There are so many diet hacks going around right now, it’s hard to keep an eye on: Raw 4, Keto 5, Vegen 6, Dry Fruit. (Okay so we’re ignoring that last one too.) But if you want to eat healthy long term, lose weight in the near term and try a vegetarian or plant-based diet, then get back on track. The best approach is to follow this simple. Rule: Go Vegetarian before 6.
Produced by Mark Bitman, former lead food writer for new York Times And the author of 16 food and cookbooks in all, Vegetarian before 6 There was a book that appeared in 2013, as an answer to the question: how to lose weight when his doctor told him he was 40 pounds overweight and needed to change lives. There is a reason it is now popular again. This allows you to eat a healthy diet full of vegetables, fruits, grains, nuts, and seeds until you are included in your usual favorite foods, so you become about 75 percent vegetarian. For many people this is a great way to be vegetarian, try a plant-based approach, and lose weight and be healthy.
A healthy lifestyle and an approach to weight loss as a part-time vegetarian only works if you stick to healthy habits during the rest of the time and choose whole foods that are calorie, simple carbs and fat-specific Are low in saturated fat. After all, you can do some big damage after sundown. In the book of mark bitman VB6: Eat vegetarian before 6pm to lose weight and restore your health … for good, He shares how his simple and remarkable rules of being vegetarian for 75 percent turn his health around, help him lose weight and change the way he sees food forever. Sorry: Chips are off the menu.
The key to the Bitman method is to start your day by eating vegetarian – defined as vegetables, fruits, grains, nuts and seeds and meat, dairy, poultry or other animal products – until 6 in the evening, or when dinner. You can eat your favorite food. In addition to filling your diet with more plant-based foods and eliminating processed junk, the 28-day plan shows that while you remain satisfied, structured and healthy throughout the day, you are a better choice at night Make and still remain healthy The benefits that come with cutting back on meat and dairy.
Plant-based diets have been known to fight heart disease for years. A 2019 study showed that most plant-based diets had lower cancer rates, possibly due to the fact that phytochemicals in plants help protect cells from free radical damage. The study found that eating just 10 grams or more of fiber a day (and remember that fiber is only in plant foods) is enough to reduce the risk of some cancers. New studies have supported this. For example, more fiber in your diet reduces the risk of breast cancer.
While it may seem intimidating to go 100 percent vegetarian at once, know this: Mark Bitman thought he would be the last person to jump on the bandwagon. As a food writer in new York Times For more than 30 years, he recommended live food and All Types of food. By the age of 57, in his doctor’s office, feeling depressed over his state of health, he had to make a decision.
In order to get his blood numbers such as cholesterol out of control and to lose 40 pounds, he discussed with his doctor what steps to take. He was having difficulty sleeping and having constant knee problems, and he recalls that he did not want to be a middle-aged man on heart medicine for the rest of his life. His longtime doctor and friend dared to reply: “You should probably become a vegetarian. It will take care of all your problems. “
Bitman knew that he was the type of person who would do no good with a vague intention of “eating more healthy foods”. He needed more of a structure than this. So he prescribed himself a strict diet that started at breakfast and went just before dinner, thus celebrating 3/4 of his day for a vegetarian diet. His book proved that as long as you start your day with no animal products, as well as don’t eat unpacked or processed foods, you can treat yourself that your love What to eat as long as it is healthy, for dinner.
His take: If a middle-aged food lover and writer who brought and processed meat was mostly plant-based, then why not you? As soon as your day begins, just try and determine the rest as the day continues, you never know, you may inadvertently become a full-time vegetarian.
Here are Mark Bitman’s secrets to success on a maximum vegetarian diet:
Start your day off right
Avoid any animal product at breakfast and lunch. Saturated fats and processed sugars are the main ingredients in common fat foods, but when anything can be made vegetarian except for dairy, the best option is oatmeal with fruits, or smoothies with plant-based proteins. For lunch, salad, soup, humsafar or whole grain pasta with tomato sauce. As long as it is vegetable based or full of legumes, and homemade healthy protein, you will be on track. We suggest a large salad with chickpeas, which are full of protein. For a complete list, Beet has gathered all the best plant-based protein sources.
