This article is written by Rob Maxwell (learn about his education), M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

Plant based eating

Let me start out with stating that my way of eating is plant based. I have been this way for several years. I have been going in this direction for over a decade.

Vegan and vegetarian diets

In the past decade we’ve gone from calling this lifestyle vegetarian and vegan to plant based.

As you may or may not know, a vegan is a person that doesn't eat any animal products at all. A vegetarian does not eat meat but may consume some other animal products. There are several types of vegetarians. I won’t go into all that. Let’s talk about plant-based eating.

A plant based diet

I like the term plant based. It is what it says it is: plant based. It doesn’t state never or always. It states based.

That is hard for a lot of people to grasp. In short that means that most of my diet is plant based. For some that are plant based, they may be pure vegans. For others, they just make plants the majority of their diet.

Why I eat a plant based diet

It works for me. For me it’s a matter of animal welfare, environmental reasons, health and taste.

I can say that it hasn’t been too difficult for me because I really don’t like the taste of any kind of meat including chicken, turkey, or beef.

When I was body building in my 20’s I ate so many chickens that I think I just developed an aversion to it. It’s disgusting to me.

For me to think it tastes good, it must be fried or doctored up in a way that is super unhealthy. I just don’t eat it. I feel the same with fish.

At times I’ll have a little dairy and at times I’ll have some egg whites but primarily I eat what grows in the ground.

The protein myth

The protein myth is one of the things that hold people up when it comes to plant-based eating.

Americans eat more protein than any other nation. We eat too much of it. Protein is considered the miracle growth food for body builders and many other athletes. We need it, but not as much as we have been led to believe.

Protein is the repairing macro nutrient. This means that protein is needed to help repair something when it is broken down.

We just don’t need as much as many proclaim. Carbohydrates and fats are the macronutrients that we use for energy. When we do more physical activity, we need more carbohydrates and fats to carry out the activity - especially carbohydrates.

Athletes need a little more protein than sedentary people - but the amount is just a little more. I've heard of athletes taking 3-4 times more protein than they need. That’s not only a waste but it’s unhealthy.

Keep protein in balance with carbohydrates and fats

All diets should be balanced. I call a balanced diet 20% protein, 60% carbohydrates, and 20% fat. The carbs can be decreased a little if you are very inactive or increased a little if you are highly active.

The protein should remain mostly the same. When a person is active and wants to gain muscle and/or strength, they need more calories in general (more food). They should keep the balance the same.

Studies show that we can only digest around 25 grams of protein in a sitting anyway. When more is taken in, it either gets wasted or stored as fat.

Think about that when you see those giant jugs of protein that brag about having 50 grams of protein per serving. Your body can’t even metabolize that. It is marketing and it’s a waste.

You can get all of the protein that you need from plants

Another myth that people use to argue against plant-based eating is the idea that you can’t get your protein from plant sources. This is a flat out lie.

There are many plant-based foods that are loaded with protein such as beans, quinoa, and soy.

There is something called “mutual supplementation” that states that if you combine certain plants such as beans and rice; you have a complete protein with all the amino acids (building blocks of protein) present.

It is very possible to get the protein that you need from plants, but you must plan accordingly.

You can still be unhealthy on a plant based diet

Eating a plant based diet shouldn’t be an excuse to eat a lot of non-animal foods that are simply calorie dense.

Some people brag about being plant based while eating primarily crackers and chips.

Sure, those foods are not loaded in saturated fats; but please don’t think that they are healthy! Processed carbs that aren’t animal based doesn’t mean they are good for you.

Being truly plant based means eating a lot of vegetables, fruits, nuts, beans, grains, and oats. The more whole you eat them; the better they will be for you.

Plant based versus animal based

I’m an exercise physiologist and a sports nutritionist. I’ve seen so much research. I know that research has been argued on both sides. I’ve seen both.

I’ve seen some studies out there that are the opposite of plant based and it’s being pushed on culture. I can assure you that those types of modern day “Atkins” are not good overall.

At the same time, I'm not going to tell you to not eat meat. I don’t tell my clients to not eat meat. If they want a meal plan, I'll make them either a plant based or a non-plant based plan. I believe both can be made to be healthy.

