What To Eat & Avoid On A Whole Food Plant Based Diet?

Better Healthier substitutes for salty, crunchy snacks like chips are low salt, zero oil baked chips, Sampoorna Ahara Snacks, fresh & crunchy vegetables, fruits, fresh smoothies, Breakfast Jars, Dry Fruit and Nut Sweets like Sampoorna Ahara Sweets.

Yes, cauliflower is healthy. Cauliflower is a cruciferous vegetable. Cruciferous vegetables have powerful anticancer compounds. When you eat cauliflower and other cruciferous vegetables everyday, you boost anticancer capacity of your blood. Dr. Greger's Daily Dozen recommends at least 1 serving of cruciferous vegetables daily.

Cauliflower has glucoraphanin and myrosinase. When chopped, these chemicals react to form sulforaphane and protects you from cancer. However, cooking destroys myrosinase.

There are two methods to preserve anti cancer properties of cauliflower while cooking:
1. Chop Cauliflower and keep it aside for 40 minutes. By this time, the reaction gets completed. Sulforaphane is formed. It does not get destroyed by cooking.
2. Cook cauliflower. After cooking, add some raw cauliflower or lightly roasted mustard seeds. Cauliflower or mustard seeds have myrosinase., This takes care of the reaction to form sulforaphane in cooked cauliflower.

Oatmeal is healthy. Oats is a whole grain. Whole grains are healthy. However some forms of oatmeal are healthier than others. Oat groats are the healthiest form and rolled oats are less healthy than oat groats. To make healthy oatmeal, boil oat groats until cooked. Oatmeal is just as healthy as any other whole grains like fried rice, brown rice, black rice, broken wheat and millets.

Whey protein do not make women muscular on their own. Nor men, for that matter. How muscular you are depends mainly on your exercise. Strength training can help you increase strength and make you muscular.

Whey protein is the protein isolate from whey. It is a concentrated source of protein. However, the Twin Harvard Studies looked into the health impact of animal protein. The scientists found that animal protein intake was associated with a higher risk of mortality. This risk was mainly from cardiovascular disease.

On the other hand, higher plant protein intake was associated with [a] lower all-cause mortality. This means plant protein reduces your risk of dying from any cause. So, replacing animal protein with plant protein was associated with lower mortality.

Dairy protein does contain Insulin-like Growth Factor-1, IGF-1. This hormone helps cells grow faster. It is the reason why some people are taller and others shorter. So can IGF-1 boost muscle growth? Research shows that IGF-1 does not boost muscle growth.

On the other hand, IGF-1 may increase cancer risk. It is ideal to avoid cancer risk by getting all your protein from whole plant based foods, such as:
1. Dals or pulses
2. Legumes
3. Tofu
4. Tempeh
5. Whole grains
6. Nuts
7. Seeds

Weight-loss medications or surgery should be used when all other methods have failed.

Most weight loss programs make you go on a diet. Diets don't work, because when you go on a diet, eventually you go off the diet. When you return to regular food, you may put on weight again.

When you try diet after diet, you may lose hope each time your weight goes back up. We recommend that you stop dieting. Try a nutrient-rich, calorie-dilute approach. Adopt a whole food plant based diet. You can eat more, weigh less. Try these tips to get started:
1. Drink 2 glasses of water before each meal
2. Start each meal with calorie-dilute foods like two fruits and a big bowl of salad
3. Reduce and avoid calorie-dense animal foods and processed foods.

Your diet may not be working because it is a short term intervention.

Most weight loss programs make you go on a diet. Diets don't work, because when you go on a diet, eventually you go off the diet. When you return to regular food, you may put on weight again.

When you try diet after diet, you may lose hope each time your weight goes back up. We recommend that you stop dieting. Try a nutrient-rich, calorie-dilute approach. Adopt a whole food plant based diet. You can eat more, weigh less without 'going on a diet'. No portion control. No calorie restriction. Just delicious food all day, every day, and still reach your ideal weight.

Whole food plant based diet is the best diet for losing weight. This is because of many reasons:
1. Whole food plant based diet is less of a diet and more of a lifestyle. It is not a short term intervention. It is a long term lifestyle change.
2. You don't need to give up a macronutrient. It is not zero fat or zero carb.
3. There is no portion control. You can eat as much food as you want and still lose weight.
4. It works on calorie dilution, not calorie restriction. This means, you can eat more and weigh less.
5. Fad diets may cause health loss along with weight loss. For example, low carb diets may increase risk of atherosclerosis. They may even cut short your lifespan. On the other hand, plant based diet help you lose weight and gain health. WFPB diet can protect you from diabetes, hypertension, heart disease and even many types of cancer.
6. You can still enjoy all your favourite foods by preparing them using healthier ingredients.

