It’s a shared opinion among cardiologists, oncologists and nutritionists that a plant-based diet is not just good for the environment but has many other benefits as well. Even if you’re just a part-time vegetarian you’ll still experience the well-being and reach optimal health in a short period of time.
Some people decide to go vegan, others go vegetarian, but even if this is a drastic decision for you, you can just opt for including more plants in your diet and reduce the amount of meat to a minimum. Science says that eating more fruits and vegetables can go a long way in reducing the risk for a number of chronic diseases.
According to the American Institute For Cancer Research everyone should completely eliminate processed meat from their diet and limit the consumption of red meat to a bare minimum. There was a study on the topic, conducted by Cornel University which revealed that we can not get the required amount of anti-oxidants simply through supplements. That’s why we need to increase the amount of vegetables and fruits and consume natural anti-oxidants.
According to a recent study, approximately 1/3 of cancer deaths in the States can be prevented if only people started eating more plants and less processed foods.
Another research, conducted Loma Linda University, revealed that when compared to non-vegetarian diets, the vegetarian based diet is much more health beneficial overall. The study included 70 000 subjects and the ones that followed a vegetarian meal plan had a significantly reduced cancer incidence.
Plant Based Diets are Ideal For Weight Loss
The number of people who start some form of diet every year in staggering, we all want to shed some pounds and look more fit. However, the number of people who are successful at this is not so high. Even the ones who manage to slim down, get the pounds back very soon after returning to their normal eating regimen. Long term results are possible but only if you follow these three dietary principles:
1. Calories Out – Calories In: instead of counting the calories of every item you eat, focus on preparing healthy dishes with fresh and whole ingredients. Going vegetarian, even partly will give you far better results.
According to statistics 10% of the adult population is vegetarian, while 65% of the nation is overweight. Moreover, compared to non-vegetarians, vegetarians weight up to 20% less.
Even if you don’t make any other changes in your lifestyle, following a plant based diet will result in weight loss and numerous health benefits.
Aside from shedding pounds and burning fat, vegetarians also have a reduced risk of dementia, rheumatoid arthritis, high blood pressure, diabetes and cholesterol issues. And the best part is that you’ll be eliminating high-calorie meats and processed foods with healthy, fresh ingredients.
2. Exercising the excess food: As much as you exercise or sweat it out in the gym, if you eat unhealthy, fatty foods there’s no escaping the pounds piling up. Numerous research has revealed that what you eat is three times more important than how much you work out, when it comes to losing weight.
3. Eliminating the fat from your diet: This is another misconception because cutting the fat will only lead to you being hungry and moody and can do more harm than good.
Becoming Vegetarian – Why?
According to the latest study conducted by the nutrition company Forza, compared to meat-eaters vegetarians lose weight two times faster. The point about vegetarianism is that it’s not a diet but a change of lifestyle, something that will lead to long-term changes and long-lasting benefits, while crash-course diets may give only short-lasting results.
Making Vegetarianism Effective
You may say that there are vegetarians who are overweight or even obese, how come? Well, they may not eat meat but they surely replace it with unhealthy snacks like potato chips and have a high intake of empty calories. If you want to stay healthy you need to make sure you consume plenty of the following three nutrients:
Calcium: rich sources of this vital mineral include kale, beans, broccoli, soy milk and collards.
Protein: eat more veggie burgers, tofu, beans and lentils to satisfy the daily amount of protein your body needs.
Vitamin B12: if you don’t like drinking milk you should start taking supplements because this essential vitamin can only be found in animal products.
2-Day Meal Plan
- Breakfast: one rich vegan smoothie is the perfect breakfast. Prepare yourself a full breakfast in a cup by mixing 2 tablespoons of almond butter and one banana.
- Morning snack: 1 baked sweet potato, a bowl of cucumber salad with some avocado slices and a few cherry tomatoes topped with some delicious lentil soup!
- Lunch: One veggie burger and a bowl of kale and apple salad sprinkled with a handful of pumpkin seeds
- Afternoon snack: One vegan protein shake and a quinoa wrap filed with some sweet ginger dressing and edamame
- Dinner: One veggie chili
Midnight snack: one tablespoon of almond butter and a glass of vegan protein shake.
Breakfast: One energizing vegan protein shake and a portion of steel-cut oatmeal
Morning snack: a handful of grapes and strawberries, one apple and one cucumber
Lunch: one vegan protein shake, a combination of beans, sprouts and artichokes, and a mixed greens salad
Afternoon snack: A bit of almond butter and some celery sticks
Dinner: a small bowl of mixed greens and a veggie burrito with beans, avocado and quinoa
Midnight snack: one vegan protein shake and a handful of mixed nuts