Plant-Based Diet Results: How Soon Can You Expect Them?

A plant-based diet brings about many health benefits, but the time it takes to see results varies from person to person. Some people may see results in a matter of days, while others may take weeks, months, or even years. A plant-based diet requires commitment and patience, as drastic changes will not occur overnight. However, some people may start feeling good almost immediately after starting the diet.

1-Hour Results: Diabetes symptoms will be easier to manage due to improved blood sugar control.

2-3 Days Results: You may experience more regular bowel movements due to increased fiber intake.

1-Week Results: Your cholesterol and blood pressure may stabilize, and you may notice an increase in energy levels.

10-Day Results: Your blood pressure may drop, and you may be able to reduce your blood pressure medication under a doctor's supervision.

2-Week Results: You may notice weight loss, especially if you avoid sugar and simple carbohydrates. Your taste buds may also start to change, and you may find yourself craving plant-based foods over meat.

3-Week Results: Chest pain associated with heart disease may diminish.

3-4 Week Results: You may feel more energized and less reliant on caffeine to get through the day.

1-Month Results: Your skin may clear up, and you may notice improvements in your heart health, including reduced cholesterol levels and improved blood circulation.

6 Weeks (or sooner): Your sex life may improve due to improved blood flow and circulation.

1 Year: Your blood circulation may further improve, and your clogged arteries may start to unclog.

Improved digestion

A plant-based diet can bring about improvements to digestion in as little as a few days. A plant-based diet is high in dietary fibre, which is essential for digestive wellness. Fibre adds bulk to your stool and prevents constipation. Eating plant-based foods rich in fibre can improve the regularity of your bowel movements.

However, it's important to note that the transition period to a plant-based diet can vary from person to person. The time it takes to adjust depends on factors such as individual health, previous dietary habits, and age. For some, the transition might take up to four to six weeks. During this period, it's common to experience some gastrointestinal discomfort as your gut adjusts to the increased fibre intake.

To ease the transition, it's recommended to make gradual changes to your diet. This can include cutting out dairy first, then meat, or going meatless one day a week and gradually increasing the number of plant-based days.

• More regular bowel movements: The high fibre content of a plant-based diet will help to keep you regular.
• Improved gut health: Plant-based diets increase the growth of good bacteria in your gut and stabilise your microbiome, keeping your body in homeostasis.
• Reduced digestive problems: A plant-based diet may help alleviate abdominal pain, diarrhea, and constipation.
• Better nutrient absorption: The nutrient-dense nature of plant-based foods will provide your body with the fuel it needs to function optimally.
• Increased energy levels: By nourishing your body with whole foods, you'll experience lasting energy throughout the day.

Lower blood pressure

Lowering blood pressure through a plant-based diet can take anywhere from a few weeks to a year or more.

A review of 41 studies involving 8,416 participants across seven different plant-based diets found that the DASH diet, which encourages eating more fruits, vegetables, and whole grains while limiting the intake of sweets, saturated fat, and sodium, was the most effective at lowering both systolic and diastolic blood pressure.

In one study, 76% of participants who followed a vegan diet for one year were able to discontinue or drastically reduce their blood pressure medications.

In another study, a plant-based diet and exercise program for 30 days significantly lowered the blood pressure of 5046 subjects.

In a third study, 1615 subjects who were encouraged to adopt a plant-based diet for seven days saw significant reductions in their blood pressure.

In a fourth study, 26 subjects with medically treated hypertension who followed a vegan diet for one year saw their blood pressure fall, and 20 of the 26 subjects were able to discontinue their anti-hypertensive medications.

In a fifth study, 272 non-hypertensive men who were followed for five years saw greater plant protein intake associated with lower blood pressure.

In a sixth study, 1546 non-hypertensive subjects who were followed for three years saw lower risk of developing hypertension when consuming more phytochemical-rich foods (plant-based foods).

In a seventh study, 4109 non-hypertensive subjects who were followed for a median of 1.6 years saw a 34% lower risk of developing hypertension when consuming a vegetarian diet.

Increased energy

Transitioning to a plant-based diet is a significant lifestyle change that can bring about various health benefits. One of the most commonly reported benefits is increased energy levels, which can be felt within the first few weeks of adopting this diet.

Initial Energy Boost

Within the first few weeks of consuming a plant-based diet, individuals often experience a boost in their energy levels. This is attributed to the nutrient-dense nature of whole foods, which provide the body with essential nutrients and improve overall vitality. The complex carbohydrates and fiber in plant-based foods also help stabilize blood sugar levels, contributing to sustained energy throughout the day.

Sustained Energy

The increased energy levels may be sustained over time as the body adjusts to the diet. This is due to the high fiber content of plant-based foods, which keeps individuals feeling full and satisfied while consuming fewer calories. Additionally, the variety of whole foods, including fruits, vegetables, legumes, nuts, and whole grains, enhances nutrient intake, promoting long-term energy and overall health.

Factors Influencing Energy Levels

It is important to note that the timeline for experiencing increased energy levels may vary among individuals. Factors such as age, baseline health status, dietary composition, and lifestyle choices can influence how quickly one sees results. For example, those with pre-existing health conditions or those who rely heavily on processed plant-based foods may take longer to notice improvements in their energy levels.

Energy-Boosting Food Combinations

To maximize energy levels on a plant-based diet, it is recommended to combine macronutrients, such as pairing carbs with a fat or protein. Carbohydrates provide instant energy, while fat and protein burn more slowly, providing sustained energy. For example, pairing an apple with peanut butter combines carbs, protein, and fat, making for a satisfying and energizing snack.

