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Plant Based Diet Do’s And Don’ts: Everything You Should Know!

Plant-based diets are a rage nowadays. Many people opt for this trending diet for health concerns, weight loss purposes, or the planet’s betterment. Whatever your reason to go for this diet is, we are here for you with all the information. This diet has multiple health benefits, and it can also lead you to a better lifestyle altogether. So, let’s dive into the world of a plant-based diet and help you make your start!

Plant Based diet

What is a Plant Based Diet?

Plant-based, as the name suggests, is food that comes from the plant. It means eating 100% vegetarian items and a strict no to all animal products and by-products. It’s important to understand that this does not mean that you can only eat fruits and veggies; you can also enjoy nuts, seeds, and dried fruits. 

Plant diets are packed with many essential vitamins and minerals which fulfill the body’s nutritional requirements. They are high in fiber, but some people use supplements to ensure they have all the nutrients, especially when you don’t get the nutritional benefits of eating meat. 

Plant Based Diet Benefits

1. Weight Management 

It has been observed that people who follow a diet based on plant foods have fewer chances of becoming obese and always have their weight managed. A plant-based diet also keeps the body full for a long time. It’s also easy to shed some calories and lose weight since the diet is low-calorie and rich in fiber. This helps the body to burn fat faster and show results in a matter of days. Couple your plant diet with a workout routine for the best results, and you’ll thank us later!

2. Helpful in Type 2 Diabetes

This diet is excellent for people with diabetes. It’s particularly effective for people with type 2 diabetes. Many experts and doctors also recommend plant diets to people with type 2 diabetes. It may give you long-term benefits and work on your insulin sensitivity. If you’re struggling with high blood sugar levels and don’t know what diet to follow, you can trust and start with a plant-based diet. 

plant based diet Benefits

3. Lower Risk of High Blood Pressure

A plant-based diet may lower the risk of high blood pressure and fight hypertension. It has been observed that diets with animal products have a higher chance of increased blood pressure, and vegetarian diets with no meat can help regulate blood pressure. 

4. Boosts Immunity

When it comes to improving immunity, a plant-based diet can never go wrong! It’s one of the most popular plant based diet benefits. The foods in this diet are filled with essential antioxidants and nutrients that protect the body from disease-causing bacterias. Plant-based foods also reduce inflammation and keep the immune system healthy and active.

5. May Lower Cholesterol

Some studies have shown results that plant foods may help in lowering cholesterol levels. A study observed that eating plant-based food helped lower the bad LDL cholesterol by approximately 30 percent in just a month. 

What To Eat

What to Eat

1. Fruits

Any fruit can be consumed, but citrus fruits work tremendously and show amazing effects too! You can easily find seasonal fruits on the market and include them in your diet. It’s best to start your morning with fruits. 

2. Vegetables

The more vegetables, the healthier the diet! You can choose a lot of greens and leafy vegetables. Root veggies are also quite crucial for a healthy plant diet.

3. Legumes

Lentils, pulses, etc., are packed with protein and fiber. They are a great source of protein for people eating plant-based food. Also, both black and white beans are a great addition too!

4. Whole Grain

Whole grains, cereals, and other categories like brown rice, quinoa, millets, and oats are excellent foods to include in your diet. Many creative, healthy, and yummy dishes can be made using whole grains. 

What To Avoid

What to avoid
  • Meat
  • Processed animal products
  • Dairy products
  • Refined grains
  • Added sugar
  • Honey (if not vegan)

Side Effects Of a Plant-Based Diet

1. Digestive Discomfort

Switching to a plant-based diet can be tricky for your tummy. It’s not unknown that what you eat affects your digestive system. Since plant foods have high fiber content, they may disrupt your bowel movements and lead to constipation.

Side effects of plant based diet

2. Low Energy Levels

Since plant-based diets mean an absolute no to red meat, it also means that you’re missing out on the nutrients that red meat has. You may miss out on some essential vitamins and minerals because of the same reason, resulting in low energy levels or tiredness. 

3. Gut Issues

Following a plant-based diet and ditching your regular old one might be confusing for your gut. This high fiber diet may result in bloating and some gut issues that may subside with time once your body is used to eating plant foods.

Following this diet can be a little challenging at first, especially if you’re used to eating meat and dairy. The key here is to stick to the diet and follow it for maximum health benefits. Vega and plant diets both contribute to the environment too! So, you’re not only making a better lifestyle choice but also taking care of the planet one step at a time.

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