Category: Nutrition

Is Plant-Based Eating Healthy?

It’s a debate as old as veganism itself: is plant-based eating healthy?

Some argue that vegan diets lack essential nutrients, while others point to the health benefits of cutting out animal products.

So what’s the truth? There’s no simple answer, as veganism is a lifestyle rather than a diet.

In this article, we’ll give you our take on the matter and discuss some crucial points to consider, in case you’re someone who’s considering the vegan approach.

Let’s learn!

What Is Plant-Based Eating?

So what does plant-based eating actually entail? To put it simply, plant-based eating is a diet that focuses on consuming whole, unprocessed plants.

This includes fruits, vegetables, whole grains, legumes, nuts, and seeds.

Now, you might be thinking “wait a second, doesn’t that just mean veganism?”

Well, not necessarily.

While veganism is a type of plant-based diet (one that excludes all animal products), there are many other plant-based diets out there that allow for some (though little) animal products.

For example, pescatarians eat fish and seafood in addition to plants, while flexitarians (flexible vegetarians) occasionally include meat and dairy in their otherwise plant-heavy diets.

Certainly, though, the plant-based lifestyle has its pros and cons, so let’s have a look at those.

Pros

There’s been a recent surge of interest in plant-based diets and for good reason.

With all of the delicious options now available, it’s easy to see why more and more people are making the switch.

However, there’s one key advantage that often gets overlooked: the ability to choose whether or not to consume animal products.

For some people, this is simply a matter of preference.

They may prefer the taste of plant-based foods, or they may want to reduce their impact on the environment.

Others may have ethical concerns about consuming animal products.

Whatever the reason, the plant-based diet provides a unique level of flexibility that is the plant-based equivalent of your normal “Flexible dieting” approach.

Dr. Christine Kirlew, a renowned food scientist and nutrition expert, explains plant-based eating quite simply:

“With a plant-based diet, it’s up to you whether or not to consume animal products, and the balance is mostly in favor of foods that come from plant sources”

Cons

It’s no secret that protein is an essential nutrient for human health. It plays a role in everything from muscle growth to immune function, and it can be found in a variety of food groups.

However, not all protein is created equal.

Animal foods, such as meat, milk, and eggs, tend to have the highest quality protein, while plant-based foods generally have lower levels of this important nutrient.

This is one of the biggest disadvantages of plant-based diets.

Not only do they limit the amount of animal protein that people can consume, but they also don’t provide the same quality of protein that animal foods do.

As a result, people who follow a plant-based diet may need to supplement their diet with other sources of protein, such as soy or whey powder.

What Is “Healthy Eating,” Even?

What is healthy eating? Some might say it’s about loading up on kale and quinoa, while others might argue that it’s all about balance.

But the truth is, healthy eating is about providing the body with the essential nutrients that it can’t produce on its own, from quality sources.

This means eating a variety of nutrient-rich foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.

It also means choosing foods that are minimally processed and free from harmful additives.

By following these simple guidelines, you can make sure that your body is getting the nutrients it needs to function at its best.

Is the plant-based diet the most optimal way to do this? Well, likely not. But if in your experience it’s an approach that seems easy and you can stick to it in the long term, then go for it!

And again, if that is the case, make sure to include a variety of different plant foods, because variety is key with this approach to nutrition!

Final Thoughts

So, what do you think? Are plant-based diets healthy?

There’s a lot of information out there and it can be hard to know who or what to believe.

But one thing is for sure – we all need to find the approach we can stick to in the long term.

This is what truly yields good results, both for our fitness, health, and overall quality of life.

What’s your favorite plant-based dish? Comment below!

Nutrition For Fitness-What Truly Matters

We all know that nutrition is important for fitness – but what, specifically, matters when it comes to eating right?

Many people make the mistake of thinking that they need to severely restrict their food intake in order to see results.

In reality, though, proper nutrition is vastly different from what we perceive it to be.

In this blog post, we’ll explore some of the most important aspects of nutrition and discuss how you can ensure that you’re doing your best.

So read on – your goals may depend on it!

Meeting Your Needs

Most people think of fitness nutrition as a list of do’s and don’ts – eat this, but not that. And while it’s true that there are certain foods that will help you reach your fitness goals faster, the reality is that fitness nutrition is mostly about meeting your daily needs.

This means, ensuring that your body gets enough calories and macronutrients, from quality sources.