Fill your plate with more fresh fruits and vegetables
By cutting out meat and dairy products, this leaves plenty of space to fill your plate, as far as possible, with fresh plant foods. It can add an extra leafy green to your stir-fry or your new favorite soup to make a lentil or vegetarian split pea recipe. To avoid pesticides in your diet, try to source local and organic vegetables when possible. See the recipes on the Beet or Beginners Guide for a seven-day meal. Remember, it is all in the child’s feet.
Avoid processed and packaged food
Anything that contains processed flour and added sugars wreaks havoc on our metabolism, and if aiming to lose weight on VB6, avoiding white sugar and flour is a top priority when you’re shopping in the market ( Opposite the farm stand). Almost all chronic health problems can be avoided or saturated fats, sodium and sugar can be added to all processed foods. Taste your favorite treat after 6 pm as you start outside, but in small doses, and allow your body enough time to digest before going to bed.
Not everything is “vegetarian” fair game
The word vegetarian is not synonymous with healthy, and most junk food is mistakenly vegetarian because it does not contain animal products nor is it healthy. Coca Cola, Oros, and French Fries do not have animal products unless the fries are cooked in oil that contains beef or chicken, but they are called fast-food for a reason. Instant snacks are convenient and cheap, but we pay for them differently, by contributing to our cholesterol, insulin levels, blood sugar, blood lipids, and weight gain. Like Bitmain, it can cost our health in the long run.
No rules after 6 pm – apart from eating healthy, whole foods – no junk
After 6 pm, perform some form of self-control, even when you crave for a casual meal. Allow yourself to digest a little (a glass of wine) but not a big drop (dropping a whole bag of chips or a whole pint of ice cream) falling from the diet rock. This way you can continue the diet for longer.
One change that Bitman immediately noticed when he did this was a change in energy level. Over time he realized that while a cheeseburger might be in his near future if he wanted to go down that path for dinner, his body craved more of the healthy stuff at night. And his energy increased.
Do not focus too much on specific times. Vegetarian is also good until 5:59
Sometimes it is after dinner, or before 6 in the evening, or maybe you arrive suddenly at East Coast time and your body still thinks it’s mid-afternoon. Six is not a magic time, it is just a guideline. Dinner is the last meal of our day, it is also more social, so when you have a shared experience, this approach is helpful to go back to being plant-based in the morning and see how long you can stay day. If you are feeling great then try pushing it through dinner. Before you know it, you might not eat any other way than being vegetarian.
Eat homemade food whenever possible
It sounds simpler than a cookbook author, but Bitman advises that not only will it keep you on track, but you’ll feel more satisfied with what happened in your meal. This provides you with plenty of leftovers for breakfast and lunch for the rest of the week.
Everyone is at their own pace
Lifestyle changes are a big thing, but it does not have to be brought into mass production. For some people, small increments are the way to go, and Bitman’s method is the right step. If you finish one night, just forgive yourself, then start again the next day. Or if you have a non-veg meal at lunch, then make up for it at night and have a veggie dinner.
A small change can have a big impact
In his TED talk, “What Rong with How We Eat,” Bitman explained how traditional Western diets are failing us, and our demand for meat, dairy and refined carbohydrates fed us through our over-simplified food pyramid . The USDA is not our affiliate, and as they revise the guidelines every 5 years, we await their latest recommendations, soon to come out, allowing us to only hope that more plant-based or vegan food Substances will be involved.
Until then, we have to take matters into our own hands, advocating not only a better diet in a country where 2 to 3 adults are considered overweight or obese, but also improving our own health. The more vegetarian or plant-based we eat, the more it is for our long-term health, for the environment, for the welfare of farm animals, for our own weight loss goals – and for all possible reasons combined. .
Going mostly vegetarian, or mostly plant-based, will help you stay healthy for longer.
A new study found that most plant-based diets fight high blood pressure, and reduce your risk of heart disease and premature death. The idea of going vegan or plant-based 75 percent of the time is easy to calm down. Just start the day with vegetables and grains, fruits and nuts, seeds and whole plant-based foods. Then once dusk arrives, eat less meat and dairy, less junk, and still more plants. This is a simple formula, eat real food. “So start your week, day and meal as much as possible, stay clean and focused and you can find out how being a part-time vegetarian may be the best way for you to transform your health.