3 top things to watch out for with plant-based diets

Plant based diet is gaining momentum. Different people follow it for different reasons – health, environment and religion. Whatever be the reason, plant-based diets have proven benefits for people suffering from cardiovascular diseases, for managing obesity etc.

In this blog article, I will detail the challenges faced by adopters of pure plant-based diets and the way forward for them.

1: Meal planning: If you end up having more packets of chips or fried food like samosa, the health benefit you were looking to get by adopting a plant-based meal will remain a far-fetched dream. A mindful planning of the diet is indeed needed to get the desired health benefits.

2: Fat loss: Many fat loss meal plans rely on calorie deficit coupled with a macronutrient percentage (Protein, Carb and Fat) split. Not many plant-based food items offer pure forms of Protein and hence the percentage composition becomes difficult to maintain for fat loss.

3: Nutrient deficiency: When avoiding animal products altogether it becomes difficult to get adequate amounts of certain dietary ingredients like威而鋼
protein and host of vitamins and mineral. Hence it will always be a good idea to consult a nutritional professional before undertaking such a plan. Common deficiencies among plant-based eaters:

1. Vit B12 – Deficiency of this vitamin can lead to tiredness, weakness, light headedness, mood swings etc. Supplementation with this vitamin is essential for those avoiding animal products.
2. Calcium – Deficiency of this mineral can lead to loss of Bone density and increased risk of fracture. Plant based eaters must include green leafy vegetables, legumes, nuts and seeds. In case it is inadequate incorporating a supplement will be helpful
3. Protein – Deficiency of this macro nutrient can result in muscle wasting, Skin, hair and nail problems and growth stunting in children. Many plant -based diets rely on Soya products for protein. When Soya intake is high coupled with low iodine intake, it can compromise thyroid function. Hence an iodine supplementation or iodine based salt should be added.
4. Omega 3 – is needed for a healthy heart and well functioning cells through the body. Plant based eaters often face defiency of this fatty acid and should increase the consumption of flaxseed, walnuts etc.
5. Vit D – Vit D deficiency can lead to bone pain and muscle weakess. Getting 15-20 mins of sunlight exposure on bare skin, between 11am – 1 PM in India will help.

By taking these things into consideration you will be able to enjoy the healthful benefits of a plant based diet.

Stay fit, stay healthy and stay happy!