Plant Based Diet?

I'm a vegan for ethical reasons, but I have a hard time answering this question for someone who doesn't eat this way for ethical reasons. The case for plant based diet as a way to lose weight is, in my opinion, not really all that strong. That's not to say you can't lose weight on a plant based diet, you absolutely can, but it's not the only option and i'd generally be concerned with long term adherence (which would also be a concern for any restrictive way of eating).

I suppose the best answer I can give is to say give it a try, and see how you get on with it. It is veganuary, so you wouldn't be the only person trying out a plant based way of eating in January.

VeganHealth.org is a good resource for staying healthy as a long term plant based eater.

I changed to a whole food plant base diet and my weight is going down and my lab results are getting better. That the proof I need. It's about health for me.

moosmum1972 wrote: »

kimny72 wrote: »

Maybe something got edited out, but I don't see the OP mentioning Netflix or doing this for weight loss???

OP, the pros and cons would really depend on what you are hoping to accomplish by making this change, and if you mean "eat more plants and less meat" or "vegetarian" or "vegan".

I am just trying to get more fiber, fruits, and veggies in my diet for general health. It's a challenge for me because I grew up basically having a glass of OJ, a banana, and then some microwaved veggies with dinner and that was it, so there's a steep learning curve for me lol. Also trying to get more plant protein, like from soy beans and lentils. Good luck!

On another post he mentions a couple of mockumentaries he watched that scared him

Ah okay. Well then, OP don't change your diet based on a movie, they are specifically designed to press your buttons an pull your heartstrings. Having said that, I think many people would improve their health by getting more plants in their diet. Just don't do it out of misplaced fear

It’s hard not to eat too many carbs but as I have learned it really doesn’t matter. I’m fat because some junk foods are vegan like fries. Read the Starch Solution, it will show you why “omg where do you get your protein” is so dumb to say to vegans. Good for you for trying to help the environment and the world by eating less meat.

klsana00 wrote: »

I would get your hands on the book “How Not to Die”. Written by and MD who uses evidence based research in his recommendations. A great read on Plant based eating. Good Luck!

Yes! I own this book. It has over 2500 citations backing the claims. The man devoted his life to showing everyone that plant based eating is truly what's best for your health. He became inspired after his grandmother was sent home by her doctor to die because there was "nothing more they could do." She became a patient of Dr. Pritikin and lived 31 more years. All because of plant based eating.

Here are my pros and cons on plant based eating:
Pros: Zero digestive issues, more energy, more mental clarity and focus, better immune function, my running performance enhanced, my tendonitis pain went away, cheaper.

Cons: other people who have a negative association to the term vegan, people on this forum who want to argue with you for no apparent reason.

Buy some cookbooks and try the recipes. I own The Plantpower Way, Forks Over Knives, and Thug Kitchen.

My pros and cons about 100% plant-based eating:

Pros

(1) Some people feel that it's an ethical imperative for them, and thus feel better doing it (and otherwise living a vegan lifestyle, since it's not just food).

(2) Some may improve their diets by doing it (although it depends on your diet before and what you eat after giving up animal products, as it's very easy to have a 100% plant-based diet that is less healthful than a good omnivore diet -- IMO the latter would of course include many vegetables, probably even be mostly vegetable, by volume anyway).

(3) I personally think there are positives for the planet, etc., from people eating more plant-based and fewer animal products, although again there are a lot of variables.

Cons

(1) For some people it will be hard to sustain or feel restrictive or find it harder to feel satisfied (this is going to vary by person).

(2) Some may not put in the work to do it correctly (or not supplement things like B12 that really need to be supplemented -- I'd recommend algae-based DHA too).

(3) Some apparently don't feel as well eating 100% plant based, this may be due to individual differences, and I'm sure can be managed through dietary experimentation for MOST people if they feel an ethical obligation.

