Plant-Based Diet: How Often Should You Eat?

A plant-based diet is a great way to improve your health, boost your energy levels, and prevent chronic diseases. It involves eating mostly foods that come from plants, including fruits, vegetables, whole grains, legumes, nuts, seeds, and plant-based protein sources. This doesn't necessarily mean you have to cut out animal products completely, but it does mean that plant-based foods will make up the majority of your diet.

So, how often should you eat on a plant-based diet? Well, that depends on a few factors, including your specific dietary needs and preferences. Some people following a plant-based diet might choose to eat smaller meals more frequently throughout the day, while others might prefer to stick to the standard three meals a day with snacks in between. Ultimately, it's important to listen to your body and eat when you're hungry, making sure to include a variety of plant-based foods to meet your nutritional needs.

How to get enough protein

Protein is one of three macronutrients that our bodies use for energy, the others being carbohydrates and fats. It is made up of 20 individual building blocks called amino acids, eight of which cannot be synthesised by the body and must be obtained from food. These are called essential amino acids.

Protein is essential for everyone. It helps to build and repair cells, create enzymes and antibodies, and perform other essential functions. It is also required for growth and to build and maintain muscle and other body tissues.

The amount of protein we need depends on our age, weight, and level of physical activity. The Recommended Dietary Allowance (RDA) for protein in the US is 0.8 grams per kilogram of body weight. This is roughly 0.36 grams of protein per pound and translates to about 50 grams of protein per day for a 140-pound person. The World Health Organization, meanwhile, recommends 0.66 grams of protein per kilogram of body weight.

It is worth noting that most people already get more protein than they need. Research shows that vegetarians and vegans get 70% more protein than they need every day (70+ grams), while non-vegetarians get even more (almost 80 grams).

Getting Enough Protein on a Plant-Based Diet

It is absolutely possible to get enough protein from a plant-based diet. The best plant-based sources of protein include beans/legumes, nuts/seeds, certain vegetables and grains, and soy products such as tempeh and tofu.

• Plan your meals – Take the time to plan out your meals and be aware of which foods contain protein.
• Include soy-based products or vegan meat alternatives – These are an easy way to increase your protein intake.
• Combine multiple protein sources – Try to combine multiple protein sources at each meal and snack when possible.
• Use plant-based protein powders and bars – These typically contain at least 20 grams of protein per serving.
• Add nutritional yeast, hemp/pumpkin seeds, and protein-enriched non-dairy milk and yoghurt to meals and snacks – These are great ways to eat more protein without having to eat large amounts of food.

Complementary Proteins

Some plant-based proteins do not contain all nine essential amino acids. However, by eating a variety of plant-based proteins, you can ensure you are getting all the essential amino acids that you need. For example, grains are slightly low in the amino acid lysine, but dry beans and lentils are high in lysine.

• Beans and rice
• Almond butter and oatmeal
• Hummus and whole wheat bread
• Soy milk with whole grain cereal

Athletes can easily get enough protein on a whole-food, plant-based diet, and they do not need to consume protein powders or bars. However, they may need to consume more protein than non-athletes. The general recommendation for athletes or active individuals is 20-40 grams of protein per serving. Active people should consume about 1.4-2.0 grams of protein per kilogram of body weight each day.

While there are well-documented adverse effects of consuming high quantities of animal protein, the same cannot be said for plant protein. This is an area that requires more research. However, one theory speculates that plant protein could accelerate ageing in the same way that animal protein does, due to its leucine and methionine content.

What to eat

A plant-based diet is a great way to improve your health and boost your energy levels. It can also help prevent chronic diseases and reduce your risk of getting sick.

Focus on Whole, Minimally Processed Foods

Eat whole, unrefined, or minimally refined ingredients. This includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. For example, fill half your plate with vegetables at lunch and dinner. Enjoy vegetables as a snack with hummus, salsa, or guacamole. Choose good fats like olive oil, olives, nuts and nut butters, seeds, and avocados. Include whole grains for breakfast, such as oatmeal, quinoa, buckwheat, or barley, along with some nuts or seeds and fresh fruit.

Get Your Protein from Plant Sources

You can get enough protein from a plant-based diet. Include whole grains like quinoa, beans and legumes like lentils and chickpeas, and soy products like tofu and tempeh. Beans and pulses like soya, tofu, tempeh, and lentils are great plant-based protein sources.

Choose Healthy Fats

Avocados, olive oil, unsweetened coconut, nuts and seeds are healthy fats that are packed with essential fatty acids, vitamins, and minerals.

Include Calcium and Vitamin D Sources

Calcium and vitamin D are important for bone health. Include calcium-rich foods like tofu, tahini, and leafy greens. Drink milk alternatives such as soy, almond, oat, or hemp milk, which contain both calcium and vitamin D. Eat mushrooms and fortified cereals, which are good sources of vitamin D.

Be Mindful of Vitamin B12 and Omega-3 Fatty Acids

Vitamin B12 and omega-3 fatty acids are important nutrients that may be lacking in a plant-based diet. Include nutritional yeast and soy products for vitamin B12. Eat plant-based sources of omega-3s like walnuts, chia seeds, and flaxseeds.

Plan Your Meals

Following a plant-based diet may require a bit more planning to ensure you're getting all the necessary nutrients. Arm yourself with dietary information and consider starting slowly by introducing a few plant-based meals or days per week. This will allow your body to adjust to new foods and higher levels of certain nutrients, like fibre.

What not to eat

A plant-based diet is a powerful way to improve your health, boost your energy levels, and prevent chronic diseases. It involves eating foods primarily derived from plants, including fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. While a plant-based diet is flexible and allows for occasional consumption of animal products, it's important to limit certain food groups to maximise the benefits.

