Plant Based Diet: A Detailed Beginner's Guide

Plant Based Diet: A Detailed Beginner’s Guide

People usually are very strict with the choice of their food and the diet they follow. Having a healthy lifestyle and strong immunity is the need of the hour. You should keep a watch on the food you eat, the kind of lifestyle you have, and how it is influencing your body. Unhealthy eating habits can have adverse effects on your body and can hamper your typical day to day functioning. Along with the correct choice of food, don’t forget to exercise regularly. It makes the process of digestion smooth, thus throwing the toxins out of your body. Staying hydrated, sleeping on time, not taking too much stress are also crucial factors to be kept in mind for a healthier lifestyle. Many people are switching to plant-based food items for a healthier and light body. Some people have become vegan, which means there is no sign of animal cruelty in their diet, clothing, or for any other purpose. But let’s keep our focus on a plant-based diet and why it is so famous among people.


What is a plant-based diet?

A plant-based diet is the type of diet where the primary focus is on food items obtained from plants.

Your diet plan will include fruits and vegetables as well as nuts, seeds, whole grains, legumes, etc.

When you choose to add more plant-based food items to your diet, that does not mean you are a pure vegetarian, or you decide to quit on meat. This just means that you are prioritizing plant-based food items in your diet.

The purpose of a Plant-based diet is to promote a healthier lifestyle in people and the correct choice of food for the body.

Kirlew said, no matter what diet you follow. It is essential to constitute 50 percent of vegetables in your diet. He further added you could have fruits too but more of Vegetables because they have less sugar content.

You should always plan your diet in such a way that they have some percentage of all food items so that you don’t have a deficiency of any Vitamin and mineral.

Do keep a watch on the calorie intake to ensure healthy eating habits and proper functioning of the body and brain.



Difference between plants based diet and a Vegan diet?

Both plants based and Vegan diets are famous among fitness freaks. However, a lot of times, people get confused between the two.  Plant-based diet primarily focuses on food items that are obtained from plants. This means you focus more on fruits, vegetables, nuts, seeds, legumes, and whole grains. This does not mean that you have to quit eating meat or animal-based products.  Vegan Diet is entirely against animal products, which means you have to eliminate animal products from your diet completely. The vegan diet implies No to dairy products, meat, poultry, eggs, and even honey. Some people choose to be Vegan for ethical reasons, and some adopt it for health benefits. But if you are Vegan doesn’t necessarily mean you are healthy. You can be Vegan and still eat potato chips, vegan cookies, or Vegan junk food. The calorie rate is still increasing, as when you were on a healthy diet. If you have chosen to be Vegan for health benefits, do not indulge in unhealthy Vegan food. Adapt to healthy food items for positive results.

Food items included in the plant-based diet Food items included in Vegan Diet
Whole grains Whole grains
Fruits and vegetables Fruits and vegetables
Legumes Nuts, seeds, whole grains
Honey Legumes and pulses
Dairy products Not meat, poultry, fish, dairy products or even honey


Which is a better option a Vegan Diet or a Plant-based Diet?

It is essential to plan your diet, keeping in mind that you get all Vitamins and Minerals in your diet, and you should not be deficient in any Mineral or vitamins.  Getting enough fruits, vegetables, pulses, and whole grains in your diet means you are on the right track. Dr. Kirlew said that your diet should consist of 50 percent of vegetables. You should eat fruits also but mainly focus on plants as they are low in sugar content; hence they do not give you many calories.

  • 50 percent of vegetables
  • 25 percent whole grains
  • 25 percent lean protein


Ideally, you should stick to this pattern while you are planning your diet. When you decide to go vegan, make sure that you plan your diet in such a way that you add enough protein-based Vegan food items too. A plant-based diet is usually considered more convenient in people, but many people become Vegan for ethical issues. You can still be unhealthy if you are Vegan, so choose the healthy food options and quit on potato chips, Vegan Cookies, Vegan junk food if you are Vegan for healthier food habits, and a healthy body.


Why do people avoid Animal-based Products?

Some people avoid Animal products for ethical issues, and some consider it for health benefits. Avoiding animal products can have health benefits, but on the other hand, it can have their own set of complications too. When people eliminate animal products, they can have multiple reasons in their mind like lose weight, reduce the risk of heart diseases, feel and fit and lighter, etc. all these steps are towards a healthier lifestyle. Let us understand these reasons in detail:


1. To reduce the Inflammation rate in the body

  • When your diet includes meat, processed food items full of cheese, salt, and oil, you are at a higher risk of developing an increased rate of inflammation in the body.
  • You can restrict these food items to your cheat day. Still, regular consumption of junk or highly processed food items can increase the inflammation rate as well as bring many diseases like obesity, heart attack, diabetes to your body.
  • Hence many people prefer plant-based healthy food items to be incorporated in their diet as they are rich in fiber and antioxidants.


2. Increase in cholesterol Level

  • When our diet consists of food items that have meat, poultry, cheese, and other animal products as their main ingredients, then the risk of High cholesterol levels expands because these food items contain Saturated fat.
  • High cholesterol level is the primary cause of Diabetes in people.
  • Diabetes is among the most common disease in people of the United States of America, and high cholesterol level is responsible for this disease which we get from regular consumption of highly processed food items or animal products.
  • Reports have come up with data showing that people who adapt to plant-based diet their blood cholesterol level have decreased by 35 percent.


