Plant Based Nutrition: What I Eat In A Day (And Why)
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- Опубликовано: 8 сен 2024
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I've been getting a lot of requests for a "what I eat in a day" video, and since I'm a huge advocate of plant based nutrition, I figured I'd make a video showing what I eat to keep strong and healthy on a plant based diet. What I eat varies a lot from day to day based on what's in season and on sale, but the things I target consistently are:
- Predominantly plant based foods
- Variety of color in these foods
- Raw fruits, vegetables, nuts and seeds
I want to make it clear that my channel is NOT a vegan channel. I am not vegan and I welcome people who eat any diet to Minus The Gym.
And although I don't like the idea of animals being raised for slaughter, I admit the main reason why I eat this way is for the health benefits, the energy, and the overall sense of well being I get from it. I'm selfish like that ;-)
The main message I want to get across in this video is that my own experience - and all the research I've read - has shown me that the more plant based foods we eat, the better off our health will be. You don't need to be exclusively plant based, either. By simply adding MORE fruits, vegetables, nuts, seeds, legumes and whole grains to your diet, you can improve your health dramatically. It's not an all-or-nothing thing like some people say here on RUclips.
This video is going to be the beginning of a nutrition playlist I'll be building on my channel, so please make sure to subscribe and stay tuned for more if you like my approach to nutrition!
-Ryan
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I started my transition to WFPB diet when I turned 40. I've had no meat since I turned 41. It's been 6 years now and it's the best thing I've ever done. I can't imagine what life would've been like if I started much younger
Healthy MBS Way to go! Thanks for sharing your results. I agree, it's the best thing I've ever done diet-wise as well.
Kudos to you!
I'll be 51 in October. I've been eating an exclusively plant based diet for over 9 yrs. Best choice I've ever made. Like you, I wonder what it'd be like if I started sooner.
❤
Love the content. Been watching for a while but never comment. Thank you for putting yourself out there and letting us see into your life. I’ve been pant based since a few months into 2019 and am slowly transitioning into being full vegan. have been doing calisthenics for just under 2 years and had some minor health issues which were hindering my progressions for certain skills. I was hospitalized for a few days early this year and decided that was my turning point. going plant based I honestly feel stronger and less fatigued during my workouts, I also feel like I recover better in my joints and tendons. I’m somewhat embarrassed to admit that it took me so long to open up to the idea of diet effecting my overall health and to take the steps to make any changes. I’m very thankful for people like you who give their personal stories and try to educate those who were once in your place at the beginning of their journey. Ignore all these people commenting nonsense. For everyone one ignorant person on this platform there’s multiple others who enjoy the content but like me don’t feel the need to say so on every video. Keep up the good work.
tyson Thank you :) I really appreciate you sharing your story. And I know what you mean about feeling somewhat embarrassed to admit it. I felt that way in the beginning too. I'm glad you dig my videos. I'll keep doing what I'm doing 👍
Been looking for a calisthenics RUclips channel and lucky me I found a plant-based/vegan channel!
There is also simnett nutrition who is awsome too. He's calisthenics and vegan. You may already know his chanel.
;) same happened to me, very happy to have found that channel. Now lets get into it
Whole foods plant based diet, two years in, is one of the smartest things I’ve ever done.
I'm 40, now 4 years without meat and feeling better than in my twenties!
Enjoyed your video. Just to let everyone know, been vegan a bit over 2 years and had a full check up with my doctor recently as I don't take any supplements, just eat fresh food and avoid processed foods. Even though high cholesterol runs in my family and can be a genetic issue, my results were great. The doctor said I'm healthy in every respect, my B12 was fine, same with zinc, iron, vit d etc. Just to show it can be done. Keep up the good work!
Vit B12 can be stored for years before it depletes and the danger becomes irreversible. Please have it rechecked regularly. Keep up the good work!
