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Eight Vegan Diet Dangers (One Is Irreversible) – Clean …

Sep, 30th 2019 5:41 pm, Article Recommended by Dr. J. Smith

Last Updated on September 3, 2019

Most of you know me as creator of the Clean Eating Kitchen website. Today, I wanted to share my thoughts on potential health issues that can result from a vegan diet. I have a masters in public health nutrition, but Im also a woman on a healing journey, looking to find more natural and holistic ways to feel better and recover from health issues resulting from decades of eating a Standard America Diet (you can read more about me here).

My health problems in the past included:

Back in 2010, I had a friend who had gone on a vegan diet because she no longer wanted to eat animals (usually referred to as an ethical vegan). This was my first exposure to a vegan diet.

I then saw Oprah interview Alicia Silverstone about her book The Kind Dietand was even more curious about the purported health benefits of going vegan. I got a copy of the book and was smitten with the idea that cutting out animal foods could potentially fix all the health problems that I was having, especially the inability to manage my weight that I learned years later was a result of undiagnosed thyroid disease.

What is a vegan diet? Simple put, its one that excludes any food that comes from an animal. This includes eggs, dairy, meat, fish, poultry, and even honey. A vegan diet is often known as a plant-based diet.

Some people take a vegan diet even further and embrace it as a lifestyle, and will not purchase or use any clothing or personal care products that include animal-based ingredients.

If a vegan diet does not include any animal products, then what does it include? Vegans eat vegetables, fruits, whole grains, soy, legumes (beans), nuts, and seeds.

A vegan diet doesnt necessarily means its healthy, though, since it by definition does not exclude a lot of processed foods, sugar, or gluten. A whole foods, plant-based diet is more often the term used for an approach that includes fewer processed foods, and a greater emphasis on fruits, vegetables, legumes, grains, nuts, and seeds.

Although some people may thrive on a vegan or plant-based diet, it should be noted that it is considered an extreme diet because of how many foods it excludes, as well as the potential for nutritional deficiencies.

This article includes eight real problems that can result from a vegan diet, including my experience as a woman whose health declined as a result of being on a strict vegan diet.

Please note, my intent with this article is not to discredit any of the benefits that can result from eating more plant foods, but to provide cautionary evidence of what can happen if a vegan diet is taken too far and warning signs are ignored.

Since a vegan diet excludes all forms of animal protein including meat, fish, eggs, and dairy, people following a vegan diet often turn to legumes as a plant-based protein source. Legumes have high levels of antinutrients including lectins and phytates, both of which can increase intestinal permeability, also called leaky gut (1).

Again, as a result of excluding all forms of animal protein, vegans turn to soy as a protein source. While unprocessed forms of soy may be okay for some people, processed forms of soy are commonly found in a vegan diet, including tofu, soy milk, and soy-based processed foods sold as meat substitutes.

Processed soy foods are no better for human health than any other highly-processed foods, but with the added risk of hormone interference due to phytoestrogens found in all forms of soy. Read more about the dangers of eating soy.

Iron-deficient anemia is the most common nutritional deficiency in the world, and both vegans and vegetarians are at higher risk of this condition (3). While plant foods contain a form of iron, it is called non-heme iron and it is much less absorbable by the body.Iron-deficient anemia can lead to serious symptoms including fatigue, and women of child-bearing age should be aware of how a vegan or vegetarian diet can quickly lead to anemia.

While iron supplements can be taken to help reverse or prevent anemia, most women dislike taking iron supplements because of negative side effects. The simple solution is to consume heme-based iron from red meat sources (always choose organic and grass-fed sources; I buy my meats from US Wellness Meats).

Without a food source of omega-3 fatty acids from fish or fish oils and an increased consumption of omega-6 fatty acid from foods like nuts, vegans might be at higher risk from depression. At least one study showed this to be the case (3).

Algae-based sources of omega-3 fatty acids are an option, but they can be expensive and hard to find. And, since many vegan diets may include a higher than average intake of nuts, the balance of fatty acids in the body can still get off-balance.

Since vitamin B12 is only available in animal foods, vegans are at a much higher risk of developing a deficiency in this vital nutrient (4). In fact, most nutrition professionals agree that those on a vegan or vegetarian diet must supplement with a high-quality vitamin B12 supplement to avoid irreversible health conditions that can result from deficiency.

It should also be noted that many people have a genetic variation known as MTHFR that can impact how B vitamins are absorbed. In this case, even certain B vitamin supplementation might not be enough to prevent a deficiency.

Similarly to vitamin B12, vegan and vegetarian diets can result in low zinc status. It is theorized that the problem in this case is that higher consumption of plant foods containing phytic acid may inhibit the ability of the body to absorb zinc (5).

Because of this potential issue with zinc absorption, it is often recommended by nutrition professionals that vegans and vegetarians should increase their intake of zinc up to 50% of the recommended daily allowance to ensure adequate levels.

Vegan diets are generally lower in protein and can cause blood sugar swings in certain individuals. There is also the risk of over-consuming carbohydrates on a vegan diet, especially since legumes are often consumed as a protein source.

Over-consuming carbohydrates can lead to non-alchoholic fatty liver disease, blood sugar disregulation, and other troublesome symptoms. Eating a diet that includes moderate to higher levels of protein has been shown to have a positive effect on satiety and weight management.

Orthorexia is a type of eating disorder that is defined by an over-fixation on healthy eating patterns. It can result in over-restriction, obsession, and other serious eating disorders.

At least one study found that vegans and vegetarians tended to display more orthorexic eating patterns, and most eating disorder specialists do not recommend restrictive diets such as veganism or vegetarianism for people trying to recover from an eating disorder such as orthorexia (7).

The first year on a vegan diet was okay. I had a hard time giving up some of my favorite foods, especially dairy yogurt and eggs. I didnt lose any weight going vegan, but I had reduced acne outbreaks once I stopped eating dairy (I am still dairy-free).

About one year into my vegan diet experiment, I started experiencing an outbreak of hives after eating. The hives were intense. One morning my eyelid was swollen shut. I thought perhaps gluten might be the issue, so I also then cut out gluten.

Around that time, I also came across a more extreme version of veganism, one that cuts out all oils, processed foods, refined carbs, and sugar. I thought maybe, just maybe, that I had found the answer to losing weight and feeling good.

One thing led to another and I was eventually diagnosed with thyroid cancer in 2012. My world came crashing down. At the time, I had been following this extreme form of veganism for almost two years and thought I was supposed to be protected from such a terrible diagnosis.

I continued on the vegan path even after my diagnosis and treatment, thinking if I just tried harder or got more restrictive, then I would be healthy. My diet got more and more restricted and I felt an eating disorder mindset start to consume me. I was always hungry, yet I wouldnt allow myself to eat the foods that would nourish and heal me.

Finally, after careful thought and lots of fretting, I decided to stop being vegan. I wrote a blog post about not being vegan anymore and lost a lot of friends over my decision (that blog post has over 500 comments on it). Once I was immersed into the vegan culture, it made it that much more difficult to mentally make that mental shift of eating meat again. I experienced bullying and shaming when I wrote publicly about my decision.

Ultimately, I consulted with a dietitian, an eating disorder specialist, and functional medicine practitioners to recover my health and a balanced relationship with food.

Certainly, not everyone has a negative experience on a vegan diet. There are plenty of people who would benefit great from adopting certain aspects of veganism, including incorporating more vegetables into the diet, and understanding the importance of not purchasing or consuming factory-raised meat.

I eat a lot of vegan foods and still create a lot of vegan recipes, especially since Im gluten-free and dairy-free to manage my autoimmune-related inflammation. I try to eat a variety of plant foods, while including animal protein with every meal. This is what works for me! I dont think there is a one-size-fits-all diet, I really dont.

The bottom line is that its important to be aware of the risks of extreme diets and any quick-fix approach to health. Based on my experience and exposure to the scientific literature on nutrition, a balanced diet including varying ratios of all of the macronutrients, will most often provide long-term benefits and a reduction of risk of nutritional deficiencies.


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1-Week Vegan Keto Diet Plan | Vegan at Heart

Sep, 30th 2019 5:41 pm, Article Recommended by Dr. J. Smith

Jump To: Vegan Keto Rules | What Foods To Eat/Avoid | 7 Day Vegan Keto Diet Plan | How Long To Stay On The Diet | Final Words

Many people are turning to a ketogenic diet to improve their health.

Considering the fact that low carb, ketogenic eating has been linked to numerous benefits such as weight loss, blood sugar control, protection against brain disorders and cancer, improved mood and anxiety reduction, its easy to see why 1

Theres just one small problem

The typical keto diet that most people follow is FULL of animal products such as meat and eggs, which understandably leaves many vegans wondering if the benefits associated with ketogenic eating are out of reach for them.

If thats you breathe a sigh of relief.

While it may seem tricky at first, it is entirely possible to reap the fat burning benefits of the ketogenic diet as a vegan, especially with the resources on this website.

This post will provide you with a step by step example 1-week meal plan, and hopefully youll come away with a feeling that vegan keto is not only achievable but a simple, healthy and effective choice for weight loss and numerous other benefits.Before you begin any vegan keto diet plan there are 5 rules you must follow to enter ketosis as a vegan.

A vegan is defined as somebody who does not eat or use animal products. This can mean choosing vegan supplement capsules (if you take supplements) and avoiding any products where an animal was involved in the production line, however how far you take this is up to you.

For the purposes of the ketogenic diet, vegan means not consuming any animal products including meat, fish, poultry and dairy.

Most people find that they need to eat less than 50g of net carbohydrates per day to achieve a state of nutritional ketosis 3

Net carbs are total carbs minus fiber. When following a ketogenic diet net carbs (not total carbs) are what counts because fiber basically does not affect blood sugar4

There are varying levels of ketosis and eating less 20g net carbs is a guarantee to put most people into deep nutritional ketosis, however on a vegan keto diet this extremely low level of carbs is not desirable as it greatly restricts the amount of valuable nutrients in your diet.

Generally a safe net carb range for a vegan ketogenic diet is in the lower range of 25g 50g unless you are burning a lot of energy and consuming more calories, at which point you may be able to increase your net carb intake above 50g 5

Protein is a vital nutrient provides many important functions in the body, so its important to get enough 6

The recommended daily intake of protein for people either not exercising or exercising moderately is 0.36g per pound of body weight. Adjusted for the fact that plant-based proteins absorb are metabolized about 10% less efficiently than animal proteins because they are more similar to our own protein, the RDA of protein for vegans is 0.41g per pound of body weight per day 7

For example a 160 pound woman who is exercising moderately would require 65.6g of protein per day (160 x 0.41 = 65.6).

Note that vegan athletes on the other hand (who are training with rigorous physical activity) have higher protein requirements between 0.41g- 0.95g of plant protein per pound of body weight.

If youd like to learn more about macros on vegan keto, see this article which is dedicated to the subject.