I’ve seen research (most notably, the China study) that shows how much better it is for us to not eat meat regarding chronic diseases, inflammation, moods, and hormones. The research is solid and clear.

I have seen research suggesting that lean meat is fine for us too. Who do you believe? That’s up to you.

For me, I choose to go plant based because I do believe that research and it’s worked very well for me.

Whatever you do; choose healthy, pure foods. Listen to your body afterwards. How does your body feel when you eat something? Do you feel bloated? Do you feel swollen?

If you want to try plant-based eating; start slow. You don’t have to do it all at once. Start to try certain plant-based foods and see how you like it.

Some people try a meatless Monday. If you don’t want to, that’s okay too.

Just do your research on protein. You will find that those pushing mega protein are either clueless without much education or they have an agenda. Too much of anything is not a good thing!

This article is written by Rob Maxwell (learn about his education), M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

Balanced diet menu

Eat this for a balanced diet

Balanced diet menu

1. Eat 5 fruit and vegetables for breakfast
2. Eat a good source of protein for lunch
3. Have a healthy combination of food for dinner
4. Have healthy snacks in between meals if you need to
5. Make water your primary source of hydration

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1. Eat 5 fruit and vegetables for your first meal of the day

You need to eat five fruit and vegetables every day. This will give your body the vitamins, minerals, trace elements, fiber, antioxidants and other plant compounds that it needs. The first meal needs to consist of 5 different, raw, whole, unprocessed fruit or vegetables.

5 fruit and vegetables for weight loss

Many people are worried about the sugar and carbohydrates of eating 5 whole fruit and vegetables every day. 

Fruit and vegetables cause fat loss. In fact, a trendy fruit-only diet causes to rapid weight loss in a matter of days. 

I wouldn't recommend this diet because it is low in protein - even though weight is reduced very quickly. The point is that fruit and vegetables cause you to lose fat and nourish your body with important nutrients at the same time.

Why do fruit and vegetables lead to fat loss?

Fruit and vegetables are high in water and fiber. The water content fills you up very quickly without many calories that could be turned into fat.

Your digestive system can't break fiber into usable nutrients. The combination of water and fiber keep your digestive system full for a long period of time before it gets empty and needs more food.

This is why fruit doesn't spike your blood sugar in the same way as the added sugars from processed food like cereal. Fiber prolongs the release of the sugars in fruit and vegetables. 

You get a small influx of sugar that lasts for hours. The sugar in processed food is dumped into your system immediately. This leads to the sugar spikes that cause diabetes, weight gain and other health issues.

It is a great idea to full up on fruit and vegetables for you first meal so that you feel more satisfied for the rest of the day. You won't start the day on a sugar-powered roller-coaster of energy.

Why should I eat 5 fruit and vegetables per day?

You should eat at least 5 fruit and vegetables every day - regardless of whether you want to lose weight or not. Here's why:

1. Fruit and veg prevent cancer, heart disease and mental illnesses
2. They are high in vitamins, minerals, antioxidants and other important nutrients
3. The fiber in fruit and vegetables feed good gut bacteria that protect the immune system, produce important brain chemicals, regulate nutrients and prevent disease

5 a day keeps the doctor away.

Which fruit and vegetables should I eat every day?

You can choose any 5 fruit and vegetables according to your budget, product availability, taste preference and season. Just make sure that you eat 5 different kinds every day and that they are fresh (uncooked and unprocessed). Raw fruit and veg are super healthy.

