Good Lifestyle

Imagine this: you go through a new fashionable restaurant on the plug, with a sign in the window that reads "Herbal Paradis". Or, you spend through a magazine and find out that one of your favorite celebrities or fitness gurus becomes follow aplants Approach to eat. Chances are, you have encountered the food of the plant at some point in recent years and with good reason - it comes with a plethora of benefits. But what is this word to fashion even? Is it the same thing as avegetarian Wherevegan diet? And if not, what can we and can not eat on it?

A2018 study conducted by onepoll This evaluated the dietary habits of 2,000 adults found that nearly three in five (59%) Americans eat herbal meals at least once a day. Not only that, but more than half (52%) of survey participants reported that they were currently trying to integrate more herbal meals into their daily lives. Meanwhile, 37% said they have reduced theirmeat consumptionand an additional 33% reported having reduced theirDairy consumption.

Even the NFL Quarterback Tom Brady of the New England Patriots follows a herbal diet to stay in advance in the field. AInterview with new CBS With the professional athlete, the athlete revealed that 80% of his diet consists of fruits and vegetables - and a solid part of the 20% consists of lean meats, such as poultry.

If a plant-based diet is good enough for an elite athlete, it's worth cutting, right? There is a lot to consider before trying or starting a herbal diet. Here's all you need to know about a lifestyle based on the plant - and how it could benefit you.

What is a plant-based plan?

Slerene cabbage, RDN forNutrlette, reports that only 1 out of 10 adults manage to meet the daily recommendations for fruit and vegetable consumption. Fortunately, a factory diet is an easy and efficient way to avoid this problem - and there are different ways to approach it.

According to Andrew Weil, Mr.D. and founder ofReal food cuisineThe basic principles of herbal diet consist of incorporating so many foods fully transformed to your diet, while limiting animal products at a time.

What can you eat on a plant-based plan?

As the name suggests, a plant-based diet means filling your plate mainly with foods from plantsvegetables,whole grainsand walnuts. It also means minimizing the amount of meat and dairy that you eat.
According to Hillary Cecere, Rd / N ofEat a clean brotherand Monica Austlander Moreno, Rd, LD / N and nutrition consultant forRSP NutritionStaples of a plant-based plan include:

• Vegetables (all kinds)
• Fruits (all kinds)
• Tubers (potatoes, yams, etc.)
• Whole grains (oats,Brown rice, millet, wheat Bulgar,quinoa, corn, farro, etc.)
• Oils and greases made from herbal (olive oil,coconut oil, sesame oil, lawyer, etc.)
• Nuts (almonds, walnuts, pistachios, peeps, cashew nuts, etc.)
• Seeds (pumpkin seeds, sunflower seeds, hemp seeds, etc.)
• Legumes (chickpeas, lentils, peanuts, etc.)
• Beans (renal beans, edamame, black beans, etc.)
• Spices (ginger, cumin, curcuma, paprika, etc.)
• Herbs (parsley, basil, oregano, etc.)

Randy Evans, Rd, LD and Consultant forFresh leanNote that a plant-based diet means paying special attention to the quality of the food you eat. It means looking for local research,biological produce whenever possible, looking for cold pressed oils without chemical treatment and choosingwalnuts and walnut butters Without additives or preservatives.

"Your food should preferably be transformed to a minimum," says Dr. Weil. "Vegetables, for example, are the best wines, slightly steamed, roasted or quickly jumped. Grains, as much as possible, should be consumed intact or broken in large pieces, uncrushed in the flour. This gives enzymes. Easy access to the starch of the interior the grain to convert it into glucose, as well as blood glucose. "

Dr. Weil also notes that tropical fruits (such as bananas and pineapples) must be consumed of moderation because they can considerably raise your blood glucose. "Stick with fruit with low glycemic load, with an emphasis on the berries," he says. "People with blood sugar should even eat these sparingly."

While some people on a factory-based diet gowithout meatThis is not necessarily a requirement. However, your meals should mainly focus around plants - the meat and dairy simply serving as an occasional compliment. When you consume animal products, opt for smaller quantities. Samantha Presicci, LD, CPT and the first RD toFood, advises a maximum of 3 to 6 ounces of animal-based proteins (depending on your size and level of activity) to any given meals. In addition, Evans strongly suggests choosing organic meat based on grass / free and organic,Poultry, andeggs which do not contain antibiotics and growth hormones.

