Plant-Based Diet: A Sustainable and Nutrient-Dense Approach to Health and Weight Loss
Whole Food Plant Based Diet Chart
A plant-based diet is a trendy term these days. That’s probably due to a rash of documentaries like Game Changers (2018), What the Health (2017) and Cowspiracy (2014).
A whole food plant-based diet is a plan that emphasizes unprocessed foods. It’s similar to a vegetarian or vegan diet. However, it excludes all foods containing animal products.
Fruits
A whole food plant based diet is proven to prevent, treat and reverse chronic lifestyle diseases like heart disease, diabetes, high blood pressure. It is easy to do, healthy, sustainable and filling.
Include a variety of fruits that are vitamin rich and low in sugar, vegetables, whole grains, legumes, nuts & seeds. Avoid processed foods, salt and added oil.
Vegetables
A whole food plant based diet is high in fiber, which fuels the gut microbiome, normalizes bowel movements and aids in weight loss. It also contains calcium, iron, soluble fiber and cholesterol-lowering omega-3 fats.
It is a heart healthy diet, and has been shown to prevent, treat, and even reverse coronary artery disease. It is also highly effective at preventing, treating and sometimes even reversing type 2 diabetes. It is easy to manage weight and nutrient-dense, making it ideal for long-term weight loss.
Grains
A whole food plant based diet is naturally low in salt, oil and processed sugar. It is rich in fiber and vitamins, minerals and phytonutrients. It also promotes weight loss and is long-term sustainable.
Animal-based foods like meat and dairy, as well as highly processed foods that are high in fat, salt and sugar are a known cause of heart disease. Studies show that a WFPB diet can prevent and even reverse heart disease.
A healthy WFPB diet along with regular exercise and lifestyle modifications can treat or reverse type 2 diabetes. Consult with a lifestyle physician to get started.
Legumes
A plant-based diet based on whole foods delivers a healthy balance of protein, vitamins and minerals. It’s calorie dilute and packed with antioxidants and phytonutrients.
A WFPB diet can prevent and even reverse type 2 diabetes, and reduce the risk for heart disease by lowering blood cholesterol. Evolving toward a plant-based diet gradually is the best approach, though. Add plant-based proteins such as beans, a black bean quesadilla, or scrambled eggs to meals you already prepare. Add nuts and seeds to your diet gradually too.
Nuts
A healthy plant-based diet focuses on fruit, vegetables, whole grains and a range of nuts and seeds. It also includes some fish and dairy foods. Nuts are high in unsaturated ‘good’ fats and contain a wealth of other important nutrients.
A diet based on whole, plant foods is effective at improving metabolic health and preventing and even reversing chronic diseases like heart disease. It is also a great option for those looking to lose weight. [1]
Seeds
A whole food plant based diet is a way of eating largely made up of fruits, vegetables, beans, nuts, seeds and unprocessed grains. It excludes all foods derived from animals.
It has been proven that a WFPB diet along with regular exercise can prevent, treat and even reverse diabetes. It also helps you lose weight naturally.
Stock up on these staples at your local grocery store – look for beans, lentils and whole grains as well as nut butters without added sugar.
Dairy
A healthy whole food plant-based diet has been linked to lower body weights, reduced risk of heart disease, diabetes and some cancers. It also nourishes the body with fiber and essential nutrients.
Eating a whole-food plant-based diet helps you to eat until you’re comfortably satiated without overeating. This makes it easier to lose weight and bring your blood sugar levels and blood pressure into ideal ranges. A plant-based diet is a great way to avoid highly processed foods that are often high in fat, sodium and sugar.
Other
Eating plant based food helps control cholesterol levels in the normal range. It also reduces inflammation in the body and helps treat autoimmune diseases like rheumatoid arthritis.
Unlike fad diets, the plant-based diet is sustainable and has a positive impact on your long-term health. It is also eco-friendly and may save you money at the grocery store. This is because meat is expensive, and replacing it with vegetables can save you big bucks.