How to Transition to a Plant Based Diet: Everything You Need to Know
In this post we’ll go over how to transition to a plant based diet smoothly, and why it’s so important to give yourself plenty of grace through the process.
What is a Whole Food Plant-Based Diet?
Plant-Based vs Vegan.
The 5 Main Food Groups.
How To Get The Nutrients You Need.
Pros and Cons of a Plant-Based Diet.
Deciding if a Whole Food Plant-Based Diet is Right For You.
Loving Yourself Well Through the Transition.
Tips and Tricks For Getting Started.
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What is a Whole Food Plant-Based Diet?
So, you’re thinking about switching to a whole food plant-based diet. With so many diets and variations out there, let’s go through the basics and find out what exactly a whole food plant-based diet is first.
And don’t worry, we’ll make this as simple as possible because there’s a lot to get into!
→ Whole food is natural food that is not heavily processed. It’s unrefined or minimally refined and free from artificial substances and ingredients.
→ Plant-Based is a food consisting of plants like vegetables, fruit, grains, and is free from animal ingredients.
Can you eat any meat on a whole food plant-based diet?
The answer is yes, as long as you significantly reduce your intake of animal ingredients and make plants your primary source of food. (At least 80 percent plant-based and 20 percent animal product if you don’t exclude them)
If vegan or vegetarian, then the answer would be no. You cannot eat any animal products. Let’s go over the difference between plant-based vs vegan.
Plant-Based Diet vs Vegan Diet
→ Plant-Based Diet: Focuses on eating mostly plants such as fruits, vegetables, plant-based oils (olive, avocado, sesame, sunflower) whole grains (oatmeal, quinoa, brown rice, whole wheat, popcorn) nuts, and seeds. Food that has been minimally processed or not at all and closest to its natural state. Think (back to the garden and God’s original design.) Limits or avoids animal products.
→ Vegan diet: Excludes all animal products (meat, dairy, eggs, poultry) does not restrict fat or refined sugar or require whole food consumption.
The 5 Main Food Groups of a Whole-Plant Diet
Vegetables (Leafy Greens) Spinach, kale, lettuce. (Cruciferous) Cabbage, broccoli, Brussels sprouts. (Marrow) Zucchini, pumpkin, cucumber. (Roots and Tubers) Sweet potato, carrots, beets, potato.
Fruit (Berries) Strawberries, blueberries, raspberries. (Citrus) Oranges, lemons, grapefruit. (Tropical and Exotic) Pineapple, mango, dragon fruit. (Melons) Watermelon, honeydew, cantaloupe.
Whole Grains (Oats, wheat, corn, brown rice, quinoa, wild rice, rye.)
Legumes (Black beans, green peas, kidney beans, lentils, chickpeas, peanuts, pinto, soybeans.)
Nuts and Seeds (Almonds, pecans, cashews, pistachios, macadamias, pumpkin seeds, walnuts, sunflower, Chia, flaxseed.)
How to Get the Nutrients You Need
The key to getting all the nutrients your body needs is to eat a variety of whole-plant foods and include all food groups listed above.
Focus on eating nutrient-dense, high-quality whole plant foods so you’re sure to be nourished.
(5 or more servings of a variety of colorful vegetables and fruits a day)
When transitioning to plant-based or vegetarian one nutrient you may need to supplement is vitamin B12.
Understanding that vitamin B12 is produced by bacteria, not plants or animals, should be considered. Vitamin B12 supplements are usually recommended for people with certain deficiencies and especially for vegetarians.
30-Day Plant-Based Jumpstart Recipe Guide
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30-Day Plant-Based Jumpstart Recipe Guide 〰️
Pros and Cons of a Plant-Based Diet
→ Pros: Research has shown that eating a whole food plant-based diet can prevent, slow down or even reverse some chronic diseases. The combination of consuming nutrient-dense plant foods and minimizing processed foods, animal products, and oils is a recipe for abundant health and energy.
Eating a whole food plant-based diet may help people with diabetes, heart disease, obesity, high blood pressure and more.
Science has shown us that nourishing and repairing the body usually starts in the garden, and learning how to look at plants as your primary source at mealtime will take some “unlearning”.
I can remember watching my mother and grandmother making meals that ALWAYS revolved around meat. The process has changed a lot since back then. With whole-plant foods, you can base your meals on things like brown rice, potatoes, whole grain, etc.
→ Cons: When transitioning to a plant-based diet, it’s important that your body gets all of the nutrients that it needs (B12, calcium, vitamin D, protein, and fatty acids.) This will require learning some new ways of thinking about food and what you should be eating daily.
As long as your whole food plant-based diet is well-balanced, you’ll have adequate amounts of nutrients and what your body needs.
For those that are at risk of low bone mineral density, or deficient in any vitamins, you may need additional supplements. Always check with your doctor and keep an eye on your blood work while transitioning. Everyone has different needs, so make sure you’re one step ahead to make this sustainable for you and set yourself up for success.
Deciding if a Whole Food Plant-Based Diet is Right For You
The only way to determine if it’s right for you is to test it out for yourself. The evidence of centering your diet on whole plant foods has proven beneficial for a variety of people. However, there is not a one-size-fits-all when deciding your personal diet and lifestyle.
Growing up on the Eastern Shore of Maryland (where the seafood is amazing btw) made it especially hard to imagine my life eating mainly plants. Not to mention my husband thought red meat was the most important meal of the day.
But living with a chronic illness will encourage you to (taste and see) first because you’re DESPERATE to feel better.
So, I decided to start slow and do it for a few days first.
After those 3 days, I saw and more importantly FELT results immediately. My few days turned into one week. Then two weeks, then one month, and so on!
I knew I could make it work for me, and I loved how I felt as a result.
Remember when deciding: if it’s not sustainable and enjoyable FOR YOU, you will find yourself frustrated and easily defeated.
The key is: How can you make this work for you and your needs?
Loving Yourself Well Through The Transition
Give yourself extra love, grace, and forgiveness while transitioning to a new diet or lifestyle. Your body has been through so much you’ve likely had disappointments and heartache throughout your health journey.
Root for yourself.
Encourage yourself.
Allow yourself to make mistakes in the beginning.
Remember that when you mess up, it doesn’t make you a failure.
It makes you human.
Tomorrow is a new day, and you can do anything you want to do. I believe in you and your success! Your hard work WILL pay off, and it may take some time.
It’s also important to be aware of this one thing that could blindside you if not prepared ahead of time…
Let’s face it, some well-meaning friends and family members may not be fully on board, or they could just be unsure of how to truly support you in this change.
This is why you have to practice and learn how to be your own BIGGEST supporter and cheerleader because only YOU have to live in YOUR body and love yourself well. No one else can do this part for you but you.
Tips and Tricks for Getting Started
Clean out your pantry.
Prepare for meals ahead of time.
Transition slowly. Plan to try it for just a few days or a week when starting out so you can “taste and see.”
Make a meal schedule for each day. Having breakfast, lunch, and dinner planned will be a lifesaver.
Have at least one cheat meal a week. Make it fun!
Feast on as much whole-plant food as you want. You should never feel hungry when on this diet.
Work on your mindset about food. Remember, you’re creating new neural pathways about the food you eat, so give it time to transform.
Start with mild exercise at least 3 times a week.
