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what if I told you that you could go plant-based one day per week and have some pretty powerful effects on your body composition a lot of my devout followers might look at me like I’m a little bit crazy okay because I’m talking about the ketogenic diet a lot which a lot of people associate with high amounts of meat and high amounts of fat which in some parts is true in some parts is not and then other people know me for being the fasting guy and they’re probably wondering okay what is Thomas talking about when he’s talking about short term vegan diets well for a very long period of time I practice doing what was called meatless Mondays where I would take one day per week and I would eat a vegan style diet and I was doing this for a couple of reasons one I would do it for ethical reasons but two I was also doing it because there are some pretty powerful effects and I felt pretty darn good even after just one day now let me completely come out and be open when I say that I’m not necessarily condoning that everyone needs to go plant-based long term what I’m trying to talk about here is that there are some powerful benefits if you want to pick one day per week and going plant-based hear me out on this a lot of it simply has to do with looking at our diet at a bigger scale you see a lot of us focus on our diets as just one day at a time we focus on how many calories you consume in one day what kind of minerals what kind of vitamins we get in one day and then it just resets the next day the thing is aside from our circadian rhythm our bodies don’t really know what one day is or what two days are what three days are ultimately what we want to do is we want to back up and look at our diet over a broader scale so if we’re not getting a lot of veggies over the course of each day then maybe if we back up for a second we allow ourselves to get a lot of veggies in on one day we could have a sustained positive result that is a response to that so what I mean by that is rather than looking at it day over day look at it week over week and so if you take one day where you’re focusing on going plant-based sure you could get some benefits that come from just eating a plant-based diet but the massive amount of benefits that are going to come to you as someone that necessarily isn’t vegan are going to be much more so the fact that you’re getting a lot of veggies in at one point in time and restoring a lot of your mineral values and your vitamins in terms of water soluble and fat soluble so to make some sense of this I do want to reference a couple of studies okay they’re both relatively short-term studies one is longer than the other but they both a little bit of a point now hear me out entirely on this because it’s very important to pay attention there was a 2011 study that took a look at individuals that went plant-based over the course of ten weeks of course they compared this plant-based diet group to a control group now what the control group ate we don’t really know where they eating a keto diet no were they eating some kind of fasting diet no they were probably eating a standard American diet but anyway what they found after the course of ten weeks was pretty interesting those that went on the plant-based diet did end up having a massive reduction when it came down to visceral body fat at 1.6 percent they ended up having a thirteen point four percent reduction in overall body fat and they ended up having about a twelve pound on average weight loss and they had a lot of biomarkers that were improved now here’s the thing after the course of ten weeks is when people would ordinarily start to get more deficient in certain things by going plant-based so because this is a ten week diet it was able to take place before a lot of potential vegan deficiencies would take place so we have to factor that into the equation as well well what I didn’t mention in that study was that there was a 4.6 percent increase in muscle mass how does that equate protein levels were likely lower and there was probably a lot less in the way of stimulation for protein synthesis well again it’s a short-term plant-based diet where you had a massive infusion of vitamins and minerals that you ordinarily wouldn’t get so thereby you were probably able to sustain the minerals that you needed to grow a little bit more muscle getting the right balance that’s allowing your body to have the opportunites to really synthesize protein at that given point in time would this continue over the long term honestly likely not unless you were able to apply some very intense protein combinations and be able to be very cognizant of the kinds of omegas that you’re getting in to keep everything balanced okay so now let’s talk about something a little bit more relevant this is a study that took a look at plant-based diets over the course of seven days and the reason that I’m saying this is in proof that you can have positive effects on even a short-term plant-based diet so let’s take a look at this this study was published in nutrition journal in 2014 it took 1615 participants that went plant-based for about seven days well what they found was pretty intriguing they did find that after seven days there’s a pretty dramatic decrease in overall blood cholesterol levels well goes to show that inflammation does play a role in cholesterol levels now it wasn’t concluded that it was a decrease in fat intake but there was some conclusion that since inflammation levels were reduced so dramatically it made the levels of blood lipids that much lower inflammation does have a direct relationship with our levels of cholesterol in the blood now there is also a massive decrease in fasting blood glucose which is interesting because even with this plant-based diet there was probably an increase in carbohydrate consumption which goes to show that perhaps the fiber and the prebiotics that are coming in from the influx of vegetables could have played a big role in your fasting blood glucose and lastly the average weight loss over the course of seven days was three pounds that’s pretty darn powerful now essentially what I’m getting at with this approach is that you don’t necessarily have to go seven full days of eating plant-based but if you can just indoctrinate one day per week over the course of seven days you may end up having the same cumulative effect that people saw in this study happening over the course of seven weeks so if on average participants ended up a losing about three pounds over the course of seven days we could conceivably say that over the course of seven weeks if you go one day per week going plant-based that you might lose the same amount of weight and have similar results now that’s totally a hypothesis so I can’t say that that’s true for certain but there is a massive positive impact by having that increase in veggie consumption in fact researchers actually concluded with that study that the positive results were more so linked to the massive influx of veggies than any potential plant-based lifestyle so the point is here is that if you go one day per week in a vegan lifestyle you can get the massive amount of veggies that you need to start feeling better so here’s a couple of tips that you