Connect with us

Diet Plans

What Is A Whole Food Plant Based Diet? Recipes, Meal Plans, Benefits – Women's Health

Published

on


Plant-based diets have been around forever, but the term is gaining serious traction in 2019. Between #plantbased sweet potato nachos piled with colorful veggies taking over Instagram and Beyoncé offering up free concert tickets to fans who adopt more plant-focused habits, there’s never been a more popular time to move toward plant-based eating.

Plant-based isn’t the same as vegan.

Obviously, a plant-based diet means prioritizing plant foods. But there’s plenty of nuance (and individual flexibility) when it comes to plant-based eating.

Women’s Health

“A plant-based diet means eating primarily whole plant foods rich in vitamins, minerals, fiber, antioxidants, and healthy fats,” says Alexis Joseph, RD, who writes the popular Hummusapien blog. In other words, the majority of your diet comes from minimally processed fruits, veggies, whole grains, beans, legumes, nuts, and seeds.

Veganism is one form of a plant-based diet, but it isn’t the only one. While a vegan diet cuts out all animal products, a plant-based diet isn’t so restrictive. (On the flipside, not all vegan foods are inherently plant-based: an egg-free brownie may be vegan, but if its packed with processed ingredients, it’s not quite a plant-based treat.)

“I consider myself plant-based because most of the foods I eat are plant-based,” says Joseph. “That said, I also eat yogurt, cheese, eggs, and fish when I feel like it, and that’s okay!”

“Think about plant-based eating as a template that encourages more plant foods, instead of as a restrictive diet that makes things off-limits,” says David Levitsky, PhD, professor of nutrition and psychology at Cornell University (where you can sign up for tons of online courses about nutrition and healthy living!).

For many people, this can be a healthier approach. “I used to feel like a fraud when I craved foods that weren’t vegan, and looking back, that was disordered behavior,” says Joseph. “I now honor my cravings and fuel myself accordingly, and that looks different every day.”

People choose to eat plant-based foods for a number of reasons.

First of all, there are plenty of health benefits. “A plant-based diet is centered around vegetables, fruits, grains, nuts, seeds, and pulses,says Amy Gorin, RDN, owner of Amy Gorin Nutrition in the New York City area. Basically, all foods filled with vitamins, minerals, antioxidants, and fiber.

Joseph echoes this sentiment. “Plant foods are packed with fiber and phytonutrients that support immunity, combat inflammation, and feed the healthy bacteria in your gut,” she says.

image

Women’s Health

Swapping plant protein for animal protein has benefits, too. “Regularly consuming foods high in plant protein versus animal protein can help prevent and reverse a slew of chronic conditions, including diabetes and heart disease,” says Joseph, who adds that the nutrients in plants help support healthy cholesterol, blood pressure, and blood sugar levels.

Another major reason people choose a plant-based eating style? Cutting back on animal products has significant environmental benefits. “Eating more plant foods reduces your carbon footprint since livestock production is responsible for a good portion of global greenhouse gas emissions,” says Joseph. Plus, “twenty servings of vegetables have fewer greenhouse emissions than one serving of meat, with beef and lamb having the highest emissions,” she says.

Others opt for a plant-based diet to help with weight loss, which could work for you if you keep your calories in check. Plant foods are high in filling fiber and low in calorie-dense saturated fats. But as Levitsky points out, the only way to lose weight is to consume fewer calories than you burn, often referred to as a calorie deficit. (Want to learn more? Sign up for Professor Levitsky’s class here.)

Yes, it’s possible to get enough nutrients from plants.

One common criticism of primarily plant-based diets is that it’s tough to get adequate nutrients—especially protein and omega-3s. Well, it’s totally doable. “You may just need to think outside of the box at times,” says Gorin.

“Think about how you can enhance your diet without focusing so much on taking things away.”