Meat and Animal Products:

On a plant-based diet, it is recommended to limit or avoid meat and animal products, such as red meat, poultry, and fish. These foods are typically high in saturated fat and cholesterol, which can increase the risk of heart disease. If you choose to include meat, use it sparingly as a garnish rather than the main component of a meal.

Dairy:

Dairy products, such as milk, cheese, and yogurt, are not included in a strict plant-based or vegan diet. Dairy is known to be high in saturated fat, which can contribute to heart disease and insulin resistance. Additionally, some individuals may have difficulty digesting dairy due to lactose intolerance. However, if you are following a vegetarian or flexitarian diet, you may choose to include dairy in moderation.

Processed and Refined Foods:

Highly processed and refined foods, such as refined carbohydrates, imitation meats, and frozen meals, should be limited or avoided. These foods are often high in calories, sodium, and unhealthy fats, while lacking in fibre and essential nutrients. Instead, opt for whole, unrefined, or minimally processed plant-based foods.

Sugar and Sweeteners:

Added sugars, found in sweets, sugary drinks, and processed foods, offer empty calories and can contribute to weight gain and health issues like Type 2 diabetes. It's best to limit your intake of added sugars and opt for natural sweeteners like honey or fruit to satisfy your sweet tooth.

Unhealthy Fats:

Unhealthy fats, such as saturated and trans fats, are best avoided or limited. These fats are commonly found in processed meats, full-fat dairy products, and baked goods. Instead, choose healthy fats like olive oil, nuts, seeds, and avocados.

Remember, a plant-based diet is not just about exclusion; it's about embracing a variety of whole, plant-based foods and making gradual changes that work for you. Consult with a registered dietitian or healthcare professional if you need guidance or have specific health considerations.

Weight loss

A plant-based diet can be an effective tool for weight loss, offering numerous health benefits. Here are some essential insights and guidelines for adopting a plant-based diet to promote weight loss:

Understanding Plant-Based Diets

Plant-based diets focus on foods derived from plants, including fruits, vegetables, whole grains, legumes, nuts, and seeds. This doesn't necessarily mean eliminating all animal products; some plant-based diets include small amounts of meat, dairy, or other animal-based foods. The key is to prioritise plants as the primary source of nutrition.

Plant-based diets are often associated with weight loss due to their emphasis on whole, unprocessed foods that are typically lower in calories and higher in fibre than animal-based alternatives. This fibre content promotes feelings of fullness, reducing the likelihood of overeating. Additionally, plant-based diets can aid in weight loss by excluding highly processed foods that are linked to weight gain.

Tips for Adopting a Plant-Based Diet for Weight Loss

• Decide on your approach: Plant-based diets can vary, from veganism (no animal products) to flexitarianism (mostly plants with some animal products). Choose the style that suits your needs and preferences.
• Avoid an all-or-nothing mindset: You don't have to go fully plant-based overnight. Start by adding more vegetables to your meals or having fruit for dessert.
• Learn about plant-based swaps: Educate yourself on plant-based substitutions for animal products. Experiment with different types of plant-based proteins, recipes, and baking alternatives.
• Don't forget about protein: Include protein-rich plant foods like beans, legumes, tofu, seitan, and tempeh in your diet to ensure you're getting enough of this essential macronutrient.
• Keep meal planning simple: You don't need complicated recipes to eat plant-based. Quick and easy meals, like rice and stir-fried vegetables, can be delicious and nutritious.
• Focus on satiety: Prioritise including protein and fibre sources in your meals to stay full and satisfied throughout the day, reducing the urge to overeat.
• Read food labels: Just because a product is labelled "plant-based" doesn't make it healthy. Pay attention to saturated fats, added sugars, and sodium content.

Foods to Eat and Avoid

When following a plant-based diet for weight loss, focus on whole grains, fruits, vegetables, beans, legumes, moderate amounts of plant-based oils, and soy foods. If you're lacto-ovo-vegetarian, include eggs and dairy. If you're pescatarian, include seafood. Avoid highly processed foods, even if they claim to be plant-based, and limit your intake of refined carbs.

Health benefits

Plant-based diets have been associated with a wide range of health benefits, from weight management to the prevention of chronic diseases. Here are some of the key health benefits of a plant-based diet:

Easy Weight Management:

Plant-based diets are effective for weight loss and maintaining a healthy weight. Research shows that people who eat plant-based diets tend to have lower body weight and body mass index (BMI) compared to those on omnivorous diets. The high fibre content and exclusion of processed foods in plant-based diets contribute to shedding excess weight.

Disease Prevention and Improved Health Outcomes:

Plant-based diets are associated with a reduced risk of developing various chronic diseases. These include heart disease, with a lower risk of cardiovascular disease compared to diets high in meat and dairy. Plant-based diets are also linked to a lower incidence of type 2 diabetes, with improved blood sugar control and lower rates of insulin resistance. Additionally, these diets may reduce the risk of certain types of cancer, such as breast cancer and prostate cancer.

Improved Heart Health:

Plant-based diets are extremely effective in promoting cardiovascular health. By eliminating animal-based foods high in saturated fat and cholesterol, plant-based diets can lower blood cholesterol levels and blood pressure, reducing the risk of heart disease.

Reduced Risk of Type 2 Diabetes:

Healthy plant-based diets are associated with significantly lower rates of type 2 diabetes. The diets are low in saturated fat and high in fibre, which helps regulate blood sugar and absorb nutrients properly.

Environmental Benefits:

Adopting a plant-based diet is not only beneficial for your health but also for the environment. Plant-based diets reduce the environmental footprint by decreasing the demand for resource-intensive animal agriculture. They are associated with lower greenhouse gas emissions, reduced water consumption, and less land use, contributing to the fight against global warming and environmental degradation.

Frequently asked questions