List of healthy raw fruit

1. Apple
2. Apricot
3. Avocado
4. Banana
5. Berries
6. Cantaloupe
7. Cherries
8. Clementine
9. Coconut
10. Dates
11. Figs
12. Grapefruit
13. Grapes
14. Guava
15. Kiwifruit
16. Lemon
17. Lime
18. Litchi
19. Mandarin
20. Mango
21. Melon
22. Nectarine
23. Olives
24. Orange
25. Papaya
26. Passion Fruit
27. Peach
28. Pear
29. Pineapple
30. Plum
31. Pomegranate
32. Strawberries
33. Tangerine
34. Watermelon

Great fruit ideas

List of healthy raw vegetables

1. Arugula
2. Asparagus
3. Beets
4. Bell Peppers
5. Bok Choy
6. Broccoli
7. Brussels sprouts
8. Cabbage
9. Collard Greens
10. Carrots
11. Cauliflower
12. Celery
13. Cucumber
14. Fennel
15. Green Peas
16. Kale
17. Lettuce
18. Parsnip
19. Red Cabbage
20. Seaweed
21. Spinach
22. Swiss chard
23. Tomato
24. Water Cress

Nature's super-food

2. Eat a good source of protein for lunch

The first meal should give you almost all of the micro nutrients that you need. There are some nutrients, however, that fruit and vegetables don't usually have. 

The second meal focuses on protein (which is also extremely important for your health). Protein-rich foods typically give you better sources of Iron and Vitamin B as well.

Why is protein so important?

Protein makes up every cell in your body. Cells die off and need more protein to regenerate.

Your body can store energy in the form of glycogen (sugar stored in the muscles and the liver) and fat, but it can't store protein.

If you don't eat enough protein regularly, muscle tissue will break down so that the body can fulfill its most vital functions (because protein is much than just a building block).

Muscle wastage from protein deficiency can lead to weakness, low metabolism, weight loss in some and weight gain in others, low energy levels, and faster age-related health decline.

How often do our cells regenerate?

Your entire body regenerates at an average of every 7 to 15 years.

The lining of your stomach and intestines are replaced every 5 days. Your skin regenerates every 2 to 4 weeks. Red blood cells regenerate every 6 months or so. Your liver regenerates every 2 years or less. Bone cells regenerate over 10 years (and the process slows as we age). Parts of the eye and teeth enamel don't regenerate at all. Some parts of the brain regenerate, while others don't.

What other roles does protein play in the body?

Cells aren't the only things that rely on protein for generation. Hormones, enzymes and other chemicals need protein just as much as cells for their formation. Your immune system depends on protein to work properly.

What happens when you don't get enough protein?

Signs of protein deficiency include:

1. Muscle wasting
2. Poor wound healing
3. Recurring infections
4. Low energy
5. Pale skin
6. Brittle hair and nails
7. Dry, itchy skin
8. Constant hunger cravings

Eat enough protein.

How much protein do you need per day?

You should get 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound) every day. That's 56 grams for the average male and 46 grams for the average female.

Dedicate your second meal to protein so that you get enough of this precious nutrient.

Good sources of protein

1. Eggs
2. Nuts
3. Nut butters
4. Chicken
5. Oats
6. Dairy
7. Beef
8. Pork
9. Turkey
10. Fish
11. Beans
12. Lentils
13. Legumes
14. Quinoa
15. Seeds
16. Seafood
17. Soy
18. Peas

Eat enough protein.

Animal sources of protein

1. Eggs
2. Chicken
3. Dairy
4. Beef
5. Pork
6. Turkey
7. Fish
8. Seafood

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Plant sources of protein

1. Nuts
2. Nut Butters
3. Oats
4. Beans
5. Lentils
6. Legumes
7. Quinoa
8. Seeds
9. Soy
10. Peas

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3. Have a combination of healthy foods for dinner

The first meal will give your body all of the fiber and most of the micro nutrients (vitamins, minerals, antioxidants, etc.) that it needs. The second meals will give you the missing nutrients like protein, iron and vitamin B.

The third meal gives you another important aspect of your daily nutrition requirements: calories. Calories are a measurement of food according to the amount of energy that they contain. 

Fruit and vegetables are typically very low in calories because they contain so much water and fiber. Protein should be used for rebuilding your cells and other important bodily functions. You therefore need more calories from food so that you have enough energy.

Many people like to reduce their calories when they go onto a balanced diet. This can lead to disastrous side effects.

Negative effects of calorie restriction

Your body needs calories to produce energy. Without calories, your body won't have the energy that it needs to do many important things.