Whole Food Plant Based weight loss diet is recommended for busy women.

WFPB diet is healthy for women because it can help:
1. Lose weight without portion control
2. Balance hormones
3. Improve skin glow
4. Strengthen hair health
5. Prevent heart disease, diabetes, and hypertension
6. Treat PCOS and menopausal issues
7. Prevent breast cancer and cervical cancer

Plant based weight loss diet is especially useful for busy women because it saves a lot of time:
1. No special ingredients
2. No complicated cooking methods
3. No oil, easy cleaning
4. Cook once for the entire family, because WFPB diet is healthy for everyone
5. Cook familiar dishes that you enjoy. Children and elders will eat them without fuss.

The fastest proven way to lose weight may be starvation. But this is definitely not the healthiest.

Healthy rate of weight loss is around 100-200 grams per week. Aim for this level by switching to a whole food plant based diet.

You can lose weight without exercise by adopting a healthier diet. Did you know, diet forms 80% of weight loss? Only 20% of weight loss comes from exercise.

This is because:
1. Energy expenditure through exercise forms only a small part of daily energy use. Most of the body's energy use goes towards its basal metabolism. Increasing basal metabolic rate accelerated weight loss.
2. Exercise by itself does not burn as many calories as you may think. For example, one samosa has 300 calories. To burn off 300 calories through exercise, you need to go for a brisk walk for

On the other hand, you could choose a calorie dilute diet to cut down your calorie consumption. At the same time, you need not control portions or eat less food. That's the beauty of a whole food plant based diet. You can eat more, weigh less, without exercise.

Having said this, exercise is vital for better health, quality of life and longevity. We recommend adopting a regular exercise routine. Choose one of these options:
1. 40 minutes heavy exercise
2. 90 minutes moderate exercise

If losing weight is making you depressed, you may be missing out on vital nutrients. Fad diets and crash diets are not nutritionally well balanced. You could have mild vitamin or mineral deficiency. Sever calorie restriction could also be a cause.

On the other hand, a whole food plant based diet can help you prevent or treat depression. Depression may be caused by brain inflammation. Eliminate animal foods and switch to plant based diets. This reduces inflammation and relieves symptoms of depression.

Eat right, don't eat less for better mental health.

Short term restriction makes a weight loss diet not work. Any diet with a low enough calorie count can make you lose weight in the short term. But only a well planned healthy diet can help you maintain a healthy weight in the long term.

Instant noodles weight loss diet could be dangerous. Instant noodles are mostly maida or white rice flour. They may give you enough calories to survive. But they do not have enough nutrients for good health.

We recommend that you change it to a whole food plant based diet for complete nutrition. Plant based diets are calorie dilute and nutrition dense. This way you can enjoy your favourite foods, eat more, and weigh less.

Yes, many people have lost weight taking millet. Millets are whole grains similar to rice and weight. Most people switch from white rice to millets. Changing your diet from refined grains to whole grains helps lose weight.

For weight loss and health gain, choose whole grain millets. Avoid polished or refined millets. They will be white in color. Choose yellow, red or brown millets instead.

Keto bello patch diet has not been proven to work. It is not FDA approved. It involves active ingredients that enter the body through a patch rather than a pill. We do not know whether it is safe or effective.

You can lose up to 30 kg in a year by removing a large from your diet everyday.

Keto diet may work in the short term, but they injure your arteries in the long term. Research has found that only 50% of people are able to stick to a keto diet for more than a year. Scientists also found that eating a keto diet with animal foods increases your risk for heart attack and stroke by 50%. On the other hand, WFPB diet reduces risk of heart attack and stroke. Choose a healthier diet for better weight and better health.

Amway nutrilite daily may cause weight loss if you reduce your regular food intake. Any method to reduce total calorie intake causes weight loss. However, it may not be healthy weight loss. Liquid supplements are not an ideal replacement for fresh, whole plant foods. Switch to a whole food plant based diet instead for achieving your ideal weight.

If you have never done this before, don't worry. You are in the right place to begin. Here is a list of steps to get you started:
1. Adopt a whole food plant based diet. This is a calorie dilute, nutrient dense approach. It is easy to maintain in the long term. While helping you lose weight, it also helps you gain health.
2. Surround yourself with people on the same path. You want people who encourage you to become healthier, not pull you back.
3. Join a support group. Make new friends, meet them regularly. Share your difficulties and take help in overcoming them. Others may have faced and overcome the same difficulty already.
4. Keep only healthy food in stock at home. Avoid buying animal foods or processed foods. Keep fruits on the dining table. Dry fruits and nuts on the snack shelf. Plenty of vegetables in the fridge for every meal.
5. Join the Plant Based Diet Masterclass to kickstart your plant based diet journey. It is easier to change your diet with a structured program to answer all your questions.
6. Try a Plant Based Meal to taste it. You may find it very similar to the foods you enjoy eating. It is easier to eat a familiar diet consistently.

