Plant-Based recipes offer tasty choices that provide nutrition and protein using tofu, soy products, whole grains, beans, and nuts. And choices like kale and bok choy provide calcium. Plant-based eating can be enriching and inspirational as well as offer your family a bounty of health benefits.
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What happens to your body when you eat plant-based foods for 2 weeks.
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THIS IS WHAT HAPPENS TO YOUR BODY WHEN YOU EAT PLANT-BASED FOODS FOR JUST 2 WEEKS.
Whenever you adopt a new healthy habit, you want immediate results. The trouble is, change often happens slowly – with one exception: When you transition to a plant-based diet for optimal health and wellbeing, your body starts changing for the better almost instantly. Every time you eat plants versus animals, it turns out, you’ll be changing your cellular health for the better.
Here’s what you can expect:
Within 1 hour: Symptoms of diabetes will be easier to manage
Every time you eat, your gut secretes hormones that not only make you feel full but also increase insulin secretion from the pancreas, to signal to your body that it needs to get ready to properly handle the calories coming in, and properly use these as fuel later. Yet when you have diabetes, insulin secretion after a meal is lower than it should be. Not so if you’re eating plants. Case in point: According to a study in the journal Nutrients, after one meal, a tofu-based veggie burger increased secretion of the vital hormone by about 20 percent versus eating a hamburger.
Even better, in people with diabetes, the veggie burger increased the ability to secrete insulin by 30 percent, an effect achieved only by drugs developed to treat the condition, says Hana Kahleova, M.D., Ph.D., study co-author and director of clinical research for the Physicians Committee for Responsible Medicine (PCRM). Best news if you have type 2 diabetes? “Within a few days of starting a whole-food, plant-based diet, you may be able to significantly reduce your insulin dose or medication,” she says. Of course, only do this under a doctor’s supervision and talk to your doctor before you try to treat your symptoms with diet.
In 3-4 days: You’ll start heading to the bathroom more regularly
Not enough fiber is one side effect of the standard American diet, which may explain why so many people report struggled with constipation and other gut ailments. Yet fiber is essential for digestive wellness, among many other things, and because only plants contain fiber, you’ll notice that your bowel movements become more regular after eating whole plant-based foods. “By adding fruits, veggies and whole grains, you’re altering the bacteria in your gut, giving them the food they love which will decrease constipation and keep you regular,” says Jennifer Mimkha, M.P.H., R.D., plant-based dietitian and owner of Prana Nutrition in Tampa, Fla.
Within 1 week: Your cholesterol will be lower
If you’ve seen The Game Changers documentary, you know that after just one week of eating only plants, firefighters celebrated a drop in their cholesterol. Why? “Plant foods have zero cholesterol and generally have a much lower saturated fat content, except for palm and coconut oils, which should be avoided if your goal is to lower cholesterol,” says Joel Kahn, M.D., founder of the Kahn Center for Cardiac Longevity in Bingham Farms, Mich., and author of The Plant-Based Solution. A total immersion into a whole-food plant diet can result in a rapid drop in your total cholesterol as much as 100 mg/dl, which Kahn calls a massive shift. As a result, you may be able to stop taking a statin, or avoid starting a cholesterol medication in the first place. Just never do this without your doctor’s approval. (As always, Please see your practitioner before you make any changes to your diet or medications.)
Within 1 week: Your blood pressure may drop back to normal
A single week of eating a totally plant diet consisting of fruits, vegetables, whole grains, and legumes can often reduce blood pressure by 10 mmHg or more and allow medications to be reduced, Kahn says. Some people might even be able to cut their meds within a few days, or weeks, under doctor supervision. If, however, you take time making it to 100 percent plant-based, changes will be milder and take longer.
Within 1 - 2 weeks: You'll get slimmer, especially if you avoid sugar
In Physicians Committee for Responsible Medicine's (PCRM) studies, average weight loss after transitioning to a whole-food, plant-based diet is about a pound a week. Some people, though, may lose two or three pounds a week, if they also stay off the simple carbs and sweets. (Remember plant-based does not mean Twizzlers and sodas but whole foods and high-fiber choices.) If you stick to the veggies and nutrition-dense choices, you can jump-start your weight loss. That means that after one year, you could be some 52 pounds lighter, with only one change. Wow!
Along with eating only fruits, vegetables, whole grains, and legumes, make sure you’re avoiding or minimizing sugar, oil and salt. “They cause you to have cravings and systematically overeat,” says Chef AJ, Los Angeles-based vegan chef and best-selling author of The Secrets to Ultimate Weight Loss, who recommends eating foods lower in calorie density, or calories per pound of food, to lose weight. Fill up on foods less than 600 calories per pound, which includes non-starchy veggies, fruit, unrefined complex carbohydrates, potatoes, whole grains and legumes.
Acknowledgment for the content of this article: TheBeet website