@@johnnguyen385 Hey thanks for the info. Have had it rechecked again last year and still everything is fine :)
I used to do keto. Felt like crap. Went Vegan and felt great. Also, no more eczema flare ups, sleep better, etc
I can't wait till my eczema goes away now that I'm vegan 😂
@@catherinemccormick3184 Just cut out fruit and drink more water. I did keto for 6 months and never had a problem, so it's more genetic.
I'm about to try that. I did keto and it is great for quick weightloss BUT my eczema flares up (Not too bad but really annoying) and I felt like crap most late in the day, constant headaches
This may be the most important channel about health (nutrition and exercise). You are the man! I have tried everything and I can FULLY attest to the truth and effectiveness of the contents of this video and channel. I know the effectiveness of a specific nutrition and exercise regimen is subjective BUT I know for myself that the following combination is BY FAR the best (healthiest, most anti aging, most longevity promoting) combination for myself (and I strongly believe - for most people): plant based nutrition (including a lot of raw vegetables, fruits AND cooked food (whole grains, legumes, beans)), body weight exercises, avoiding processed, junk and animal based products and refined vegetable oils. For me, the most powerful foods are raw greens and then cooked greens. I include the following 5 green types for miraculous results: Green juice, Chlorella+Spirulina, Salad greens (aragula, dandellion, lettuce), Green tea (matcha + sencha + dandellion), cooked greens (chard, collard greens, bok choy, spinach, beet greens etc)
PS: I may copy paste this same comment in multiple of your videos just so people know how important and true the information you provide is in these times of fad diets and lifestyles
Ignore these trolls. I would easily gamble you’re in far better health. Great work, friend. All the best to you and yours!
Thank you for taking the time to post your nutritional and exercise videos. I have been a type 2 diabetic for the past 20 years and I switched cardiologist and he asked me to do a 28 day raw detox. After the detox I switched to a WFPB diet. I have been on this diet since November 2019 and I have lost 35 lbs (274 down to 239) and went from taking 7 meds down to 2. My insulin sensitivity has improved quite a bit and I have just started exercising again because I felt too sick to exercise until just recently. My weight loss has plateaued I believe largely in part because I started eating some processed vegan food but I going to make an effort to eat better and build my exercise routine and hopefully I can continue on the journey to reach my target weight of 180 lbs.
Michael Torres That doctor is a KEEPER. I've never heard of a physician recommending a raw detox, whether whole food or juice fasting, but he absolutely knows his stuff! I wish all doctors made that recommendation instead of just whipping out the prescription pad right away.
Just now finding your channel. Vegan and calisthenics! This channel is right up my alley, you got a new subscriber. Looking forward to digging into all of your videos.
rather than boiling the broccoli go for the steaming process preserves The main compound sulforaphane and increases the bioavailability by 10 fold thats my tip to you!
Den Mark thanks! I do steam sometimes, but now I will all the time :)
Chop it up a bit then leave it on the counter a half hour for the sulphorifane to produce, then steam it, I hear is the best way to do it.
What about those people who thrive on a carnivore, ketogenic or meat-based diet? Is there really a one-size-fits-all diet? I'm not quite sure about that. I think the best way to see if a diet works for you is to look at your biomarkers like sex-drive, hormones, sleep. That's the best feedback to know if a diet is working imo.
For anyone concerned about how this diet affects blood glucose levels, this study from the Journal of Geriatric Cardiology is a good place to start: www.ncbi.nlm.nih.gov/pmc/articles/PMC5466941/ I also highly recommend the works of Dr. Neal Barnard MD and his research into the effects of plant based nutrition on type 2 diabetes: amzn.to/31shOZu .
Let's get some conversations going in the comments! I love talking about nutrition :)
Been vegan for two years now, it's great, I could never go back to meat, cant stand the smell of now
...no
Good food, I eat similar!! But I thrive on home made olive oil, probably 150ml a day. I also eat a couple of big bowls of raw veggies as a salad and never get tired of it because of high quality olive oil and vinegar. Without the oil and vinegar i would eat less raw and for my digestive system the more raw veggies (plus beans, lentils etc obvliously cooked) the better
Out of curiosity, do you notice you're more "gassy" when you eat more vegetables?