1. Infertility
2. Weaker bones
3. Slow metabolism
4. Weight gain
5. Low energy
6. Weak immune system
7. Low concentration or focus
8. Moodiness
9. Depression
10. Lack of motivation
11. Hunger cravings
12. Addictive behavior
13. Hormonal imbalances
14. Muscle loss
15. Weakness

Don't eat too little.

Will I gain weight if I don't restrict my calories?

Remember that the fruit and vegetables will keep you fuller for longer. The protein from the second meal will have the same effect. You will notice that you have more energy and that you aren't as hungry so often because of these two meals.

If you eat great, your body will look great. You will be at a healthy weight when you are healthy. 

There are 7 ways to get healthy (and calorie restriction isn't one of them). Eat right (and avoid unhealthy food), exercise regularly, drink enough water, look after your gut, sleep enough, take care of your mental state and practice good hygiene. None of these healthy habits are negotiable when it comes to your health. 

If you do all of these things, you will have more energy because your body can perform all of its functions properly. One of those functions is energy creation through fat metabolism.

Unhealthy food causes weight gain. Added sugar and artificial sweeteners in processed food lead to weight gain.

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Fasting is a much better way to lose fat than calorie restriction. Exercise burns fat, improves metabolism and does over 100 other greater things to your body.

Unhealthy foods to avoid

You might not restrict your calories, but you shouldn't eat anything that is available. Unhealthy food will hurt your body and lower its energy production as a result. Avoid these foods:

1. Fast food
2. Fried food
3. Pastries
4. Cereals
5. Processed meat
6. Energy drinks
7. Sugar in coffee and tea
8. Soda
9. Condiments like ketchup and mustard

Save your health.

Healthy combinations of food

Eat the following healthy food ideas for dinner instead:

1. Chicken, pumpkin and brown rice
2. Roast beef with squash and spinach
3. Steak, corn and sweet potatoes
4. An omelet with cheese, tomato and ham
5. Vegetable stir fry with fish
6. Avocado chicken salad
7. Peanut butter and whole wheat bread
8. Yogurt and mixed berries

Here are over 50 healthy dinner options for you to choose from.

4. Have healthy snacks between meals when needed

If you still feel hungry in between any of these meals, you can have a healthy snack. You get to choose a food from any of the above three meals. 

Do you have left over from last night's dinner? No problem! Just make sure that you don't skip out on any of your three main meals because they are the most important. Don't skip out on your daily fruit and vegetables, for example, because you made too much chicken and sweet potatoes for dinner last night.

If you still want to reduce your calories, aim for green leafy vegetables as snack because they are extremely low in calories.

5. Make water your primary source of hydration

Almost half the western world doesn't drink enough water. Every cell in your body needs water. Blood uses water to transport nutrients or toxins from one part of your body to another.

Symptoms of dehydration:

Dehydration leads to many unwanted side effects:

1. Darker urine
2. Slow metabolism
3. Laziness
4. Low energy
5. Sleepiness
6. Lack of concentration or focus
7. Moodiness
8. Depression
9. Increased water weight
10. Weak immune system
11. Heart health decline
12. Hunger
13. Cravings for sugar, caffeine, nicotine or alcohol
14. Headaches
15. Bad skin
16. Overall weakness
17. Constipation and other digestive issues
18. Poor kidney health (kidney stones, kidney failure)
19. Erectile dysfunction
20. Dry eyes and eye strain

Drink enough water.

How to stay hydrated

1. Keep a water bottle with you wherever you go.
2. Drink a glass of water before you satisfy a craving for sugar, caffeine or nicotine - you will be surprised by how often your body was just thirsty!
3. Keep a large jug of water on your desk - you will automatically sip on it while you work.
4. Have a glass of water before your first cup of coffee or tea in the morning.

Additional notes on the balanced diet menu

1. Don't eat too close to bed time. This can reduce overall sleep quality and cause digestive issues.
2. Limit junk food as much as you can. Processed food is the number one contributor to obesity and bad health.

Conclusion

A balanced diet will give your body all of the nutrients that it needs. It will also eliminate the foods (like junk food or processed food) that damage your overall health. Any healthy diet is incomplete without a good exercise program. Stay Strong!

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