Sure, you can (and should) eat more of certain foods and less of others, but as long as you’re getting the right amount of nutrients, you’re on the right track.

So don’t stress about following some restrictive diet – just focus on making sure you’re getting enough nutrients from quality sources.

Now let’s talk about each nutrient individually.

Protein

Ever tried lifting weights consistently without protein in your diet? It’s pretty daunting, right?

The average person needs around 0.35 grams per pound of body weight, which means a 180-pound man would need around 65 grams of protein a day… And that’s just to maintain okay bodily functions!

But when you’re working out, you need even more – up to 2.5 times the amount, in fact.

That’s because exercise causes tiny tears in your muscle fibers, and protein is essential for repairing those tears and helping your muscles (and all other systems involved) rebuild themselves and get stronger than before.

Good sources of protein include lean meats, chicken, fish, eggs, dairy, beans, soy products, and nuts.

So if you want to make the most of your workout routine, be sure to get 0.8-1g of protein per lb of bodyweight!

This is the key to recovery.

Fats

Dietary fats are an essential component of human nutrition, yet the public perception of fats has been highly negative in recent years.

This is largely due to the fact that fats are associated with a range of health problems, including obesity and heart disease.

However, it is important to remember that not all fats are created equal.

Some fats, such as trans fats and other highly-processed fats, can indeed be harmful to your health.

However, other types of fat, such as unsaturated fats and omega-3 fatty acids, are actually beneficial for your health.

In fact, poor dietary fat intake has been linked to lower testosterone levels in men, hinting that quality dietary fat is an important aspect of hormonal health.

The recommended daily fat intake forms at around 0.35-0.45g per lb of bodyweight, from quality sources, such as grass-fed animal products, olives/olive oil, avocados, nuts, and fatty fish.

… And Some Carbs!

There’s been a lot of talk lately about the so-called “evil” carbohydrates. Low-carb diets are all the rage, and carbs have been demonized by many as nothing but empty calories that will sabotage your weight loss efforts.

However, the truth is that carbs play an important role in sports performance, and cutting them out entirely is not necessary (or even advisable).

In fact, research has shown that consuming carbs can actually improve performance.

When carb-rich foods are consumed, they are broken down into glucose and stored in the muscles in the form of glycogen.

During high-intensity exercise, glycogen is used for energy, and having adequate stores can help to prolong exercise duration, delay fatigue, and increase overall output.

This is why, after securing quality protein and fats, you should also consider adding some quality carbohydrates, such as potatoes, rice, sweet potatoes, fruits, honey, and starchy vegetables.

Adherence

Why do people find it so hard to follow a nutrition plan? After all, it’s not like we’re trying to climb Mount Everest.

All we have to do is eat healthy foods and avoid junk food. But for some reason, this simple task seems to be beyond the abilities of many people.

There are a number of possible explanations. Maybe we’re just too lazy. Maybe we just can’t resist the lure of unhealthy foods.

Or maybe, we’re just bad at planning and budgeting.

Whatever the reason, the fact remains that adherence to a nutrition plan is the most important aspect, because you have to be able to stick to it in the long term.

And if you can’t stick to it, then all of your efforts will have been for nothing.

Experiment and see what offers the least resistance – this is what you will be able to stick to in the long term.

Because after all, it’s not a ‘diet’ with a start and end date.

It’s a habit you have to cultivate.

Consistency & Discipline

There are no two ways about it – if you want to see results from your training and nutrition efforts, you need to be consistent.

That means showing up for workouts day after day and making smart food choices most of the time. But why is consistency so important?

Well, for one thing, it takes time for changes to occur in the body.

If you only work out sporadically or eat well sometimes but not others, it’s going to be tough to make progress.

In order to see results, you need to give your body a chance to adapt to the new stimulus (exercise) and the new nutrients (healthy food).

And that takes time.

Additionally, consistency builds discipline.

The more consistently you show up for workouts and eat well, the easier it becomes.

Soon, it will become second nature.

If you’re looking to make tangible changes in your body, remember that consistency and discipline are key.

Final Words

So, what truly matters when it comes to nutrition for fitness?

It’s about providing your body with the right nutrients so that you can perform at your best, physically and mentally.

By eating a variety of nutrient-rich foods, you’ll be able to support both your physical and mental health.

And so… are you ready to start fueling your fitness journey with the right foods?