In recent history if you identified yourself as a vegetarian it could be considered a sign of weakness. When I was kid, Friday Night was steak knight and Steak Night was a big deal in my house. Telling dad back then I wanted to be a vegan he would have looked at me confused. I can hear him saying, “What that hell is that?”

However, tables have turned as today there has been a sudden surge in number of people turning to plant based eating. As per a study conducted by Ipsos Retail Performance, there has been a 300% increase in veganism in the United States. That is to say, from just 290,000 people turning to plant based diet foods in 2005 the number rose to more than 9.7 million people in 2020. According to the New SPINS retail sales data released on March 3, 2020, the grocery sales of plant-based foods that directly replace animal products have grown 29% in the past two years to $5 billion. And finally the popularity of the documentaries like Game Changers, books like Forks and Knives and celebrities and athletes endorsing plant based eating are all a testimony to the fact that veganism is the new norm.

What is the reason for this sudden change of heart?

It is not possible to single out one reason as many factors contributed to the unstoppable rise of plant based foods. The first and foremost factor is health and weight management. The quality of life of the Americans is affected by many health conditions such as heart disease, Type 2 diabetes, high blood pressure, high cholesterol levels, stroke, Gallbladder disease, sleep apnea, breathing problems, Arthritis, depression, anxiety and so on. The root cause for which has been found to be excess body weight. As per Trust for America’s Health (TFAH)’ recent report, “Between the most recent National Health and Nutrition Examination Survey (2015– 2016) and the 1988–1994 survey, there has been an extraordinary increase in the adult obesity rate of more than 70 percent, and an increase in a childhood obesity rate of 85 percent.” Secondly, the rising awareness of the ethical and environmental impact of eating animal derived foods has contributed to the growth of veganism. Apart from the ethical aspects of eating animals, livestock farming and environmental degradation are found to be closely related. From biodiversity loss, land and water degradation, acid rain, coral reef degeneration and deforestation to global warming and climate change, the ecological impact of livestock farming.

For the Oscar-winning director James Cameron, it was his environmental awareness that prompted him to choose veganism. According to him, “The great thing about this as a solution for climate change — one of a number of solutions that we need — is that it’s a win-win. You’re going to be healthier, you’re going to live longer, you’re going to look better. You’re going to have fewer zits. You’re going to be slimmer. You’re going to radiate health.”  (Men’s Journal, 2015)

What is plant based eating?

It actually refers to a diet where most of the foods are derived from plants. This includes fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. However, it no way means that meat and dairy products are excluded from the plant based diet food list. Actually, there exists a whole spectrum of plant-based eating options available to you. These are:

• Strict Plant-Based Nutrition or Vegan Diet
  As the name suggests, the vegans follow a strict diet where animal-derived foods and by-products (like gelatin and honey) are totally shunned. The vegan diet comprises of vegetables, fruits, grains, nuts and seeds, soy products, and non-animal derived fats. Some vegans eat only raw foods.
  
• Fruitarian Diet
  In this diet the vegans consume only fruits. While some consume dried fruits, nuts and seeds in moderation. The fruitarian diet comprises of all seeded foods that include tomatoes, cucumbers, and avocados to name a few. However, being a highly restrictive diet, it lacks proteins and healthy fats, and therefore not highly recommended. 
• Vegetarian Diet
  In the vegetarian diet, the vegan diet is the main diet.  However there are different types of vegetarian diet and these are:
  • Lacto Vegetarian diet that includes dairy products
  • Ovo Vegetarian diet that includes egg products
  • Lacto-Ovo Vegetarian diet that includes dairy and egg products
  • Pescatarian ( This is Where I land) diet that includes fish and seafood
  • Flexitarian diet that includes meat and other animal products moderately

Is plant based eating actually a diet?