For most people carbohydrates are their primary source of energy, whereas on a ketogenic diet the body enters a natural metabolic state called nutritional ketosis and switches its primary energy source to fat 8

When on a vegan ketogenic diet you will typically consume between 60-75% of your calories from fat. You do not need to measure fat intake instead you measure the net carb intake to ensure it is sufficiently low and the protein intake to ensure it is sufficiently high. After that, you simply fill in the rest with healthy fats with foods like avocado, nuts, seeds and healthy oils like coconut and olive oil.

With vegan keto in particular you omit most beans, grains and legumes which are vital sources of certain nutrients such as calcium, iron and zinc 9

Supplementing with a comprehensive vegan vitamin tablet can be can be a good way to fill any potential nutrient gaps 10

One example of a quality vegan multivatim for keto is the Deva Vegan Multivitamin. It has a large range of vital nutrients in each tablet including a full daily allowance of vitamin b12 and can be purchased at a reasonable price. If you would like to check it out you can find it here.

[/vc_column_text][vc_column_text]Meat, poultry and fish are on the front row in the standard ketogenic diet because they are composed entirely of protein and fat. This makes meat an easy go to food source because it doesnt add anything to your daily net carb count.

A vegan ketogenic diet clearly does not include meat, but there plenty of other food choices that allow vegans to stay within their net carb limits.

If youd like to learn more about what foods you can eat on vegan keto see this list of over 100 low cab vegan foods.

Now, because many standard vegan staples such as rice, quinoa, lentils and beans are not allowed when doing vegan keto it can bit of a balancing act. Trying to meet your calorie and protein requirements while restricting your net carbs poses a unique challenge.

You need to avoid virtually all the foods in the avoid list, and restrict your food intake to items on the eat list, and make sure you monitor your carbohydrate intake (at least in the beginning).

In addition, just because an item is listed on the eat list does not mean you can consume unlimited amounts of it.

For example the difference between cup and 1 cup of strawberry halves is 4g net carbs. With a daily net carb limit of 30g net carbs, you can see how we need to be careful with your portions.

That said, its not as difficult as it sounds. With a little planning (and the 1-week meal plan below) youll see vegan keto can be very simple.

If you look up low carb vegan recipes on the internet and add up up the net carbs, you may find that many of them simply have too many carbs for a vegan ketogenic diet.

The plan below will provide you a simple framework to succeed with this diet.

The diet plan is in pdf format and it contains:

View original post here:
1-Week Vegan Keto Diet Plan | Vegan at Heart

How to Go Vegan: Key Info & Essential Advice –

Sep, 30th 2019 5:41 pm, Article Recommended by Dr. J. Smith

People commonly assume that going vegan requires enormous discipline and dedication. Luckily, nothing could be further from the truth.

Switching to a vegan diet is surprisingly easyand just a little reading puts you halfway there. By the time you finish this short guide, youll be well on your way.

Lets start by looking at how to construct a smart overall approach. The most obvious way to become vegan is to focus on eliminating animal products from your diet. Surprisingly, however, this method of transitioning is needlessly difficult. The truth is that gritting your teeth and exerting willpower makes the task of becoming vegan needlessly difficult. So lets look at a better way.

Instead of trying to cut animal products out of your diet, crowd them out. Put the emphasis on constantly seeking out delicious new foods. Every time you discover a vegan food that you adore, itll push the animal-based foods in your life further to the fringes. The more vegan foods you try, the more foods youll like, and the easier it becomes to eat vegan most of the time.

So cultivate the habit of trying new foods at every opportunity. The payoff is huge, and the commitment required is tiny. Just make a point of sampling at least five new vegan foods each week, and youll discover a steady stream of foods you love. Week by week, these items will begin crowding out the animal products that are currently in your diet. Before long, anytime you get hungry the first food that comes to mind will be vegan.

Does going vegan mean youll need to spend loads of time in the kitchen? Absolutely not. Youll be amazed by how many instant and near-instant options exist. Our list of easy vegan foods contains a ton of delicious items youll want to try.

Once youve checked the above list, here are our top additional vegan resources to help you discover fantastic new foods:

This guide will take you a long way in learning how to go vegan. And if you read the material at the above links, itll make your transition even easier.

Since a key part of learning how to go vegan involves discovering new foods, youre always in control of how fast or slow you go. You certainly dont need to go vegan all at once. Some people do it overnight, while others ease into it over months or even years. How fast you go is not nearly as important as whether the approach you take feels easy and comfortable.

Use whatever stepping-stones work for you. The goal, after all, is not just to go vegan but to stay vegan long-term. You want fill your diet with delicious vegan foods that youre delighted to eat every day.

Some people get intimidated by the thought of becoming absolutely, positively veganwith no room for slips or exceptions. If making a 100 percent commitment sounds too much for you right now, no problem. There are always smaller stepsthat still accomplish a great deal of good.

One of Americas most influentialfood writers, Mark Bittman, has long followed what he calls a Vegan Before 6:00, approach. That is, he follows a totally vegan diet from morning through afternoon, and then eats whatever he likes for dinner and the rest of the evening. Bittmans approach can easily get you past the halfway point towards becoming vegan. Simply by following Vegan Before 6:00, youll doubtless eat far fewer animal products than most people. If this approach sounds appealing, you can get ahold ofBittmans book on the topic.

Or perhapsthe idea of trying out a vegan diet sounds easy enough, but youre not ready to commit to this change for life. No worrieswhy not eliminate all that pressure by giving a vegan diet a three-week test-drive? One great benefit this approach is that itll put you well on your way to forming alasting habit. Theres nothing like trying out a vegan diet for a few weeks to get a first-hand look at how it really feels. The experience will put you in a great position to evaluate how well a plant-based lifestyle works for you.

And never forget: week after week, following a vegan diet just keeps getting easier. The more vegan foods you try, the easier it becomes to avoid animal products. Nearly every long-term vegan youll meet will tell you their transition went much easier than expected.

You could certainlyfigure out how to be vegan without reading a single book onthe topic, but why make things needlessly difficult? Just a little reading delivers an enormous payoff.

Nothing about going vegan is all that challenging, but its inescapable thatyoull need to make changes to the way you shop, cook, dine out, and so forth. Perhaps the best book on the topic, and certainly the most inviting one,is Kristy Turners But I Could Never Go Vegan!

If you want a free book that covers the same ground, you can read myUltimate Vegan Guide online right here at You really cant go wrong with any book that is devoted to explaining how to go vegan. Theyll all teach you in just a few hours all sorts of things that would take you months or years to discover on your own.

The greater your motivation, the easier you will find the transition. Books or films about dietary choices and animal agribusiness can greatly increase your commitment. So check out our recommended books and movies pages.

Vegans and meat eaters alike oftenexhibit alarming lapses in their knowledge of nutrition. And unfortunately these lapses cannot be remedied through indiscriminate reading. Manybooks and articles that cover vegan nutritionare full of misinformation.If you read nutritional guidance that is fundamentally wrong, and take its message to heart, you can put your health at serious risk.

So at all costs, make sure the first material you read about vegan nutrition comes from reliable sources. Perhaps the best introduction to the topic is our Vegan Nutrition Guide,This guide was written by Virginia Messina, MPH RD, who is one of the worlds top experts on vegan nutrition.

For a deeper exploration of vegan nutrition, check out Jack Norris and Virginia Messinas Vegan for Life. This book offers comprehensive information about vegan diets, including specific guidance for pregnancy, adolescence, fitness training, and old age.

Even the briefest study of vegan nutrition should convince you to find a reliable and regular source of B-12. This crucial vitaminisnt found in unsupplemented vegan foods. The easiest way to make sure youre getting enough B-12 is to take a sublingual B-12 tablet every two or three days. The consequences of B-12 deficiency are dire and potentially irreversible, so please dont take any chances with this crucial nutrient. An inexpensive B-12 supplement will satisfy your needs for an entire year for about$10.

Vitamin D, omega 3 fatty acids, calcium, iodine, and iron are other nutrients that may require extra attention from vegans. Check out our Vitamin and Supplements Guidefor coverage of these nutrients.

People wondering how to go vegan might assume that most of the work involves making new choices about cooking and dining out. But neither of these topics are as important as grocery shopping.

If youre going to change the foods you eat, that obviouslynecessitates changing the foods you buy. So why not learnhow to bumpyour grocery shopping skills up a notch? Lets look over that information now.

Every supermarket offers sufficient foods for a diverse vegan diet (beans, rice, pasta, hummus, soy milk, fruits, vegetables, etc.) Often, though, there are better places to buy these foods.When it comes to offering a wide variety of delicious vegan foods, a good natural food store blows away nearly every supermarket.

Natural food stores are unjustly maligned for being expensive. But that need not be the case if you comparison shop. In fact, where healthful foods are concerned, natural food stores often offer much better prices than supermarkets. Thats because supermarkets tend to sell their health foods at list price, whereas many natural food stores strive to offer competitive prices.

Theres a handy way to judge the quality of a natural foods store at a glance. Just compare the size of the produce section to the vitamins section. Thatll tell you which stores are sincere about their effort to offer healthful food, rather than just cashing in on high-margin pills.

As vegan and plant-based eating has gained popularity, many supermarkets have responded by devoting entire sections of their stores to natural foods. Some supermarkets do a great job on selection and price, while others dont.

The bulk department at a good natural foods store can save you a lot of money. Youcan dramatically reduce your food costs by purchasing staples like rice, beans, nuts, and cereal in bulk. The size of a bulk section is one of the best metrics for judging the quality of a natural food store. An excellent bulk section will offer items youd never expect, like coffee, seaweed, chocolate, and a wide assortment of spices.

Many natural food stores feature a deli that sells a variety of ready-to-eat vegan items. These deli items offer one of the best ways to easily try a number of new vegan foods. If you find a deli item you especially like, you can generally make it from scratch at home, at minimalcost.

So you can see that a good natural food store can offer some good deals on high-quality vegan foods. But be forewarned that vegans can still spend a fortune on at these places on certain convenience foods. Frozen vegan pizzas and TV dinners are often triple the price of theirnon-vegan counterparts. So if youre on a budget, you are best off buying most of your foods from the bulk section and produce department. A little cooking can save you a lot of money.

Just as a supermarket is probably not your best local source of groceries, your natural foods store may not be the best place to buy fruits and vegetables. Its worth your time to check into whether theres a farmers market or Community Supported Agriculture (CSA) farm in your area. Theres no better way to source your food as close to home as possible.

If you want to learn more about supporting local agriculture, check out this chapter from my Ultimate Vegan Guide. Your nearest farmers market or CSA may be much closer than you realize. Check out the directories of farmers markets and CSAs from

If youve got a sizable foreign population in your city, there will probably be excellent ethnic groceries worth visiting. Asian markets typically sell cheaper and fresher tofu than you can buy elsewhere, and they also carry a terrific assortment of cheap mushrooms and seaweed. Indian markets are worth visiting just for their papadums and jarred pickle relishes, and nearly all will sell remarkably inexpensive freshly-prepared samosas and pakora.

