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The Fuss- Free Guide to Plant- Based Diet

Plant-based Diet_featured

As I was scrolling through my news feed, I came across the new trend in diets: the Plant-based Diet. I got curious and started reading up on it. Maybe I should shift to a plant-based diet instead of just low-carb… Hmmm, let’s see if I can do this. Here’s what I found out; maybe it can help us decide on which diet to follow:

What is the Plant-Based Diet?

The Plant-based diet is an eating system that gives importance to the consumption of food that is derived from plants and is less processed.  But it allows the moderate amounts of lean fish, meats (red meat to be used sparingly) and low-fat dairy.  There are many forms of Plant-based diet according to diet experts but the most popular type is the Vegan diet.

Plant-Based Diet and Veganism

You may have heard about veganism, too. So, what is the difference between the Plant-based and Vegan diet? Here’s what I found out:

Veganism

Plant-Based Diet

1.Veganism is a way of life that excludes the use of any form of animal products, or cruelty to animals, whether in the food eaten, or clothing or any other form of usage in daily life.

 

The Plant-based diet is a way of eating that encourages the consumption of more plants and plant proteins.
2.Eliminates consumption of animal products and the use of any animal productsPeople on this diet can still choose to enjoy low servings of lean fishes, chicken or meats per day.  No restrictions on the wear or use of animal products.

 

3.Vegan food can be processed and can be not-so-nutritious, like vegan meats.Plant-based eating stresses the following:

  • Eat food that goes through as little processing as possible and should be nearer its natural state
  • Processed and packaged food is discouraged
  • Eat whole foods like whole grains.

(Source: health.usnews.com)

How to Transition to a Plant-Based Diet

Convinced already? Here are some tips so that you can easily convert to the plant-based diet. (Source: piedmont.org)

  1. Remember to eat as much plant and plant proteins as possible, keeping fish, meats, and dairy at a minimum.
  2. Plant and plant proteins are vegetables, fruits, whole grains such as quinoa, farro, barley, oatmeal, plant-based oils like olive, avocado and nuts and seeds.
  3. Apply the 50-25-25 eating rule. Your plate should look like this:
    • 50% of vegetables
    • 25% of whole grains
    • 25% of lean meats

See how easy it is?  Here is a sample menu for a plant-based diet that you can follow.

Breakfast

  • Banana Oat Pancakes
  • Oatmeal with Fruits and Nuts

Lunch

  • Roasted Vegetables and Quinoa Bowl
  • Black bean Quinoa Salad

Dinner

Snacks

  • Peanut butter and jelly sandwich

Conclusion

To get into the plant-based diet, you need to eat more plant and plant protein food regularly. This will lead to lowering your consumption of meats and dairy.  Consequently, you can start by practicing this diet for a week or so until it becomes a habit.  You will be able to lose weight and lower the risks of diseases like heart illness and diabetes.

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