Plant based eating is not a diet in the true sense of the term; it is actually a way of healthy living. But still both the terms plant based eating and plant based diet are used interchangeably. According to Dr. Michael Greger, an American physician, “It’s a diet that minimizes the intake of meat, eggs, dairy and processed junk, and maximizes the intake of fruits, vegetables, legumes like beans, whole grains, nuts and seeds, mushrooms — basically, real food that grows out of the ground. Those are our healthiest choices.” (Today, 2019) So even if you have no excess body weight issues, it is always good to practice plant based eating as it helps you to look good and also feel good about yourself.

How are a plant based diet and weight loss interrelated?

Statistics show that about one in three Americans that is to say 100 million people are obese and more than one in three Americans are overweight. This has caused several health complications. Plant based eating can definitely help you in losing a significant amount of your weight. As you are avoiding a high amount of high-calorie food from your diet, you can see the scales moving in the right direction. When you replace calorie rich food with nutrient-dense plant based wholefood diet, you feel filled up, which in turn reduce your food intake. However, you need to have an active lifestyle to lose weight fast. A vegan fitness diet coupled with exercise and hydration is the perfect weight loss method.

Is plant based eating better than intermittent fasting in ensuring successful weight loss?

Every eating pattern has its Pros and Cons. I’d suggest you not to compare one against the other, but instead look at the pros and cons and determine which meets your health objectives.

The fact is that both intermittent fasting and plant based eating help in losing weight. But the results would be faster and better if we combine the two eating patterns. If intermittent fasting is about restricting the eating window to 8-10 hours, plant based eating is all about replacing high calorie food with nutrient dense and fiber rich plant foods. Eating plant based foods help in reducing your food intake as you have a feeling of fullness. This helps you to stick to intermittent fasting without feeling hungry.

How to succeed on a plant based diet?

Living the whole food plant based diet plan is easier said than done. If your goal is to reduce your weight and be healthy then it is highly necessary that you watch what you eat. Many people opine that even after turning vegetarian they do not see much of a difference in their weight and that instead of losing weight they are actually gaining more weight. Actually the fact of the matter is that simply replacing animal protein with some vegan food wouldn’t bring you the desired results. To succeed you must:

• Not consume excessive proteins and carbohydrates  
• Avoid fruit juices as it would be high in sugar
• Not eat high calorie vegan food
• Avoid canned foods as they are rich in additives, sodium and sugar
• Avoid processed food such as pasta, white rice, white bread, cereals, French fries, and potato chips to name a few
• Avoid unhealthy fats
• Practice portion control and avoid eating unlimited portions of veggies (starchy ones), grains, nuts and seeds
• Consume nutrient-dense foods
• Avoid sugar and sweets such as cookies, brownies, or cakes
• Eat more home cooked foods
• Use healthy oils such as olive oil and canola oil
• Reduce sodium consumption

What are the things to consider when transitioning to a plant based diet?

If you want to switch to plant based eating after being on a non-vegetarian diet all these years; it is always good to start slow. Giving up meat, fish and other animal derived foods all of a sudden is not that easy. In such a scenario, instead of a vegan diet, the best plant based diet would be to adopt a Flexitarian diet plan.

Take one day at a time. Pick some of your favorite plant based meals and slowly cut down the intake of meat and other processed food. Creating a plant based diet food list is an excellent idea. Make sure that you take at least one plant based food a day. Starting the day with a wholesome vegan food would do you good. Aim for a healthy plant based diet everyday by trying out new vegan recipes that could replace your favorite meat recipes. For instance, mushrooms are a good substitute for beef. Now gradually cut down animal derived foods and processed food from once a day to once in two weeks to once in a month and you would reach a point where you don’t feel like eating meat, dairy products or other processed food. “A good way to adjust to a healthier diet is to think of three meals you enjoy that are largely plant-based. Pasta with tomato sauce can be tweaked to wholegrain pasta with added vegetables” says Dr. Michael Gregor. (MailOnline, 2016)

What are some healthy alternatives for meat and dairy products?

Eggplant, tofu, lentils, jackfruit, mushrooms, tempeh, quinoa, walnuts, cottage cheese, endamame beans, and chickpeas are good alternatives to meat. Soy milk, coconut milk, oat milk, rice milk, pea milk, and almond milk are some alternatives for milk. Round flaxseeds or chia seeds, ripe banana, unsweetened applesause, and arrowroot powder are the best egg substitutes in baking.

