Scientist explains HOW to eat like Game Changers in 2020

So the

game

-changing documentary created a lot of controversy, but something great came out of it: it motivated a lot of people to eat more plants. Since the movie came out, many of you have asked for a video on how to introduce more plants into your diet. in a healthy way, so here we are. Now. Let's not get bogged down in food fights. It's not about vegan versus non-vegan. Maybe you want to be 100% plant-based. Maybe you simply want to introduce more plants into your diet, but not eliminate animal products completely. We are not here to discourage anyone from making positive change.

We are here to make sure that whatever your specific goal is, you achieve it successfully and healthily. Is that a word? Yeah, so we're going to cover the 7 keys to eating more plants based on scientific studies, my own personal experience, and simplified nutrition commentary, Facebook community teamwork, honey. We'll cover what to eat, how to transition, how to avoid deficiencies. Everything you need to be successful and we'll 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 do it. a one-stop shop for everything you need to get started and absolutely ace in

2020

.

Alright, I'm excited. Let's do it. Step one, eat enough calories, as Rain wrote on the page. A big name, by the way, an important one for beginners is how to get enough food and calories without dieting too much. A dietary pattern in which you try to eat more calories. What about that? That's how it usually is. People eat like that and then they decide to cut back on meat and start eating like that and then we hear all the stories that I felt weak. I was hungry all the time. I didn't get enough nutrient XYZ. Yes, it's no wonder you've experienced this before, so let's focus on the positive: what do you want to eat more of?

Instead of focusing on what we want to avoid, you are more productive and feel better at the end of the day. If you are going to reduce your meat consumption, be sure to replace it with legumes, nuts, whole grains, etc. We will return to this. in a minute with more details and get ready to eat more in larger quantities. This trips up a lot of people. I eat big plates of food and yet I never think about it because plants are generally less caloric dense. Which means you can eat more food. with fewer calories. Especially if we're talking about whole plants, which brings us to point number two.

I complained about this in my review of revolutionaries, people often go from animal trash to plant trash, I get it. It's an easier change. It's tempting, but it's not what we want in the long term. Scientific evidence indicates that switching from animal foods to refined carbohydrates which are processed foods does not improve our health now if we eat plants for environmental or ethical reasons. Brilliant. But for health reasons we want to focus on whole unprocessed blintz plants, it doesn't mean you have to eat them all. It simply means that no artificial ingredients should be removed or added, so plants are grown and no industrial concoctions are made.

Well, what about the afterlife of meat and the impossible burger and all that? In fact, I'm making a whole video about the ones coming out very soon for now. Let's say if you eat them once in a while to relieve the itch, it's probably no big deal. But they are not the basis of a healthy diet. There are much better and delicious options, which brings us to point number three: varieties. Well, let's be specific, the main groups are legumes, whole grains, fruits and vegetables, nuts and seeds, and let's not forget herbs and spices, and we could also add mushrooms to that list.

Technically plants, but they are excellent. So you want to cover different groups, but you also want variety within the group. Each vegetable has a different composition of antioxidants, phytonutrients and different types of fiber. So now they're complementary, if you're like me. You may have a tendency to fall into a routine and just eat the same thing over and over again, we are creatures. So try a little challenge, I do this all the time. Next time you go shopping Buy a vegetable you've never eaten before Let me know what you find Okay, but what does eating a lot of plants look like in real life?

If you're just starting out, this can be a little confusing or perhaps overwhelming. You're not quite sure what to do. Don't worry. Simplicity is our middle name, more like our last name, but that's okay. Here is a picture of take your plate Imagine three sections, the legume here could be lentils or beans, chickpeas, peas, tempeh. Whatever it is, pick your favorite, start here with a whole grain or a starchy vegetable, quinoa, corn, brown rice, couscous, sweet potatoes, all that good stuff, see how filling they are. We're definitely not talking about salads here. The third section is where the leafy greens and all the other vegetables go, red vegetables, purple vegetables, orange vegetables, peppers, eggplants, okra, tomatoes, etc.

Then nuts, seeds and spices sprinkled with powerful details will come back to this in a minute and fruit that people normally eat after or between meals, that's just an example to start with, obviously it's very flexible. But maybe that mental image with the three sections will help you at first. Maybe things are still a little confusing. Maybe you need more examples to get your juices flowing. Here's a full day of eating oatmeal in the morning with chia and almonds, having black beans and edamame for lunch with spinach salad. I made that food on camera in my Japan video.

So check it out and have red lentil curry for dinner, uh, mmm, does that help? I will have more links with recipe ideas and resources in the description. There are more meal ideas on the web than you have time to cook or eat. Okay, little confession. Do you wanna know the truth? Actually, this is not that complicated. I remember when I started I worried about the details. I wanted to know exactly how many milligrams of everything I should eat and exactly what time I should eat it and should I be facing southwest? Are you the same way?