To maximize your protein, she recommends adding nutritional yeast to pasta in place of grated cheese, blending white beans or chickpeas into smoothies, and eating nuts and nut butters on their own or in various sweet and savory recipes. A wide scope is important here since plants contain incomplete proteins (while animal products contain complete proteins). Eating plant-based protein from several different sources will help ensure you’re getting all the amino acids you need to support healthy body functions.

Joseph says not to stress too much about getting enough protein, though. “It’s important to note that protein isn’t just found in meat,” she says.

“A whole food, plant based-diet that’s well balanced with beans, legumes, whole grains, fruits, veggies, nuts, and seeds can easily provide your recommended daily allowance of nutrients like calcium and protein.”

Just be sure you’re eating plenty of these whole foods, as opposed to relying on processed foods for your calories.

Another thing to keep in mind if you’re eating a plant-based diet? Iron. “Your body absorbs heme iron, the type of iron found in animal products, more easily than it does plant-based iron like the iron found in spinach and tomato,” says Gorin. To aid the absorption of plant-based iron, she suggests pairing it with a source of vitamin C. Example: “Squeeze some lemon juice onto a green spinach salad.”

Eating a wide mix of plant-based foods is another simple way to help make sure you’re getting the nutrients you need. “Deficiencies rarely occur when you eat a variety of plants,” says Levitsky.

Gorin adds that taking supplements can be helpful on a plant-based diet.

“You may want to consider a vitamin B12 supplement since many sources of this vitamin are animal-based. You may also want to consider an EPA/DHA omega-3 supplement. These omega-3s would typically come from fatty fish, but vegan algae-based supplements exist. I take these myself!”

But a plant-based diet isn’t always a healthy choice.

Plant-based eating is a safe and healthy choice for the majority of people, but you should always talk with your doctor or registered dietitian before making big changes to your diet.

In Joseph’s experience, she notes that “anyone with a history of eating disorder or disordered eating shouldn’t follow a diet that eliminates food groups, as a plant-based diet in the wrong hands can be abused as another restriction diet.”

If you fall into this category, you can experiment with plant-based recipes, but should probably steer clear of any strict food rules, restrictions, or labels on your eating habits.

If you’re new to plant-based eating, take things one step at a time.

“I always recommend starting small,” says Joseph. “Overturning your entire diet in a day is overwhelming and lessens the likelihood of you sticking with it. Instead of jumping to extremes, pick two small changes to implement each week.” She suggests swapping cow’s milk for an unsweetened dairy-free milk as a first step.

And, remember that a plant-based diet doesn’t mean you can never eat animal products. “Think about how you can enhance your diet without focusing so much on taking things away,” says Joseph. “Research suggests that following a flexitarian diet (increasing plant-based foods and reducing but not eliminating animal foods) yields similar health benefits like reduced risk of heart disease and diabetes.”

The Meatless Monday campaign is popular for a reason. Cutting out meat (and all animal products, if you choose) is relatively easy for one day of the week. According to Joseph, this alone can have a profound impact on the environment—and on your overall health.

Don’t know where to start? Here’s what a day of plant-based eating might look like:

image

HUMMUSAPIEN

Joseph loves adding chopped apple to vegan pancakes made with whole wheat flour for a satisfying and well-rounded breakfast.

HUMMUSAPIEN

If you don’t have time for pancakes in the morning, Joseph recommends whipping up a batch of steel-cut overnight oats, which you boil for a few minutes on the stove and then store in the refrigerator overnight. (Standard oatmeal is a great choice, too!) In the morning, she stirs in some fruit and nut butter.

HUMMUSAPIEN

Want a re-heatable winter lunch option sans meat? It’s totally possible to make a hearty, meatless, dairy-free soup with potatoes, broccoli, cauliflower, non-dairy milk, and other tasty plant-based foods.

HUMMUSAPIEN

If soup isn’t your jam, try topping a filling a sandwich with greens and chickpea salad (instead of chicken or egg salad).

image

Getty Images

Gorin stresses the importance of both pulses and whole grains on a plant-based diet, since they contain filling fiber and protein. For an afternoon pick-me-up, pair 1/4 cup of hummus with a small toasted pita and a cup of raw veggies for dipping.

