Plant-Based Diet: When To Expect Results And Benefits

The effects of a plant-based diet can be felt almost instantly, with some people reporting improved energy levels, better sleep, and clearer skin. However, it's important to note that everyone's experience may vary, and some people may not experience any changes at all.

1 Hour Results:

- Diabetes symptoms become easier to manage due to the fibre in plant-based foods helping to keep blood sugar in check.

2-3 Days Results:

- You may find yourself going to the bathroom more regularly due to the increase in fibre.

1-Week Results:

- Your cholesterol and blood pressure may stabilise.

10 Day Results:

- Your blood pressure may drop.

2 Week Results:

- You may experience weight loss, especially if you avoid sugar and simple carbohydrates.

3 Week Results:

- Chest pain may diminish, and your taste buds may change, with plant foods tasting better.

3-4 Week Results:

- You may feel more energised, and no longer rely on caffeine to get through the day.

1 Month Results:

- Your skin may become clearer, and your heart health improves.

Within 6 weeks (or sooner):

- Your sex life may improve.

Within 1 year:

- Your blood circulation improves.

While a plant-based diet has many benefits, it's important to be mindful of potential risks, such as inadequate protein, vitamin, and mineral intake. Additionally, some people may experience negative side effects when transitioning to a plant-based diet, including frequent bowel movements, gas, acne, and headaches. However, these side effects typically subside as the body adjusts to the new diet.

Improved diabetes management

Background

Plant-based diets are eating patterns that emphasise legumes, whole grains, vegetables, fruits, nuts, and seeds, while discouraging animal products. Research has shown that plant-based diets are effective tools for type 2 diabetes prevention and management.

Benefits of a plant-based diet for diabetes management

• Improved glycemic control: Plant-based diets are high in fibre, which helps keep blood sugar in check. A plant-based diet can also help the body make healthy amounts of insulin.
• Weight loss: Plant-based diets are high in fibre and exclude key animal-based foods that tend to promote insulin resistance. This can lead to weight loss, which in turn reduces insulin resistance.
• Reduced risk of cardiovascular disease: Plant-based diets are associated with a reduced risk of ischemic heart disease and lower blood pressure and cholesterol levels.
• Reduced risk of diabetic neuropathy: At least two small studies have shown that a plant-based diet can ameliorate diabetic neuropathic pain.

Practical considerations for a plant-based diet

• Education: It is important to help patients understand the benefits of a plant-based diet and encourage a trial.
• Nutrition adequacy: A plant-based diet is nutritionally adequate and may provide health benefits for the prevention and treatment of certain diseases, including type 2 diabetes. However, it is important to supplement with vitamin B12.
• Adjusting medications: Hypoglycaemia is common among individuals treated with insulin or sulfonylureas as they improve their diets, often necessitating medication reduction or discontinuation.

Improved digestion

Adopting a plant-based diet can bring about a significant shift in your body's functioning, and it is natural to be curious about the changes that will occur. The transition period for your gut to adjust to a plant-based diet depends on several factors, including your current eating habits, the extent of dietary changes, and the pace of implementation. Here are some insights into how a plant-based diet improves digestion and how long it might take to notice these changes:

Factors influencing the adjustment period:

• Individual health and lifestyle: The adjustment period may be smoother for those who have been active and relatively healthy, as their bodies are already accustomed to healthy habits.
• Dietary fiber: Plant-based diets are rich in dietary fiber, which is beneficial for digestion. However, the sudden increase in fiber intake can also cause initial digestive discomfort as your gut adjusts to processing larger amounts.
• Age, pre-existing conditions, and previous dietary habits: Older individuals or those with certain health conditions might need more time to adapt to a plant-based diet. Additionally, if you have been on a high-meat diet, you may experience a more noticeable change compared to someone who already consumed a lot of vegetables.

The role of the gut in digestion:

Your gut plays a crucial role in digesting and processing the food you eat. It can be thought of as a super-smart processing unit or the kitchen of your body, where all the magic happens. Inside your gut, there are tiny helpers called gut flora, which work tirelessly to break down food, make vitamins, and boost your immune system.

Timeline for improved digestion:

On average, it takes about 2 to 3 weeks for your gut to adjust to a plant-based diet. However, this timeline can vary depending on individual factors. Here are some positive changes you can expect:

• 2-3 days: You may start going to the bathroom more regularly due to the increased fiber intake in a plant-based diet. Fiber is essential for digestive wellness, and you will notice improved bowel movements and reduced constipation.
• 1 week: Your cholesterol and blood pressure may begin to stabilize. Plant-based diets are typically cholesterol-free and lower in saturated fat, which contributes to improved cardiovascular health.
• 10 days: Your blood pressure may show noticeable improvements, and you may be able to reduce your medication (under doctor supervision).
• 3-4 weeks: You may start feeling more energized and less reliant on caffeinated drinks to get through the day. Plant-based diets provide your body with the nutrients it needs for lasting energy.

