Pescetarian Paleo: A Diet For Those Who Want To Try Paleo But Not Eat Steak Every Night
If you want to try Paleo but dont like steak or bacon on a regular basis, you might want to look into a Pescetarian Paleo diet. Although you can eat meat, fish, eggs, vegetables, fruits, nuts, seeds, and herbs in a Pescetarian Paleo diet, you will avoid processed foods, sugar, soft drinks, grains, dairy products, legumes, and most other foods derived from animal sources.
Raw Till 4 Vegan Diet
Its just what it sounds: raw until four oclock. Vegans on this diet consume a raw vegan diet till 4 p.m. People think that eating raw food is healthier because cooking removes many nutrients. However, because not everyone prefers a strictly raw vegan diet, this plan allows vegans to have cooked vegan meals in the evenings.
Can You Heal Your Body With A Plant
Chronic disease often begins in the gut as the gut-brain axis is how communication is linked between the central nervous system and the enteric nervous system. Since about 95% of serotonin is produced in the gut, aka the happy hormone, the gut signals the brain via the vagus nerve.
Thats to say that gut health is wildly essential to healing your body. And eating a plant-based diet can help improve our overall health and feelings of happiness.
Two types of foods that many people have allergies or sensitivities to that can enhance intestinal permeability are gluten, like bread, and dairy, including eggs, some cheeses, and milk products. So, avoiding these ingredients if you have sensitivity can help with healing the gut.
At the end of the day, whether youre on the road traveling, or staying at home for meals, there are many ways to keep a plant-based diet enjoyable.
You May Like: High Protein Diet For Weight Gain
Pros And Cons Of Plant
There are several pros and cons of plant-based meat, from nutritional composition to sustainability. Should you be eating it? Find out here!
Plant-based meats popularity has exploded in recent years. You can now choose from a variety of plant-based meat alternatives, including swaps for chicken, beef, pork, and even fish. But these products dont come without benefits and drawbacks.
Here, I review the pros and cons of plant-based meat from its potential benefit to your health and the environmentas well as a few plant-based meat disadvantages related to their processing.
Pros And Cons Of A Plant
If youre thinking about changing your eating plan, consider the pros and cons of a plant-based diet. Learn how it might help you and pitfalls to avoid!
Thinking of going plant based? You may be surprised to learn that there are a few pros and cons of the plant-based diet.
And knowing what will help you succeed and what may be a roadblock can make choosing a plant-based diet easier. Now, lets take a look!
Also Check: Diet For Dogs With Kidney Disease
How To Get Started On A Plant
To start your plant-based diet, keep it simple. Begin by cutting out one animal product at a time, Patton says.
- First, replace all milk and dairy products with soy, rice, almond and hemp alternatives. Use nondairy yogurt or kefir and soy or coconut-milk coffee creamer.
- Next, replace chicken, turkey, beef, pork, veal, lamb and fish with plant proteins.
- Stock up on legumes, beans, nuts, seeds and vegan meat alternatives like tofu veggie burgers, nutritional yeast, seitan and tempeh.
Be sure to include all four food groups at each meal plant protein, fruit, vegetables and whole grain as shown in the following sample menu.
Overfishing May Be Prevented
There is not only a problem related to our excessive meat consumption, also our global fish stocks decrease at an alarming rate.
If we continue to engage in overfishing, chances are that we might run out of fishes sooner or later.
Therefore, in order to fight the problem of overfishing, switching to a vegan diet would be a great tool since consuming fish is not allowed in veganism.
Also Check: Foods To Eat While Dieting
Benefits To Heart Health
Eating more plants is beneficial for heart health, per a recent study in the Journal of the American Heart Association. This prospective study used a diet quality score to rate the diets of adults ages 18 to 30.
The results found that people following what the study termed a plant-centered diet with subsets of animal products had a significantly lower risk of heart disease.
Another study published in 2019 in the Journal of the American Heart Association found similar results. The study authors found a link between eating a healthy plant-based diet and a lower risk of death due to heart disease.
