WFPBD - Whole food Plant-Based Diet focuses on the food that comes from plant sources. Plant-based diet implies that all nourishments come from natural products, vegetables, whole grains, nuts, and vegetables - these elementals are the soul and main focus of this lifestyle.
Going Plant-Based: Regarded as the healthiest approach to eating - it's benefits stem FAR beyond weight loss and management.
Let's analyze a few important benefits. Firstly, a plant-based diet may lower your blood pressure - which in turn will decrease the risk of heart disease and type 2 diabetes. Luckily the food we eat can make a difference. a 2014 meta-analysis conducted by the Journal of the American Medical Association analyzed data collected from 39 studies and concluded that on average, those following a plant-based diet had lower blood pressure. It's not just about limiting meat and eating salads, you must make the conscious effort to consume a healthy whole food diet, with your macros derived from whole grains, legumes, fruits, vegetables and healthy oils (coconut oil / olive oil). Furthermore, saturated fats found in animal products directly correlate with a rise in cholesterol levels, which may increase your risk of developing type 2 diabetes notes the American Diabetes Association.
First of all, a healthy body weight is the product of balanced food choices whether you are eating meat or not. Speaking from a cause/effect viewpoint, the scientific mechanisms which define weight loss are straight forward - the calories which are consumed, are used as fuel source which are body burns to release usable energy. When you take in more calories that your body may be able to handle, what do you believe could happen? Excess fat deposits. Where does a plant-based diet come into play? Whole Foods are nutritionally denser than most livestock based meal options. The plant-based diet boasts far more vitamins and nutrients than a big ol' rib-eye steak. The magic essence of a plant-based diet lies in a magical nutrient - Fiber which keeps are digestive system clean and healthy, eases bowel movements, flushes cholesterol and harmful carcinogens out of the body. With this being said, Fiber also helps us feel full which in turn leads to fewer cravings and smaller meal portions. There is no cure-all, a plant based diet MUST be balanced and varied, do not skip meal, eat your whole grains, cut out oil, snack when you're hungry and eat the rainbow! What would this diet look like?
- Fruits: Berries, citrus fruits, pears, peaches, pineapple, bananas, etc.
- Vegetables: Kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc.
- Starchy vegetables: Potatoes, sweet potatoes, butternut squash, etc.
- Whole grains: Brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.
- Healthy fats: Avocados, olive oil, coconut oil, unsweetened coconut, etc.
- Legumes: Peas, chickpeas, lentils, peanuts, black beans, etc.
- Seeds, nuts and nut butters: Almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural peanut butter, tahini, etc.
- Unsweetened plant-based milks: Coconut milk, almond milk, cashew milk, etc.
- Spices, herbs and seasonings: Basil, rosemary, turmeric, curry, black pepper, salt, etc.
- Condiments: Salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice, etc.