Alessandro Devante - Plant Based Diet For Beginners: 100 Recipes And Complete Guide To Eating A Whole Food, Plant-Based Diet And Living Healthy

Plant-Based Diet For Beginners 100 Recipes And Complete Guide To Eating A Whole Food, Plant-Based Diet And Living Healthy (Plant-Based Recipes) Alessandro Devante Copyright 2018 Alessandro Devante All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate.

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Junks and unhealthy foods are one of the major reasons for various health conditions, diseases and obesity. Many animal-based foods and junk meals are highly processed and filled with unneeded calories, saturated fats, added sugars and preservatives that are harmful to your body and general well-being. What we eat or do not eat affects our health and body positively or negatively. In one way or another, diabetes, hypertension, heart diseases, liver diseases, kidney diseases, cancer and other diseases are related to what we eat. A whole food plant-based diet is a healthy diet that focuses on whole, unprocessed or minimally processed plant foods, such as tubers, legumes, whole grains, vegetables and other plant foods, which reduces your susceptibility to having cancer and many other diseases and supports quick weight loss.

The plant-based diet cuts back on animal-based foods which is a major source of saturated fat and cholesterol in the omnivores diet. The plant-based diet is a great option for you, if you are concerned about the risk of having cancer, if you want to prevent chronic diseases like heart disease and type 2 diabetes, if you want to help the planet and you ethically or morally object to eating animals or animal products and if you want to cut down on the carbon footprint of your diet. Focusing on whole, unprocessed plant-based foods will help you reverse and improve many health troubles, any autoimmune conditions and excess weight. The plant-based diet is a delicious diet with several new delicacies and plant-based adaptations of the foods you already love. Once you get started on the plant-based diet, your energy level increases, you begin to lose weight and it gets easier as your body gets used to plant-based foods.

Getting started on a plant-based diet can be exciting and a little overwhelming at first.

You begin to wonder how to remain on the diet eating only whole and plant-based foods and you are often confronted with the difficulty of figuring out what to eat or not to eat. Perhaps you also want to improve your health by improving your nutrition. Learning to eat a more whole food, plant-based diet will help you become better, be healthier and live longer. As with many other diets, it is important that you do not make radical changes on your diet without consulting your doctor, most especially if you have any medical issue or you are getting treatment. The change in diet has an effect on the body and some treatments and medications may need to be changed, or observed within a short period of time.

Figuring what to eat is not so difficult on the plant-based diet: just eat whole and unprocessed plants - it's that simple.

There are lots of whole food options to choose from on the plant-based diet. On the plant-based diet you only need to eat the right healthy plant-based foods and you can eat as much as you want. You do not have to count carbs, calories or control your portions. What To Eat The following are plant based categorizes to choose from and include in your meals: Good and Healthy Starches Eat healthy starches that are loaded with so much nutrition such as steel-cut oats, sprouted whole wheat, brown rice, squash, red potatoes, sweet potatoes and more. Vegetables and Fruits Eat an assortment of fruit on a regular basis, such as cauliflower, celery, beets, garlic, bell pepper, pears, bananas, mangoes, peaches, oranges, lemons, limes, apples, figs, raspberries, blueberries, strawberries, blackberries and many other fruits and vegetables. Greens Greens are a very important part of a whole food plant-based diet, and it is important to regularly include loads of it in your diet.

Dark, leafy green vegetables are nutritious and filled with iron, calcium and loads of vitamins. Examples of greens that you can add to your daily diet include collards, broccoli, spinach, kale and lots more. Healthy and Unsaturated Fats Saturated fats are unhealthy fats that cause harm to the body and health. There are healthy fats that are good for you, otherwise known as unsaturated fats. The good news is that only a few plant foods have saturated fats. Plant foods with healthy unsaturated fats include canola oil, olive oil, hemp seeds, chia seeds, flaxseeds, walnuts, raw almonds and avocado.

Proteins Beans are good protein sources, such as garbanzo beans, pinto beans, kidney beans, black beans, lentils, etc. Seitan, tempeh, tofu, edamame (soybeans) are also great protein sources. Other great protein sources are organic soy yogurt, almond milk and soy milk. Seeds and nuts are also great sources of protein, like hemp seed protein powder, chia seeds, ground flaxseeds, walnuts and raw almonds which are full of nutrients. Other Healthy Food Sources As you get used to the plant-based diets, you will discover more healthy food options that are plant-based and you will discover how to put them all together seamlessly. Such food options may include, spices, seasonings, nutritional yeast, spirulina, turmeric, cinnamon, green tea, red wine, etc.

Learning to combine to these food options into meals is not as difficult as it may seem, with time, you will become fully acquainted with making delicious plant-based meals with little or no effort.

Desiring to change your diet is a start, but not enough. It is important to change gradually and change in phases. I have outlined four phases of change into the plant-based diet without upsetting your body. The Meat Reduction Phase Gradually reduce the meat, start with a day of the week and then, progressively extend to other week days. Another way to do this is to begin by getting rid of red meat, and then chicken and turkey, then fish and other seafood in succession over a period of 1-6 months.

Importantly, work with what is comfortable for you. Once you have gotten rid of the meat, it becomes necessary for you to try out new plant based foods that are nutritious and avoid giving in to the temptation of just filling your diet with starches that are less nutritious. The Eggs Elimination Phase Eggs are not necessarily free of unkindness and cruelty. Once you have successfully eliminated red meat, poultry and sea food. You should also get rid of the eggs from your diet and it gets easier at this level. The Milk and Other Dairy Products Elimination Phase There are some milk alternatives on the plant-based diet such as almond milk, soymilk etc.

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