Weight Loss

On top of all the proven health benefits of a whole-food plant-based diet plan, weight loss is also the main benefit. Research conducted during the famous “China Study” showed that those who consumed more plant-based foods not only had a lower risk of developing the disease, but they were also thinner and closer to the normal ranges for body mass index.

PRO TIP: To effectively lose weight you must ensure that the total amount of calories taken in (consumed through food) is less than the total calories put out (energy expended during the day).

A Plant-based diet contains highly nutritious food that is low in total calories – a perfect formula for weight loss.

No diet is perfect, and there are some considerations you should know before starting a plant-based diet.

Problems with a Plant-Based Diet

B12 Consideration

B12 is an energy vitamin that helps to keep the body’s nerve and blood cells healthy and functioning correctly. A deficiency in B12 could lead to a type of anemia called megaloblastic anemia which can lead to fatigue.

How can you get B12?

Most people should be taking a B12 supplement. Due to modern farming practices, much of the B12 has been stripped from the ground.

Some experts believe that supplementing B12 is the best way to ensure you do not become deficient – even on a traditional North American Diet.

B12 can also be found in algae/seaweed, some mushrooms, tempeh (a fermented soy product) and fortified foods.

Iron Consideration

Iron is an important element to your health and wellness because it helps your body to create hemoglobin – a protein molecule that carries oxygen from the lungs to working muscle.

Those that are low in Iron are called “Anemic” and this is very common.

Many people who are iron deficient experience fatigue and weakness. This can be due to the lack of oxygen being carried to the muscle.

How can you get enough Iron?

The first step is to eat iron-rich foods like soy, legumes and some nuts/seeds.

Pumpkin seeds, chickpeas, kidney beans, lentils, and some grains are all a good source of iron.

Next, try to consume foods that improve iron absorption.

Vitamin C containing foods like oranges, broccoli, and Brussel sprouts have been shown to improve the absorption of iron. Try creating a meal with both legumes and green vegetables to ensure you are meeting your iron needs.

Social Eating

This isn’t a huge issue, but it is certainly something to consider. Although restaurants are getting better at providing plant-based alternatives, you will need to make changes to the way you order food when you are at a restaurant (and your friends will have to get used to your new eating habits).

Your best bet will be to stick to the salads. They are the most healthy foods on the menu and when combined with legumes or grains they can be quite filling.

Plant-Based Nutrients – Adequate or Superior?

Considerations should be taken into account but anyone following a plant-based diet plan will get all the required nutrients that the body needs to thrive.

Research has shown time and time again that a plant-based diet could be the most effective style of eating for overall health and well-being.

Where Do You Get Your Protein?

Much of the protein intake should come from legumes and whole grains. Fruit and vegetables are very healthy sources of carbohydrates and vitamins but you will need to eat legumes like beans, lentils and split peas to meet your daily protein levels (this tip is especially important for workout junkies).

TOP TIP: The average exerciser who weighs 175 pounds (80kg) needs to consume approximately 1g/kg of body weight to meet their protein requirements. This is similar to eating 4 cups of cooked chickpeas.

WEIGHT ACTIVITY LEVELS MULTIPLIER (kg) TOTAL (220 lbs)100 kg High (4-5x/week) 1.5-1.8 160g Protein/day (180 lbs) 80 kg Moderate (3-4x/week) 1.2-1.4 105g Protein/day (130 lbs) 60 kg Low (1-2x/week) 0.8-1.1 55g Protein/day

Consideration: Collagen, a peptide-protein serves as the main component for connective tissue in most mammals (including humans). A plant-based diet that is low in total amino acid yield could be low in total collagen.

In this case, collagen supplementation can improve skin health, joint mobility can prevent bone loss, and in some cases could even improve muscle mass.

What About Carbohydrates?

Fruit, vegetables and whole grains contain most of the carbohydrates you will need to consume in a day. Generally speaking, those that follow a whole-food, plant-based diet do not count their carbohydrate intake.