Scientist explains HOW to eat like Game Changers in 2020

Then, the documentary of the

game

changers

created a ton of controversy, but a great thing arose that motivated many people to eat more plants since the film came out to many of you requested a video on how to introduce more plants in the diet in a healthy way, so here we are here. Now. Let's not get stuck in food fights. It's not about Vegan versus non -vegan, maybe you want to go to 100% of the plants. You may only want to introduce more plants in your diet, but not completely eliminate animal products, we are not here to talk about anyone for making a positive change.

We are here to ensure that whatever your specific objective that achieves successfully and healthy, is it a word? Yes, so we are going to cover the 7 keys to eat more plants based on scientific studies, my own personal experience and the comments of nutrition did a simple community team work on Facebook, baby. We will cover what to eat about how to make the transition on how to avoid deficiencies everything you need to succeed and we will conclude with a downloadable infographic that summarizes everything for easy visual reference this video will be a little longer than usual, but I wanted to make a unique window with everything you need to start and crush it absolutely in

2020

.

Everything right, I am dismissed. Step One eats enough calories as Rain wrote on the page Great name because of the way a big for beginners is how to get enough food and calories without diet too much a dietary pattern where he tries to eat more calories. How about that? This is how people usually eat like this, then decide to reduce meat so that they begin to eat like this and then listen to all the stories I felt weak. I was hungry all the time. I did not have enough of Nutrient Xyz, yes, it is not surprising that you have experienced this before, so let's concentrate on what you want to eat more.

Instead of focusing on what we want to avoid, it is more productive and feels better at the end of the day if you are going to reduce meat, be sure to replace it with walnut legumes, etc., we will return to this in a minute with more details and prepare to eat more as in larger quantities. These trips, many people, eat large food dishes and yet. Talk entire plants that leads us to point number two. I complained about this in my

game

changers

, people often go from animal garbage to planted garbage, I understand. It is an easier change, it is tempting, but it is not what we are shooting in the long term, scientific evidence indicates that changing animal foods to refined carbohydrates that processed foods are now not improved our health now if they eat plants for great environmental or ethical reasons, but for health, we want to focus on the entire plants without processing does not mean that it has to eat everything possible.

It simply does not mean that artificial ingredients are not eliminated or add so that plants do not cultivate industrial concoctions. Okay, what happens to the beyond the impossible flesh and hamburger and all that? In fact, I am doing a complete video about those who come out very soon for now, let's say that if you are eating them from time to time to scratch that itching is probably not a big problem, but they are not the basis of a healthy diet. There are better and delicious options that lead us to the number three varieties, according to us, we are specific to the main groups are legumes of whole grains fruits and vegetables Phyton, but also wants to cover the different groups, but you also want a variety within each group.

They are now complementary, if you are like me, you may have a tendency to fall into a routine and just eat the same over and over again, the creatures have happened, so try a little challenge, I do it all the time. The next time I go shopping, buy a vegetable that has never had before let me know how it finds it well, but how do you really look at real life? This eats many plants. If you are just beginning, this can be a bit confusing, perhaps overwhelming. You are not sure what to do do not worry.

Simplicity is our second name, more like the last name, but it is fine. Here there is a visual take your dish imagine three sections the legume here could be lentils or beans of Tempeh chickpeas, anyone who chooses its favorite beginning with an entire grain or a section of brown rice of quinoa of vegetables with starch. Tomatoes, etc., seeds and spices of walnuts with powerful details will actually return to this in a minute and fruit people usually eat later or between meals now, that is just an example to obviously start very flexible, but perhaps that mental image with the three sections helps it to the beginning.

Maybe things are still a bit blurred, maybe need more examples for their juices to flow here, there is a full day of eating oats during the night with chia fruit and almonds lunches of black beans and edamame with spinach salad that I made that food in my video in my video of Japan. So go a look and the red lentil dinner of the curry, uh yum, does that help? I will have more links with ideas and recipe resources in the description that there are more meal ideas on the website than you have time to cook or eat.

Well, little confession, do you want to know the truth? This is not so complicated, I remember that when I started to sweat the details. I wanted to know exactly how many milligrams of everything I had to eat and exactly what time I was supposed to have it and should face the southwest. Are you in the same way? If so, I understand, but the truth is that it is not in the details that the key here is the general pattern, so if you are eating many plants mostly unprocessed and a variety of them crushes it, take a step forward one step at the same time.

