You may have heard of a plant-based diet, and if not, this post will explain what it is, and why it is different from a vegan or vegetarian diet. What you may not know is that we ourselves have transitioned over to a plant-based diet, and have felt the best we have ever felt. So guess what? We created a Plant-Based version of our Back to Basics Nutrition Plan to celebrate and to help you get started! Below you will find your new, plant-based diet nutrition plan, FAQ’s, and a plant-based transformation video!
Please note, we do have a full-length nutrition plan with over 375 recipes that includes numerous plant-based recipes, workouts, meal-by-meal guides, grocery lists, meal prep lists, and more! Although the full length guide does still have some meat, it is suitable for those who want to try plant-based as there are many plant-based recipes already incorporated into that plan. You can see the full-length plan here.
The beauty of a plant-based diet, is that no matter where you are in your healthy lifestyle, a plant-based diet can be great for you! In fact, multiple studies have proven the benefits of a plant-based diet to help you not only feel full and lose weight, but to also help you feel energized, less sick, and prevent and slow down diseases such as heart disease, diabetes, neurological diseases, and cancer! To help you get started, here are answers to some FAQs:
What is a Plant-Based diet?
A plant-based diet is a diet that focuses on eating whole, natural, foods like fruits, vegetables, beans and legumes, and whole grains. It excludes (or keeps to a bare minimum) highly refined and processed foods, meat, fish, dairy, and eggs.
Is Plant-Based just another term for being Vegan or Vegetarian?
No, it is not. Although that may sound odd since eating plant-based means that you are not eating meat, just like a vegan or vegetarian, it is still different. The main difference is that vegan or vegetarian diets do not necessarily focus on removing highly processed and refined foods. However, with plant-based eating, you are also placing a focus on eating non-processed items and sticking with whole foods – which we always advocate for – plant based or not!
How will I get enough protein?
This is the most common question we receive when asked about eating plant-based and the answer could be a post on its own. We can answer this by addressing two of the major misconceptions out there about (1) how much protein one should actually consume and (2) that animal products are the only sufficient source of protein available.
First, the recommended daily amount of protein for meat-eaters, vegans, and vegetarians, is 42-56 grams per day, and 97% of all Americans are in fact achieving that daily amount. However, many people actually go beyond the recommended daily amount, because there has been a prevailing trend to say more protein is better, even if it means consuming more animal based foods that are high in saturated fat and low in fiber.
Second, plant-based foods still provide protein, and deliver it with beneficial fiber and nutrients, without the downsides of saturated fat and dairy. For example, 50% of the calories in broccoli are protein, while 35% and 34% of the calories in eggs and beef are protein. Now, beef has a much higher calorie count, but 66% of those calories are fat, and it is much higher in cholesterol, so combining high calories with high fat and high cholesterol can mean damage to our body. Additionally, less than 3% of Americans eat the daily recommended amount of fiber and fiber deficiency has been linked to higher occurrence of many major diseases (diabetes, heart disease, and cancer, to name a few). If you receive your protein from plant sources, you can not only reach your daily amount of protein, but also your fiber and iron intake, along with other beneficial nutrients, without the extra saturated fat.
Do I need to completely cut out meat on day 1?
No, you do not, especially depending where you are on your health journey. We would rather that you take it slow by gradually incorporating the recipes from the plant-based guide, unless you are already eating plant-based, are a vegan or vegetarian, or have been eating healthy for a little while now. However, we do encourage you to follow the planned out weeks in your plant-based plan to see how good you can feel. We think you will be surprised and encouraged by how great you feel when eating plant-based foods.
Will I lose more weight if I go plant-based?
Yes and no. As always, it depends on where you are on your health journey and how much weight you need to lose. If you are already at a healthy weight, then eating plant-based will help you to maintain this and feel great in the process. However, when switching to a plant based diet, it is very normal to see weight loss, even more so than what you might lose doing a regular diet. Even if you just want to try it for a week or two to see how you feel or to help overcome a plateau, this can be a great option. If you’d like to hear from someone who went all plant-based, check out the story and video below:
Please note, video contains some explicit language
What if I am sick, will eating plant based help?
Yes and no – depending on what is wrong. Plant-based eating has been proven time and time again to actually help you fight off and prevent sickness and chronic illnesses. However, please speak with your doctor before discontinuing any medication that you may need. Additionally, if you are sick but have been following a clean diet, then speak to your doctor immediately to make sure something else is not wrong.
Is the food actually good? Will I get bored?
Yes, the food is delicious! And believe it or not, a plant-based diet can open you up to more options than with meat (are you sick of having chicken all the time?). See images below for a sample of recipes from the nutrition plans that are all plant-based! Please note, some recipe images below are from the full-length nutrition and fitness plan.
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I have more questions, can I reach out to you?
Absolutely! You can always send us an email at firstname.lastname@example.org. You can also opt to sign up for a one-on-one session with us if you are really interested in going further into nutrition (not just plant based), and want one-on-one support and accountability. For information on one-on-ones, please visit here.