With any luck theres a Trader Joes market near you. The chain is famous for selling all sorts of delicious vegan items at rock-bottom prices. They even publish a listof their vegan items, although this list is never complete given that Trader Joes is constantly introducing new products and discontinuing old ones.

If you live in a community that lacks a good natural foods store, dont despair. can pick up the slack. They carry all sorts of essential vegan items, from energy bars to to hot cereals to cookies to nutritional yeast.

You can find every imaginable vegan food product on The trouble is that many items listed by third parties sell for exorbitant prices. But Amazon itself fulfills dozens of great vegan foods, at prices that are remarkably competitive.

We maintain a grocery page listing Amazons best vegan food deals. Its worth checking out even if you have a good natural foods store nearby, since you will certainly find items unavailable locally. Amazon wont carry every vegan grocery item you need, but you can save a lot of time and money by ordering some of your groceries through them.

Additionally, Amazons prices on supplements will usually beat local retailers. Weve got a page featuring the best deals on vegan supplements.

If youve never done much cooking, switching to a vegan diet can open up a whole new world for you. Vegan cooking is easy to learn, and will save you a ton of money. Youll be amazed how quickly you can master the basics.In fact, you dont even need to buy a vegan cookbook to get started making great food. Just check outour vegan cooking guide.

Once youve learned the essentials, it takes very little time to churn out delicious meals.The secret to quickly learning how to cook great vegan food is to realize that you can cook all sorts of magnificent meals without a recipe. Instead, just follow the below links to learn how to cook five essential meals, each of which can be prepared in a multitude of ways:

The above meals free you up from relying on complicated recipes. Learn them and youll always be ready to throw together a delicious and healthful meal in minutes. Theyre unbeatable options for anyone who wants to spend more time eating than cooking.

Its remarkable how far a little money spent on basic kitchen equipment will go. Just a few well-chosen kitchen items will open up all sorts of food preparation possibilities.

Some of the most useful kitchen appliances are extraordinarily cheap. These include items like toasters, blenders, slow cookers,and immersion mixersany of which can be purchased for the price of an average restaurant meal. More expensivemodels of these appliancesmight look fancier but they are unlikely to perform better or last longer.

There are also a few higher-end appliances that can be well-worth the price. In particular, Instant Pots, food processors, bread machines, rice cookers, and professional-grade blenders can be game-changing additions to your kitchen. But theyre only worth getting if youre sure youll actually use them regularly. See our Kitchenware Guide for buying advice on all these items.

Although you can happily get by purchasing the cheapest kitchen items, the one item not to scrimp on is a chefs knife.

Think of your main kitchen knife as a lifetime investment. The Victorinox Fibrox 8-inch chefs knife hits the sweet spot in terms of offering quality workmanship comparable to professional grade knives costing triple the price. Get it professionally sharpened every six to twelve months and itll totally transform your cooking experiences.

You may also want to buy a utility knife set. Since these knives are small, you can buy good ones inexpensively. Bread knives are another essential piece of kitchen equipment, not just for bread but for tomatoes. Since the blades are serrated, you dont need to go premiuma cheap bread knife will do the job fine and last for years.

One of the biggest mistakes that new vegans make is choosingthe wrong first cookbook. You absolutely dont want your first cookbook to be full of fussy-time consuming recipes. What you need is a cookbookgeared to easy meals that take 30 minutesor less to prepare.

If you later decide to branch out to more sophisticated cooking, go for it. But make sure that your first cookbook is devoted to the simplest and most hassle-free meals. There are severalfantastic choices, including:

These cookbooks are allperfectfor getting started. If you want to get a little fancier, check out Angela Liddons, The Oh She Glows Cookbook

Once you purchase an easy cookbook, consider also picking up an enormous general-interest vegan cookbook. That way, anytime you have a hankering for a classic dish, whether its pancakes or lasagna, youll have a solid recipe ready to go. When it comes to a big, beautiful reference cooking volume, you cant do better than Thug Kitchen. Or, if you want something truly massive, get ahold of Robin Robertsons 1,000 Vegan Recipes.

The cookbooks I just mentioned only hint at the enormous diversity of possibilities. You can find vegancookbooks devoted to every cuisine, including Italian, Indian, Thai, Mexican, and Ethiopian. There are likewise vegan cookbooks specializing in Instant Pots, one-dish meals,whole-grain baking, and even homemade vegan cheese. Discover them all on our vegan cookbooks page.

People thinking about how to go vegan often worry about the difficulty of dining out. Your local restaurant options may range from terrible to incredibleit all depends on where you live. Chances are, though, that you have more possibilities than you currently realize. Most mid-sized cities have a number of vegan-friendly restaurants. And even small towns can offer surprisingly good restaurant options.

Although there are a few online vegan restaurant directorieslike HappyCow and VegGuide, the best way to make sure youre not missing anything is to search vegan restaurants on the Google app on your phone. Thats because Googlehas a thousand times more listings and reviews than any vegan-oriented restaurant directory. Plus, given that Google owns the worlds best mapping software, its the best way to discover the vegan restaurants nearest to you.

Anytime I visit a new city, I invariably check HappyCow since its nice to read nothing but vegan-oriented restaurant reviews.

When you dont have a vegan restaurant nearby, your ability to easily find a suitable restaurant meal will vary widely by cuisine. Hands down the most vegan-friendly cuisine is Middle Easternavoid the meat and youre usually home-free. Thats because its rare for Middle Eastern mealsto contain dairy or eggs. But be on the lookout for Tzatziki, a cucumber dish made with yogurt.

Ethiopian restaurants arent all that common but if you can find one you can usually get a great vegan meal. Since East Africa isnt traditionally a place for dairy cattle or layer hens, Ethiopian food tends to bebased on meat, veggies, and grains. So if you avoid the meat and make sure the vegetables arent prepared with butter youre usually home free. Some Ethiopian restaurants garnish their entrees with sour cream so be sure to ask to leave it off.

Mexican food has greatpotential to be vegan-friendly, but its challenging to find reliably vegan Mexican restaurants. Youll have to watch out for lard in the beans and wheat tortillas, sour cream in the guacamole, and chicken stock in the rice.

Italian food is tough to order without cheese, and fresh Italian pasta usually contains eggs. But spaghetti made from dried pasta and topped with marinara sauce is reliably vegan. Just be sure to ask for no Parmesan cheese. Most Italian restaurants also serve a simple green salad with Italian dressing, although that too may be dusted with Parmesan cheese unless you request otherwise.

In Chinese restaurant food, chicken stock is the primary menace vegans confront. The stuff can can vanish undetectably into soups and the broths of otherwise vegan entrees. Dairy isnt part of traditional Chinese cooking, but egg can appear (or rather, disappear) in a variety of dishes.

Your dining options extend far beyond these cuisines. Visit our Vegan Guide to World Cuisines for extensive coverage of still more possibilities. And for more information on eating out, check out our vegan dining guide.

If youre traveling in the United States and need a quick meal, your easiest choices are probably Subway or Taco Bell. Subways got Veggie Delight sandwiches, which are vegan if you avoid the mayo and cheese (their whole wheat bread containshoney, but their white breads are vegan.) At Taco Bell, order a Bean Burrito, Fresco Style, and theyll swap out the cheese for chunky salsa.

There are also great delicious and satisfying options at Cal-Mexburritoplaces like Chipotle, Qdoba, and Taco Del Mar. These chains feature higher-quality, tastier food than either Taco Bell or Subway, but they are also much harder to find. offers an unmatched resource for finding local vegan and vegetarian gatherings. Just type Vegan into the search box and see what nearby events pop up. Many cities have vegan dine-outs or potlucks, and these are generally listed on Another increasingly popular sort of gathering is called Vegan Drinks. These Vegan Drinks events feature vegan bar food, often specially prepared by the venue for the occasion.

You can also meet like-mindedpeople at big regional veganfestivals, which are happening all over the world. Check out our directory to these events.

And for dating, most of the big platforms like OK Cupid, Plenty of Fish, and Match.comfeature categories for dietary preference, making it easy to find singlevegans near you. Also check outVeggieDate, a dating site that caters exclusively to vegetarians and vegans.

This short guide covered a lot of ground. So lets run through my main pieces of advice to make sure nothing gets lost:

As you can see, its easy to learn how to go vegan. There is always a multitude of ways you can take another step towards including more vegan foods in your life. Just by having readthis guide, youve gained some great advantages over most aspiring vegans.

Going vegan is all about discovering as many new foods as you can, from as many places as possible. Soremember that if its not fun, youre not doing it right. Youre headed in the right direction when you find yourself enjoying your food more than ever before. Just stay focused on constantly trying new foods, and youll make rapid and effortless progressno willpower required.

The rest is here:
How to Go Vegan: Key Info & Essential Advice -

Vegan Meal Plans – Veganuary

Sep, 29th 2019 10:44 am, Article Recommended by Dr. J. Smith

Meal plans are great for new and transitioning vegans. Youll discover new foods, make new routines and feel less anxious. Over time, planning becomes less important as vegan life becomes as comfortable as anything youve ever known. But in the early days, meal plans can really help to provide variety and flavour in your diet, and are great for boosting confidence. You may even want tocreate your own using our Blank Meal Plan.

Please note:

Quick and Convenient Meal Plan

Quick and Convenient

A weeks worth of tasty, healthy and easy-to-make meals to suit a busy lifestyle.

Click link above image to view meal plan.

Family Friendly Meal Plan

Family Friendly

Tried and tested vegan recipes to keep your loved ones (whether omnivore, vegetarian or pescetarian) happy!

Click link above image to view meal plan.

Gluten Free Meal Plan

Gluten Free

Everything in this meal plan is vegan, gluten free and absolutely delicious!

Click link above image to view meal plan.

Sports Nutrition Meal Plan

Sports Nutrition

Train hard, eat well. Boost your performance with plant protein and speed up recovery.

Click link above image to view meal plan.

What Real Vegans Eat Meal Plan

What Real Vegans Eat

A collection of the Veganuary teams favourite meals that we make and eat at home.

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Love to Cook! Meal Plan

Love to Cook!

Love to cook and experiment with flavours? Then this is the meal plan for you!

Click link above image to view meal plan.

Soya-Free Meal Plan


Allergic to soya? No worries!

Click link above image to view meal plan.

Nut-Free Meal Plan

A nut allergy shouldnt be a barrier to going vegan. This meal plan is packed with tasty, nut-free meals that everyone will enjoy!

Click link above image to view meal plan.