My wife started on the Keto thing, she did lose over 20 lbs. But after seeing a doctor, her internal health wasn’t the greatest still. Even myself, I need to do better. So now we need to update our eating habits and get into better health!
Glad to hear you’re trying WFPB. It’s the real deal. Once you’re “all in” on the diet, give it a few months and then get the blood work checked again.
I haven't eaten meat for a month now. Feeling so much better, pretty much just from my chronic back decreasing.
Good! Are vegan protein powders useful/healthy? Scientific literature tends to play down the benefits of protein powders.
Nutrition is the key for results in training
Just learned about your channel a few weeks ago. I've enjoyed your videos ;and much like yourself I also went whole food/plant based for health reasons. I used to love my eggs, burgers, salmon, chicken etc. but it was killing me. Keep up the good work all around.
Brian Sands thanks man! And way to go switching to WFPB :) As hard as it was, you made the right choice 👍
Very good video. I start including healthy food in my meals. Also good choices are flaxseeds and Chia seed, and Nopal(prickly pear).
thank you so much!!!! as many, I'm still trying to find the way with my body and health. The cronometer tracker, is, really amazing! it really has it all, thanks, I've been searching for something like that since many years now with no luck. I have tons of food allergies and I began training recently, so much to learn, plus I wanna go 100% vegan... so... thanks for existing in this universe haha
Awesome Ryan!! Thanks for sharing the app and the website plant-based nutrition!
I love your vids keep em coming, however this diet isn't for me personally. For me Dave from mytrainingpal hit the nail on the head with one of his recent vids where he explains how he got in the best shape of his life.
He's gone back to eating meat, upping veges and dropping simple carbs (pasta, potatoes, bread, rice). I have been doing the same as him for sometime and at 46 years old I nearly have a 6 pack for the first time in my life and feel terrific.
It looks like your carbs are way too high as you have very little definition. However if you are feeling good then that is #1 priority. Personally I like to feel good AND look good which involves losing fat around my waist.
Regardless, I always watch your vids as you have some good points in each of them 👍
The Don thanks man. I appreciate you watching my vids :) Yeah, Dave from TrainingPal is awesome. I saw that video of his earlier this year. Looks like he went the keto route sorta and finally got shredded. Part of me is happy for him, but the other part of me is afraid he's sacrificing his health for his physique. But hey, it's his body ¯\_(ツ)_/¯
@@MinusTheGym Do you think he's sacrificing his health by eating meat? The French are some of the healthiest people and also have the highest meat intake amongst nations. I don't think meat alone is a determinant of health rather it's an over all package.
I haven't seen any seriously strong or "ripped" people who do not eat meat. Yes you can get good results from purely plant based however your body will respond much better with meat.
We have canine teeth for a reason after all :) Don't get too caught up with all the "you have to stop eating meat for your health" movement. It simply is not true.
Sure, limit red meats but other meats will always serve you better than a purely plant based diet for serious exercise people every time.
If you don't exercise hard, then sure, plant based will be fine. But for us callisthenics people, increasing strength and muscle will always be easier with meat. You're just making life more difficult for yourself by cutting it out.
Regardless, if you're feeling good without meat then you're doing it right, I believe that you are just limiting your callisthenics potential however.
@@thedon9670 I agree. We have to do what is best for each of us as long as it's healthy of course.
@@thedon9670 You are into calisthenics and you don't know Fran Medrano? Vegan.
ruclips.net/user/nashmedinavideos
@@ladecadencepuntonet exactly Frank is a vegan beast
This is awesome! Can't wait to see more videos!
I love your channel !!!!! 🙏🙏❤️The movement/calisthenics teachings are so good and the fact that you promote a WFPB diet is amazing!!
But talking about carbs I find it essential to point out that having a high-carb diet based around less complex carbohydrates (bread,pasta and so on) isn't exactly recommended for a healthy and easily controlled life and weight. Quite the opposite in fact. But I must give you, that being afraid of carbs and sugars in whole food plants and fruits isn't a good narrative, as it promotes higher levels of animal protein (and inevitable also higher levels of fat and kolesterol).
