Let’s talk about building a business…it is hard.
Doesn’t a good business takes work?
Let’s talk about a relationships.
Doesn’t a good relationship take work?
Yes, there are ups and down but you work on it because it is worth it.
Let’s talk health, it is much easier not to eat nutritious foods and exercise.
It take work to stay healthy and you are worth it!
Let’s concentrate on just doing rather than building up obstacles in our mind.
Look around, other people are doing it.
Other people have done this.
You can do this!
What are the benefits? Less weight yes, but what about decreased inflammation and less risk of chronic diseases such as diabetes, heart disease and high blood pressure.
Let’s do this!
I push vegetables and fruits in my program. I am not a vegan but I do consider myself plant forward which means the majority of my plate is plant based with small amounts or no animal products.
Let’s also talk about a recent study published in JAMA
For 16 weeks, one group of participants followed a low-fat, plant-based diet based on fruits, vegetables, whole grains, and legumes with no calorie limit.
The control group made no diet changes.
The result?
The plant-based group increased after-meal calorie burn by 18.7%
The plant based group also lowered their body weight by 14 pounds. Remember, there was no calorie limit.
They took it a step further, they tracked muscle and liver lipids using magnetic resonance spectroscopy.
Those in the plant-based group reduced the fat inside the liver and muscle cells by 34% and 10%, respectively, while the control group did not experience significant changes.
We know that fatty liver and fatty muscle have been linked to insulin resistance and type 2 diabetes. This type of fat impairs the body ability to move glucose in and out of cells.
The plant-based group reduced total cholesterol and LDL (the bad cholesterol) cholesterol with no significant changes in the control group.
In summary the participants lost weight and improved their lipid profile.
There are a number of factors here. The decrease in added sugar and refined grains helped with weight loss but so did the increase in post prandial metabolism by close to 19% when eating a vegan diet.
In summary, eat as many vegetables as you can. Think of ways you can incorporate them into each meal.
Kahleova H, Petersen KF, Shulman GI, et al. Effect of a Low-Fat Vegan Diet on Body Weight, Insulin Sensitivity, Postprandial Metabolism, and Intramyocellular and Hepatocellular Lipid Levels in Overweight Adults: A Randomized Clinical Trial. JAMA Netw Open. 2020;3(11):e2025454.