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Vegan Meal Plans - Veganuary

Vegan Diet Benefits, Best Foods, Risks and How to Follow …

Sep, 29th 2019 10:44 am, Article Recommended by Dr. J. Smith

Vegans choose to avoid eating all animal products for a combination of reasons, which typically include better health, easier weight loss or maintenance, protection against chronic diseases, and even a positive effect on the world around them.Those are just some of the benefits of a vegan diet.

In contrast, each year, the average American consumes more than 200 pounds of meat and poultry, which is about three times the global average. In addition, the average adult living in the U.S. consumes 607 pounds of milk, cheese and other dairy products each year, plus around 79 pounds of fat a year (including some from low-quality animal products), a whopping 22 pounds more than consumed in the 1980s. (1)

One of the biggest problems facing us today is that the mass production offactory-farmed animal products usually doesnt take into account the welfare of either the animals involved or us, the consumers. Another major player in this equation is the environment, since a large body of research now shows how much the industrialized livestock and dairy production take a serious toll on the ecosystem. For example, these industries appear to be accountable for a quarter or more of the total greenhouse gas emissions that are linked to alarming climate changes. (2)

Its clear by now that many adults (and children too) living in western, industrialized nations tend to eat too much packaged foods, often too many animal products and, to top it off, usually too little plant foods too. Processedfoods of all kinds, including low-quality meats and dairy products, are now produced in an increasingly mechanized manner that makes them more shelf-stable, cheap and convenient than ever before. Add in synthetic flavor enhancers, lots of sodium and added sugar too and youve got products that tend to be very tasty, calorie-dense and easy to overconsume.

Following a vegan diet is one way to avoid the dangers of conventional meat and dairy. So what do vegans eat? What are the benefits of a vegan diet, and how can you follow one? Lets take a look.

What is a vegan diet?

Vegans are vegetarians that take things one step further, avoiding all animal products in their diets. Many vegans make a commitment to eat more plant foods, especially fruits and vegetables, along with 100 percent whole grains, beans, legumes, nuts and seeds. In addition to making a commitment to eat fewer animal products, most also work on limiting ultra-processed foods, like white carbs and too much sugar (even though theyre technically vegan).

Theres several variations and definitions when talking about vegetarianism. Here are the most common:

What do vegans eat?

Fruit and/or vegetables tend to make an appearance in almost every vegan meal. For example, for breakfast instead of eating bacon and eggs, someone with a sensible vegan diet might have oatmeal, fruit, nuts, coconut milk and seeds. For lunch, it might be rice and beans with a salad. Throughout the day, vegans might snack on nuts, raw veggies and hummus, and more fruit. And for dinner, foods like tofu or beans, grains, sweet potato and more veggies are common.

Depending on the exact type of plant-based diet someone follows, vegans/vegetarians typically eat:

Note that if youre a raw vegan, some of these foods are further limited. Foods that are allowed in limited amounts on a vegan diet are those that have not been heated over 115 F.

What do vegans avoid eating?

Vegans eat NO meat, fish, eggs or dairy. They also might not consume honey or any products made with any sort of animal-derived ingredients like gelatin. Despite excluding meat, dairy, eggs and fish, not all vegan diets resemble one another since you can avoid animal foods and still consume many unhealthy ingredients like white bread, refined oils and lots of sugar.

A healthy vegan diet is one composed largely of unprocessed plants. Depending on the reasons someone chooses to go vegan, that personmight try very hard to avoid all animal products, junk foods, and also hyper-processed carbs or packaged vegan products made to be dairy or meat alternatives.

Can you eat bread as a vegan? This depends on if you eat only raw vegan foods or avoid gluten (a protein found in wheat). Those who are raw vegan or gluten-free vegan dontconsume grains or other foods made with wheat flour. However, its more common for vegans to include wheat and other cooked grains in their diets in order to have more variety. In this case, yes, vegans eat bread.

Some studies have found that compared to lacto-ovo-vegetarian diets (those who eat eggs and dairy but not meat), vegan diets seem to offer additional protection for obesity, hypertension, type 2 diabetes and cardiovascular mortality. (4) According to a report published in the Journal of the American DieteticAssociation, Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals. (5)

A vegan diet, when carefully planned and executed, can be healthy for most people however, its not always a good idea for everyone. Studies show that there are some nutrient deficiencies that tend to be higher among vegans, especially those consuming processed diets or struggling with other health conditions (like anemia, for example, or being underweight) that interfere with normal nutrient absorption.

Because a vegan diet can be both hard to follow long term and also potentially problematic, some people prefer to stick with a flexitarian approach to eating less animal products instead. For example, you might not consider yourself a vegan or even a vegetarian, but you can still make a conscious effort to limit your intake of animal products, focusing on eating plant foods the majority of the time. With this flexible approach you might still choose to have animal products several times per week but probably not every single day.

Switching to a vegan diet is considered a healthy move by many, but it may not be all its cracked up to be in some bases. Below are some of the downsides to eating a completely vegan diet long term (more than several months): (6)

1. Youll Likely Lose Weight

Cross-sectional studies of plant-based eaters (vegetarians and vegans) have shown that on average they have a relatively low BMI, especially vegans. (7) If you change your diet to favor plants and unprocessed foods, youre very likely (although not guaranteed) to consume fewer calories than you did when you were eating the standard American diet thats high in things like sugar, refined carbs, dairy and low-quality meat.

More than a quarter of the calories in many Americans diets come from highly processed and damaging carbohydrates, like soda and sweetened grain products, while another quarter come from animal products. Plants have fewer calories relative to their weight in other words, they have a lower caloric density and are also nutrient-dense. Theyre also high-fiber foodsand filling, which can help curb food and calorie intake more easily.

2. Improved Gut Health

Health markers like your weight, body composition, blood sugar, blood pressure and cholesterol depend on many variables: physical activity, age, body composition, time of day, stress, sex, hormones and, of course, your diet. All of these also influence your gut health, which in turn determines many processes in your body beyond just digestive health.Consuming a plant-based diet can make it easier to get enough prebiotics and probiotics to maintain a healthy gut environment.

The good bacteria that make up someones healthy microbiome need fiber from plant foods along with probiotics to flourish. Recent studies have revealed the roles that microbes in thegut play in numerous aspects of health, from burning calories to keeping us mentally sharp. A 2014 report published in the journal Nutrients states, The vegan gut profile appears to be unique in several characteristics, including a reduced abundance of pathobionts and a greater abundance of protective species. Reduced levels of inflammation may be the key feature linking the vegan gut microbiota with protective health effects. (8)

A September 2019 study found improvements in gut health from even a short-term vegan diet. According to Diabetologia, the study found a 16-week vegan diet can boost the gut microbes that are related to improvements in body weight, body composition and blood sugar control. (8b)

3. Higher Intake of Antioxidants and Enzymes

Vegans tend to consume lots of fresh produce, often in raw form. This can provide many protective antioxidants that fight free radical damageand also boost vital enzyme content. When cooked over a certain temperature, the enzymes found in foods become destabilized. Enzymes are important because theyre needed to break down the food into smaller nutritional units that the body can handle.

While the pancreas and other cells make enzymes in the body, raw foods provide more enzymes for the body to use. In a diet of purely cooked foods, the pancreas and other organs are overworked, because there is no external enzyme source, and as a result, they become exhausted. Eating a variety of veggies and including raw foods can help reverse this process.

4. Protection Against Metabolic Syndrome

When done the right way, a healthy vegan diet can help keep you protected from metabolic syndrome risk factors like high blood pressure, diabetes and insulin resistance. However, its important to note that not every vegan diet will have this benefit; the quality of carbs in someones diet (processed or unprocessed) and overall nutrient intake arestrong determining factors.

Hypoglycemia is a blood sugar condition that occurs when there is an imbalance between glucose and insulin levels. If you consume simple sugars (processed carbohydrates) that make your glucose and insulin levels spike quickly, the sudden drop in blood sugar that ensues leaves you hungry and sometimes dizzy and anxious too. Eating an unhealthy diet thats high in sugar, low in fiber, and high in inflammatory or processed foods means your glucose levels rise and plummet rapidly, and possibly that your insulin levels are too high and continue to rise higher, setting the stage for diabetes. A poor diet also impacts your blood pressure, cholesterol and triglycerides.

Consuming more whole foods and plant foods as part of a vegan diet can help lower inflammation, facilitate with hormone balance and keep this from happening. But again, not every vegan diet will guarantee this.

5. Less Impact on theEnvironment

According to the EnvironmentalProtection Agency, agriculture, forestry and other land use accounts for 24 percent of global greenhouse gas emissions each year, mostly due to cultivation of crops and livestock along with deforestation (clearing forests to have more land for livestock to live).

This estimate does not even include the CO2that ecosystems remove from the atmosphere each year in other ways related to the livestock industry, such as through processing and transporting of animal products, or from the impact that deforestation has on dead organic matter and soils. Neither does it reflect the serious issues of toxic waste runoff from factory farms, causing chemicals and pollution to make their way into the water supply. Moreover, concerns like hormones and antibiotics used in the livestock and dairy industries impacting both the ecosystem and food supply are considerations.

There are multiple environmental benefits to consuming less factory-farm animal products and rather purchasing sustainable, grass-fed products. For some people, theyre motivated enough to cut out animal products from their diets all together for these reasons.

In my opinion, you might want to consider some alternatives to a strict vegan diet, including Paleo vegan.

Compared to strictly being vegan, usually as a vegetarian or pescetarian youre able to get plenty of protein (amino acids) and vitamin B12 without supplementation, so overall I prefer those approaches. That being said, if youre a vegan I strongly suggest you supplement with vitamin B12 and consume plant-based protein powder dailyand also include plenty of nuts, seeds, mushrooms, beans, seaweed and higher protein grains (like quinoa, for example) in your diet.

Then theres the option to try a paleo vegan diet, which basically means you avoid most or all animal foods but also added sugar and processed grains or soy products. On a paleo diet, typically foods like meat, fish, vegetables, fruits, roots and nuts are encouraged, but all grains, legumes, dairy products, salt, refined sugar and processed oils are not allowed. Because there would be hardly anything left to eat if you followed both of these plans (paleo AND vegan), modifications usually need to be made in order to offer enough variety.Most raw foodists and fruitarians (such as those doing the 80/10/10 diet) followa vegan paleo diet, but this isnt easy long term and might not provide enough calories. (9)

You might also try the flexitarian approach, perhaps keeping your intake of animal foods to only one to three times weekly. A major benefit in terms of this lifestyle is that you get more minerals, omega-3 fats, protein andhealthy fats overall in your diet. Regardless of whether you choose to eat a vegan diet all the time or not, I recommend focusing on these dietary habits, which are the cornerstones of health no matter what your preferences are:

Related:What Is the Pegan Diet? Benefits, Downsides & How to Follow It

At the end of the day, each one of us reacts to eating in a certain way a bit differently. Its important to pay attention to how dietary changes affect you and to make changes based on whats actually healthiest, rather than just following how someone else tells you should should eat.