We all like instant gratification, we want those results yesterday in the morning, there is a weight loss of 30 days and if that is too long for you, there is still a seven -day challenge, since you meet the seven -minute training. The problem with that is a real change has time, it makes no sense to change your diet overnight and give up after a month. There is no real benefit for you, the studies show that most people fighting for more plants and they give up in the short term once you overcome that three -month mark, it is much more likely to stay with it, some people can make the night transition and succeed, but most of us do better with a gradual stable change, it is not about what we eat today or this month, we are building this for 20 30 years. life.

How do we do this stable transition thing, happy that you have asked for one step at a time, give your body time to get used to each change? Maybe a couple of weeks. Maybe even a couple of months, for a long time that you take your intestine, you need to adapt to the different foods that your microbiome needs to change if you have experienced intestinal problems of gas swelling when trying to eat more plants that are often due to a sudden change if your intestine is accustomed to 15 grams of fiber per day for years and sudden Every week, so he is eating 15 grams of one day, he goes to a day of recoil one day, a good Thumbba rule must have 5 grams every week, so he is eating 15 grams from one day to one day, he goes to a good rule of one day, so he must have a good rule of 5 grams, so he is eating 15 grams from one day to one day, he goes to one day, he goes to one day, That you must have a one day fiber day, so you must eat a one -day fiber day.

One day he does it for a week than 25, and so on, but even more important than his intestine that adapts to new foods is his mind adapting to new habits, and that is a gradual process. Many people start with one day a week, like Monday without meat, do not worry about moving very fast, maybe one day a week is as far as you want to go or maybe after a while, you realize that you are growing in you and you want to add a second day, and so on, in one step at the same time there is a whole day of plants that seem too much for you at the beginning.

Okay, go slower. That's ok. Go even more slowly, do not remove the meat completely, but focus the food around the plants as Jim wrote, turn your dish upside down, decide what legume you will have, what whole grain, in the end, add some meat as a focus garnish in the next step in front of you, not the destination to 50 miles along the road 5 of the lowest resistance. It is really difficult to continue with something in the long term right through the willpower. Besides, it is not fun. Therefore, it is really important to find foods that we love and ideally love us if you hate the curly, try to eat a large stray collar salad, it will probably not last, maybe I hate that the vegetables bring the vegetables, you do not have to eat them raw if you do not like salads, they try to save if you do not like soups, eat the gray in a casserole.

The people who start this seems a bit incredible, the truth is steamed is steamed broccoli is like a snack for me now that it really is and was not always like that day that the broccoli was vaporized in lots for a week and I noticed that I was having difficulty stopping it, I was eating it from steam as if it were a sweet. It was like, who is you, but that took a while, so until your preference has changed naturally? You have to help many people. It is not the meat in themselves that they are missing are the condiments and the dressing and the flavorings, a great dressing can make a big difference.

I love adding tahini or hummus to legumes and salad grains, but if you want a more elegant dressing, Derick Simnet has some great ideas for sauces that are healthy and not many spices and herbs, they are phenomenal for antioxidant taste and nutrition. Cinnamon Chile and, of course, onion and garlic and let's not forget the vinegar and some people say that the plants are soft, another trick that I love is to add fruit to the salads orange grapes apples dates have you found other tricks to add flavor to your food, please? Share them below, I want to learn some new tricks so that they still light on the subject of facilitating things, another key technique is batch kitchen if each meal has to do from scratch, that is a murderer, no one can afford.

I bet that cooking the legumes and grains one pound for the time I divided them into tupperware and I freeze, so I always have food ready to use, I am never trapped between hunger and delivery pizza, more preparation preparation less perspiration, it is also ideal to go to meals or five in which I worked in UCLA in recent years, and I approached these long experiments of 14 hours café. I didn't need vending machines. It was fine and I saved a lot of cash, so it is important to prepare for success, step 6, be easy with yourself, since Jessica wrote, do not let the perfect be the enemy of the good, do what you can until you can do whatever you want.

Don't be too hard with yourself. I can't stress enough. I see that people sweat the details or stress because they had a piece of cheese after six months in plants, does it sound familiar stop trying to be perfect? That will only stop you. Let that pressure go, I learned this in the difficult way. Can you add an improvement last week? If so, it is advancing, it is in the 99th percentile for the overacios that concentrate on a change that can implement that seems sustainable if you eat that hot dog on July 4 or the occasional food of restaurants helps you relax and feel normal and otherwise, then do it, it is not a trap.