Its important to note that both studies differentiated between healthy plant-based diets rich in whole grains, fruits, vegetables, nuts, and legumesas well as less-healthy, plant-based diets consisting of refined grains, fruit juices, sugar-sweetened beverages, and desserts.
This difference is key when evaluating the impact a plant-based diet may have on heart health. The plant-based diet offers other health benefits, too, such as for PCOS.
Reduction Of Industrial Meat Production
Another upside of the vegan diet is that it reduces the need for factory farming. In our current state of the world, we consume excessive amounts of meat.
Those amounts of meat can only be produced with the help of industrial meat production.
However, in those meat production processes, the animals are treated quite poorly.
Also Check: Foods For Low Sodium Diet
How To Build Muscle On A Vegan/vegetarian Diet
Here are some tips for building muscle on a vegan/vegetarian diet: 1) Do regular strength training 2) Eat high protein plant foods 3) Include these foods with every meal and snack 4) Sleep for a minimum of 7-8 hours each night 5) Include a soy or pea protein supplement to increase your protein intake 6) Supplement with creatine monohydrate
The Pros And Cons Of Vegetarian Diets
Eating plant-based foods sounds healthy, but there are still drawbacks to this type of diet.
Many people follow a vegetarian diet in an effort to improve their health. The health-related benefits of vegetarian diets are well-documented. But there are downsides to this type of eating style, too. If you are thinking about following some type of vegetarian diet, consider these pros and cons to make sure its the right fit for you.
Pro: Vegetarian diets may lower your risk for disease.
Fruits, vegetables, whole grains, nuts and seeds are the core of a healthy, well-balanced vegetarian diet. These foods provide an abundance of health-protective vitamins, minerals, antioxidants and fiber that may lower the risk for common chronic diseases like heart disease, diabetes, some cancers and obesity.
Cons: Just because its vegetarian doesnt mean its healthy.
On the flip side, if your vegetarian diet includes a lot of highly processed foods instead of whole plant-based foods, the risk for some chronic diseases may actually increase. There are many junk foods that fit into a vegetarian diet but are not good for youthink soda, chips and cookies, among others. Packaged vegetarian meals and snacks may contain high amounts of added sugar, sodium and fat and offer little to no nutritional value. Keep in mind that just as with any diet, there are ways to make a vegetarian diet healthy and ways to turn it into a diet disaster.
Pro: You have options when it comes to going vegetarian.
Read Also: Lose Weight With Low Carb Diet
Con 2 Associated With High Blood Pressure
Dr. Meena Shah from the University of Texas conducted a meta-analysis that concluded, carbohydrate-rich diets have been associated with higher blood pressure than diets high in monounsaturated fats.
Hyperinsulinemia has been identified as the possible cause of increases in blood pressure in people who consume high carbohydrates in their diets. Vegetarians are prone to elevated insulin levels due to topping up their calories through the addition of starchy vegetables such as potatoes. Hyperinsulinemia is thought to cause an increased heart rate, higher cardiac output, and sodium retention, raising blood pressure.
The Evidence Suggests That A Plant
You may benefit from a plant-based diet, including your blood flow, according to evidence. It is thought that a plant-based diet improves blood viscosity, which aids in the delivery of oxygen to the muscles, increasing their performance. A plant-based diet has the advantage of increasing blood flow by increasing artery flexibility and diameter. Why is it bad for blood to be vegan? Because of their vegan status, consuming a vegan diet may deplete vitamin B12 stores. Animal products are the only sources of vitamin B12. They are the only sources of this nutrient, which is required for healthy blood and nerve cell function. Vegans, on average, consume 20% less protein per day, but they consume significantly more plasma albumin, the primary protein in the blood, with inflammation suppressing protein production in the liver. As a result, the presence of less inflammation in those eating vegan is more likely to be a sign of improved health.