I personally consume about 70 percent raw plant-based foodsbut also about 30 percent high-quality animal foods like organic grass-fed beef, organic pastured dairy, wild-caught fish (wild-caught salmon is my favorite), and free-range organic poultry and eggs. Ive tried a number of diets, including vegetarian, vegan and pescetarian, and have found I really feel the best following this ratio. I call this ratio the healing foods diet and have also found this to have the best results with my patients. Heres the new, updated Healing Food Shopping List so you can have an extensive food guide to follow.

The bottom line: Always pay attention to your own biofeedback, monitoring how you feel as you make changes to your diet. Focus on factors beyond just your weight too for instance your energy levels, mental well-being, sleep, libido, skin health, digestion and cognition/concentration.

Related: Natto: The Fermented Soy Superfood

From the sound of it, you might think leaky gut only affects the digestive system,but in reality it can affect more. Because Leaky Gut is so common, and such an enigma,Im offering a free webinar on all things leaky gut.Click here to learn more about the webinar.

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Vegan Diet Benefits, Best Foods, Risks and How to Follow ...

Vegan meal plan | The Vegan Society

Sep, 29th 2019 10:44 am, Article Recommended by Dr. J. Smith

If you're new to vegan living, you may have at some point been daunted by densely intricate vegan recipes in glossy covers. If this has happened to you, don't worry: for every complicated recipe there's an easier one online, while you can simply substitute harder to get or more expensive ingredients. A search online will quickly tell you that you can swap cornstarch or arrowroot for plain old flour, while providing the correct measurements.

For this meal plan compiled by our registered dietitian, weve included lots of meals you should be able to buy ready-made in supermarkets and health food stores. Please check out the further reading at the bottom of this meal plan to find out more about buying and making vegan food and, if you'd like to read our second weekly meal plan, be sure to take our Vegan Pledge.

When planning your meals, include green leafy veg (kale, spinach, spring greens, watercress, rocket, pak choi) in them each day. Choose plant milk,cereal, spread and soya yoghurt that are fortified with vitamin B12, calcium and, where possible, vitamin D (making sure the latter is not animal-based).

Calcium-fortified bread such as two slices of (UK) Burgen's Soya and Linseed provides a significant amount of an adult's daily calcium needs (35%), as does fortified plant milk (34%) and 100g of calcium-set tofu (50%).

Eat at least one serving of linseed (flaxseed), walnuts or chia seeds every day to keep omega-3 fathigh. One way to do this is to add them to a daily green smoothie made with fortified plant milk. This will also increase your intake of 5-a-day fruit and vegetables.

Information on supplementation is given at the bottom of this page.

All serving sizes should be appropriate to your size, weight, age and the amount of exercise you do: only you will know whether you need a half can of beans or a full can!

In reality, you'll likely be batch making one meal and eating it for a few days that week. Choose one of these nutritious dinners and make sure to add sides to it that look to your 5-a-day, calcium, omega-3 fat and vitamin B12 intakes. People with coeliac diseasecan use naturally gluten-free starchy carbohydrates like sweet potatoes to form the base of their meals, and replace products containing gluten with alternatives like gluten-free cereal, bread and vegan burgers.

Breakfast: Vegan-friendly muesli topped with fortified soya yoghurt, a tablespoon of ground linseed (flaxseed) and berries

Some store brought muesli can contain honey (which is not vegan), unlike most non-vegan ingredients it is not in 'bold' as an allergen so make sure to look out for it.

Lunch: Baked sweet potato with houmous and salad

Evening meal: Meat balls (or chopped vegan sausages) in a spicy tomato sauce with peas and sweetcorn mixed into brown rice sprinkled with 5g fortified nutritional yeast flakes

Vegan sausages can be found in most supermarkets and health stores. Pre-made vegan meatballs can also be found in health stores.

Fortified nutritional yeast flakes can be found online and in health food stores. If unable to access it, replace with a sufficient amount of other foods with added vitamin B12 or take a supplement.

Snacks:Glass of fortified plant milk, apple, cashew nuts and a couple of Brazil nuts

Breakfast:A glass of fortified plant milk and a muffin

Lunch:Wholewheat spaghetti and soya mince and grated carrot bolognaise sprinkled with 5g fortified nutritional yeast flakes

Soya mince can be purchased at most supermarkets and healthfood stores, but if you're unable to find it you could substitute in lentils and/or mushroom mince.

Evening meal:Wholemeal wrap filled with spicy rice, beans and vegetables

Snacks:Banana smoothie made using fortified plant milk, kiwi fruit, cashew nuts and a couple of Brazil nuts

Breakfast:Banana and peanut butter on wholemeal toast and a glass of fortified plant milk

Lunch:Chickpea and couscous salad including grated carrot sprinkled with 5g fortified nutritional yeast flakes

Evening meal:Stir-fried marinated calcium-set tofu and vegetables with rice noodles

For crispier tofu make sure you press it first, this removes excess water which means not only can it absorb more of the marinade, but also fries better.

Snacks:Walnuts and a couple of Brazil nuts, an apple, satsumas

Breakfast:Wheat biscuits and fortified plant milk topped with six walnut halves and chopped banana

When purchasing cereals be careful to look out for vitamin D3 as this is not vegan.

Lunch:Bean and pasta salad sprinkled with 5g fortified nutritional yeast flakes

Mixed bean salad is available tinned in most supermarkets, and you can then add the pasta of your choice to it.

Evening meal:Chickpea, sweet potato and pepper curry with peas mixed into brown rice

To make a simple vegan curry sauce combine a curry paste with light coconut milk.

Snacks:Fortified soya yoghurt, an apple, satsumas and a couple of Brazil nuts

Breakfast:Porridge made with fortified plant milk topped with apple, raisins, a tablespoon of ground linseed (flaxseed) and cinnamon

Lunch:Tortilla filled with houmous, sweetcorn, grated carrot, 5g fortified nutritional yeast flakes and salad

Houmous is readily available at most supermarkets, but it's also really easy to make your own.

Evening meal:Veggie burger in wholemeal roll with salad

Veggie burgers are available at most supermarkets (be careful to make sure they are vegan as some contain dairy!) or you can make your own.

Snacks:Glass of fortified plant milk, banana, cashew nuts and a couple of Brazil nuts

Breakfast:Baked beans and tomatoes on wholemeal toast sprinkled with 5g fortified nutritional yeast flakes

Lunch: baguette from part-baked filled with falafel and salad

Evening meal:Baked sweet potato with soya chilli and cooked vegetables followed by fortified soya yoghurt

Plain soya yoghurt is also a great vegan alternative for sour cream, so you could have this with your meal to accompany the spicy soya chilli.

Snacks: Banana smoothie made using fortified plant milk, walnuts and a couple of Brazil nuts, apple

Breakfast:Vegan sausage, onion and mustard wholemeal sandwich and orange juice

Lunch:Vegan-friendly vegetable soup with pasta and 5g nutritional yeast flakes added followed by fortified soya yoghurt

When buying soup be sure to look our for dairy ingredients like milk powder as these can sometimes be added to soups. Also watch out for meat stock as this can sometimes be added to vegetable soups too.

Evening meal:Seitan steakwith BBQ sauce, sweet potato oven chips, peas and carrots followed by fruit salad, including kiwi fruit

You can buy vital wheat gluten to make seitan at health food stores and online, or make a steak from tofu or tempeh instead.

Snacks:Glass of fortified plant milk, walnuts, a satsuma and a couple of Brazil nuts

Vitamin D:In the UK, all adults should consider vitamin D supplementation during the autumn and winter as a minimum. The recommended daily intake is 10mcg (micrograms). Vitamin D3 from lichen and vitamin D2 are vegan-friendly.

Iodine:Every vegan needs a reliable source of iodine in their diet. Arguably, a supplement is the best option. In the UK, the recommended daily intake for adults is 140mcg.

Vitamin B12: The meal plan above includes adequate vitamin B12 from fortified foods. However, if you cannot include enough of them in your daily diet to provide at least 3mcg of vitamin B12, then a supplement is needed.

VEG 1 provides a reliable source of vitamins B12 and D, iodine and selenium.

Omega-3 fats:The meal plan above should provide you with enough essential omega-3 fat from foods such as linseed (flaxseed) and walnuts. Although it is not thought to be an essential part of vegan diets, long-chain omega-3 fats (EPA and DHA) can be obtained from vegan supplements, such as TestaandOpti-3.

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Vegan meal plan | The Vegan Society

The Complete Vegan Keto Diet and Food List | Onnit Academy

Sep, 29th 2019 10:44 am, Article Recommended by Dr. J. Smith

At first blush, vegans and ketogenic dieters dont have a lot in common. One eats no meat; the other eats tons of it. One loads up on carbs; the other takes pains to avoid them. They seem to be on opposite ends of the eating spectrum.But what if youre passionate about animal rights and still want to be lean and healthy, and youve found that your body just doesnt do well on carbs? Is it possible to combine these approaches? Can a person go vegan as a keto dieter or keto as a vegan?The short answer is yes, but its not easy. Trying to align two disparate eating philosophies will force you to walk a fine lineparticularly in a world of readily-available animal products and high-carb foods. Its an impressive feat to pull off.And, potentially, great for both your health and the environment.

So, if youre interested in being vegan and keto, heres how to do it.

First, lets be clear about what these terms vegan and keto really mean.

Vegans consume no animal products. Like vegetarians, they dont eat meat, poultry, or fish, but they also avoid dairy, eggs, and other foods that contain even trace amounts of animal ingredients. Most vegans wont eat gelatin (made from bones), casein (a milk protein), and fish oil supplements, or refined sugar (some brands of which use cow bones as a whitening agent).

There are many benefits to a vegan diet, including some that affect health and longevity. The authors of a 2016 study found evidence that reducing animal-based foods (when theyre conventionally raised on factory farms, that is, not organic) may reduce the incidence of diabetes, obesity, cataracts, and heart disease. Other people go vegan for ethical reasons, believing animal consumption to be cruel and harmful to the environment.

Now, what about those keto guys and gals?

Ketogenic diets originated in the 1920s as a treatment for epilepsy, but theyve since been credited for promoting a number of health benefits ranging from improved insulin sensitivity to everyday mental clarity, in addition to fast weight loss. Strict ketogenicor ketodieters limit carbohydrate intake to about 5% of their daily calories while keeping protein intake at around 20%. Fats, then, make up close to 75% of their calories. (For more details on setting up various ketogenic diets, see our guide HERE.)

Restricting carbs and relying on dietary fat causes the liver to convert fat into molecules called ketones, which are used as fuel. When ketones show up above a certain threshold in your urine or in a breath test, youre officially in whats known as ketosis, and your body is running on ketones.

