“It can be so easy,” she says. “Canned beans, peanut butter, stewed lentils, brown rice, oatmeal, seasonal fruits, tons of vegetables (frozen, canned, fresh).”
Another major reason people struggle or quit after trying a plant-based diet is not being prepared, Palmer says.
“You can’t suddenly eat plant-based unprepared, like regularly stocking your pantry and refrigerator, knowing what your favorite foods will be, understanding what dishes and meals you’re relying on, and where you can find products in it.” your community, ”she says.
McDougall promotes a diet consisting primarily of starches, such as potatoes, rice, and beans, along with vegetables, fruits, healthy fats in moderation, and without animal products or added oils.
Human beings are “starch makers,” he says.
“Most of the people who have ever walked this earth ate a starch diet. The Mayans and Aztecs of Central America were known as the “corn people”. The Incas of South America ate potatoes.
Asian civilization was shaped around the cultivation of the crop we know today as rice, according to a study done in Nature.
Neal Barnard, MD, chair of the Physicians Committee for Responsible Medicine and adjunct faculty member at the George Washington University School of Medicine, directs Barnard Medical Center, a primary care clinic in Washington, DC.
He says he always recommends a vegan diet for patients, especially those with serious health conditions like obesity, diabetes and high blood pressure.
Many patients make the switch by following a simple process, Barnard says.
First step, patients are asked to make a list of their favorite foods that do not contain animal products.
“The patient comes back in a week and they noted the breakfast as oatmeal with cinnamon and raisins,” says Barnard. “Lunch, chili instead of meat chili. Dinner, spaghetti with marinara sauce.
The next step is for patients to eat from their list for 3 weeks in a row.
“After 3 weeks, if they actually did, two things happened,” Barnard says. “Physically, they are changing, they are losing weight, their blood sugar is down, their cholesterol is down, their energy is better, their digestion is better. But other than the physical changes, their state of mind is radically different, ”he says.