with them, and so on. It is only boring if you make it boring.
Conclusion
Hopefully, this article has covered all the bases for taking on a plant based diet and changing the way you approach food. It is not easy to switch from one way to the other when you have known a specific way for most of your life.
Change is good if you allow it, so look at what is out there and how it can benefit your health and your body. It may be difficult at first but with determination to carry on and try new things, you’ll be able to find what you need.