A weight loss diet starts to help things like cholesterol within one week. In fact, even one meal can have a significant effect on your blood cholesterol.

Whole food plant based diet contains zero cholesterol. It is also low in saturated fat. Its high fiber content reduces fat absorption. Within just one week, you can enjoy better cholesterol levels with a whole food plant based diet.

Yes, eating the same number of calories on any diet will result in similar weight loss. However, they are not equally healthy. Eating healthy foods of lower calories will give you weight loss and better health. Eating any amount of calories from unhealthy food may hamper your health. Research has shown that keto diet can increase chances of atherosclerosis and shorten lifespan. On the other hand, a low fat vegan diet may help reverse heart disease and promote longevity.

Yes, even if you don't change your diet, intermittent fasting will make a difference in your weight. However, the effect will be small compared to eating healthier. Consider adopting a healthier diet along with intermittent fasting, and get the best of both worlds!

Yes, it is safe to lose weight while pregnant only if you are overweight to begin with. Generally, losing weight while pregnant is not recommended. It is wiser to lose weight before getting pregnant. This way, you and your baby will enjoy better long term health. Risks of complications reduce for you and your baby.

A normal blood pressure reading may be too high for women and men. If your blood pressure is 120/80 mmHg, the normal BP, your doctor may give you full marks. However, scientists have found this is not the ideal blood pressure. People who eat low salt or no-salt diets have a lower blood pressure of 110/70 mmHg. Research shows that reducing your blood pressure from 120/80 to 110/70 could reduce your heat disease and stroke risk by a further 7-8%.

The reasons why you might find it hard to stick to a healthy eating plan are because you enjoy eating sugar, salt and fat. This is natural. Your body's instinct is to find and eat foods that have a high calorie and sodium content. In our cave dwelling days, this helped us survive. Today, food companies know this. Packaged food is high in salt,, sugar, fat, or a combination of these. Your tongue has gotten used to these foods. When you eat low salt, low sugar and low fat foods, you may find them bland. Tasteless. The good news it, it takes only five days to resensitise your taste buds. After that, you will start enjoying the natural flavours of fruits and vegetables once again. You may even find some fruits too sweet!

It is simple to follow a healthy Indian diet. Traditionally, Indians ate mostly whole food plant based diets. Lots of fruits and vegetables. Primarily unpolished millets, rice and wheat. This changed a couple of generations ago. We introduced more animal and processed food into our diet. Our diabetes and hypertension rates skyrocketed. Thankfully, it is easy to convert our present to a healthy Indian diet with a few changes and reverse this disturbing trend:
1. Start every meal with fruits and salads, just a traditional Indian Banana Leaf Meal
2. Choose whole grains like brown rice, red rice, and whole wheat. You can also choose from a wide variety of unpolished millets.
3. Most Indian eat a place of rice or rotis with vegetables on the side. Exchange these. Eat a plate of vegetables and dals with rice or roti on the side.
4. Reduce and eliminate dairy products, meat, dish and eggs from your diet. Try traditional Indian alternatives instead:
a. Whole coconut milk
b. Badam milk
c. Raw Jackfruit instead of chicken
d. Yam instead of fish

Add the most ignored healthy foods back to your daily diet. These are:
1. Green leafy vegetables
2. Dals/ pulses and legumes
3. Nuts and Seeds
4. Flaxseed Powder

There are 12 ingredients in your daily meal plan. Dr. Michael Greger has compiled the balance of evidence in the field of nutrition to create the Daily Dozen. These 12 checkboxes can help you achieve optimal health and longevity. They are not complex or unavailable. In fact, you can find all of them at a local grocery store near you:
1. Dals, pulses and legumes
2. Berries like amla and raisins
3. Fruits
4. Cruciferous vegetables
5. Green leafy vegetables
6. Other vegetables
7. Flaxseed powder
8. Nuts and seeds
9. Whole grains
10. Spices
11. Exercise - yes! Exercise!
12. Beverages, including water

These are the ingredients in your daily meal plan. Twelve is the magic number. Two Sampoorna Ahara meals in a day, lunch and dinner, can help you achieve all 10 healthy foods of the Daily Dozen. We like to say, apart from them, you will just need to exercise and drink water!