You May Like: Calories In Diet Coke And Rum
The Pros And Cons Of Living A Sugar
The Pros and Cons of Living a Sugar-Free Life
Living a sugar-free life has become an increasingly popular health trend in recent years, as more and more people become aware of the potential health risks associated with excess sugar consumption. Proponents of a sugar-free life argue that eliminating as much added sugar as possible from ones diet can lead to improved health, weight loss, and increased energy levels. On the other hand, critics of a sugar-free lifestyle point out that it can be overly restrictive, difficult to maintain, and may cause people to miss out on pleasurable experiences and important nutrients.
The Pros
One of the main arguments in favor of a sugar-free lifestyle is that it offers a range of potential health benefits. Studies have shown that reducing added sugar intake can lead to improved cardiovascular health, decreased risk of type 2 diabetes, and even better overall mental health. By reducing sugar consumption, individuals may also be more likely to eat more nutritious foods, such as fresh fruits and vegetables, which can help to boost overall immune system health.
The Cons
In addition, eliminating sugar from your diet can also cause you to miss out on important nutrients. Added sugar is often found in foods that are high in vitamins and minerals, such as fruit juices and some types of cereals. Eliminating these foods from your diet can mean missing out on important nutrients that your body needs to function properly.
You May Need To Motivate Yourself Quite Often
It may also be quite hard to stay strong and refrain from meat consumption.
Since you will be confronted with delicious meat dishes all the time, chances are that you may fall for it sooner or later.
Hence, in order to stay vegan, you have to have a pretty strong will, especially if you are a meat lover.
You May Like: Best Diet For Seniors To Lose Weight
Reduces Risk Of Heart Diseases
When we eat more plant-based foods and fewer animal products, it lowers the risk of stroke, heart attack and other heart-related conditions. This is because plant-based eaters consume more fruits and vegetables, fibre and polyunsaturated fats while consuming less saturated fat, all of which are dietary factors that support heart health.
Vegetarians And Vegans May Have An Increased Risk Of Stroke
Researchers in the United Kingdom analyzed the risk of stroke and other health problems over two decades among nearly 50,000 people based on the diets they followed. The types of stroke were also analyzed, including bleeding into the brain and nonbleeding stroke . Compared with meat eaters:
- rates of heart disease were 13% lower in pescatarians
- rates of heart disease were 22% lower in vegetarians
- rates of stroke were 20% higher among vegetarians. However, the overall risk was small, equal to three extra cases per 1,000 people over 10 years.
- the higher stroke risk among vegetarians was mostly due to hemorrhagic stroke
- the higher stroke risk was not observed among pescatarians.
If confirmed, these findings will complicate the way we look at plant-based diets. Are there serious and underappreciated downsides to these diets that should make us think twice about choosing them? Or is the increased risk of stroke heavily outweighed by cardiac and other health benefits?
This study is also a reminder that the health impact of a particular intervention may not be easy to predict or explain. In most cases, the risk of stroke and heart disease tend to rise or fall together, but that wasnt the case in this research.
Recommended Reading: 21 Day Smoothie Diet Results
Possible Nutrient Deficiencies And Low Protein Source
A big challenge of plant-based diets is ensuring that you receive enough of certain vital nutrients and protein. Protein is made of amino acids the body needs at least in specific proportions. To ensure that your amino acid chain stays strong, you usually turn to meat, milk, fish, eggs, legumes, and grains.
Animal products have complete protein sources because they consist of essential amino acids. Plant-based protein, however, is considered incomplete because they lack one or two of nine essential amino acids. This can change with careful planning.
Potential To Fill Up On Unhealthy Foods
Just because foods are plant-based doesnt mean theyre healthy. Oreos and French fries are completely vegan-friendly. Are they nutritious? Not exactly. While some foods may fit into a plant-based diet, they wont necessarily give you the vitamins, nutrients, and health benefits youre looking for.