But really, thanks for the good content! Keep it up 👍
You're my new hero and inspiration!
Almost 4 years now WFPB started at age 58 it did my body good, had to go to intermittent fasting to make wait loss a reality though.
Yeah, IF is very handy, for sure. Since making this video, I’ve also found that a focus on *raw* foods is a great way to stay satiated and lean out a bit easier. Raw fruits and veggies are more filling volume-wise, super nutrient dense and lower calorie than most cooked food.
I absolutely love pineapple & mango together.
I'm really enjoying your videos 👍🏾
Dude! I love the videos! I'm currently trying to transition to a vegan and trying to find space for your suggested workouts. Thank-you very much!
Nice video, can't wait for more. Awesome and many thanks for sharing.
You're right. Good for you. Thanks for sharing.
A lot of the fruit you use in your smoothies are high in sugar, pinapple, grapes, ripe bananas, these types of things effect glucose especially as you get older.
Maybe that works for you. But for me I had to stop with all the fruit before my triglycerides came down followed by blood pressure and belly fat. My body just works better on keystones than sugar. Also I can comfortably eat hust once a day letting my digestive tract rest and reset. My liver doesn’t have to work so hard processing that sugar and my blood sugar is even all day long. Keto works quite well for me. I can run n a lot less than 2800 calories a day.
Just ran into your videos. Thank you so much. Very informative
Another great video. Yes I want to hear more! Thanks
Gardein man that stuff is pretty good. I had the chkn chunks from Target. dang good! been vegan for 12 years now. feeling good. def need to workout more. so many vegan cookies
bro the mango skin is edible and pineapple skin can be boiled to edibility ... great tasting too
Great channel bro. Liked it more when I realized you are vegan. Went wfpb 3 years ago after watching forks over knives. I am now 47. My workout recovery rivals that of my 20's never felt better! Keep up the great work.
Also check out... hench Herbivore, simmnet nutrition, and plant based athlete all on RUclips. Peace!
Hello, could you do an in-dept muscle up guide for beginner, it is just like what you did with handstand. Please
Hey, Ryan.Man,you're awesome. 9:02 that was EPIC 👊👊 and INSPIRATIONAL.Thanks man.
Great video! Might consider a plant based diet after seeing your nutrition stats on Cronometer :D
Jonathan Firth nice, man :) I hope you do. And one thing I should mention is that it doesn't need to be exclusively plant based. Just increasing the amount of plant based foods in the diet is beneficial. 90% plants to 10% animal based seems to be what our species evolved on, at least from the research I've read.
The guac was too spicey 😆 thank you for sharing this video!
So whats your grocery bill for a month
the amount protein in beans is crazy!! can you eat more of those throughout the day or is it better to concentrate it in one serving?
Thank you so much
Wonderful channel. I just subscribed.
Is there any video or advice regarding stretching exercises ?
Great video. Thank you!
90% vegan and join on on one fitness lesson here, your film is so useful like “The Game Changers ” thanks
As someone who closely follows the Gundry diet, there were a lot of paradoxically 'healthy' foods in these meals. Thanks for sharing.
Nigel Hutchinson I'm glad you found a diet that works for you :) I respect Gundry's approach, but I'd like to know how lectins could be harmful to us if the populations with the best longevity (labeled "blue zones" by Dan Buettner) all eat a lot of legumes. Since legumes are the highest source of lectin proteins, wouldn't it make sense that these cultures would be crippled by disease if lectins were harmful to human health? Instead, the blue zone populations all live longer than anyone else on the planet. Granted, they all destress, keep active, and participate in a slew of other healthy habits, but they all share a love for legumes on the nutrition side of things, which I find quite interesting on the topic of the Gundry diet 🤔
@@MinusTheGym Valid point indeed. I like how you mention the myriad of other healthy practices the groups participate in, which I think is key. In one section Gundry addresses one particular blue zone (I don't recall the name) where they smoke tobacco regularly whether through pipes or hand rolled and yet live to ripe old ages and die of non-smoking related causes! I think the compounding of many healthy habits is the key to longevity. I don't thump the Gundry bible, but it's been good to me so far!... I do miss legumes though lol.
