Weight loss is a goal for many people, but finding the right approach can be challenging. While there is no one-size-fits-all solution, understanding the benefits of different diets and the impact of toxins on the body can help guide your weight loss journey. In this article, we explore the concept of a plant-based diet, the importance of eliminating toxins, and the five R's of nutrition proposed by Marisa Peer.
The benefits of a plant-based diet and a holistic approach
500 years of Ayurveda, 300 years of Chinese, Greek, and Egyptian medicine all point towards the benefits of a plant-based diet. This is because many products available today are filled with hormones, antibiotics, pesticides, and other toxins that can cause inflammation and harm the body. By adopting a plant-based diet, which focuses on whole, natural foods, you can reduce your exposure to these harmful substances and promote better overall health.
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Understanding inflammation and toxins
The body has a natural ability to heal itself and rid itself of toxins and inflammation. However, this process requires time and the elimination of inflammatory foods. It takes approximately 48 hours for the body to reduce inflammation caused by certain foods. If we continually consume foods that cause inflammation, our body does not have the chance to reset itself, leading to an overload of toxins and chronic inflammation. This imbalance is often the root cause of various diseases. By giving our bodies time to heal and nourishing it with whole foods, we can support the natural healing process and reduce inflammation.
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The five r's of nutrition
Marisa Peer proposes a helpful framework called the five R's of nutrition: Raw, Rot, Recognize, Recreate, and Roam. These guidelines can assist in making healthier food choices and promoting a whole food diet.
Does it rot?
Could you eat it raw?
Can you recognize what's in it?
Can you recreate it in your kitchen?
Does it roam or grow on earth?
By considering these factors, we can make more informed decisions about the foods we consume, prioritize our health and well-being, and contribute to a more sustainable and mindful approach to eating.
Macro and micro nutrients
Every meal you have should contain protein, healthy fats, and carbs:
When it comes to creating a well-balanced meal, it's important to include all three macronutrients – protein, healthy fats, and carbohydrates. Protein is essential for building and repairing tissues, while healthy fats provide energy and support brain health. Carbohydrates are the body's primary source of energy. By including all three in your meals, you can ensure that your body is getting the nutrients it needs to function optimally.
Carbohydrates, commonly known as “carbs,” are called as such because they are organic compounds composed of carbon, hydrogen, and oxygen atoms. The term “carbohydrate” itself is derived from the combination of “carbon” and “hydrate,” indicating the presence of carbon and water molecules in their chemical structure. Carbs serve as a crucial source of energy for living organisms, including humans, and play a vital role in various physiological processes.
Carbohydrates can be classified into three main categories: sugars, starches, and fibers. Sugars, also known as simple carbohydrates, are composed of one or two sugar molecules. They can be naturally occurring, such as fructose in fruits or lactose in milk, or added sugars found in processed foods and beverages. Starches, on the other hand, are complex carbohydrates made up of long chains of sugar molecules. Foods like potatoes, rice, and bread contain starches, which are broken down into sugars during digestion.
Lastly, dietary fibers, which are indigestible by humans, are also classified as carbohydrates. They are found in plant-based foods like whole grains, legumes, and vegetables, and provide numerous health benefits such as promoting proper digestion and reducing the risk of certain diseases.
Most of your diet should consist of fruits and vegetables:
Fruits and vegetables are rich in essential vitamins, minerals, and antioxidants. They are also low in calories and high in fiber, which can help you feel fuller for longer and support healthy digestion. Aim to fill at least half of your plate with a variety of colourful fruits and vegetables to ensure you're getting a wide range of nutrients.
Protein should mainly come from beans, legumes, and lentils (for more fiber): While animal-based proteins are commonly consumed, plant-based protein sources like beans, legumes, and lentils offer numerous health benefits. Not only are they high in protein, but they also provide a good amount of dietary fiber.
Fiber is important for maintaining a healthy digestive system, regulating blood sugar levels, and promoting feelings of fullness. Incorporating these plant-based protein sources into your diet can help you meet your protein needs while also increasing your fiber intake.
The next "best" protein after plant-based is fish:
Fish is often considered a healthy protein option due to its high omega-3 fatty acid content. Omega-3 fatty acids are essential for brain health, reducing inflammation in the body, and supporting heart health. However, it's important to choose fish that is low in mercury and sustainably sourced to minimize environmental impact.
Grains or proteins should be kept low:
While grains and proteins are important components of a balanced diet, it's recommended to keep their portions moderate. Too much grain consumption can lead to blood sugar spikes and weight gain, while excessive protein intake can put strain on the kidneys and liver. Instead, focus on filling your plate with a variety of fruits, vegetables, and healthy fats, and use grains and proteins as supporting elements.
Nuts and seeds are a great source of healthy fat:
Nuts and seeds are packed with healthy fats, including monounsaturated and polyunsaturated fats. These fats can help reduce bad cholesterol levels
In summary, this article highlights the importance of a well-balanced meal for optimal health. By including protein, healthy fats, and carbohydrates in each meal, we can ensure that our bodies receive the necessary nutrients for proper functioning.
Additionally, The Five R’s helps us understand the perishability, versatility, composition, replicability, and origin of a food item. By considering these factors, we can make informed decisions about what we eat, prioritize our health and well-being, and contribute to sustainable and mindful eating practices.