One big reason people go keto is sustained energy. When you dont eat copious amounts of carbs, levels of insulinthe hormone that controls blood sugarremain much steadier than they do on the carbohydrate-based diet most people are used to. When your blood sugar is stable, you dont have afternoon energy crashes that make you want to fall asleep at your desk. A study in the Annals of Internal Medicine showed that a ketogenic diet controlled blood sugar more effectively than a more standard, low-calorie diet that was high in carbs.

Keto diets may also make it easier to burn extra fat off your waistline. Research from 2013 in the British Journal of Nutrition found that keto dieters lost more weight long-term than those who ate a low-fat diet.

Of course, one of the big complaints about a keto diet is thatlike a vegan approachits very restrictive and can be hard to stick to. Thats why we like to make people aware of a slightly less rigid approach we call Mod Keto that offers much of the same benefits as a strict keto diet but is much easier to follow long-term. With Mod Keto, carbs are raised to about 20% of your total caloric intake, protein to 2040%, and fat is reduced to 4060%. While not technically ketogenic (your body will probably not produce appreciable ketones at these levels), the higher protein and carb allowance supports workouts and activity better while still stabilizing blood sugar and promoting fat burning.

So weve got vegan and weve got keto Put them together and youve got a plan that has you eating a higher-fat, lower-carb menu that is also devoid of animal products.

It sounds simple enough in theory, but the two approaches can be contradictory. Low-carb, high-fat meat, fish, and poultry are staples for keto dieters, but they dont work at all for vegans. Meanwhile, high-protein legumes and meat substitutes are go-tos for vegans, but their carb content makes them verboten for keto adherents.

How, then, does a person balance the two?

The goal for the vegan keto-dieter is to eat:

Below are some foods that fit the vegan-keto bill nicely, courtesy of Liz MacDowell, N.C., founder of This is basically every vegan keto-friendly whole food in your typical North American grocery store, she says, which can help take care of the what-can-you-eat-on-vegan-keto question.

Good protein sources are marked with a p, while foods that have a higher-carb content (and should, therefore, be eaten sparingly) are marked with an asterisk (*).

**Even though theyre not derived from animals and are high in fat, oils such as canola, corn, rapeseed, and margarine are highly processed and have a poor ratio of omega-3 to omega-6 fatty acids. They promote inflammation in the body. Because they have low smoke points, these oils are also terrible choices for cooking. High heat will turn the fats in the oil rancid, and make it even more unhealthy, causing damage to your heart, neurological problems, and other health woes. Always cook with saturated fats, such as those found in coconut and red palm oil.

In our sandwich-with-a-side-of-bread culture, cutting carbs down to the wire trips many people up. Exact numbers vary person to person, but in general, strict keto dieters need to consume less than 50 grams of carbs a day, says exercise physiologist Michael T. Nelson, Ph.D. ( Some people need to go as low as 30 grams. The Mod Keto approach allows two to three times as many, but its still very low-carb compared to the diet of the average American. (For reference, one banana, one apple, or a single slice of bread would put you over your daily carb allowance on a strict keto diet.)

Cutting out grains, rice, bread, and pasta will reduce your carb intake substantially, but youll also have to cut way back on nearly all fruits (exceptions are in the food list above, though even those should be eaten sparingly). Starchy vegetables like potatoes and yams are out, too. And the sugary dressings and sauces you may be so accustomed to that you dont even question them anymore well, start questioning them.

If youre longing for carbs so badly that you feel your resolve to stay on the diet is breaking, its possible to trick your brain that youre eating them by making approved foods look more like your starchy favorites. Cauliflower can be grated into rice, or boiled and mashed like potatoes. You can slice zucchini into noodles to (sort of) replicate pasta. See Vegan Substitutions for the Keto Diet below.But by and large, youll simply have to develop a taste for fattier foods and rely on them to supply energy in place of carbs. Avocados, coconut oil, and nuts are all filling, flavorful options that can also power your workouts.

And speaking of working out, if youre a gym rat or avid runner, prepare for your workouts to suck for a while until your body fully adapts to the diet. If youre cutting out carbs for the first time, your body will need two weeks or more (and sometimes months) to fully support the demands of exercise with ketones. And if youve been relying on animal products, you may find it difficult to recover without the full array of amino acids that every serving of animal protein provides. Youve chosen a hard road to travel, nutritionally, but dont lose heart. Time and persistence will force your body to accommodate just about any regimen you subject it to, and there are plenty of people whose performance has thrived on unconventional diets.

A 2012 study found that gymnasts on a strict ketogenic diet for only 30 days lost weight without losing strength. The researchers concluded that keto eating may actually prove advantageous to athletes in weight-class sports since it could allow them to keep their strength up when competing at lighter body weights.

For anyone following any vegan diet, and athletes especially, the question always comes up: How do you get enough protein? Nelson recommends about 0.7g of protein per pound of your goal body weight as a baseline daily intake for active peopleand most nutritionists recommend up to one gram per pound if youre weight training. (Goal body weight means the amount you want to weighnot the number that currently comes up on the scale. So, if you weigh 205 pounds but remember looking and feeling your best when you weighed 175, eat 0.7g of protein x 175, or about 120 grams daily.)

Your main challenge will be to find plant-based protein sources to hit that number that isnt also high in carbs.

To get an idea of what that entails, consider that an average-sized person who eats about 2,000 calories a day will need 100200g protein daily (on the lower end for strict keto dieters, and on the higher side for those going the Mod Keto route). A three-quarter cup serving of sunflower seeds nets you 2530g protein, but also costs you 10g of carbs. Almonds have a similar protein-to-carb ratio at 30g to 15g per cup. The key is to accumulate enough protein from vegan sources without letting your carbs creep up too high.

Your best bet for low-carb vegan protein may be hemp seeds, which provides 30g protein and 8g fiber (NOT counted as carbs) in a mere half cup. Seitan, which is made from wheat, is another good choice and offers about 18g protein and 2g carbs every three ounces. Tofu and tempeh rank high as well (tofu has an 8:1 ratio of protein to carbs; tempeh is about 6:1).

If youre willing to go the supplement route, hemp and other vegan-sourced protein powders such as rice and pea, which have about a 5:1 protein-to-carb ratio, are the best choices and may be indispensable for athletes and workout fiends.

If you were doing a more conventional ketogenic diet previously and relying on animal foods, you may have only counted the protein in those foods toward your allotment for the day because they are complete sources. In other words, the protein in animal products contains all the essential amino acids that your body needs from food and in substantial amounts. This is a rare find in plant foods, and the reason that bodybuilders have historically kept track of the protein they eat from chicken, beef, and fish, but dont consider the amount they take in from vegetables, grains, and nuts. The thing is, though, while they may be less bioavailable than animal foods, plant proteins are still usable by your body and still count toward your totaland if youre going to forgo animal products entirely, youll need to get them in to support muscle, performance, and general health. Otherwise, youll be protein deficient.

Vegans have long known that they cant get all the amino acids they need from one source of plant protein, so they make an effort to eat a diverse selection of them and often combine foods in the same meal to get a complimentary assortment of aminos. You dont need to do this at every mealyour body can hold on to the aminos from one food a few hours until you eat another food with aminos that complement them and form a complete protein. But dont get in the habit of basing your meals around only tofu or only hemp. Eat as broad a menu as you can to ensure the richest nutritional intake you can. (See more reasons to limit tofu under the vegan substitutes list below.)

If youre already a keto eater used to animal products, the list below will give you ideas on how to switch to zero-cruelty food options while keeping carbs low. (Likewise, it will help vegans find lower-carb alternatives to their starchy or sugary favorites.) As always, be extra sure youre staying faithful to the diet by checking labels for the presence of added sugar, carbs, and hydrogenated oils (harmful, processed fats that have no place in any healthy diet).

Replace the foods youre currently eating in the left-hand column with those in the right-hand one.

Processed soy-based meat substitutes (such as Boca Burgers) and protein powders are major go-tos for people transitioning to vegan diets, but they come with a catch. A 2016 position paper published by Virginia State University explains that soy contains isoflavones, a kind of plant estrogen that can act like the female hormone in humans. While typical serving sizes (one to three of soy foods, or less than 25g of soy protein from non-concentrated sources like tofu) have not been shown to be problematic, amounts more than that (totaling around 100mg isoflavones or greater daily) could negatively impact testosterone. To our thinking, why take the risk? It may be best for a keto dieter to get the majority of his/her protein from nuts, seeds, vegetables, and supplements and less from soy products, apart from the occasional slice of tofu.

Dominic DAgostino, Ph.D., one of the worlds foremost ketogenic diet researchers and founder of, agrees. I generally avoid soy isolate and soy milk, he says. But I dont think this is a major concern unless you are consuming large amounts of soy. Note that fermented soy productssuch as soy sauce and tempehdont pose the same risk, and can, therefore, be eaten more liberally.

The following menu, courtesy of Dr. Nelson, will give you an idea of how a day of eating on a vegan keto diet could look (with a Mod Keto carb allowance). One things for sure: you can eat a high volume of food without having to worry about taking in too many calories, so youre unlikely to gain weight by accident with this style of eating. Its easy to stay satiated due to the fat content and the abundance of fresh vegetables makes this diet rich in phytonutrients and fiber. On the downside, its very tough to get enough protein in. As you can see, aiming for the bare minimum amount20% of caloriesalmost certainly requires supplementation.


Smoothie made with:Rice protein powder (30g protein) cup mixed berries1 tbsp MCT oil***1 tbsp almond butter1 cup chaga tea


3 servings tofu (300g)2 cups asparagus, baked2 tbsp MCT oil, as dressing


Salad with:1 green bell pepper2 cups cremini mushrooms4 oz chopped onion1 serving tempeh (100g)1 tbsp olive oil2 oz vegan teriyaki sauce


Salad with:2 cups spinach4 oz cucumber4 oz tomato1 cup red cabbage, chopped1 tbsp olive oil cup walnuts

Totals: 1,728 calories, 86g protein, 78g carbs, and 125g fat

***Whether you go full or Mod Keto, supplementing with MCT oil can help support ketosis by providing a quick-burning fat for fuel, says DAgostino. Other helpful strategies for making a keto diet more user-friendly, he says, include eating in a time-restricted window [such as 16 hours of fasting followed by an eight-hour period in which you get all your food in], and breaking the fast with a ketone supplement. You can have a whole-food vegan keto meal a few hours later.

While it hasnt been formally studied, it is generally observed that, if you are keto-adapted, says DAgostino, it is easy to fast for prolonged periods of time. This has practical benefits for occupations where stopping to eat would be an inconveniencesuch as for military personneland jobs where you do not want to lose the flow of productivity. If you do get hungry during a fast, DAgostino recommends taking a supplement that provides ketones (known as exogenous ketones), which will help sustain ketosis and energy. I typically take a ketone supplement late afternoon and follow up with a whole-food meal in the evening, he says.