_____________

Aside from all of these, I think any choices would be better based on truthful, accurate information, and if I were considering something I would want it to be based on a reasonable consideration of the evidence, and not being scared by misleading propaganda. Thus, if someone is reacting to movies containing misleading health claims (which is essentially what OP said in another thread), I would think that others would consider that a bad thing, and not a sustainable basis for a long-term diet, even if you also think (for ethical reasons or personal experience or what not) that it might be a good choice, or even that it clearly is. Thus, while I would never argue with someone's choice to give up meat and other animal products, I might disagree with claims made about why to do it (if I eat fish I cannot be healthy or consuming eggs is a huge risk or whatever).

That aside, I certainly think that if someone is eating a poor diet with few vegetables, it will generally be an improvement to eat more vegetables (and otherwise look at ways to improve the diet). But if someone has a poor diet with few vegetables, going 100% plant-based is typically not going to be an easy option or easy to do correctly. Some advice (from Dr. Greger, even): identify some meals you like and that are healthy that are plant-based or could easily become so, and work them in. Keep identifying more and add them. Through this method improve the overall diet. One thing I've done for a long time and like is simply focusing on getting vegetables at all meals, ideally the majority of the volume.

I've been plant based for 4 years and love it. I just started counting calories in an effort to get that last 20 pounds off. I must be a little off, because I'm finding counting calories kind of fun. lol. Feel free to add me as a friend if you like!

MarcA1218 wrote: »

moosmum1972 wrote: »

MarcA1218 wrote: »

moosmum1972 wrote: »

MarcA1218 wrote: »

So, I am thinking of going on a more plant based diet. If you know about this please add the pros and cons below. Also, if you want to join me on this journey also add your weight and goals too we can try it out together!

You still need to.calorie count.

Oh yes I will continue using this app and watch my calorie intake as well.

You need to do more research than watching fear mongers on Netflix

A TV show isn’t my driving force. Although that show and Rotten were interesting shows, I friends on both a vegetarian & vegan diet and I am thinking of doing this because of my weight and my health. I have been reading up on it and and speaking with people who have also made the change. I was looking for feedback on the pros and cons of a plant based diet not the video. Just want to make sure I make the right decision.

I've been switching to eating more plant based (100% plant based most days, but I am making exceptions at the moment). I think my prior diet was just as good healthwise, but I'd just rather not eat animal products, I think, although I haven't totally made up my mind. If health were my only consideration, I think I'd keep in fish and maybe some liver and perhaps occasional eggs. Also, I think the differences WITHIN vegan/vegetarian and omnivore diets are more significant, from a health perspective, than merely one vs. another.

For weight in particular, I don't find that cutting out meat helps, as I find including even a little tends to be very satisfying to me on low cals. 100% plant based as defined by some of the people pushing it (no oil, limit nuts and avocados, limit or avoid tofu/tempeh/seitan, so on) would be very hard to overeat on, IME, although with different preferences it would be easier -- some can overeat on starches, for example -- but I would find such a strict diet difficult to sustain. I don't think I would find a vegan diet with a reasonable amount of fat and attention paid to cooking difficult to sustain, but so far I've not bothered to try for more than 6 weeks at a time.

For health, I think other things are more significant -- eating a nutrient dense diet with lots of vegetables and some fruit, nuts and seeds, beans and lentils, etc. -- whether or not you are totally animal product free, although I think not overdoing the portion of your diet that comes from animals can be a good thing no matter what.

I'd say if you are interested, try it, but if you are inexperienced maybe start slowly and do vegetarian first or one meal at a time or something like that. Think in advance about what you will eat, where you will get protein, what you might supplement.

I would also strongly recommend tracking on Cronometer or a similar site for a while (easier than here if you eat mostly whole foods and allows for better track of the specific types of protein consumed and micros and omega 3). I easily hit all the Cron levels when eating omnivore and there are some weird things I find more challenging without animal products -- I think it's at least good to be aware so you can consider how you might modify the diet to fix any such issues.

If you want to focus on adding vegetables and fruit, there's a 10+ serving a day here in the challenge area, which is fun and can always use new people jumping in.

I think a whole foods, plant based diet can be healthy. Oreo is a vegan cookie, which goes to show that eating foods from plants does not automatically mean healthy.

My diet is animal based, and it improved my health. Likewise, if it was just bacon and processed lunch meats, I doubt it would not be as healthful.