Calorie dense foods can't be good for weight loss. Calorie density is the measure of number of calories in a spoon or cup of food. For example, one cup of gulab jamun has 300 calories, while one kg of watermelon has 300 calories.

A couple of gulab jamuns is not going to fill you up, but a kilo of watermelon can easily make you full! Choose calorie dilute foods for weight loss. Increase fruits and vegetables in your diet. Reduce and eliminate animal foods and processed foods for successful and long term weight loss.

Whole food plant based diet is the best diet for weight loss. Research has found that eating a wide variety of unprocessed plant foods can give you better weight in a shorter time than going on a crash diet. Fad diets don't work. You may lose weight in the short term. But once you go back to your regular food, you tend to put on weight again. Quit the Yo Yo Effect by adopting a permanently healthy diet for a permanently healthy body.

Intermittent fasting is not a diet trend, it is actually a lifestyle habit. Intermittent fasting is when you restrict your eating to an eight hour window everyday. You avoid eating high calorie foods before or after this window.

Research has proven that intermittent fasting can promote weight loss, helping you reach your ideal weight faster. Interestingly, the traditional Indian lifestyle had intermittent fasting. A majority of Indians would eat their first meal at 11 AM and their last meal at 7 PM. We recommend following this as well.

Intermittent fasting follows the circadian rhythm. You feed your body during the hours when it is naturally ready to digest and absorb the food. This helps you maintain a better weight and better health. For example, if you eat dinner after 7pm, you will put on more weight than if you eat it before 7 PM.

The low-carb, high-fat diet allows the body to burn fat as a fuel, rather than carbohydrates. This may sound like a good idea. Perhaps the fat on your body will get burnt off quickly. Unfortunately, this is not the case.If you eat a low carb diet, your body does use up some portion of your fat reserve. However, it also starts using up your protein for energy. This can lead to chronic disease. Low carb diets have been associated with a higher risk of heart disease and death too.

Helping to reduce abdominal fat is among the amazing health benefits of exercise. This doesn't mean doing abdominal exercises, as spot reduction losing fat in one spot is not possible. The body decides where to store fat and when.

Exercise is a bad strategy for weight loss. But physical activity has several other benefits for general health:
1. Exercise improves mood
2. Exercise boosts energy
3. Exercise promotes better sleep
4. Exercise reduces blood pressure
5. Exercise stabilises blood sugar levels
6. Exercise improve cholesterol levels
7. Exercise even improves fertility!

The best way to get more fiber is to eat a lot of plant foods, including vegetables and fruit. In fact, plant foods are the only foods to contain fiber. Here is a list of swaps you can make to include more fiber in your diet:
1. Get more fiber from fruits and dry fruits than sweeteners like sugar, jaggery and honey
2. Get more fiber from red rice, brown rice, black rice, and millet rice than from white rice
3. Get more fiber from whole wheat than refined wheat or maida
4. Get more fiber from nuts and seeds than oil, whether refined oil, unrefined oil, extra virgin oil or cold pressed oil
5. Get more fiber by including more vegetables, pulses and legumes in your diet.

There's some evidence that soluble dietary fiber can lead to reduced amounts of belly fat. However, please remember that spot reduction is not possible. The body decides where to store fat. The best approach is to eat a healthier diet with more dietary fiber overall to reach your ideal weight. This includes less belly fat.

The best part about a whole food plant based is No Portion Control! Plant based foods are so calorie dilute, you can eat more & weigh less.

Among whole plant foods, fruits, vegetables and greens are the least calorie dense. Pre-load or start every meal with a big bowl of fruits, vegetables and greens. This way, you are already half full. You cannot eat too much of calorie dense foods after this in your meal.

Dr. Michael Greger's Daily Dozen Checklist is a great way to ensure you are eating enough servings of all the various healthy food groups daily. This is a checklist for optimal healthy and lifespan. The difficulty you will face is not to avoid eating too much. It will be to eat ENOUGH food from all the healthy food groups! We think this is a good problem to practice overcoming.

You can use a paper diary or mobile app to track your weight daily. We recommend tracking body weight twice a day. Research has shown that this helps accelerate weight loss. You could get motivated to continue eating healthy when you track your weight daily.