OK, youve banished nearly all carbs from your diet, kicked out the animal products, found a way to get all your protein in, and have fallen in love with avocados. Youve pulled off the triple-Axel of diets or have you?

In your admirable pursuit of both personal and planetary health, theres still a good chance you may become deficient in one or more key nutrients essential for long-term health. These nutrients include:

Its essential for your skin, eyes, hair, and nervous system, Metabolically, it helps you digest protein, fats, and carbs. Unfortunately, B12 is hard to come by in plant foods. Some decent vegan, lower-carb food sources include nutritional yeast, fortified almond milk (which only has 1g carbs/serving) and nori (purple seaweed, 0.5g carbs)Still, most plant foods that offer B12 pack a lot of carbs at the same time (youll blow through 5g carbs getting your B12 RDA in nutritional yeast), so Nelson suggests getting the vitamin via a vegan supplement. Look for one that provides 610mcg of methylcobalamin (a form of B12), as opposed to cyanocobalamin, which is absorbed more readily

These omega-3 fats provide building blocks for cellular structures throughout the body and aid in the prevention of cardiovascular disease. Fish oil is the most common source of DHA and EPA, but a good vegan sourceand one that, arguably, offers a better concentration of DHAis algae (which is where those oily fish get their omega-3s from anyway). By supplementing with algae oil, youre effectively cutting out the middle-fish. Aim for about 300mg/day.

This mineral is the key ingredient in hemoglobin, which transports oxygen from your lungs to the rest of your body. When levels get low, hemoglobin drops, and energy and vitality take a nosedive. Hair and nails get brittle and weak. If youve ever met a vegetarian who looks pale and routinely complains of exhaustion, low iron is often the reason.Vegetable-sourced iron, known as non-heme iron, is harder to absorb than heme iron, which is found in animal products. This is why iron levels can plummet even when a plant-based dieter eats iron-rich foods like Swiss chard, nuts, and seeds. Its wise, then, for vegan keto eaters to add a vegan-based iron supplement to their diets. This goes double for women, who lose some iron every month through menstruation. For women 1950, 18mg of iron per day is recommended.

Being a vegan keto dieter doesnt have to limit you to salads and smoothies. It is possible to enjoy more gourmet fare by getting a little creative with how you prepare food. Liz MacDowell, a holistic nutrition consultant, and longtime keto dieter herself, offers up the following recipes, also available on her site

For the fish:

1 can hearts of palm, drained, rinsed, and chopped2 tbsp tamari, soy sauce, or liquid aminos tsp garlic powder tsp Sriracha or chili paste1 tbsp sesame oil

For the hempseed sour cream:

1 cup hulled hempseeds cup lemon juice cup waterpinch of salt


Romaine lettuce boats for taco shellsAbout a cup shredded purple cabbage1 scallion, choppedkelp flakes to taste (optional)juice of 1 lime


1. Add all hempseed sour cream ingredients to a blender and process until smooth. Add water if you want a smoother, creamier texture. Set aside.2. Place a saucepan over low heat and pour in the sesame oil. Add the hearts of palm mixture from step 1 and saut until everything is warm and the excess liquid is absorbed (about 5 minutes).3. Let the hearts cool a bit and then assemble tacos by layering the hearts in the lettuce boats first, then the cabbage, sour cream, and scallions. Sprinkle kelp flakes on top (if desired) and finish with lime juice.

Servings: 2, Calories per serving: 215, Protein per serving: 11g, Carbs per serving: 4g, Fat per serving: 16g


1 cups warm water cup peanut butter cup sugar substitute2 scoops plant-based protein powder cup cocoa powder2 tbsp coconut flour2 tsp baking powder


1. Preheat oven to 350 degrees and coat a baking sheet with non-stick cooking spray. In a bowl, combine the water, peanut butter, and sugar substitute.2. In a separate bowl, sift together protein powder, cocoa, coconut flour, and baking powder.3. Mix the dry ingredients into the wet ones. A thick batter with a frosting-like texture will form.4. Scoop the batter into the pan, smooth the surface, and bake 4045 minutes (check that its done by inserting a knife; it should come out clean). Let cool before serving.

Servings: 8 brownies, Calories per serving: 157, Protein per serving: 12.5g, Carbs per serving: 4.2g, Fat per serving: 9g

If going keto has you missing bread, this substitute offers much of the flavor and texture of real dough without the carbs or gluten.


cup psyllium husks3 tbsp ground flax seed1 tsp baking powderpinch of salt (add up to 1 tsp if using unsalted peanut butter)1 cup water cup peanut butter (almond and sunflower seed butter work too)


1. Preheat oven to 350 degrees. Add psyllium, ground flax seed, baking powder, and salt in a mixing bowl and whisk until thoroughly combined.2. Add water to the mixture and continue whisking until all the water has been absorbed. Mix in peanut butter until the mixture forms a uniform dough.3. Line a baking sheet with parchment paper. Scoop mounds of the dough onto the paper and flatten them into discs that are about a quarter-inch thick. Bake 60 minutes.

Servings: 4 rolls, Calories per serving: 252, Protein per serving: 9g, Carbs per serving: 4g, Fat per serving: 12.5g

Want even more recipe options? Pick up The Ketogenic Cookbook by Jimmy Moore. Its the most comprehensive collection of tasty keto-friendly eats weve come across yet.

See the rest here:
The Complete Vegan Keto Diet and Food List | Onnit Academy

South Beach Diet Phase 1 Menu –

Sep, 29th 2019 10:42 am, Article Recommended by Dr. J. Smith

Meal Plans, Grocery List, Exercise Guide, + Weight Loss Results

One of my favorite parts about South Beach Diet is that it rolls out in phase, so theres a clear beginning and ending.

That means, you know that you wont have to be on the diet forever, and you have a clearcut roadmap for losing weight and keeping it off for good.

There are key phases to the South Beach Diet, but for the purposes of this report, were going to covering all things Phase 1.

This means, youll learn:

With these things in mind, lets dive into South Beach Diet Phase 1, so you can learn exactly what to expect once you sign on.

If youve been looking for a super easy and fun way to lose weight, it has never been easier than the new South Beach Diet (read our review here).

Thats because they now have a meal delivery service, so theyll send you the right foods to eat, in the exact right portions, so you never have to wonder about what to make or if youre doing it right.

Their low-carb approach to weight loss, has been proven to help folks lose weight fast, and thats especially important during Phase 1, as you body reboots to this new way of eating.

Right now, you can lose up to 9 pounds and 3 inches during the first phase of the South Beach Diet.

Once youve started Phase 2, most folks can expect to lose 1 to 2 pounds per week. This has been shown to be a safe amount of weight to lose weight each week, so its a nice, healthy number to shoot for.

Of course, some people may lose more than that too. In many cases, the people who have the most weight to lose, may see a lot more weight loss than the numbers weve posted here, but its important to keep in mind that weight loss results are going to be different for everyone.

If you ever feel like youre not losing enough weight, you can connect with a South Beach Diet weight loss counselor for tips, guidance, and to get things on track.

Ready to finally reach your weight loss goals?

South Beach Diet Phase 1 is the perfect plan to get you there!

CLICK HERE to Activate a 40% SBD Discount Plus Get FREE Shipping

As the name 14-Day Body Reboot might suggest, Phase 1 is the first two weeks of the South Beach Diet. After these first 14 days are up, you will officially enter Phase 2, AKA Steady Weight Loss.

During this first phase, youre going to prepping your body for this new way of eating and living. Because of that, this ends up being the strictest phase of the South Beach Diet.

Youre going to cut way back on carbs, pretty much eliminate sugar, and say goodbye to booze and sugary drinks.

Dont worry, though, after you get through these first two weeks, youll slowly get to reintroduce some of these foods in moderation, of course.

You will be eating up to six times per day during Phase 1 of the South Beach Diet. Dont get things twisted, though!

Youre not going to be eating huge meals all day long these are six portion controlled meals and snacks. That means youll eat breakfast, lunch, and dinner just like normal. On top of that, youll get three snacks or shakes that you can have at different times of the day or night.

These small, but frequent meals help control your hunger, and keep you from having big hunger spikes throughout the day.

You should like the way you feel once you get used to it, and its nice not have those giant hunger pains sneak up on you and ruin your diet because you decide to overeat.

*You can find the Phase 1 PDF at the end of this post.

The South Beach Diet Phase 1 foods include plenty of lean proteins, healthy fats, and lots of non-starchy veggies.

Here are the foods you can expect to enjoy during South Beach Diet, Phase 1 if You Order Their Meal Delivery:

Of course, theres a lot more on South Beach Diets huge menu, and you have plenty of more great snacks and meals to choose from during Phase 1.

There will be some meals that you will prepare on your own if you sign up for South Beach Diet, and this is important. You will want to know what and how to cook your own healthy meals, that away youll be ready to life after South Beach Diet at some point.

You may also want to prepare some of you own snacks as well. Here are some of the things you can buy, if you head out to do your own grocery shopping:

Remember, when youre heading out to do your shopping, youre going to stick to these types of foods and drinks:

Here are some examples of foods in each of these categories:


Of course, the grocery guide has a lot more foods that you can enjoy.

Be sure to use the free South Beach Diet app after signing up to get a good idea of what to buy when you head out, or download the PDF at the end of this report for a more detailed list.

When it comes to getting exercise during Phase 1, dont think that you need to be training for a marathon. South Beach Diet knows thats not realistic, so its better to find a program that you can stick with over the long-haul.

Heres a quote from the South Beach Diet folks about exercise:

[Its] Better to find a 30-minute work- out that youll do daily. You wont burn a lot of calories each session, but the cumulative effect will be beneficial in every way.

Even something as simple as walking works when it comes to getting exercise everyday. In fact, South Beach Diet has something called Walking Intervals where you slowly build up your speed and intensity over time.

The first phase of their walking intervals looks like this:

The bottom line when it comes to exercise, is just find something that you enjoy, something that you can do for at least 30 minutes per day, and stick with it!

South Beach Diet Phase 1 is your chance to lose the most amount of weight in the shortest amount of time when you first start the diet.

Its the strictest phase when it comes to carbs, sugar, and alcohol, but it only lasts two weeks, and in the long run its worth it!

Joining the South Beach Diets meal delivery program is the easiest way to follow Phase 1, and right now is a great time to join! On top of that its super affordable!

Ready to Start Your Weight Loss Journey?

Right now is a great time to join South Beach Diet!

Hit the button below for a 40% Discount:

Phase 1 Explained by the Folks at South Beach Diet:

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South Beach Diet Phase 1 Menu -

South Beach Diet Review 2019 –

Sep, 29th 2019 10:42 am, Article Recommended by Dr. J. Smith

Reading Time: 3 minutesThe South Beach Diet was created back in 2003, its main purpose to eliminate all bad carbohydrates from a users diet. Cardiologist Dr. Arthur Agatston first came up with the program, published in book form. Theres no calorie counting, and the foods are higher in proteins and fats. Its marketed to people wanting to lose weight, to become healthier, and to adopt these eating habits for life. [1]How Does The South Beach Diet Work?

