Food sustains the life of living beings. All living beings in the universe require food. Complexion, clarity, good voice, longevity, genius, happiness, satisfaction, nourishment, strength, and intellect are all conditioned by food.
– Charak Samhita
Eating right is not about having a small portion, but the right portion. Eating with all your senses, eating healthy (local) and eating in peace, which will ensure that you eat the right quantity.
- Why eat a Plant- Based Diet?
About 20% of a human body is made up of protein, and what kind of protein we are taking becomes very very important. We call it a nutrient which does growth and maintenance. Human body is 80% alkaline and 20% acidic. Our blood pH is 7.35- 7.45 which is the alkaline pH. Any pH between 1-7 is acidic, 7 is neutral and 7-14 is called alkaline. Blood is what carries oxygen and takes in the nutrients from food which we eat and supplies to each part of the body. Animal proteins are acidic in nature, and the source we are taking from acidifies the body more. Plant foods are alkaline in nature.
Proteins are small chains of amino acids. Amino acids are divided into two major categories: Essential amino acids and Non-Essential amino acids. Essentials have to be obtained from proteins in the diet, since they are not synthesized in the human body. Non-Essential amino acids can be synthesized in the body to build protein.
So this nine essential amino acid can come from enlarged different kind of food sources and some vegetarian source which may lack in lysine, methionine or some other, but when we actually regroup, and we take the food in combination like legumes, beans, pulses and cereals together they make the complete protein and gives us all the essential 9 amino acids. When we take in animal source food, as part of our diet we are also predisposing our body to certain diseases, but when we are taking plant protein we are getting protected by the same disease, so they just work opposite.
Taking vegetarian sources of protein will help to have a low BMI, which helps to lose weight because plant source does not contain more saturated fatty acids, has a lot of fiber which adds bulk to our diet, so you don’t end up eating a lot of calories. All things coming from plant sources have zero cholesterol because fiber binds cholesterol and fiber is only polysaccharide which is present in plant source. Fiber and other nutrients which are present in plants may help in lowering blood pressure. People suffering from BP cannot be given animal sources of protein because they are very high in sodium.
Because of all these reasons, a vegetarian food actually predisposes to having a very minimal chance of stroke and cancer, which is actually very good news.
- FOOD LIST
1. Almonds – Eating Almonds Can Help You to Lose Weight
Almonds contain lots of healthy fats, fiber, protein, vit-E and a lot more. At 5 grams of protein a serving, they help you repair muscle overnight and the fiber will keep you satisfied.
2) Leafy Greens
Leafy greens vegetables are an important part of a healthy diet, very few calories, a lot of fiber, low in fat and protein. Phytonutrients in dark green leafy vegetables may reduce risk of heart disease and cancer. Boost immune system.
3) Banana- Banana contains tryptophan, the amino acid which will help you sleep quicker and fiber will keep you satisfied. Bananas are also rich in potassium, fiber and natural sugars. It helps maintain a healthy blood glucose level.
4) Greek Yoghurt- It contains high protein and low sugar content. The protein will keep your stomach full and helps grow muscle and can get enough macronutrients.
5) Oats- Oats overall are beneficial for all those who are looking to lose some extra weight. Overnight soaked oats are very high in the fiber content ,which keeps your stomach filled for a long period of time. The high resistant starch content guarantees faster fat burning and increases the body’s insulin level. Overnight oats also help in reducing bad cholesterol.
6)Whole grains- They are loaded with fiber and contain a certain amount of protein. One of the biggest health benefits of whole grains is that they lower your risk of heart disease. Whole grains are also given for DASH diets. Eating fiber rich food can help fill you up and prevent overeating. This is one reason high fiber diets are recommended for weight loss.
7) Avocados– Avocados are high in soluble fiber that helps to reduce belly fat and promotes weight loss and metabolic health. High fiber foods help to reduce appetite, decrease the risk of high blood pressure and serve to lower your cholesterol level. The avocados contain nutrients and bioactive compounds that help reduce the risk of becoming overweight or obese. Just eat in moderation.
8) Beans and legumes– They are a good addition to your weight loss diet. These foods tend to be high in protein and fiber, which leads to satiety. They also contain some resistant starch. This includes lentils, black beans, kidney beans and some other.
9) Tuna- Tuna is an excellent source of protein and can be low in calories and makes a healthy addition to any weight loss diet. Tuna also contains vitamin B12- essential for supporting an active lifestyle. Tuna is also high in phosphorus, a mineral found in your cell membrane and DNA, and selenium, an antioxidant mineral that protects your tissues from damage. Tuna also contains a small amount of omega-3 fatty acids, which are specialized fat that boost heart health and support brain function.10) Egg- Adding egg to your diet may be one of the easiest things to do if you’re trying to lose weight. Eggs contain a good balance of all the essential amino acids that your body needs. Egg white are high in protein yet low in calories, fat and cholesterol.