If so, I understand, but the truth is that it's not in the details, the key here is the general pattern. So if you're eating a lot of plants, mostly raw, and a variety of them, you're crushing them, take it one step at a time. time. We all like instant gratification. We want those results yesterday morning. There is a 30 day weight loss and if that is too much for you. There is a seven-day challenge still too long, meet the seven-minute workout. The problem with this is that real change takes time. There's no point in changing your diet overnight and giving up after a month.

Studies show there is no real benefit to you. Most people struggle to eat more plants and give up in the short term. Once you get past that three-month mark, you're much more likely to stick with it. Some people can make the transition overnight and be successful, but most of us do better with gradual, steady change It's not about what we eat today or this week or this month We're building this for the future. long term 20 30 40 years after our entire life That's what it's all about More or less here. Okay, calm down, Tony Robbins. How do we make this constant transition?

I'm glad you asked step by step. Give your body time to get used to each change. Maybe a couple of weeks. Maybe even a couple of months. However, the time it takes for your gut to adapt to different foods your microbiome needs to change. Have you experienced intestinal problems, gas bloating when trying to eat more plants, which is often due to a sudden change if your intestine is used to 15? grams of fiber a day for years and suddenly you hit 80. Yes, there will be some consequences, a good rule of thumb is to consume 5 grams each week.

So if you're eating 15 grams of fiber a day, go to 20 grams a day. day Do this for a week, then 25 and so on, but even more important for your gut to adapt to new foods is for your mind to adapt to new habits, and that is a gradual process. Many people start with one day a week, like Meatless Mondays. Don't worry about moving too quickly. Maybe one day a week is as far as you want to go or maybe after a while you realize you're growing and want to add a second day and so on, step by step.

A whole day of plants seems like too much for you at first. Alright. Slow down, start with one meal, maybe switch to just breakfast, and do it for a while until it feels like second nature. There is a complete meatless meal that seems overwhelming right now. Alright. Go even slower Don't remove the meat completely, but center the food around the plants like Jim wrote. Turn your plate, decide which legume you are going to eat. Then what whole grain and at the end add some meat as a garnish. Focus on the next step in front of you, not the destination, 50 miles down the road, step 5 of the path is the path of least resistance.

It's really hard to maintain something long term just by sheer force of will. Plus, it's not fun. That is why it is very important to find foods that we love and ideally that love us too. If you hate kale, try eating a big kale salad every day, it probably won't last, maybe you hate brought-in greens. You don't have to eat them raw. you don't like salads try sautéing if you don't like soups, eat your vegetables in a casserole There is more than one path to success The truth is that your taste will change over time and if you go a little further and already experiment This Please share your experience below because know that for people starting out this seems a little unbelievable.

Honestly, steamed broccoli is like a snack to me now. It really is and it wasn't always like this one day I was steaming broccoli in batches. for about a week and I noticed that I was having a hard time containing myself. He was eating it out of the steamer like it was candy. I wondered who you are, but that took a while until your preference has changed naturally. You have to help a lot of people. It's not the meat itself. They miss it, it's the condiments, the dressing and the aromas. A great dressing can make a big difference.

I love adding tahini or hummus to salads, legumes, and grains. But if you want a fancier dressing, Derick Simnet has some great sauce ideas. which are healthy and don't require much work, also spices and herbs, are phenomenal for flavor and nutrition. Incredible antioxidant power: pepper, turmeric, oregano, ginger, basil, cinnamon, chili and of course onion and garlic, and let's not forget vinegar, and some people say that the plants are gentle. Another trick I love is adding fruit to salads grapes oranges apples dates Have you found any other tricks to add flavor to your food please? Share them below.

I want to learn some new tricks to continue the theme of making things easier for you. Another key technique is batch cooking if you have to prepare each meal from scratch. That's deadly. Nobody can't afford it. . I bet I cook legumes and grains a pound at a time. I divide them into Tupperware and freeze them so I always have food ready to go. I will never be caught between hunger and pizza delivery. More preparation, less sweat. Batch cooking is also great for takeout meals. I worked at UCLA for the last few years doing these long biological experiments, 14 16-hour days.

So I would come in with my backpack with four or five dishes in there and I would be prepared for the whole day. I didn't need the cafeteria. I didn't need the vending machines. I was good and saved a ton of cash. So it is important to prepare ourselves for success. Step 6: Be gentle on yourself. As Jessica wrote, don't let the perfect be the enemy of the good. Do what you can until you can do what you want. want. Don't be too hard on yourself. I can't emphasize this enough. I see people sweating over the details or stressing because they had a piece of cheese after six months on plants.

Does it sound familiar to you? Stop trying to be perfect, that will only hold you back. Let go of that pressure. I learned this the hard way. Can you add an improvement from last week? If so, you're making progress, you're in the 99th percentile of high performers, just focus on one change you can implement that seems sustainable if eating that hot dog on the 4th of July or an occasional meal at a restaurant helps you. relax and feel normal and stay consistent, then do it. It's not cheating. If it's part of the plan, just make sure it's not a slippery slope.