"This is not a matter of feeding or eliminating a type of food or macronutherment," says Rachel Fine, RD and owner ofPeak nutrition At New York. "On the contrary, it's about choosing quality food sources.Carbohydrates This comes from foods such as vegetables, fruits, legumes, beans, nuts, seeds and grains are raised in natural fibers (intact) and offer a significant nutrition more nutrition by bite. This is important because false ideas exist when we examine highly transformed foods that boast of being "high fiber" (think: high fiber cereal bars and protein). These contain treated fibers, which lack additional nutrients and bioactive substances found in natural foods. "

In other words, the best way to harvest the nutritional benefits of any food is to eat it in all its unprocessed shape. So, while a bottle juice can contain a lot of fruits and vegetables, you are better offEat these plants Together to make the most of your nutritional money.

RELATED: 150 recipe ideas Who you put skinny for life.

What can not you eat on a plant-based plan?

Let's be very clear - there is nothing that is entirely out of bounds on a herbal diet. That's part of why this eating approach has become so popular - it's a little less restrictive than, say,veganism, thepale, WhereTout 30.

That said, Dr. Weil says that once you moved to a factory-based diet, you must minimize your consumption of animal products (including meat, poultry and dairy) and avoidProcessed foods as much as possible.

"It would make some food out of bounds, such as refined sugar and foods containing a lot ofinflammatory Fats such as refined soybean oil commonly used in packaged convenience and deep restaurant fryers, "he says.

As such, it's always a good idea to look at thenutrition label On everything you buy is not an entire food. As a rule, the list of shorter ingredients, better.

Here are some foods to stay away from diet to the plant:

• Anything with added sugars (commonly found insoda, juice,Flavored yogurts,ice cream, etc.)
• Artificial sweeteners (splenda, equal, Sweet'n low, etc.)
• Refined grains (white bread, rice and pasta)
• Packaged convenience (chips, cookies, frozen dinners, etc.)
• Transformed vegetarian foods (frozen vegetable burgers based on soy, false meats, etc.)
• Processed meat (salami, sausages, bacon, jerky beef, etc.)
• Melted cheese

Is a plant-based plan different from a vegetarian or vegan?

As the term "plants based" regularly wins steam, many people still scratch his head, whether there is simply a synonym for vegetarianism or veganism.

Charles Stahler, co-founder and co-director of theVegetarian resource group, examined dozens of scientific studies on herbal schemes and what he discovered is that theDefinitions may vary considerably. Many researchers, restaurants and food companies use the term interchangeably herbal, with vegetarian or vegan, confused questions.

So, clarify that: while vegetarian and vegan regimes are obviously based on plants, all herbal diets exclude meat, dairy and other animal products.

The vegetarian and vegan diet is a super light meat, poultry and seafood are out of the table in the old, while all animal products (including dairy, eggs, the honey, etc.) are not allowed on the latter. However, a plant-based diet leaves more healing rooms. It consists of increasing your plant and food consumption too transformed and reducing your consumption of animal products, but there are so many different ways to interpret it. This could mean eliminating meat and only eating dairy products. Or, this could mean not completely cut the products of animal origin, but limit your consumption of these foods to one or twice a week. For example, Dr. Weil remains by a plant-based diet comprising seafood (also known as pespeetarianism). In addition to filling out his plate with plants daily, he eats fish three to five times a week.

"It's not because someone is vegan, it does not mean they ate mainly plants," said Presicci. "There are vegetarians and vegetarians who eat processed products daily. Those who are herbal are simply concentrated on the consumption of real foods that come mainly from plants, but can always eat products of animal origin."

What are the benefits?

The benefits of going plant-based are numerous, not only hasSearch shown that this diet can be effective for weight loss, but that it can also reduce your risk of certain types ofCancer, cognitive decline and / ordementia, andcardiopathy.

But that's not all.