HUMMUSAPIEN

You don’t need beef or shrimp for a tasty stir-fry. Serve this easy vegetable dish over brown rice and you’ll have a satisfying dinner in under 30 minutes.

HUMMUSAPIEN

If you need something a little more comforting, there’s always lasagna. The plant-based version of this carb-filled casserole gets its lasagna-ness from tofu ricotta, made with herbs, hummus, and nutritional yeast.

AMY GORIN NUTRITION

There are plenty of dairy-free ice cream options out there, but if you’re looking for a whole foods-based treat, banana soft serve is your best friend. Gorin loves blending frozen bananas with cocoa powder, and adding healthy toppings like nuts and shredded coconut.

Ready to shop? Here’s a grocery list that covers all the bases of a simple, plant-based diet:

image

Women’s Health

Bottom line: Think of plant-based eating as a template that encourages more whole plant foods, instead of as a restrictive diet that makes things off limits.

Christine is a food writer and recipe developer in Durham, North Carolina.

Let’s block ads! (Why?)



Source link

Diet Plans

Lisa Riley weight loss: Emmerdale star shed a staggering 12st with this diet plan – Express

Published

on

By


Lisa Riley is an actress and presenter who played the role of Mandy Dingle in Emmerdale between 1995 and 2001, and again in 2019.  She has also appeared on television as a panelist on the ITV show, Loose Women.  Recently, fans have noticed Lisa go through a huge weight loss transformation where she has lost a remarkable 12st.  Lisa has also slimmed down by seven dress sizes, but how did she lose the weight?

The actress revealed she slimmed down waistline and opened up to share tips on how others can do the same.

Speaking to the Mirror, Lisa explained how slimmers can stay on top of their goals and get back on track after a set back.

She said: “Everyone is bound to have little blips along the way, but don’t see that as failure and a signal to give up – just draw a line under it and move on.”

Lisa revealed she likes to start her day with a cup of hot water and lemon and binned all junk food from her cupboards when trying to lose weight.

She also used portion control to help her slim down from a size 28 to a trim size 12.

Lisa told the Mirror: “I had made myself fat by gorging on bread, crisps, crumpets and red wine.

“Once I accepted responsibility for my health, weight and lifestyle it made it easier to take control. You don’t have to have starter, main and pudding.

“If you are doing that you are eating too much.”

The soap star has also used her Instagram profile to give fans an insight into how she has stayed in shape.

Posting a picture of her before and after losing weight on Instagram, she revealed cutting out alcohol also helped her achieve her slim figure.

She posted: “Making this my lifestyle at least five days a week.

“I watch what I eat day in day out, STILL not a drop of alcohol in nearly four years. THIS IS CHANGE OF LIFE…..not a diet.”

The star also uses her Instagram account to post pictures of her healthy meals to give fans a glimpse of what she eats day-to-day.

Lisa revealed she exercises for a minimum of 30-minutes every day and has started eating meals out of a bowl to help with portion control.

The Emmerdale star released her diet book, Honesty Diet, and one woman recently lost 1st 6lb following the plan for 28-days.

Slimmer Claire documented her weight loss on ITV’s Save Money: Lose Weight and showed how Lisa’s plan helped her slim down from 18st 8lb to 17st 2lb in just four weeks. 

For those hoping to slim down, picking up this book could be a good place to start, and there are also other diet plans available.

Dieters can lose up to 10lb in one week by following the low-carb high-fat ketogenic diet plan. 

Let’s block ads! (Why?)



Source link

Continue Reading

Diet Plans

The Optavia Diet Ranked High for Fast Weight Loss—Here's What You Need to Know About It – Health.com

Published

on

By


What Is the Optavia Diet, and Can It Help You Lose Weight? – Health

this link is to an external site that may or may not meet accessibility guidelines.

Let’s block ads! (Why?)



Source link

Continue Reading

Diet Plans

The Keto Diet Has Swept Social Media And That's A Good Thing – Forbes

Published

on

By


Ketogenic diet.