Other Considerations

While a plant-based diet can boost energy levels, it is important to consider other factors that contribute to energy levels, such as adequate sleep and hydration. Additionally, ensuring proper nutrition is crucial, as vitamin and mineral deficiencies can impact energy levels. For example, most Americans, regardless of their diet, typically do not get enough vitamin D and B12, which are essential for maintaining energy.

In summary, adopting a plant-based diet has the potential to increase energy levels, with initial results often noticed within the first few weeks. However, it is important to be mindful of dietary choices, lifestyle factors, and individual variations to maximize the benefits of this diet and sustain increased energy levels over the long term.

Clearer skin

The skin is the body's largest organ and acts as a protective barrier against external factors. Skin health depends on both internal and external factors. Internally, ageing and genetics contribute to skin damage and disease susceptibility. Externally, UV radiation, pollution, smoking, humidity, and diet can all impact skin health.

A plant-based diet can help to improve skin health by reducing inflammation and oxidative processes in the body, which are the main mechanisms in inflammatory skin diseases.

A plant-based diet is rich in vitamins, minerals, and antioxidants, which can help to protect the skin against damage and improve its overall health and appearance.

Vitamins

Vitamins A, C, and E are particularly beneficial for skin health.

• Vitamin A helps to slow ageing, reduce wrinkles, protect the skin from sun damage, and heal wounds. Beta-carotene, found in orange and green fruits and vegetables, can be converted into vitamin A in the body.
• Vitamin C rejuvenates the skin, improves collagen production, and boosts the immune system. It is found in oranges, tomatoes, peppers, berries, broccoli, and potatoes.
• Vitamin E, found only in plant-based foods, is a powerful antioxidant that protects the skin against free radicals and sun damage. It is found in tomatoes, spinach, mangoes, avocados, and asparagus.

Fatty acids

Healthy fats, such as omega-3 fatty acids and monounsaturated fatty acids, can help to reduce skin inflammation and improve skin elasticity and firmness. Plant-based sources of healthy fats include walnuts, avocados, flaxseed, and olive oil.

Micronutrients

A plant-based diet is rich in micronutrients, including zinc, which helps to prevent clogged pores and keep the skin clear. Plant-based sources of zinc include pumpkin seeds, kidney beans, and spinach.

Antioxidants

Plant-based foods such as dark leafy greens, berries, green tea, and dandelion root are rich in antioxidants, which help to neutralise free radicals and protect the skin against damage.

Anti-inflammatory foods

Inflammation is the body's defence mechanism against harmful pathogens and damaged cells. Chronic skin inflammation can be caused by conditions such as psoriasis, rosacea, and eczema, as well as dietary factors. A plant-based diet that is low in sugar, refined grains, and processed foods can help to reduce inflammation and improve skin health.

It may take a few weeks to see improvements in skin health after adopting a plant-based diet. One source suggests that it takes around a month for the skin to feel less inflamed and achy, with a reduction in acne and improved skin complexion.

Tips for a plant-based diet

• Get a vegan cookbook to help you get started and ensure you are eating a balanced diet.
• Order ingredients in advance to ensure you always have what you need and don't have to rely on less healthy options.
• Be open-minded and remember that plant-based foods can be delicious and flavourful.
• Don't rely on meat and cheese replacements, as these are often more processed and less healthy.
• Experiment with plant-based milk alternatives to find the ones you like best for different purposes, such as coffee, cooking, or shakes.
• Give tofu a chance by trying different preparation methods and recipes.
• Stay prepared by planning meals in advance, cooking extra, and always having healthy snacks on hand.
• Scope out restaurants with plant-based options so you know where to go when eating out.

Weight loss

A plant-based diet can be an effective way to lose weight. Plant-based diets are generally high in fibre and low in fat, meaning they have low energy density. They also tend to be lower in calories than diets that include animal products.

There is no one-size-fits-all approach to starting a plant-based diet. Some people cut out dairy first, then meat, while others go meatless one day a week and gradually increase the number of plant-based days.

According to a study by the Physicians Committee for Responsible Medicine, a group of 64 women who were overweight or obese lost an average of 13 pounds over 14 weeks by eliminating animal products and minimising oils. They maintained an average weight loss of 11 pounds a year later and were still below their original weight after two years.

Another study, published in Diabetes, Metabolic Syndrome, and Obesity, found that plant-based diets could aid weight loss in multiple populations, including those with overweight, type 2 diabetes, cardiovascular disease, and rheumatoid arthritis.

It's important to note that merely cutting out animal products is not a guaranteed way to lose weight. A truly plant-based diet requires a bit of education, and it's important to make sure you're getting enough protein and other nutrients.

• Decide on your definition of plant-based. There are many variations, including veganism, lacto-ovo-vegetarianism, pescatarianism, and flexitarianism.
• Avoid an all-or-nothing mentality. You can still see benefits from a plant-based diet even if you don't follow it 100% of the time.
• Learn about plant-based swaps. Experiment with different types of plant-based proteins and recipes.
• Don't forget about protein. Include protein-rich plant foods like beans, legumes, tofu, seitan, and tempeh in your meals.
• Keep meal planning simple. You can throw together a healthy plant-based meal in less than 10 minutes.
• Get strategic for satiety. Include a protein and fibre source with every meal, and limit refined carbs.
• Pay attention to food labels. Just because a food is marketed as plant-based doesn't mean it's healthy.

In addition to weight loss, a plant-based diet has been linked to other health benefits, including improved heart health, lower risk of diabetes, and a reduced risk of certain types of cancer.

Frequently asked questions