Nigel Hutchinson "I think the compounding of healthy habits is the key to longevity."
Nice! Keep at it! 🌱
Could you do a grocery hall video?
I love your channel.
A WFPB workout channel? SUBBED! Are you Vegan or just plant-based? :)
I would like to see your fasting insulin level :-D
I've been watching this video a few times now with great interest, and I gotta say, I'm very happy that you're enjoying health benefits and being in shape eating lots of healthy whole food. But it's not because it's plant based. Unless you had an allergic reaction to the animal products you were eating before, it's not because you cut them out that you've become a more healthy version of yourself. It's likely because you've progressed as a person generally. You're exercising. The quality of the food you eat is better. You're in a good mood. I don't know what you ate before you decided to eat plant based, but whatever it was, if what you eat now makes you feel good, then what you ate before can't have been good for you. I'm all for monetisation, if that's what you wanna do, but you shouldn't push products and services on people that you know to be potentially bad for them. Sometimes I don't know if you're just playing ignorant or really don't know, but I hope you want to make the right decision. For future videos, I recommend that you do research on all aspects of the points you make, in order to make well informed opinions and objective statements. Right now, there are a lot of assumptions and unsupported claims that seem like they're pulled out of an underground community stuck in the 1980s. Best of wishes, a fan!
Unknown Entity I'd never recommend a product or service that I know to be bad for people. I recommend you watch my welcome video (first video I uploaded on this channel) to see why I recommend the plant-based diet so strongly.
@@MinusTheGym I was referring to ""What works for you, that doesn't work for me [...] is not necessarily true. We're all from the same species.", which is a poor endorsement of ignorance for a web service whose primary ambition is to exclude some source of nutrition. But as one should always expect, excluding any source of nutrition can be detrimental, almost whatever it is, it seems. But I don't know, maybe I'm overreacting. I didn't sense any humour in that. When you're doing this professionally, you're responsible for people not getting hurt. Telling them that they're likely to have the same results as you is not responsible.
I would also suggest further research by everyone. One website that informs the public of factual nutritional research studies worldwide without outside influence from corporate entities is nutritionfacts.org. There is so much emotion from different sides regarding what is truly healthy; it closely resembles discussing politics or religion, which is a shame because so many disease processes could be eliminated by proper nutrition. Thanks for the videos, I will certainly be subscribing and doing my best to get stronger and healthier with your help sir.
@@kirkpetra I'll just quickly chip in and agree with you that proper research is essential, but first and foremost it is the responsibility of the consumer to educate themselves and pick their sources of information wisely. Often, in our fast paced modern world, you are also going to need different perspectives on the opinions you form through these sources. Reading something once is never enough. Even reading something a dozen times is still not enough if the contents have a common origin and simply underpin one another. That is also why I disagree that there need be quarrelling emotions at all regarding nutrition. At the very least, to begin with we should all agree that any diet that diverges from the norm of what we mutually agree is healthy, are exceptions and _ONLY_ serve to nudge that equilibrium in a different direction. As experts in this field still disagree, we as spectators are also going to have to accept that we in our radical opinions are always wrong, and there is nothing that you can do or say that is going to change that. The first rule in any dietary debate is to agree that whatever resistance you give to your opponent, you are never going to be right. So you might as well lean back, lower your shoulders and learn something new.
You had avocados in your guacamole!! :)
How did you fit all that stuff in one blender, WOW!!
luke goddard the Vitamix comes with a tamper to press it all down. It's a huge pitcher too (72 oz, I think)
Anyone else confused that your protein goal is only 90g per day? at 0.85g/lb of weight, that would mean you weigh only 105lbs. 0.85 is around the minimum rec for bodybuilding, with most experts agreeing plant based you should aim for more as plant proteins are not synthesized as efficiently.
