8 Best Practices for Transitioning to a Plant-Based Diet

8 Best Practices for Transitioning to a Plant-Based Diet

Plant-based diets have gained popularity in the health, wellness and nutrition world as evidence rapidly accumulates about the benefits of eating habits in which most food comes from plants rather than animals.

A part of health Benefits of plant-based diets include:

Lower risk of chronic diseases Regulated blood pressure and heart rate Regulated cholesterol and triglyceride levels More balanced gut microbiota Better blood sugar management

However, transitioning from an omnivore diet to a plant-based diet or making health behavior changes can be difficult.

Whether you're a health and nutrition coach helping your clients transition to a plant-based diet or are interested in doing so yourself, we've put together eight best practices for transitioning to a plant-based diet.

What exactly defines a plant-based diet?

Use the term“plant-based diet”has recently become more popular to describe dietary patterns in which most of the food or nutrients come from plants. Many people prefer to use the term “plant-based” as opposed to vegan or vegetarian because of the differences in different eating habits.

Vegetarian diet are those in which meat is excluded from the diet. However, some vegetarians may regularly eat eggs (ovo-vegetarians), dairy products (lacto-vegetarians), or even fish (pescatarians). With this in mind, it is possible to be a vegetarian and still get a significant portion of your daily nutrients from animal foods.

Veganism usually refers not only to a diet, but also to a lifestyle that avoids animal products. Vegan lifestyles not only avoid all foods of animal origin, including eggs and dairy products, but also tend to avoid products that contain raw materials from animals or in which animals may have been injured. Especially with a vegan diet, foods made from animal products are avoided.

Plant-based diets are those in which the diet as a whole consists primarily of plant-based foods and, therefore, nutritional needs are primarily met by plant-based products.

However, the concept of a plant-based diet leaves room for some flexibility with regard to the integration of some animal foods. Nor does it necessarily exclude processed foods, highly processed foods, and energy-dense and nutrient-poor foods. Some nutritionists and researchers distinguish a standard plant-based diet from one healthy plant-based diet, where the consumption of highly processed foods, drugs and alcohol is minimized.

Several researchers have attempted to define a plant-based diet to facilitate study designs and pave the way for educational opportunities about the benefits of plant-based diets. The results are different; a group of researchers defined a plant-based diet that minimized cooked foods and coffee. Another study highlighted how variations in plant-based dietary patterns impact cardiovascular health risks, with those who based diets on whole fruits and vegetables, legumes and whole grains having better outcomes than those who consumed more starchy and overcooked or highly processed foods.

One of the most famous Definitions of plant-based diets are as follows:

A regimen that promotes whole, plant-based foods and discourages meat, dairy and eggs, as well as all refined and processed foods.

It's important to note that not all people who follow a plant-based diet or consider themselves vegetarian or vegan follow exactly the same eating habits. Factors such as likes and dislikes, culture and access all have an undeniable influence on what diets look like and how they are experienced.

Learn more about your nutrient needs

Contrary to popular belief, a plant-based diet can meet and even exceed your nutritional needs (yes,including protein!).

While entire eating patterns are more important than individual meals, you may find that your eating patterns are leading to nutrient deficiencies. For example, some nutrients, such as vitamin B12 and D and omega-3 DHA, are mainly found in animal foods.

If you're transitioning to a plant-based diet, you may want to work with a nutrition coach or nutritionist to discuss how your overall diet can meet your nutritional needs, or consider taking supplements for your safety.

Knowing and considering your nutritional needs doesn't mean you need to worry excessively. Read on to learn more best practices that can help you minimize stress as you transition to a plant-based diet.

Reduce your eating pattern

Focusing on individual meals, foods, or even nutrients can be tiring and stressful. In fact, obsessing over individual eating habits, such as counting calories or eliminating cultural foods you enjoy, can lead to eating disorders.

The advantage of a plant-based diet is that it is a holistic approach to nutrition. It recognizes that your dietary habits or regular eating habits have a much greater impact on your health than individual actions or decisions.

Instead of worrying too much about individual foods, you can think about what and how you eat in a week or over several weeks. Plant-based diets are flexible for a reason; Eating scrambled eggs one morning doesn't necessarily mean you're no longer eating a plant-based diet.

Downsizing may require the assistance of a health coach or support system, especially if you are naturally concerned about certain ingredients and meal composition.

Check-in with yourself

As you make lifestyle changes to improve your health and well-being, it's important to check in with yourself regularly. Ask yourself how you feel after you make a decision, as you consider changes, as you take steps toward a plant-based diet, and as people notice changes in your diet.

While it's normal to have tough days, overall, transitioning to a plant-based diet should leave you feeling empowered and healthier emotionally and physically. If not, maybe it's time to think about what isn't going as you expected and why.