can do when you do your meatless Mondays or you choose one day per week to go plant-based if it’s something that you choose to do okay the first thing is going to be making sure that you get a bunch of algal oil in that is a form of Doukas a hexanoic acid that comes from a vegan source very very important that you get your omega-3s it’s one of the most common vegan deficiencies to not have the right home make a three profile simply because a lot of those omega-3 polyunsaturated fatty acids end up coming from fish sources yeah the other thing that you’re gonna want to do is make sure that you supplement with something like pea protein you’re still gonna want to make sure especially if you’re training hard especially if your body is accustomed to a little bit more protein that you’re getting protein coming from at least a pea or a rice source I highly recommend using a pea protein instead the other thing that you’re gonna want to do is since you’re consuming a lot of veggies you’re gonna want to be cognizant to not consume a lot of prebiotic fiber yeah that means go a little bit easy on the asparagus go easy on the artichokes and things like that the reason is those are a little bit harder to digest and they’re harder to digest for any reason okay prebiotic fibers sit in your stomach and they sort of ferment that’s the whole idea they help breed bacteria in a good way but sometimes in a bad way if you’re not adjusted to it so you want to stick with the mildly starchy vegetables I don’t mean starchy carbs I don’t mean cereals I don’t mean pasta I don’t mean things like that I mean the start your vegetables things like zucchini things like squash if you’re going to do that this is perfectly okay on a ketogenic diet as well lastly when it comes down to your workouts on your meatless Mondays or on your plant-based days you’re going to want to keep them a little bit lighter okay you don’t want to be triggering a lot of inflammation within the body by lifting super heavy because it kind of negates the whole purpose of going plant-based for that day so you want to keep your workouts a little bit easier keep it in the 15 to 20 repetitions range if your weight training or better yet just leave it as a cardio day since more than likely your calories are gonna be a little bit lower as well so there you have it take it or leave it you don’t have to do this but it’s something that I do recommend when it comes down to trying to get an influx of veggies into your diet even if it’s just one day a week that doesn’t mean that you shouldn’t eat veggies the other six days I’m just saying most Americans most people in general don’t get enough veggies as is so this is one way to get a massive injection of them as always I will see you in the next video let me know if you have any ideas for future vids
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1 Day Reset (Plant Based): Try This Weekly – Thomas DeLauer
Why a Temporary Plant Based Diet
Case Study: Ad Libitum Plant-Based Diet of Free-Living Participants Beneficial for Weight Loss and Body Composition 3
Participants 18 years or older completed a 10-week program from the period of January 2011 to January 2016. These individuals attended lectures on the health effects of a low-fat plant-based diet and followed this style of diet with three meals to full satiety and two meal replacements.
Control subjects were those who attended the lectures on the health effects of a low-fat plant-based diet but chose not to follow the proposed dietary intervention and meal replacements.
Results – when compared to controls, participants body fat percentage was reduced by 4.3 points (-13.4%), weight by 12 pounds, visceral fat by 1.6%, and increased muscle mass percentage of 4.2%.
The reduction in fat was statistically significant when compared to the control subjects following the 10 week intervention. These results were promising as they not only showed fat loss but relative preservation of muscle in those choosing to follow a low-fat plant-based lifestyle.
Case Study: Only 7 Days on a Low-Fat Vegan Diet Improves Disease and Obesity Biomarkers 1
In a study published in the Nutrition Journal in 2014, researchers sought to examine the effects of a 7-day low-fat vegan diet on the body.
1615 participants over the period of 2002 and 2011 consumed a low fat (less than 10%), high carbohydrate (roughly 80%), moderate-sodium, plant-based diet for 7 days and had weight, blood sugar, blood pressure, blood lipids, and estimation of cardiovascular disease risk measures at baseline and on day 7.
Over just 7 days, the average weight loss was 3 pounds and median cholesterol, diastolic blood pressure, systolic blood pressure, and blood glucose all fell. Even the risk of a cardiovascular event within ten years dropped; for those with a risk of greater than 7.5%, it dropped an average of 27% to 5.5%.
Case Study: Fruit and Vegetable Consumption Encourages Weight Loss 2
In a 2012 study published in Nutrition & Diabetes on diet and weight loss, 60 overweight subjects aged 19-50 were split into two groups: one group was to concentrate on reducing their calories by 500 per day, while the other was to concentrated on consuming 8 vegetables and 2-3 fruits per day for 12 months.
The participants were taught basic nutrition principles and were helped throughout the 12 month period.
Researchers also tested carotenoid concentrations at baseline, 3 months, and 12 months to determine fruit and vegetable consumption.
While overall the group that reduced their calories lost more weight, the carotenoid measurements revealed that some participants in both groups increased their fruit and vegetable content.
When comparing weight loss with serum carotenoids, it was found that increased carotenoids, and thus fruit and vegetable consumption, was correlated with improved fat and weight loss.
This finding suggests that increased fruit and vegetable consumption is an effective strategy for weight loss. As those who also reduced calories lost even more weight, pairing caloric reduction and increased vegetable and fruit intake appears to be even more effective than either strategy on its own.
While making a complete change to a plant based lifestyle can bring about challenges, such as making sure to obtain a complete amino acid profile, optimal levels of omega-3 fatty acids, and sufficient caloric intake, just 1-2 days per week can lead to significant benefits without all of the limitations and work.
Be sure that on these days you are eating a wide variety of whole, plant-based foods.
This means beans, lentils, vegetables, quinoa, brown rice, etc.
Avoid processed vegan foods, simple carbs such as white bread or pasta, and foods with added sugars.
Eat lots of high-fiber foods, such as beans, lentils, and oats to feel full and satiated throughout the day.
Add in more fruits and vegetables to your daily diet, regardless of whether you are eating animal products that day.
1. Effects of 7 days on an ad libitum low-fat vegan diet: the McDougall Program cohort
2. Increased vegetable and fruit consumption during weight loss effort correlates with increased weight and fat loss.
3. Effects of an ad libitum consumed low-fat plant-based diet supplemented with plant-based meal replacements on body composition indices.