Long-term gut health benefits:

Switching to a plant-based diet can have numerous long-term benefits for your gut health:

• Improved bowel regularity: The high fiber content of plant-based diets promotes better bowel movements and reduces the risk of constipation.
• Stable insulin levels: Plant-based diets help keep your blood sugar in check, preventing insulin spikes that lead to the storage of calories as fat.
• Reduced blood pressure: The lower saturated fat content in plant-based diets contributes to healthier blood pressure levels.
• Increased energy: Plant-based diets rich in nuts, legumes, and whole grains can make you feel more energized and less hungry throughout the day.
• Improved cardiovascular health: By reducing cholesterol and blood pressure, a plant-based diet promotes better heart health.

Remember, the transition to a plant-based diet is not a one-size-fits-all experience. Be patient with your body, and tune in to what it's telling you. With time, you will reap the rewards of improved digestion and overall health.

Improved sleep

A plant-based diet may help optimise sleep quality. A study of 2,424 people aged 45 or older in China found that those whose diets were highest in whole grains, fruits, vegetables, nuts, and legumes experienced significantly better sleep quality than those with lower consumption of these foods.

The positive impact of plant-based diets on sleep may be due to their high fibre content. Research has shown that a high-fibre diet is associated with improved sleep quality, with a significant positive correlation between fibre intake and time spent in slow-wave sleep. A population-based study also found that a higher intake of vegetables was associated with improved sleep quality.

Plant-based diets are also rich in tryptophan, a precursor to melatonin and serotonin, two neurotransmitters involved in sleep regulation. A study of elderly men and women experiencing sleep difficulties found that consuming tryptophan-enriched cereal increased total sleep time and sleep efficiency, and reduced sleep onset latency, wake bouts, and sleep fragmentation.

Plant-based diets may also improve sleep quality by reducing systemic inflammation, which has been linked to sleep disturbances. A meta-analysis of 72 studies found that sleep disturbance and extremely long sleep duration were associated with increased levels of pro-inflammatory cytokines.

In addition, plant-based diets may reduce the risk of obstructive sleep apnea (OSA) and associated daytime sleepiness. A study of 14 patients with OSA who complained of daytime sleepiness found that transitioning to a whole-food plant-rich diet for three weeks significantly reduced their mean Epworth Sleepiness Scale score.

Finally, plant-based diets are beneficial for overall health and may improve sleep indirectly by reducing the risk of various chronic diseases and all-cause mortality. For example, a prospective cohort study of 135,335 participants from 18 countries showed that consuming more fruits, vegetables, and legumes is linked to a reduced risk of non-cardiovascular and total mortality.

Increased energy

Switching to a plant-based diet can be a great way to boost your energy levels. Here's how:

Whole Foods Provide Sustenance

Not all vegan foods are created equal. While it may be technically plant-based, junk food like chips and baked goods don't offer much in the way of nutrition. To get the most energy out of your plant-based diet, opt for minimally processed whole foods. These foods retain their fibre, micronutrients, vitamins, and minerals, which are often stripped away during food processing.

Combine Food Groups

Combining food groups is an effective way to sustain your energy levels. For example, pairing an apple with peanut butter provides both carbs for instant energy and protein and fat for longer-lasting fuel. This is because carbs are great for quick energy, but they burn out fast. On the other hand, fat and protein burn more slowly, providing sustained energy. So, be sure to combine your macronutrients to stay energised throughout the day.

Eat Enough Calories

If you're feeling low on energy, it could be that you're not eating enough. Make sure you're consuming enough calories to meet your body's needs. This is especially important if you're limiting your intake for any reason, such as trying to go plant-based or gluten-free, or attempting intermittent fasting. If you're still feeling low-energy even after ensuring adequate calorie intake, consider consulting a registered dietician nutritionist.

Avoid Simple Carbs

Simple carbs like candy and other sugary treats can cause your blood sugar to spike and then dip, leading to energy crashes. Instead, opt for high-fibre, whole foods or protein-rich snacks to keep your blood sugar stable and your energy levels consistent.

Get Enough Sleep and Stay Hydrated

If you're burning the candle at both ends, don't be surprised if you feel sluggish, even if you're eating all the right foods. Prioritise rest and healthy lifestyle behaviours, like getting enough sleep and staying hydrated, to keep your energy levels up.

Clearer skin

One of the most significant changes among people who adopt a plant-based diet is clearer skin. The time it takes to see this change varies from person to person. Some people report seeing results in as little as one month, while others may take longer.

A plant-based diet is often lower in inflammatory foods, such as dairy, which can cause acne. In addition, plant-based diets are typically rich in antioxidants and other nutrients that can improve skin health.

However, it's important to note that a plant-based diet is not a cure-all for skin issues. Some people may still experience acne or other skin problems, even after adopting a plant-based diet. This could be due to a variety of factors, including hormones, genetics, or other lifestyle choices.

• Make sure you're getting enough essential nutrients, such as zinc, vitamin E, and vitamin B12.
• Stay hydrated by drinking plenty of water.
• Get regular exercise, which can help improve circulation and promote healthy skin.
• Avoid sugary and processed foods, which can trigger acne and inflammation.
• Practice good skincare habits, such as washing your face twice a day and using a gentle moisturiser.
• Consult a dermatologist if you're concerned about your skin or if you're experiencing persistent skin problems.

By adopting a plant-based diet and incorporating these tips, you may notice an improvement in your skin health and clarity over time.

Frequently asked questions