The Incredible Benefits Of A Delighted Plant-based Diet

Last updated on September 29, 2022

A healthy plant-based diet helps people lose weight 

On a plant-based plan, the emphasis is on whole or minimally processed plant foods, and animal foods, if eaten, are consumed in smaller portions or less frequently
plant based food

Chia Seeds Tofu Whole Grain Bread Quinoa Oats Link Plant-Based Diets-Prostate Cancer Back to top of page

There are several sources of plant-based protein out there

A plant-based diet helps create a calorie deficit

One of the most important things when trying to lose body fat is eating less than you burn off every day. A vegetarian diet might help you achieve this goal by making it easier to eat fewer total daily meals. On average, vegetarians tend to consume fewer total daily meals than nonvegetarian eaters.

Research has shown that eating plenty of fiber can help you lose pounds without changing how much food you consume. Fiber helps slow down digestion and keeps you feeling fuller longer. A study published in Nutrition Journal showed that people who ate 25 grams of fiber per day were able to reduce their calorie intake by about 100 calories compared to those who didn’t get any fiber. Eating enough fiber-rich food could also help you feel satisfied after meals so you won’t take seconds or thirds.

plant based food

  • A plant-based diet is full of fiber
Fiber is a buzzword for losing fat because fiber-rich plants are known to promote full stomachs. Instead of reducing portion sizes of high-caloric food, it may be more effective and sustainable to eat substantial amounts of fiber-rich plant food. However, fiber may affect body composition in other important ways, too.

  • A plant-based diet promotes insulin sensitivity

Insulins' main job is to help control our body's level of glucose (sugars) in our bloodstream. However, it also has an alternative method of storing extra sugars as fats. High amounts of these stored fats can lead to obesity problems. At the same time, high amounts of these stored fats may cause weight loss issues.

The best plant-based diet for weight loss emphasizes whole or minimally-processed fiber-rich foods, including vegetables, fruits, nuts, seeds, pulses, and whole grains. It may also include some dairy, eggs, fish, or other animal proteins.

plant based food

A 7-Day Sample Menu for a Standard Plant-Based Diet

Day Breakfast Lunch Dinner Snack
1 Tofu scramble Cauliflower rice bowl with black beans, corn, avocado, and salsa Veggie-topped pizza Zucchini chips
2 Oatmeal-based breakfast muffins Tomato basil soup with oyster crackers Veggie stir-fry with tofu Hummus wrap
3 Homemade oatmeal bars Greek salad with a slice of whole-grain pita bread Kale and tofu curry Cashew yogurt with berries and a scoop of peanut butter
4 Breakfast burrito with eggs, peppers, and salsa Veggie burger and a side salad Cauliflower “steak” with roasted sweet potato fries Veggies with hummus
5 Dairy-free yogurt with berries and granola Tomato sandwich with pesto and a drizzle of olive oil Whole-wheat pasta with roasted tomatoes Roasted chickpeas
6 Chia seed pudding with fresh berries and a spoonful of almond butter Avocado toast Vegan mushroom enchiladas Handful of almonds
7 Oatmeal with almond milk Quinoa bowl with roasted carrots and sweet potatoes Vegetarian chili topped with slices of avocado Whole-wheat toast topped with peanut butter
New research provides fresh evidence that plant-rich diets may protect against prostate cancer.

The study, published in the November 2021 issue of The American Journal of Clinical Nutrition, leveraged data from the Health Professionals Follow-Up Study (HPFS)—a large-scale study that has tracked the diets and health outcomes of more than 40,000 male participants since 1986. Between 1986 and 2014, 6,655 HPFS participants developed prostate cancer.

While previous research has looked at associations between specific plant foods, such as tomatoes, and prostate cancer, this latest study examined what impact an overall plant-rich eating pattern might have.

“We were very interested to look at dietary patterns, [because of] these previous findings and the fact that people consume an overall diet, not just one food,” Dr. Stacy Loeb, MD, Ph.D., who co-authored the study, said in an interview this week with Urology Times.  

Quinoa is a super grain – one that is high in fiber, protein, etc

Quinoa is a super grain – one that is high in fiber, protein, iron, calcium, magnesium, phosphorus, and potassium. Besides being a complete protein, quinoa is also rich in essential amino acids such as lysine, tryptophan, methionine, threonine, and valine. 

In fact, quinoa contains more protein than any grain except brown rice. And while you may think of quinoa as a rice alternative, it is actually a seed. Quinoa is native to South America and was cultivated there long before Europeans arrived. Today, quinoa is grown commercially in Peru, Bolivia, Ecuador, Columbia, Chile, Argentina, Paraguay, and Mexico.

Chia Seeds

Chia seed  
Chia seeds are tiny black or brownish seeds from the plant Salvia native to Mexico. They contain high levels of Omega 3 fatty acids (about 20%), fiber, antioxidants, calcium, magnesium, iron, zinc, manganese, copper, phosphorus, potassium, vitamins B1, B2, C, E, K, folate, thiamine, riboflavin, niacin, pantothenic acid, biotin, choline, iodine, molybdenum, selenium, sodium, and phosphorous.


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