If you don't have the habit of looking inward, you may want to work with a therapist or health coach to guide you through the process.

Make gradual changes

Going “cold turkey” with animal products isn’t for everyone. In fact, behavioral changes, including introducing new or altered dietary patterns, tend to be more successful when done gradually.

Dr. Barbara O'Neil of the Rutger’s Cooperative Extension suggests taking small steps to achieve short-term goals that add up to a long-term goal.

For example, on the journey to a plant-based diet, you might start with a Meatless Monday, then take a plant-based cooking class, then meet with a health coach who specializes in plant-based eating.

Create support systems

Humans are social creatures by nature. As such, support systems are an important part of feeling comfortable making and maintaining lifestyle changes.

Find a support system in friends, families, health teams, health coaches, and online support groups.

Research shows that people with support systems that understand and motivate them are much more likely to feel well and achieve lifestyle changes.

To use a support system when transitioning to a plant-based diet, look for others who eat a plant-based diet or know the benefits of a plant-based diet; People you want to see healthy and happy; and people who specialize in plant-based nutrition and behavior change, such as health coaches.

Do what is sustainable

No matter what the diet looks like, it is a yo-yo diet not good for your mental or physical health.

The difference between a fad diet and a long-term sustainable diet is that it fits what is important to you. The harder it is to maintain eating habits, the harder it becomes to maintain them.

If you choose a plant-based diet, think about how it fits with what is important to you and what you would be willing to change to honor the decision. Some considerations include how you feel, where you buy your food, and how you prepare your meals.

Health coaches can play an important role in helping clients think through and be prepared for the impact of dietary changes.

Find sensible reasons for a plant-based diet

Motivation is crucial to any change; This applies not only to changing your diet, but also to changing jobs, ending a relationship, coming out, moving, starting a business, and more.

Motivations that are superficial or short-term are likely to result in unsustainable changes. When you find motivations that make sense and help you imagine a more fulfilling life, you'll be more likely to believe in living a plant-based lifestyle.

Remember that while motivation plays a critical role in the continuum of health behavior change, several factors are at play. Other personal factors such as self-esteem and trauma, societal factors such as discrimination, and economic factors such as the perceived cost of a plant-based diet also influence willingness and ability to do soHealth behavior is changing.

Nonetheless, choosing a plant-based diet and being motivated to make it an important part of your lifestyle is key to making a plant-based diet work long-term. When you find motivation that doesn't have a time stamp and is meaningful to you, you're more likely to be consistent in your efforts.

Honor all dimensions of wellness

If you decide to change your diet in the name of health, you may experience anxiety or stress along the way. Remember that true health comes from amultidimensional wellness perspective,includes not only physical health, but also emotional, cultural, occupational, interpersonal and social, intellectual and spiritual well-being.

Having this perspective can be useful in educating yourself about the importance of making changes to your lifestyle, including diet, and seeing how you can adopt the changes while taking into account all aspects of your well-being.

Let's take an example of how different dimensions of wellness can come into play during normal life events.

A plant-based diet may mean no longer having to eat the traditional meat dish your grandmother makes for your Sunday family gatherings. However, you enjoy attending these family gatherings and love the opportunity to enjoy your culture and heritage.

The seemingly simple act of “cutting out” a traditional food item can mean many different things to different people; You may feel left out, tempted to "cheat" on your plant-based diet, or worried about having to explain to your meat-loving family why you're abstaining. Think about how you can manage these situations, starting with what is important to you in these gatherings while still honoring your desire to eat a plant-based diet.

Some options include:

Eating the meat at that family meal if it feels right for you Choosing an alternative meal Talking to your grandmother beforehand about what you think is making you anxious and offering to try a modified version of the dish that still honors your culture

Health and wellness coaches play an important role in helping clients navigate situations like these in a way that addresses all aspects of their well-being.

Main takeaways

Health behavior changes, such as adopting a plant-based diet, can seem daunting to some people. Even when people are aware of the benefits of a plant-based diet for their health and well-being, getting there can seem out of reach.

In this article, we've highlighted eight best practices based on health behavior change theory that can help coaches support their clients in adopting a sustainable plant-based diet that addresses all dimensions of their well-being.

References

https://www.sciencedirect.com/science/article/pii/B9780128039687000010
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/
https://www.jacc.org/doi/full/10.1016/j.jacc.2017.06.006
https://onlinelibrary.wiley.com/doi/full/10.1002/clc.22863
https://www.sciencedirect.com/science/article/abs/pii/S1050173818300240
https://njaes.rutgers.edu/sshw/message/message.php?p=Finanzen&m=165
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3963267/
https://journals.sagepub.com/doi/abs/10.2190/D4UA-RQFQ-0H5T-W9YY

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