Getty

Social media has become a prime avenue for healthcare content and advice, especially among millennials. Dieting and nutrition, in particular, are among the top trending subjects. In fact, a recent survey of 1300 dietitians conducted by the Pollock Communications Network and Today’s Dietitian showed that the keto diet is now the most popular among consumers. This should come as no surprise considering the level of buzz around it online. It’s been adopted and promoted by celebrities including LeBron James, Tim Tebow, Halle Berry and Kourtney Kardashian. Keto diet is on the rise among the rest of us as well.

So is it as healthy and beneficial as most of us think? Below is a deep dive on the matter.

What is keto?

Keto or the ketogenic diet emphasizes an abundance of healthy fats, a proper amount of protein and low carbs, according to Dr. Eric Berg, a renowned keto expert. It was initially created to help people with epilepsy control their symptoms. Keto has also been determined to be a great option for people with type 2 diabetes. Today, many people use the diet for weight loss and as part of their overall fitness plans.

“Keto works by helping dieters move their bodies into a state of ketosis. This is a natural, metabolic process that occurs when the body doesn’t have glucose to burn for energy. Instead, it consumes its own fat stores,” said Dr. Berg.

What are the benefits of keto?

The keto diet is popular for good reason. People who follow it are often very pleasantly surprised by the results they get. This includes:

  • Better skin: Studies have shown that keto stabilizes blood sugar and improves gut bacteria. This can reduce acne and other skin problems.
  • Improved heart health: Diets in healthy fats are high in the fatty acids needed for improved heart health.
  • Seizure reduction: People who have epilepsy are often instructed to follow this high fat diet. By maintaining a state of ketosis, they can reduce the frequency of their seizures.
  • Weight loss: This is probably the key reason for keto’s popularity. Simply put, your body works harder to burn fat as fuel than glucose. This leads to faster weight loss for many.
  • Satiety: Because the keto diet emphasizes fats and proteins, it’s a very satisfying diet. Followers feel fuller longer and many of the foods that fall within the diet’s guidelines are quite tasty and indulgent.
  • Reduced cancer risk: A recent study indicates that the ketogenic diet can complement traditional cancer treatments to help patients obtain better end results.
  • Better cognitive function: This is an area where more study is required, but it appears as if the keto diet may have beneficial or preventative effects on Alzheimer’s and Parkinson’s disease. It may also lead to improved cognitive function and better alertness.
  • Blood sugar regulation: This high fat, low carb diet has proven time and time again to benefit people with type 2 diabetes.

Dr. Berg adds that “When used correctly, the ketogenic diet can be used as a tool for people who want to optimize their health. I’ve witnessed patients lose weight, enjoy higher energy levels and eliminate many health problems. Combined with exercise and healthy eating patterns, keto is truly life changing.”

Most recently, the keto diet also gained the attention of health officials in the United States. They will be updating national dietary guidelines in 2020 to include low carb diets like keto.

Are there any drawbacks that stay behind the scenes?

There are potential issues with any diet or lifestyle that are less popularized on social media. Keto can cause some complications in people who have type 1 diabetes. It’s also not recommended for individuals with eating disorders, unless advised by their Doctor. However, the Keto Diet can benefit women with Hormonal issues, including Polycystic Ovarian Syndrome.

With keto, the primary concern is one of education. “Before they take on this diet, it’s imperative that people understand exactly how keto works,” said Dr. Berg. “They must learn how to maintain a healthy diet within the plan that meets their nutritional needs. Any healthy diet plan will include exercise, eating the right amount of food and making other lifestyle changes. Many of the negative outcomes people attribute to keto are actually a result of misunderstanding the principles of the diet itself.”

The ketogenic diet represents a shift from decades of traditional dietary advice. So many people are regaining their health, maintaining healthy weight and getting relief from chronic health problems. It’s clear that this is no longer a fad diet and it’s finally getting the attention it deserves.

Let’s block ads! (Why?)



Source link

Continue Reading

Trending