3. Save your planet

  • Animal agriculture is very ruinous to the planet.
  • It is the single most prominent supporter of the Greenhouse effect and is the primary source of land and water use, deforestation, destruction of wildlife, and species extinction.
  • Around 2,000 gallons of water are expected to deliver only one pound of meat in the United States of America.
  • Our seas are quickly getting drained of fish; specific statistics indicate towards seas being fishless by 2048.
  • The current food framework, in light of meat and dairy creation, likewise adds to world Hunger —most of the yields produced worldwide go toward taking care of animals, not taking care of individuals.


4. Welcome good bacteria

  • There are trillions of Microorganisms in our body; some are good bacteria, and some are harmful bacteria.
  • Good bacteria make the process of digestion smooth, release vital nutrients and minerals in our body, prevent us from various diseases like heart attack, obesity, cancer, etc.
  • It thus makes our immune system more reliable, which is very important in the longer run.
  • When we switch to a plant-based diet, which is rich in fiber and antioxidants, it promotes the growth of good bacteria in our body.
  • On the other hand, when eating highly processed food that contains meat, oil, salt, poultry, and other animal-based products, then our body produces disease-promoting bacteria.
  • These food items contain Saturated fat, which results in high cholesterol levels, which is the root of Diabetes.
  • Therefore many people have adapted to a plant-based diet wherein they incorporate healthy food items in their diet for a healthy lifestyle.
  • These are just a few advantages that are persuading people to become It also justifies your ethical concerns as well as helps you adapt correct methods for a healthier life.


Benefits of Plant-Based Diet

1. Lower Blood Pressure level

  • The kind of food we eat has a significant impact on our bodies. By eating healthy food, you allow the development of good bacteria, which makes your immune system stronger and prevents your body from a variety of diseases.
  • High blood pressure levels can be a home to various diseases like Heart disease, Type 2 Diabetes, etc.
  • Fortunately, the food you eat can make a big difference in your life and can curb you from getting these life-threatening diseases.
  • Studies have proved that plant-based diets are successful in reducing the risk of a high blood pressure level in people.


2. Good for the Heart

  • Processed food items and animal-based products contain saturated fat, which is very unhealthy for our bodies.
  • These food items can be the way to harmful for your heart, thus causing heart attack and various other heart diseases.
  • A recent study by the Journal of the American Heart Association found that eating a plant-based diet may reduce the risk of developing cardiovascular disease by 16 percent and dying of this health condition by about 31 percent.
  • You will find people who quit meat from their diet and have adapted to a plant-based diet but are still unhealthy. The reason behind this is that they eat unhealthy plant-based food like Vegan cookies, Potato chips, etc.
  • Calorie intake is still high in the body, and then adapting to a plant-based diet will be of no use.
  • One should eat healthy food items while they are on plant-based diets like legumes, whole grains, seeds, etc. By just quitting meat and still gorging on unhealthy food items in the name of a plant-based diet won’t make any difference in your life.


3. A plant-based diet can help to lose weight

  • When you eat light food, your risk of obesity also reduces. A plant-based diet is usually considered to be light as it does not contain any saturated fat, excessive oil, cheese, etc.
  • You feel light in weight when you adapt to a healthy plant-based diet and automatically start to shred excessive fat from your body.
  • A study in March 2017 claimed that 65 overweight adults who followed a whole-food, plant-based diet for one year lost 9.25 pounds on average.
  • Plant-based food items lie legumes, and whole grains are comparatively low on the Glycemic index.
  • When some food item is low in Glycemic index, then it takes less time to digest that food item.
  • Fruits and vegetables that are also included in Plant-based diets are rich in fiber and antioxidants, making it a preference for people who prefer healthy food items and a healthier lifestyle.
  • You should prioritize your diet in such a way keeping in mind the calorie intake of each day and how much is preferable by your height.
  • Avoid the unhealthy food items in a plant-based diet and exercise regularly as well as stay hydrated if you want to lose weight.


4. Helps you live longer

  • All of the other potential benefits listed here roll into one major one: living longer.
  • The Journal of the American Heart Association study found that a plant-based diet lowers the risk of all causes of mortality by 25 percent.
  • And beyond that, the protective levels increase if you stick with healthy plant-based foods.
  • A study published in April 2018 in The Journal of Nutrition found that eating healthy plant foods versus unhealthy ones extends that protection layer by another 5 percent.
  • To stay healthy and live a little longer, adapt to a healthy plant-based diet.



A plant-based diet is the type of diet where the primary focus is on food items obtained from plants.

Your diet plan will include fruits and vegetables as well as nuts, seeds, whole grains, legumes, etc.


Benefits of Plant-based Diet

  1. It helps to lose weight by burning body fat.
  2. Controls blood pressure level and avoids chances of type 2 diabetes and various heart diseases.
  3. It helps people live longer by adapting to a healthier lifestyle.
  4. A plant-based diet is considered good for the heart.


Note: People can still be unhealthy even after choosing a plant-based diet and avoiding meat that turns Vegan because they still gorge on unhealthy plant-based food items like Vegan cookies, potato chips, etc.


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