Some of us can't give an inch and if that's you, you need to know yourself. But for most of us, what really matters is overall consistency? Robyn wrote that we went vegetarian and then went completely plant-based without stressing about the fantasy mentality of rare outings. It is better to be at 80percent or 50 percent for years than 100 percent for a month, much better. Also, do you have anything? people around you with common goals that have a huge effect on your chances of success? Have you tried making any of these lifestyle changes alone, in a vacuum, or even worse?

With your family and friends doing the opposite and maybe giving you a hard time. Very difficult, right, countless healthy eating communities are emerging around the world. So join one in person if you can, but even online groups can help a lot. Feel free to do so. Join our page or any other Facebook community meetup etc. If you found a great one you like, please share the name and link below. So that other people can check it in step 7, doesn't any change imply uncertainty? That is normal. The key is quality information. So keep reading good sources and keep educating yourself.

I strongly recommend not relying on just one source. No one has the truth It's not the Joe diet vs. the Susan diet vs. the Jack diet No one owns the science or has secret information that no one else has access to It's not about finding the right guru we can trust verifying that everyone triangulate the information It's more work, but you will learn a lot except me. You can totally trust me, of course. No, check everything I said, do me a favor and keep me on my toes. People challenge me comments all the time. And that's how it should be now when it comes to doubts, people mainly care about three nutrients: protein, iron and calcium.

I have made videos about them in detail. But here's the gist: both animal and plant foods have a lot of protein. Plants have protein, but it is concentrated in legumes, nuts and seeds. There are nine essential amino acids in all unprocessed foods. Animals or plants have all nine. If you eat a variety of unprocessed plants, you get all the essential amino acids you need. They provide you energy and intake. as adequate and you are not depriving yourself of calories. There are some exceptions, for example, older people with very reduced appetite. We have a hard time getting enough food and calories or people with gastrointestinal issues who can't tolerate legumes, for example, I already mentioned that. in the Q&A video in those cases It may be helpful to supplement with some animal products at least until the underlying problem is resolved.

But for most of us plants can provide us with everything we need and animal products are a choice, not a necessity. There are many studies. that highlight this point, I covered several of them in my protein videos and another one just came out last month from Stanford's Chris Gartner. The authors write that protein-rich foods, such as legumes, nuts, and seeds, are sufficient to achieve full protein adequacy. The amino acids consumed by vegetarians and vegans are usually more than enough to meet and exceed requirements as long as a variety of foods are consumed and energy needs are met.

The claim that certain plant foods lack specific amino acids is demonstrably false. All plant foods contain all amino acids. The terms complete and incomplete are misleading. In developed countries, plant proteins are mixed, meaning that people eat several types of plants, not just one, and total protein intake tends to greatly exceed needs, which resulting in intakes of all 20 amino acids that are more than sufficient. They couldn't have made it clearer. If we eat a variety of whole plants and consume enough calories, we get all the protein we need and all the amino acids. We need to know if we choose to eat animal products or not.

It's okay, Byron. I also made videos about it. There is a lot of iron in plants. Richer sources include legumes, leafy greens and seeds such as chia and their non-heme iron, which is associated with better health outcomes. The flip side is that absorption is a little more variable. It can be inhibited by tea and coffee and enhanced by vitamin C, onion, garlic and beta-carotene. Therefore, if you need more iron, you should avoid tea and coffee during meals and want to favor it. Foods like broccoli? Citrus red peppers onion garlic carrot and sweet potato. Well, last but not least, calcium.

This one is pretty easy because the best sources are leafy greens like kale and collard greens. They have as much or more calcium than milk, and it is also more bioavailable. Another big problem people have is supplements. Vitamin B12 is the most important. It's a good idea to check your values ​​at some point, regardless of diet, if your values ​​are okay. You don't need to worry about vitamin B12 unless it's one hundred percent plant-based. You can take two thousand five hundred micrograms once a week or you can get it from fortified foods if you prefer the vitamin D that your body produces from sunlight.

But if your values ​​are low, you can take 2000 international units a day. And the last one is the long chain omega-3s DHA and EPA. If you don't eat fish, you can get them directly from algae, which is where fish get them from. Plus, our body produces them from the shortest fatty acid, ala, that you get. from nuts and seeds such as walnuts, chia or flax, some experts recommend the added caution of an algae-based supplement. It doesn't seem very important to me. Either way. This is an area where the evidence is not very clear. There are a couple of trials that point to some benefit from supplementation.

Although most research seems to indicate that there is no benefit, there do not appear to be any downsides to supplementation either. So if you want to play it safe and take the supplement, I don't see any problem with it. So that's the gist of it. Let me know if you have any other questions that I didn't cover. This infographic summarizes everything we covered in the video. You can download it at the link below. I hope it helps you get started and take that first step, new year, new life, right? So let's crush this in

2020

. Happy holidays.

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