There are three phases to the South Beach diet, plus their own food line for shipment and purchase that takes the thinking out of eating. According to the website:

And some medical and nutritional professionals arent convinced with Dr.Agatstonsscience:

as of the early 2000s, there is no scientific proofthat eating low-GI foods will have any more weight loss effect than eating a normal, calorie-reduced diet that includes carbohydrates; that Dr.Agatstonalso fails to take into accountthe interaction of different foods when eaten together, which can dramatically alter glucose metabolism; and that this failure means that utilizing the Glycemic Index as a gauge for what foods to eat is not only confusing but also slightly misleading.(emphasis added)

The book itself runs around $10.00. But if you choose home delivery, meals will come to your door for 4 weeks at a cost of $339.99thats for one person. It doesnt include food or meal prep time for other family members.

One customer who purchased just the book said:

This diet is full of common sense and I have lost weight by following the guidelines. It is easy to follow with lots of veggies, sensible proteins and cutting out processed foods, white flour and sugar. There are some errors in the book though. In the first two week phase, you are supposed to avoid carrots (higher sugar content) yet in the first phase recipe section, the recipe includes carrots.

The diet itself seems logically safe, with no dangerous supplements promising immediate and unrealistic weight loss. The meals and snacks they offer arent full of unpronounceable ingredients. South Beachs main focus is to provide the dieter with a well-balanced nutritional platform and educate about good versus bad carbohydrates.

The bones of this diet are easy to follow and understand; there is no measuring or counting calories. Eliminating refined carbohydrates and sugar will help you feel healthier overall, with or without weight loss. The South Beach Diet promotes eating six small meals per day, which levels your blood sugar rather than a cycle of skyrocket/crash. [4]

But it has some problems. This diet is very low in calcium, so you will definitely need a supplement in order to hit your daily requirement. In Phase 2 you are allowed two cups of dairy per day, but this is still not enough.

If you purchase the diet program from South Beachs main website, you are roped into purchasing all of your meals and snacks at a cost of hundreds of dollars per month. And not all the reviews on the taste of those expensive meals are positive.

Even if you just purchase the diet book and forego the pre-made meals, you still have to make a lifestyle change. Getting your body into a state of ketosisthe whole point of all low-carb diets, where you burn fat because the carbs are all but gonecan have temporary side effects like dizziness, nausea, lethargy, and brain-fog.

The South Beach Diet hasnt really set itself apart from other low-carb programs, though theres nothing inherently wrong with it. Its marketed to the masses with plenty of celebrity endorsements but seems to have helped enough people to justify the no-doubt pricey promotion. Its strict but not dangerous, though it does lack sufficient calcium. The price tag is high, but pre-made meals may be worth the investment for some. I didnt see much in the way of raving or panning the taste of the shipped meals; mostly it came across as edible but not exactly something to get excited over. And of course, once you hit your goal weight youll still need to follow the South Beach guidelines. All in all, there are cheaper ways to go low-carb.

Originally posted here:
South Beach Diet Review 2019 -

South Beach Diet Phase 1: Meal Plan, Menu –

Sep, 29th 2019 10:42 am, Article Recommended by Dr. J. Smith

Phase One of the SouthBeach Diet: The South Beach Diet is a popular 3-phase weight loss program with monthly meal delivery of their preparedlow-carb, high protein, portioned foods, and it starts with Phase 1.

The goal of this first, 7-day phase body reboot is to reset your body for fast weight loss by breaking unhealthy cravings and bad habits.

By eating their low-carb, high-protein foods, youll transform your metabolism and switch from burning carbs to fat as fuel. This should encourage fast initial weight loss, and also help to prepare your body for sustained weight loss in Phase 2.

Heres everything you need to know about Phase 1 of the South Beach Diet:

How Phase 1 Works | Meal Plan | Food List | Sample Menu

Lets start at the very beginning,a very good place to start Do-Re-Mi, The Sound of Music

There are 3 phases in the South Beach Diet, and it all starts with the all-important Phase 1, aka The 7-Day Reboot.

Phase 1 is the foundation of the South Beach Diet, and it does three important things:

Normally your body burns carbs as its primary fuel source. When youre on a lower-carb diet, like South Beach, your body turns to its second option, which is fat. When you burn fat, you lose weight. Simple, right?

Heres a nifty infographic showing how cutting carbs and eating more protein helps you lose weight:

Healthy food is the foundation of the South Beach Diet, so lets look at the Phase 1 meal plan.

Phase 1 is the most restrictive phase of the South Beach Diet. Their specially selected menu of lower-carb foods for Phase 1 helps to reset your body and curb unhealthy cravings.

During Phase 1 youll avoid all: refined carbs, grains, fruits, beans and legumes, sugary drinks, and alcohol. Youll also limit dairy and diet soda.

South Beach Diet provides you most of your food for Phase 1 including 5 days of meals, plus bars and shakes. However, youll also need to add 2 days of DIY meals of your own healthy choices from their recipes or the Phase 1 food list below.

Each day during Phase 1 youll eat:

Need to make a grocery list? The foods approved for Phase 1 are listed below:

As mentioned, youll need to buy some healthy groceries in Phase 1 to supplement their prepared meals. Here is the South Beach Diet Phase 1 food list: (View as Printable PDF)

CHICKEN* skinless chicken breast ground chicken breast ground turkey breast turkey bacon (4 slices) turkey pastrami: lean (2 slices) turkey sausage: low-fat

SEAFOOD fish: all types sashimi shellfish: all types canned fish: tuna, salmon (packed in water)

CHEESE:(1 oz or about cup,unless otherwise noted) blue cheese Cheddar cottage cheese: 4% fat, cup farmer cheese feta goat cheese (chvre) mozzarella Parmesan provolone queso fresco ricotta: full-fat, cup soy cheese spreadable cheese (avoid canned cheese) string cheese: 1 piece Swiss cheese

LAMB:Limit to no more thanonce per week; removeall visible fat. center cut chop loin, chop or roast

DELI MEATS:(2 oz, natural, lower-sodium, nitrate-free) chicken breast: regular, smoked or peppered ham: boiled, natural, uncured, smoked (avoidsugar-cured, maple-cured, and honey-baked) roast beef: lean turkey breast: regular, smoked or peppered

EGGS: egg whites: 3 large whole egg: 1 large

DAIRY:(1 cup, unless otherwisenoted; limit to 2 servings per day as part of daily protein) buttermilk Greek yogurt: full-fat, plain, 5.3 oz kefir: plain milk: whole soy milk: unsweetened

NUT BUTTERS: (2 Tbsp) almond butter cashew butter peanut butter: natural

OILS AND FATS (1 Tbsp) avocado canola oil coconut: extra-virgin corn oil flaxseed oil grapeseed oil olive oil: extra-virgin peanut oil safflower oil sesame oil soybean oil sunflower oil walnut oil

OTHER: avocado: fruit Benecol spread or other plant stanol-based margarines, 2 Tbsp guacamole: cup mayonnaise: olive oilbased, 1 Tbsp olives: black or green, 1520

ketchup: 1 Tbspcream, whole milk, half and half: 1 Tbspsalsa: 2 Tbspsour cream: 1 Tbsp

spices & seasonings: low sodiumsoy sauce: low sodiummustard: not honey mustardbroth: beef, chicken, or vegetableherbslemon or lime juice

You can also enjoy the following drinks: black coffeetea (unsweetened)seltzer.

*Be sure to limit diet soda and other zero-calorie beverages made with artificial sweeteners!

*Source: South Beach Diet Handbook

Phase 1 is the strictest part of the South Beach Diet, but it only lasts 7 days!

So, why do they ask you to avoid certain foods? Eating too many sugary and processed carbs has thrown your metabolism and blood sugar out of balance, and the goal of Phase 1 is to fix that.

You could call Phase 1 a body reboot. By avoiding certain foods, Phase 1 helps get your body and glycemic index back on track.

In Phase 1 you should avoid these foods:

Here are some popular foods not allowed during Phase 1:

Tip: So, can you eat hummus? You can not eat hummus in Phase 1, as chick peas are a legume. After Phase 1 you can eat hummus(2 oz portion),but skip the pita bread and try it with veggies like carrot sticks, sliced cucumbers, and broccoli instead.

So, what do meals actually look like? Heres a sample South Beach Diet Phase 1 menu including breakfast, lunch, dinner, and snacks:

*Youll also drink at least 64 oz. of water per day. View more menu items

Good News: The variety of food increases after the week-long Phase 1 ends, and then youll have a lot more menu options for your meal plans!

Do you have to exercise during Phase 1? Yes. Healthy eating isnt enough for any weight loss program, as exercise is a keycomponent. Thats why the SouthBeach Diet asks you to be active and move your body for at least 30 minutes a day.

Get that heart rate up!

This exercise could be anything from taking a brisk walk or riding your bike, to a yoga or Zumba class, or swimming.

Tip: Walking your dog at the same time every day is a great way to get exercise and reduce stress. Plus, your brain loves routines!

*Related: Why You Should Skip Most South Beach Diet 50 Off Promotions

Do you ever eat at your desk or while driving? Yikes, thats not good!

Neither is eating too fast, as it causes you to each too much. Phase 1 encourages you to be aware of food, and slow down your eating. Put your phone away, relax and enjoy each bite.

Stress is a major reason why people eat too fast and make bad choices. During Phase 1 the goal is to eat mindfully andend your bad eating habits.

During Phase 1 of the South Beach Diet the company claims that you can lose up to 7 pounds in 7 days during Phase 1.

In an independent study, the average weight loss during the 7 days of Phase 1 was 5.8 pounds.

After Phase 1, you can expect to lose a sustainable 1-2 pounds per week until you reach your weight loss goal.

Tip: Users are encouraged to always eat everything in their monthly deliveries, as skipping meals does not help with sustainable weight loss.

*Related: How Much Does the South Beach Diet Cost? (Including Groceries)

Phase 1 of the South Beach diet can be considered a body reboot. Its 7 days (used to be 14) of relatively strict rules to clean out the junk in your system and ending your bad eating habits.

Its a way of letting your body know that, the times, they are a changing and the days of unhealthy eating and carb-cravings is over. Instead, youll be eating foods lower in carbs, and high in protein and fiber to encourage weight loss and better health.

As you can guess, Phase 1 is followed by Phase 2, which is the long-term weight loss phase lasting until you reach your goal weight.

Want to learn more? Heres todays best online promotion for new customers:

Not into meal-delivery? If you like to cook and would rather count points than be told what to eat, consider Weight Watchers instead!

You can also compare South Beach to Nutrisystem here! or view the WW food list here.

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South Beach Diet Phase 1: Meal Plan, Menu -