Would you like to eat plant-based or vegan, but you are not sure whether it is right for you? Instead of telling yourself that you have to do it forever, just try for three days. Eliminating processed junk foods as well as avoiding meat and dairy products will help clear up your diet and make your gut microbiome healthier in that short amount of time. Research shows that in just three days you will feel energetic and less bloated.
This is the perfect time of year to eat plant-based foods and take advantage of the abundance of nature. The local vegetables, fruits, and choices make it easier than ever to eat healthy and clean.
Shop for seasonal vegetables and fruits. Make meals out of foods you could grow
When you go to the market, try to avoid the highly processed foods in boxes, bags, or wrappers and instead eat whole foods from the product department that are in the same form you could eat them that you picked yourself : Broccoli and tomatoes, pumpkin and peppers, Brussels sprouts and avocados …. plus apples, peaches, blueberries, raspberries and citrus fruits.
They all await you at your farm stall or in a nearby supermarket and are full of nutrients, fiber, antioxidants, as well as vitamins and minerals that keep your healthy body going, give you energy and strengthen your immune system, with no chemicals or additives like added sugar in the packaged food deliver into your body.
Eating plant-based foods lowers your risk of heart disease and other illnesses
Eating clean means getting rid of the inflammatory foods that make us sick in the long run, including processed foods and red meat, high-fat dairy products, and antibiotic poultry, all of which bring health risks from heart disease to cancer. , high blood pressure and diabetes, ailments that plague the American population hooked on a diet full of fast food and empty calories.
A new study found that 2/3 of the calories children and teenagers consume are highly processed foods, and it is no accident that the same ratio of 2/3 of our population is also overweight or obese. Almost half of all Americans have heart disease, and prediabetes affects 80 million of us, or about 1 in 3. If you want to eat clean, cut out dairy, cut out meat, and switch to plant-based products, here is your plan.
It’s easy, only takes three days off your “normal” diet, and is so delicious that you may never want to go back to your old diet. It’s also packed with protein and calcium, iron, and nutrients so you don’t have to worry about consuming the macronutrients your body needs to be fit, energetic, and healthy.
Plant-based changes in your gut health in just three days
“By adding fruits, vegetables, and whole grains, you’re changing the bacteria in your gut and giving them the foods they love, which reduces constipation and keeps you regular,” says Jennifer Mimkha, MPH, RD, herbal nutritionist and owner of Prana Nutrition in Tampa, Florida.
According to experts, if you want to keep going, you can also see a sharp drop in your cholesterol with a short one-week interval. “Plant foods have no cholesterol and are generally much lower in saturated fat, with the exception of palm and coconut oils, which should be avoided if you want to lower cholesterol,” says Joel Kahn, MD, founder of the Kahn Center for Cardiac Longevity of Bingham Farms, Michigan and author of The Plant-Based Solution.
Full immersion in a full plant-based diet can result in a rapid drop in your total cholesterol by as much as 100 mg / dL, which Kahn calls a “massive” shift. For inspiration, look at this: This is what happens to your body when you go plant-based.
Here is your 3-day, plant-based plan with daily menus and simple recipes
Don’t worry if you have to go out for dinner one of the evenings, don’t work up a sweat, just order the salad and a pasta with all the vegetables the chef has to offer plus some tomato sauce, keep the cheese. You will be amazed how delicious fresh seasonal vegetables can be!
Here are your clean, plant-based recipes
Day 1 of the clean plant-based diet
Breakfast: Mango smoothie
Having lunch: Mediterranean salad
Snack: Cauliflower wings
dinner: Lemon and asparagus pasta
Day 2 of the clean plant-based diet
Breakfast: Bruschetta
Having lunch: Caesar Salad Tempeh Wrap
Snack: Greek tabbouleh
Dinner: Cauliflower Curry
Day 3 of the clean plant-based diet
Breakfast: Perfect yogurt
Having lunch: Buddha bowl
Snack: Pico de Gallo mango
Dinner: Sweet potato and chickpea burger
If you want to keep going, try The Beet’s free 2-week Clean Eating Guide
To keep it going, check out The Beet’s 7-day beginner’s guide to getting plant-based
Or if you want a two-week plan, try The Beet’s Clean Eating Guide, which is free and delivered to your inbox every morning.