Do you need a plant based meal planner?

It is always good to create meal plans for a week. This helps ensure that you are having a healthy plant based wholefood diet, which also meets the nutritional requirements of your family. Given below are some excellent options for a plant based meal plan:

• Breakfast

Oatmeal-based breakfast muffins

Bran cereals with bananas and plant-base milk

Tofu scramble

Chia seed pudding with fresh berries and almond butter

Oatmeal in a jar

Vegan bread with natural peanut butter and sugar free jam

Fruit salad

• Lunch

Cauliflower rice burrito bowl

Salads

Greek salad with a slice of whole-grain pita bread

Avocado toast (I LOVE THIS. EXPERIMENT WITH IT)

Roasted veggie quinoa bowl

Wraps

Soups

• Dinner

Veggie Burger with roasted sweet potato fries

Vegetable, black beans and rice stir fry

Grain bowls

Grains with roasted vegetables

Veggie Tofu stir fry

Whole-wheat pasta with roasted eggplant and tomatoes

Cauliflower “steak” with sweet potato chips

What makes people afraid of going vegan?

Most people have a false impression of the vegetarian diet. Therefore, they are afraid to switch to plant based meals as they:

• Fear facing disapproval from friends and families
• Believe vegan foods are not tasty and healthy
• Consider vegetarian foods are expensive
• Believe that there are not enough vitamins and protein on vegan diet
• Consider vegan diet has limited choices and options
• Believe that the diet is not suitable for kids and toddlers
• Consider that building muscles is impossible on this diet

These are misconceptions because if the vegan diet cannot meet nutritional requirements then nobody would suggest plant based diet for athletes. On the contrary, we have seen world renowned athletes such as Venus Williams, Serena Williams, Novak Djokovic, Martina Navratilova, and Lewis Hamilton, to name a few, are endorsing plant based diet recipes for its various benefits. According to Caldwell B. Esselstyn Jr., MD, an American physician “Some people think the ‘plant based whole foods diet’ is extreme. Half a million a year will have their chests opened up and a vein taken from their leg and sewn onto their coronary artery. Some people would call that extreme.”(Cloa’sArk, 2015)

What are the best reasons for choosing plant based eating?

This eating pattern is found to reverse many ailments, diseases and conditions. Let’s explore some of the plant based diet benefits:

• Healthy Heart
  Plant based wholefood diet can keep cholesterol levels in check and lower your blood pressure. This helps prevent, reduce and reverse cardiovascular diseases. “Switching to a whole-food, plant-based diet with no oils — allows a patient with signs of CVD to make themselves “heart-attack proof….That cascade of events [leading to CVD] is totally interrupted,…. you’re not going to rupture your ……You’re going to strengthen it — and not with a procedure, not an operation and not a pill, but you’ll do this with the dignity of simplicity. With food” says Caldwell B. Esselstyn. (Healio.com, 2015)

• Prevent Type 2 Diabetes
  As the plants are low in saturated fats, the cholesterol levels are kept in check, which helps prevent Type 2 Diabetes.
  
  
• Healthy Gut
  Lack of fiber in food can lead to inflammation of the digestive tract, constipation and hemorrhoids. The plant based eating can help in absorbing the nutrients from food and also in bowel management.

Despite the different studies and statistics, there are many of us who refuse to make lifestyle changes and alter eating habits. They believe that more than balanced nutrition, it is exercise, medication and supplements that hold the key for healthy living.

When I started my weight loss journey I had no intention to migrate toward a plant based diet. It’s not that I was against it, it simply wasn’t a goal. I was focused on losing weight and eating healthier. It was one day while eating lunch in my car that I realized I had been eating an entirely plant based diet for several consecutive days. For me plant based, with salmon and haddock one or twice a week is where I feel my body is most comfortable. Some may categorize this as pescatarian, which is fine. All I know is it’s been working for me.

Eat Better, Live Longer..