I agree with @lemurcat12's list of pros & cons, and her other suggestions.

I'd add this to the list of cons:

Eating 100% plant-based will be socially and logistically slightly less convenient.

On the social front, you'll need strategies for things like being invited to your omnivore new boss's house for dinner, going to your omnivore in-laws for holiday dinners, navigating potluck meals with social groups, negotiating restaurant choices with diverse groups of friends or professional colleagues, etc.

When going to professional gatherings/conferences that include meals, you'll need to inquire about, reserve and actually manage to get something you can eat. If your employer pays for travel meals only when not included in the event, you will supplement deficiencies on your own dime.

Travel eating may be more difficult in general, especially international travel in very meat-centric cultures. You'll want to educate yourself in advance how to ask about food in the local language, and how to turn down, in a culturally sensitive way, special food proffered as a gesture of friendship.

You may even find that your choice of potential life partners is somewhat constrained by an unusual way of eating.

Don't get me wrong: None of this is insurmountable, or even necessarily terribly difficult. But it's some things you'll need to deal with that are mildly annoying - life friction - long term.

Finally, I'd encourage critical thinking about whether it's important to eat fully plant based for optimum health. There are a few vegetarian cultures in the world, and probably some fully plant-based ones. But the overwhelming percentage of all people who have ever lived, for literally millennia, have been omnivores. Our physical features (such as our teeth) suggest an omnivorous diet.

What are the odds that evolution designed us to achieve optimum health by eating in a way that only a small percentage of humans have historically eaten?

Please understand, I'm not a shill for the meat industry. I've been vegetarian (ovo lacto) since mid-1974, approaching 44 years. The above list of inconveniences are lived experience. (BTW, I was married to a meat-eating hunter for 20+ years until I was widowed, so the relationship point above is true, but not non-negotiable.)

If someone chooses vegetarianism, 100% plant-based eating, or a full vegan life for strong ethical or moral reasons, I think that's entirely reasonable. I encourage them to proceed

If someone proposes that lifestyle for health or weight loss, I'd encourage them to consider a high in plants, reduced meat, omnivorous way of eating. Purely from a health standpoint, I think the latter is easier and probably very slightly healthier. It isn't as trendy or special-seeming, though.

Just my opinion.

MarcA1218 wrote: »

So, I am thinking of going on a more plant based diet. If you know about this please add the pros and cons below. Also, if you want to join me on this journey also add your weight and goals too we can try it out together!

I'm a Ovo Vegetarian, mostly plant based with exception of eggs. Working on loosing 65 lbs. Currently at 215 working on getting to 150.

I've found I have much more energy when I don't eat meats, fish, or lactose dairy. I've even tried being gluten free, but notice that it's hard to be gluten free and vege.

For protines eat a lot of beans, nuts, quinoa, and have meat alternatives, BUT Watch out for the amount of Soy in the products, as a man you want to limit the amount of Soy you consume.

Recommend meat alternatives are Beyond Meat and Gardein, Field Roast, Lightlife makes the best bacon alternative, Not Morning Star as it's mostly soy based.

Kodiak Protine cakes (buy them at Costco) have 20g of Protine (plus make them with a Protine milk to get even more Protine)

Silk Protine Nut Milk contains 10g of Protine, and Rippl pea protine milk has 8 to 10 g

Also drink kombucha to help with digestion.

If you have a whole foods near you, they have an entire section dedicated to plant based diets, some other grocery stores also do.

Reach out if you want to connect here and ask questions. My dad is also on a plant based diets and can help if you have questions.

B12 is not made by animals. It’s made by the bacteria inside animals which humans cannot produce. That’s why it’s in dairy.

Plant based sources of B12 include tempeh, kimchi and other fermented foods. B12 is super important so getting enough is key but lots of omnivores have deficencies because of a lack of the enzymes in the body to break down B12. You might notice this if you have a hard time digesting certain foods.

All vitamins are plant based in a way even omega 3s and 6s are actually produced by algae and that’s why they are found in high levels in fish.

I just get a shot in the arm every month for B12 because I am missing the enzymes to break it down. Even when I ate meat I had a defiency.