If it is part of the plan, just make sure that it will not be a slippery slope, some of us cannot give an inch and if you know yourself, but for most of us, what really matters is that general consistency? Robyn wrote that we were vegetarians and then completely based on plants without stressing on the rare fantastic output mentality. It is better to be at 80 percent or 50 percent for years than one hundred percent for a month as well as well, do you have some people around them with common objectives that have a great effect on their chances of success?

Have you tried to make some of these changes in lifestyle only in a vacuum or even worse? With his family and friends doing the opposite and perhaps giving him difficulties, very difficult, there are innumerable healthy eating communities worldwide, so one in person if he can, but even the online groups can help feel very free to join our page or any other Facebook communication, etc. If you found an excellent that you like, please share the name andLink below. So, other people can verify it in step 7, is there no change implies uncertainty? That is normal. The key is quality information.

So keep reading good sources continues to inform you, I recommend not trusting a single source. Nobody has the truth, it is not the Joe Diet versus Susan's diet versus the Jack diet, nobody possesses science or has secret information that nobody else has access to the fact that it is not about finding that correct guru in which we can trust to verify that all triangulate information, it is more work, but it will learn a lot except for me. You can totally trust me, of course not, verify everything I said, do me a favor and keep me on my feet fingers, people challenge me comments all the time and that is how it should be when it comes to doubt that people care mainly about three protein iron nutrients and calcium that I have made videos about those in detail, but here are the animal and vegetable foods that have a lot of proteins that all plants have Concentrated in legumes and seeds, there are essential nicing amino acids in all foods without plant or plants that have all girls girls.

The acids you need provide your energy and take as adequate and are not dying of dying of calories. There are some exceptions, for example, older people with very small appetite, we have difficulty obtaining enough food and calories or people with gastrointestinal problems that cannot tolerate legumes, for example. And animal products are an option, it is not necessary that there are many studies that do this point, covered several of the protein videos and another has just left the month of Chris Gartner of Stanford, the authors write foods rich in protein such as the legumes nuts and sufficient seeds to achieve the adequacy of complete proteins.

The claim that certain plant foods lack specific amino acids are demonstrably false, all plant food They could have made anyone who ate a wide variety of integration plants of everything, and have a wide variety of plants. protein we need and all amino acids. We need if we choose to eat animal products or not, byron. I also made videos. There is a lot of iron in plants, the richest sources include the legumes of green leaves and seeds such as chia and its iron, it is not associated with better health results. The other face is that absorption is a bit more variable, it can be inhibited by tea and coffee and increase vitamin onion garlic and beta -carotene, so if you need more iron, do you want to avoid tea and coffee during meals and want to favor food such as broccoli?

Citrus red peppers onion carrots and sweet potatoes. Well, finally, but not least, this is quite simple because the best sources are green leafy vegetables such as the curly collar and necklace vegetables that have as much or more calcium than milk, and it is also more bioavailable. Another big problem that people have is that the B12 supplements is the great, it is a good idea International City. And the last is the DHA and the EPA of the long DHA chain and the EPA if it does not eat fish, it can obtain them directly from the sea algae, which is where the fish obtain them, our body also produces them from the shortest fatty acid wing that it obtains from the nuts and seeds such as the chías or the flaxseed nuts, some experts recommend the additional caution of an algae based on algae, I do not feel with algae based on algae.

Too much force. Either way. This is an area in which the evidence is not clear, there is a couple of essays that point to some benefit of supplementation, although most research seems to indicate any benefit, but there seems to be no disadvantage of supplementation, so if you want to play safe and take the supplement, I do not see a problem with that, so that is the time of it. Get me if you have any other question. I did not cover this infographic summarizes everything we cover in the video. You can download it in the following link.

I hope it helps you start and take that first new step, new year, right? So let's crush this in

2020

happy holidays. Everyone loves this guy if you thought that the video was useful to consider with others that could be interested and press it as a button and subscribe to get more simple nutrition. Also. Do not hesitate to link with me on Twitter to get more in -depth nutrition sciences thanks for seeing you and I will see you in the next to say