You know if a diet is working when you:
1. Move closer to your ideal weight, preferably between 18 and 21 BMI
2. Feel more energetic
3. Sleep better
4. Have easier motion
5. Enjoy improved health parameters like:
a. Blood sugar (100 mg/dL Fasting Blood Sugar and 140 mg/dL Post Prandial Blood Sugar)
b. Blood pressure (110/70 mmHg or less)
c. Blood cholesterol (150 mg/dL)

You should drink healthful beverages, such as:
1. Water
2. Herbal Teas
3. Green Tea
4. Lemon Grass Tea
5. Lemon Infused Green Tea
6. Masala Matcha Green Tea
7. Ginger Lemongrass Tea
8. Spearmint Tea
9. Kashmiri Kahwa
10. Tulsi Ginger Tea
11. Moroccon Maghrebi Mint Tea

Spice Drinks:
1. Green Coffee
2. Hibiscus Tea
3. Amla Tea
4. Ginger Tea
5. Athimadhuram Kashayam / Liquorice Tea
6. Mint Ginger Kashayam
7. Turmeric Latte
8. Lemon Ginger Kashayam
9. Rose Tea
10. Chukku Kaapi

Fruit & Vegetable Smoothies:
1. Kokum Juice
2. Muskmelon Panakam
3. Nimbu Paani
4. Tomato Mint Juice
5. Papaya Orange Smoothie
6. Banana Chia Seed Smoothie
7. Green Smoothie

Regular physical activity can help a person lose weight by burning calories. However, exercise is not the best way to lose excess weight, nor are extreme diets. The best way to lose weight is through a well balanced healthy diet, like a whole food plant based diet. Exercise is definitely required to stay fit and healthy, along with a healthy diet.

Your should exercise for 40 minutes daily, if you practice heavy exercise. The other option is 90 minutes of moderate exercise. Health organisations usually recommend less than this. The reason is, they don't think people will achieve the ideal goal. We believe you can achieve it if you set your mind to it. Along with a balanced diet plan, regular exercise can help you achieve optimal health.

If the thought of a full workout seems intimidating to someone who is new to exercise, they can begin by doing the following activities to increase their exercise levels: taking the stairs raking leaves walking a dog gardening dancing playing outdoor games parking farther away from a building entrance Individuals who have a low risk of coronary heart disease are unlikely to require medical assessment ahead of starting an exercise regimen.

Mindful eating is being totally aware of what you eat. It is a simple yet powerful practice. Mindful eating can help you gain control over your cravings.

Mindful eating is the first practice we teach on our Plant Based Diet Masterclass. You can try it right now!
1. Take cup of your favourite food
2. Close your eyes
3. Place a spoonful in your mouth
4. Chew at your regular pace
5. Keep the food in your mouth for one full minute before swallowing it

That's it! A simple yet powerful practice. You may find that you enjoy some foods more than others. In the first few days, you will discover that you enjoy healthy whole plant foods more than any other foods.

You will stop enjoying highly salty, sweet and fatty foods. This makes it much easier to eat healthy and stay healthy.

The ketogenic or "keto" diet is a low carbohydrate, high fat diet. It is useful in treating intractable childhood epilepsy.

Recently, it has been used to aid weight loss. It does help reduce weight. However, ketogenic diet has been associated with a higher risk of atherosclerosis and mortality, especially with the intake of animal foods.

There are many benefits of high-fiber diets. Whole food plant based diet is a high fiber diet. Research was done on fossilised Paleolithic poop to find out how much fiber we used to eat. Scientists found that our ancestors ate 100 grams of fiber daily for millions of years. Today, you may consume just 15 to 40 grams of fiber daily in India! Even the highest fiber consumption is less than half of our ancestors! It is time to reverse this trend.

Here are the benefits of high-fiber diets:
1. High-fiber diets treat constipation
2. High-fiber diets soften stool and improve stool bulk
3. High-fiber diets improve gut microbiome, digestion and absorption
4. High-fiber diets help increase cholesterol excretion.

They also reduce fat absorption. This improve lipid profile to give:
1. Lower total cholesterol
2. Lower LDL cholesterol
3. Lower Triglycerides

1. High-fiber diets helps prevent diarrhea. They absorb water in the intestine to form a gel-like consistency.
2. High-fiber diets prevent diverticulosis, irritable bowel syndrome and hemorrhoids
3. glucans in high fiber diets help reduce systolic blood pressure and diastolic blood pressure
4. High-fiber diets reduce CRP levels. CRP or C-Reactive Protein is a marker of inflammation
5. High-fiber diets improve satiety and help reduce weight
6. High-fiber diets reduce postprandial hyperglycemia. This means high-fiber diets keep your sugar levels steady after food. One study even found that diabetes risk can be reduced by 6% with each 7g dietary fibre you eat daily.
7. High-fiber diets reduce risk of cancer, specifically:
a. Colon cancer
b. Breast cancer
c. Gastric cancer