I REVIEW STUFF This should ease your confusion: I'm not a bodybuilder. Yes, if you want to be shredded and muscular, you should aim for about 0.8g per pound of lean body mass (not of total bodyweight, like most people misconstrue), but that's not really what I'm striving for. I just want to gain strength. I've found less protein is needed for that than people think, even on plant based.
@@MinusTheGym Ah got it! Fair enough - I hadn't watched enough of your videos to know that :) 90g would be no big deal if you don't care about gaining muscle mass. Thanks for explaining!
did you ever make that video about why not to use oil? i'm a vegan and regularly use olive oil and if that's incorrect in your estimation i'd like to hear why etc.
Paul Eres I haven't made it yet, but thanks for the reminder :) I'll make it soon. In the meantime, I'll explain the two main reasons I try to dodge all vegetable oils (it's a challenge, though). The first reason is that they're pure fat. Olive oil, for example, has trace amounts of vitamin E, but other than that it's 120 calories of pure fat. That's pretty much the epitome of "empty calories." Although dietary fat is important for us, we're much better off getting our fat from whole food sources like nuts, seeds, avocado, olives, coconut, etc. where it comes packaged with other micronutrients, antioxidants, phytonutrients and more, not to mention the other macros too (carbs and protein). Those are much more valuable calories.
A second reason why I choose to cook oil-free is because of the research that's demonstrated that refined fats like vegetable oils and butter can damage the endothelium similarly to saturated fat and cholesterol from meats, which can lead to cardiovascular issues. This is documented in detail in Dr. Esselstyn's book titled Prevent and Reverse Heart Disease. And I highly recommend that book if you're interested in learning more about the plant based diet in relation to the cardiovascular system.
Hope that clarifies it! And stay tuned for the oil-free video :)
@@MinusTheGym thanks! will wishlist that book.
Forks over Knifes as showing "it is not only me" is confirmation bias at the best.
You have to be very conscious when eating vegan (and also being aware, that vegan nutrition is not acceptable for kids/babies.), it is healthier than the "average" Person, who eats way too much processed meat, that is for sure, but there is also little wrong in eating some Eggs every now and then. I know that wasn't said, just sometimes it feels like vegan is portrayed as the best diet there is, which is somewhat wrong.
Also Cholesterol isn't bad inherently, shoving "cholesterol" into one number is not good.
Narabedla I agree on all counts :) And part of the reason why I prefer the terms "plant based" and "plant predominant" is because I agree that vegan is often portrayed as the best diet which it's really not. One could eat only Oreo cookies and french fries and be "vegan" by definition. It's not necessarily healthy. But with a term like whole food plant predominant, it requires two things: a focus on whole foods, and the majority of calories coming from plants.
I don't think there's any problem with someone including animal products in their diet in a small amount. In fact, it aligns with the diet of our sister taxa, the chimps and bonobos. But once animal products start to surpass about 10% of total calories, that's when it seems to do harm, at least from what I've observed in myself and from what I've ready from the doctor's using plant based nutrition in their practice.
Came back to this video because I'm starting my switch to a vegan diet. I do have a question though, how do you dial in your macronutrient ratios? I generally eat A LOT of carbs and I'm not too sure I should be doing that.
First find out how many caloreies protien, carbs and fat u need to eat, gor me its 2500, 98protien, 450 carbs and 24fat
Im 98 pounds so tryna gain
I'm glad the vegan/vegetarian diet works out for you, I'm not sure one diet works for everyone but when you find the diet that works it's great. Are you taking supplements or do you get everything you need from what you eat? I'm keto but been going more and more towards carnivore. The best change I ever made was quitting sugar because it gave me headaches and migraines, preventing me from working out. I stay away from fruit as well because the sweetness can cause headaches and migraines as well. I still eat berries from time to time but not too much. The only problem I have with carbs is that I eat way too much of it and by keeping it low I don't have to count my calories.
Did you ever watch Sv3riges video series named "Vegans the epitome of malnourishment" here on youtube? Those vegans have huge meals yet are slowly starving themselves. It got me wondering how vegans deal with intermittent fasting with only 1 meal a day if their food is not as calorydense.
