Your Plant Based Diet Plan
I will be frank to say that I never considered myself a plant-based type. My meal was an average American affair with a lot of convenience and little greenery. A year later though, when I felt as though I was always tired, I was fighting with some strange bloating and the scale showed a figure that I was not comfortable with, I began to realize that I needed something different.
My physician referred to inflammation and overall health, and this is when I began to research a plant based diet. I chose to make the 90-day plunge not as a test but as an experiment to myself to determine whether my body would feel any different. The information that I learned transformed the relationship with food and my personal well-being to the fullest extent.
So, What The Hell Is a Plant Based Diet?
The first time I heard this word I believed that it was just a glamorous way of saying vegan. However, soon I found out that it is much more subtle. In my case, a plant based diet required me to center my meals too heavily on foods of plant origin. This excludes only vegetables and fruits, but also includes nuts, seeds, oils, whole grains, legumes, and beans. It does not have to be a rigid set of rules such as veganism (which only excludes animal products on ethical grounds). Rather, it is a change of lifestyle that puts plants on the center stage on your plate.
Here is how it works; I would no longer plan my meals around a piece of chicken or beef but rather around a good lentil soup, an enormous quinoa and roasted vegetable salad or black bean burgers. It’s a “crowding out” approach. Full of bright and nutritionally rich plants, I had no choice but to lessen the space (and appetite) of the other stuff. It was not the diet of denial and more the discovery of the entire new world of food.
Science Bit: What the Hype?
You need not go far to encounter headlines with screaming about the advantages of a plant based diet. But how is the real, factual science of it? It turns out, a lot. The American Heart Association as well as the American Diabetes Association, which represent major health institutions, support plant-based eating patterns as an effective disease prevention measure.
The advantages in this regard are more or less a matter of what these foods contain and what they lack. Plants are packed with fiber, vitamins, minerals and strong substances known as phytonutrients that combat inflammation and oxidative stresses on our bodies. Meanwhile, they are usually lower in saturated fat and zero dietary cholesterol. The results of this potent combination are some rather impressive results. Research has always found out that vegetarian diets can:
Lower blood pressure. Improve cholesterol levels. lessens the chance of getting type 2 diabetes. Maintain an excelent body weight. Reduce the chances of some cancers.
In my case, this was not merely the abstract science, this was my reality that I lived in.
A case study of my 90-day transformation.
I chose to write about my journey so as to hold myself accountable. A factual account of what occurred to me during those three months will be given here without the aid of flowery adjectives.
Starting Stats Day 1- Weight: 198 lbs
Blood Pressure: 142/88 mmHg (this had been recorded by my doctor as being high)
Self-Reported Energy Level (on a scale of 1-10): 4
Primary Complaints: Crashes in energy level after lunch, bloating often.
Method:
I challenged myself to consume no less than 90 percent of my daily calories as whole plant. I did not forbid meat and dairy; when at a friend BBQ, I would not worry about having some cheese on a salad. At home, my kitchen was entirely plant-based, however. I prepped my meals on Sundays, found out how wonderous spices were and how to love my blender and use it every day to make green smoothies.
End Results Day 90-Weight: 178 lbs (20-lb loss not counting calories)
Blood Pressure: 118/76 mmHg (not too low or too high)
Self-Reported Energy Level: 8
Changes Observed: The 3 PM slump disappeared. I never felt that my stomach was smoother or more regular than after that. My skin looked clearer.
The largest non-scale win was the energy. The next morning I awoke alert and had a consistent amount of energy during the day without the manic highs and lows that I usually experience.
The Traps I Dodge (And How I Avoided Them).
It wasn’t all smooth sailing. I had encountered some real problems in the initial two weeks.
The “What Do I Actually Eat?” Panic: I have had a difficult experience on my first time at the grocery store. I was at the center of the produce section, and I realized that the paths which used to allow me to go down the frozen pizza and deli rows were no longer available to me. My solution: I started simple. I purchased a bag of brown rice, some varieties of canned beans, a bunch of fresh and frozen vegetables, and some simple sauces. A plate of rice, beans, vegetables, and salsa sprinkled became my no hassle meal.
