Is a plant based diet good for you?
The benefits of a plant based vegan diet have been cited for immediate health and long-term overall health. Rich in vitamins, minerals and dietary fibre, eating a predominantly plant diet may protect you against chronic diseases such as heart disease, diabetes and some cancers. It is also beneficial for the environment due to water conservation and increased animal welfare.
Plant based diet weight loss
A plant based diet will only contribute to weight loss if it is not focused around refined carbohydrates and processed food, which is the trap that those trying to give up animal products often find themselves in.
Whole plant based diet
A plant based diet plan, focuses on choosing plant based products over those made from animals, as well as minimising eating processed foods, whether they are made from animal products, or not. Any meal plan designed to change your body must be tailored to your body and
needs, taking into consideration any allergies, or health conditions.
Can a plant based diet reverse heart disease?
According to the British Heart Foundation, in the 1980s a study of 22 people found that four had a reversal of their heart disease after following a very strict plant based diet. However the results have not been confirmed in any longer-term studies.
Balanced vegan diet
A typical vegan diet includes free-from and plant alternative products, which may be animal free, but don’t automatically guarantee health.
Meat and dairy alternatives should should be consumed as part of a well-balanced diet full of nutrients, as nutrition is key to optimum health.
Vegan diet and digestion
A vegan diet that includes fresh fruit and veg, and plenty of legumes can trigger IBS and digestion issues, as most vegan staples are high in FODMAPs.
If you suffer from poor gut health you must find a way of eating a plant protein based diet that does not aggravate your symptoms.
Raw vegan diet
The raw vegan diet has been around for some time, but has recently become more popular. It combines the principles of veganism that raw foodism and requires thought and planning in order to ensure your nutritional needs are being met. Many people following this diet become
vitamin B12 deficient, and so it is important to consider vitamin supplements for optimal health.
Vegan muscle building diet
It is essential to focus on calories and protein to make sure the body is receiving all it needs to build muscle. We recommend quality carbohydrates, healthy fats and protein with every meal, and ideally small meals throughout the day.
How to lose weight on a vegan diet
Whole plant based foods are nutrient dense and naturally low in calories. Loading your plate with vegetables, legumes and fresh fruit is an easy and enjoyable way to eat well and lose weight. Limit processed soy foods and focus on protein from nuts and legumes. A vegan weight loss plan makes the most of real foods so you have a varied and interesting diet.
Gaining weight on a vegan diet
Unexpected weight gain on a vegan diet is very possible if you keep replacing animal products with excessive fats and vegan junk food. Consider your eating habits if you find the pounds creeping on.
It is quite possible to gain weight as a vegan in a healthy way. Focus on high-calorie whole foods such as nuts and nut butters, avocado, olive oil, sweet potatoes etc. They will provide nutrients as well as calories.
Balanced vegetarian diet
The key to a balanced vegetarian diet is to embrace eggs, dairy, healthy fats, fruit and vegetables, and complex carbohydrates. Keep processed meat-replacement foods to a minimum and focus on nutrient dense foods that keep you satisfied for longer.
Vegetarian diet nutrition
The benefits of following a vegetarian diet are similar to those of going plant-based. However, a lacto ovo vegetarian diet provides options for day-to-day eating, whilst focusing on health and nutrition in order to meet your fitness & body transformation goals.
High protein and fiber vegetarian diet
Combining high protein with high fiber will ensure your digestive system is working properly, allowing you to maintain bowel health, control blood sugar and manage weight. Foods such as nutritional yeast and tempeh can raise your levels of protein, as can seitan and lentils. Berries, pears, broccoli and carrots are all excellent sources of fiber. Chia seeds and quinoa are the foods that combine protein and fibre, helping you stay healthy and active.
Vegetarian bodybuilding diet plan
In order to build muscle and bulk you must focus on protein and calories. This can come from a variety of whole foods, or in the form of protein shakes – either vegan or whey protein. It’s easy to get distracted by naysayers who say that the only viable source of protein is from animals.
Eating often and focusing on variety will ensure you have a steady stream of amino acids reaching your muscles. If in doubt, peak to a health professional. At Claremont Health Studio we can help set you up with a vegetarian diet plan for gym workouts so that you’re always fuelled for your workout.
Vegetarian diet for weight loss and muscle gain
The principle of fat loss and muscle gain are the same regardless of whether you eat meat or not. Prioritising whole foods over processed food should be your first step. Next, ensure you’re prepared. Have healthy, low-calorie snacks that give you energy throughout the day. Focus on giving your body the nutrients it needs to function every day, along with a boost before, and after a workout and you’ll find weight management comes easily.
If you’re struggling to lose weight, or disillusioned with what to eat on a day-to-day basis, it might be time to put your health in the hands of an expert. Take advantage of our free consultations and see how we can transform your body.