Its especially easy to find yourself snacking on unhealthy foods that are packed with sugar and saturated fats. These are not the types of nutritional foods that will fill you with health and wholeness.
Recommended Reading: Water Diet For Weight Loss
May Be Problematic For The Growth Of Children
Especially for children, it is crucial that they get a variety of nutrients and vitamins in order to grow and stay healthy.
Thus, even though veganism provides many advantages, it might not be the right way to go for children since it might cause severe nutrient deficiencies, which could significantly harm the health of your children.
Therefore, at least make sure to consult a doctor if you consider raising your children in a vegan manner in order to avoid any health complications.
Con: Relying On Pulses For Protein Can Bring Ondiscomfort
But getting the most out of legumes, pulses and other alternative forms of protein requires paying constant attention to combining them with the right grains to ensure proper nutrition, something that many Americans still find difficult to do, Keller says, because it requires a certain amount of planning.
Digesting alternative protein sources can also prove challenging to people who are not used to them: They can make you feel bloated, they can make your digestive tract feel off, Keller says. Many people will feel bad because of this as their system adjusts and theyre not making the necessary adjustments as far as hydration goes to accommodate these new protein sources, so they just feel uncomfortable.
Recommended Reading: Recipes For Low Fodmap Diet
Benefits For Your Budget
Any diet you choose can range in cost, depending on a variety of factorssuch as buying in-season produce, choosing generic versus name brand items, and opting for conventional versus organic foods.
Considering these factors, its still true that increasing plants in the diet can contribute to a lower grocery bill.
This is especially the case if youre replacing meats with plant-based proteins like beans, tofu, or tempeh and if youre swapping to budget-friendly plant sources like those that are in season.
Additional ways to save on your grocery bill when going plant based? Shopping for generic brands as well as in bulk.
Lower Blood Sugar Levels
The link between diet and type 2 diabetes is well understood. Vegans have lower blood sugar levels and improved insulin sensitivity, suggesting a lower risk of type 2 diabetes.
According to one study, a vegan diet decreases blood sugar levels in people with diabetes more than the recommended diet. In addition, plants include fewer saturated fats than animal meals, elevating cholesterol levels and increasing your risk of type 2 diabetes. It may also help relieve pain caused by peripheral neuropathy, a frequent ailment in people with diabetes.
Recommended Reading: Best Diet For Fatty Liver
You May Need To Supplement Some Essential Nutrients
While you will likely take in many plant-based carbs on a plant-based diet, you may still come up short on some essential nutrients even when eating a well-balanced plant-based diet.
This is because some nutrients are abundant in animal products and less so in plants.
For example, B12 is an essential B vitamin present in a variety of animal products. But in plant sources, its limited to foods such as nutritional yeast and fortified soy milk.
Other essential nutrients such as vitamin D and iron may also be a challenge when eating a plant-based diet, especially one that is strictly vegan. Vitamin D is present in fatty fish and fortified dairy products, two categories of foods avoided on strict vegan diets.
Vitamin D is also present in mushrooms treated with ultraviolet light as well as fortified, plant-based foods like cereals and juices. The limited number of foods with vitamin D may make supplementation a necessary addition to your plant-based diet.
Iron is an essential nutrient to pay close attention to when following a plant-based diet. This is because while iron is abundant in plants, the type is not as well absorbed by your body as the type found in animals.
Known as non-heme iron, plant-based sources of iron arent absorbed as well as heme iron.
To increase how well your body is able to absorb plant-based iron, pair non-heme iron with a source of vitamin C in a meal. Think lentils paired with peppers or tofu paired with broccoli.
Start With Baby Steps
If switching to a plant-based diet feels intimidating, there’s nothing wrong with starting small. Best says by gradually introducing plant-based meals on a weekly basis, it helps increase your chances of sticking to it. She suggests starting with one meat-free day and gradually adding another meat-free day each week. “Going vegan shouldn’t be done cold turkey and can make the change less sustainable,” she warns.
Also Check: Diet Coke Is Bad For You