The Fiber Overload: This is as much fiber as my body was accustomed to. I was gassy and uncomfortable the first few days. My answer: I was taught that this was normal! To allow my digestive system to adapt, I ensured that I consumed a lot of water and the symptoms disappeared in a week.
Social Situations: It was initially difficult to eat at a restaurant or a family. My answer: I have trained to check menus to see if they have vegetable dishes, or call to inquire about changing something. I usually carried some delicious plant-based meal to parties and this always led to good discussions.
Busting the Biggest Protein Myth.
The question that I received more often than any other was this one: “But where do you get your protein?!” My concern was the same and it turned out as a non-issue. One of the most persistent myths is the one that it is hard to achieve sufficient protein on a plant based diet.
The thing is that there are enormous amounts of protein-containing plant foods. Great sources include lentils, chickpeas, black beans and pinto beans. so are tofu, tempe, and edamame. Most foods that you may not consider such as whole grains (quinoa, oats), nuts (almonds, walnuts), and seeds (hemp, chia, pumpkin) also have large quantities of protein. When I was on a balanced diet and adequate calories, achieving my protein requirements was not a problem. I did not feel weak or fatigued on account of lack of it, but on the contrary, I felt stronger.
How to Take Your First Bites into a Plant-Based Plate.
You do not need to go all the way overnight like I did. Indeed, a progressive way is tend to be more sustainable. Here’s how you can start:
Meatless Monday: It is a cliche because it is effective! Have one day of completely vegetarian meals each week.
Flip Your Plate proportions: You don’t need to give up meat, you simply need to make it a side dish. Your plate should be half-full of vegetables, a quarter of all your grains, the remaining quarter should be all your protein of animals.
As a Dream, Find Swaps You Love: Do you love creamy pasta? Taste a sauce that has been prepared using blended nuts (cashews and nutritional yeast). Craving a burger? The frozen burger patties are unbelievable plant-based ones.
Travel the World: Traveling across the globe, some of the most delicious cuisines in the world such as Indian, Ethiopian, and Thai are, by default, full of delicious, hearty, and colorful plant-based meals.
FAQs: Your Questions, My Straight Answers.
Q1: Does plant based diet equate to being vegan?
A: Not exactly. Veganism is a hard moral position on not using any animal products such as in clothing (such as leather). The plant based diet is mostly a food-centered diet. It is more relaxed and the primary aim is to make plants the central part of your meals.
Q2: To eat all those fresh vegetables and fruits, will it be too expensive?
A: It may be, when you purchase only out-of-season organic food. However, my grocery bill has decreased. I was buying cheaper meat and cheese and stocking up on cheap stuff like beans, lentils, rice, oats and frozen vegetables that are equally nutritious as fresh.
Q3: I’m a picky eater. Can I still do this?
A: Absolutely! I was pretty picky myself. Begin with the plant foods that you already like. In case you are fond of potatoes then roast them with various spices. And, in case you love pasta, you should be introduced to the world of vegetable-based sauces. It is about going beyond your comfort zone, but not abandoning it all.
Q4: Should I take supplements dealing with a plant based diet?
A: Vitamin B12, which is so important in nerve functioning, is the nutrient that is hard to obtain through plants alone. I take a simple B12 supplement. Currently, it is a great idea to test your Vitamin D levels, too, since most individuals (with or without the diet) lack it. Speak to your doctor before taking any new supplement.
The Last Decision: Worth It?
In retrospect of my 90-day experiment, a resounding yes. Plant-based diet was my reset button that was much needed by my body. It was no longer about rules and becoming perfect. It was about making a conscious decision to feed my body with foods that helped me feel alive and energized. The loss of weight was a wonderful side effect, the ability to sustain energy, improve health indicators and a renewed enthusiasm in the preparation and consumption of meals was the actual victory. It is only unfortunate that I did not get a taste of it earlier.