"Plants, especially fruits and vegetables, tend to be some of the dense nutrient foods we know," says Emmie Satrazemis, R & D and Director ofNutrition Trifecta. "Eating nutritious-dense whole foods can improve your overall nutrition consumption, which plays a role in managing yourappetite,mood,energy levelsand potentially your body weight through calorie control. "

Daniela Novotny, an RD and Wellness consultant atState University of Missouri, notes that one of the main reasons for you focus on the integration of more plants to your diet is so beneficial is that it reinforces your consumption offiber, vitamins soluble in water and greases and minerals.

"Fibers can help reduce blood cholesterol levels, increase satisfaction / satiety, reduce the risk of diabetes and improving gastrointestinal health," she says. "Similarly, plant-based foods contain many forms of antioxidants and phytochemicals, which can protect the body from oxidative damage and inflammation. Another point to be taken into account is that the decrease in products of animal origin often leads unless consumption of saturated fat and dietetic cholesterol, which have associations with cardiac disease. "

Not only that, but Alexandra Salcedo, Rd / N and cardiac dietician in detoxUC San Diego Health, stresses that a factory-based plan is also an environmentally friendly option because it reduces your carbon footprint. In fact, a 2016 study published inPlos a revealed that switching to a plant-based plan could reduce greenhouse gas emissions and land use by a height of 70% and water use of 50%.

What are the disadvantages?

There are almost no disadvantages of a herbal diet. However, it should be noted that the adoption of this approach requires some special considerations.

For one, Salcedo points out that you will have to be a little more diligent onPlan your mealsin advance when traveling or eating. In addition, it should be noted that, depending on how your diet to the plant is restricted, it may be more difficult to get your recommended daily intake of certain vitamins and minerals. This is especially true if you adopt a vegan diet.

For you to get all the nutrients that your body needs, Ceceere and Salcedo recommend that you make an effort to consume a wide variety of vegetables, fruits, beans, legumes, nuts, seeds and whole grains. Think about it in this way: the more the colors of your plate are diverse.

Here are some specific nutrients that may run out of a plant-based plan and tips on how to remedy your consumption:

Vitamin B12: According to Dr. Weil, this vitamin is naturally only in foods of animal origin, but vegans can obtain sufficient amounts of fortified breakfast cereals, fortified soy milk and some types of nutrition yeast. It recommends taking a supplement of 50 to 100 micrograms in the form of a multivitamin, a sublingual tablet, a nasal spray or a gel.

The iron: While the most bioavailable iron form is found only in meat, poultry, seafood and fish, Dr. Weil notes that no halese iron can be found in many plant-based foods (like some whole grains, vegetables and walnuts). He suggested taking 200 to 250 milligrams ofvitamin C Or eating foods rich in vitamin C during iron consumption, because this vitamin helps your body absorb the mineral more efficiently. (Note: Do not take iron supplements, except prescribing by a doctor.)

Essential fatty acids: Fish, elevated beef of pastures and eggs are excellent sources ofOMEGA-3 fatty acidsBut if you do not eat these foods, Dr. Weil recommends searching for other herbal sources, such as floor flax seeds and hemp seeds, nuts and whole grains. Since some of the omega-3 that come from plants are not so easily absorbed by the body, Danielle Schaub, RD and Nutrition and Culinary Manager forTerritorial food, advises to take a fish oil supplement.

Vitamin D: According to Dr. Weil, the best sources ofVitamin Dare eggs, salmon, tuna, mackerel and sardines, but vegetarians and vegetarians can search for fortified soy milk and cereals. Because most adults have a deficiency in this vitamin anyway, it also recommends to anyone a factory-based plan takes a daily complement of Vitamin D3 2,000 IU.

Do not forget that it's always a good idea to talk to your doctor before integrating supplements into your diet or adopting a plant-based diet, such as a health professional can provide personalized advice that Take your fitness, your health problems and your current medications. into account.

"People who have not eaten a herbal diet should pass slowly because she can take our body a little to adjust," says Evans.

Fortunately, there are many different ways to facilitate herbal diet. You could start by trying to stick toMonday without meat and give up processed foods. From there, you can focus on ensuring that you meet two-thirds of your plate with plant foods. More importantly, however, is to remember to find joy in your new way of life based on the plant. Challenge yourself to cook a new vegetable, whole grain or legume every week, buy a factory-based cookbook and start experimenting with a friend or ask your family to reach you in a local restaurant. By doing thePlant-based diet You, you will probably make the transition much more enjoyable.