Captain Rhodes sorry to hear you get migraines. That must be awful. Yes, I do take supplements. I take 5000 mcg of B12 once per week and a daily vitamin D supplement in the winter. I haven't seen that video you speak of. I'll have to give it a watch. I'm not vegan, though. The problem with veganism is that french fries and oreo cookies are "vegan," so it's not necessarily a healthy way to eat. I think the key is *whole foods* in the whole food plant based diet. Anyone who doesn't focus on whole foods, whether vegan or not, will wind up malnourished.
What made you stop eating meat, killing animals is wrong, or the crap they put in meat?
Is a Vitamix worth it? I've had a Vitamix but need to replace some parts, and I'm not sure if it's worth buying the parts because they're so expensive
Absolutely worth it!
Where’s the beef!?! So you get your protein from beans. Not a bad diet to lose weight. Bananas can put on weight, so it’s a matter of how much you put in. And you don’t starve while loosing weight.
Isn't 300% or more TOO much? like are there any side effects Of getting too much micronutrients?
I'm new to this channel. It's very interesting. I subbed and I'm gonna check out that app too. Thanks
With a prior bigger size, do you/have you had any issues with blood sugar? I switched to keto for mine but miss fruits
Jayson Hardy no issues with blood sugar that I'm aware of. But like I mentioned in the video, my last CBC was in 2011 and came back great, so who knows... maybe it's time for another? 🤔If you're concerned about type 2 diabetes, I highly recommend Dr. Neal Barnard's book. He's the president of the Physician's Committee for Responsible Medicine (pcrm.org) and uses this diet to control and reverse diabetes: amzn.to/31shOZu
Also check out Dr. Gregor's site or his How Not To Die book. You won't have to worry about blood sugar eating plant based whole foods. nutritionfacts.org/2018/09/20/how-to-reverse-type-2-diabetes/
I'd be curious to hear your take on the discussion around whether smoothies and blending whole fruits destroys the fiber.
Hey, thanks for the vid. Do you eat any nuts in your diet?
Luke Meadows yes, I do! In fact, lately I've been having a little trail mix for dessert quite often. It's raw walnuts, macadamia nuts and cashews with dried cranberries.
Man this is way too much!
I don't have the ability to afford all this because i am a young teen .
Is thier is a mini diet you have?
People are also failing and ending up very sick and in the hospital eating this way.
I'm seeing so much about carnivore and keto diets lately. Carnivores have history on their side. And I see people on all types of diets that appear to be having success. I guess that's kudos to the creator of the human body for it's ability to adapt. I eat vegetables, meat, and dairy, but I have to say I really enjoy the meat and dairy most. And having learned about seed oils has also pushed me more toward carnivore and consuming the healthier oils olive, coconut, and avocado. I'm looking at all possibilities and like to think I'm open minded. But I haven't been able to embrace a vegetarian or vegan diet. It seems like there is so much soy...especially gmo soy in that diet...and that's just not healthy.
GMO soy is feed crop for livestock among other purposes. The soy products for human consumption are certified non-GMO and say so on the label (at least all my tofu and tempeh packages have it). Also, if you want to talk about human history, evolutionary biologists label Homo Sapiens as hominin, meaning our ancestry goes back to the great apes. We supposedly share a common ancestor with chimpanzees and bonobos. So if you look at those animals - our most ancestral cousins, essentially - you’ll see a diet extremely high in plants with about 5-8% animal products (mainly from insects and eggs from birds’ nests). That diet profile of ~90-95% of total calories from plant sources also aligns with what scientists observed in the Blue Zones, the regions with the longest living people on the planet, as well as the conclusions of the epic China Study. So although our tastebuds tend to favor meat and dairy because of the high fat content, the science is unfortunately leaning towards a plant predominant diet being best for our health and longevity.
Damn if I ate like u I'd actually die, I got chorns I ate a plant based smoothie and couldn't move for two days ended up losing 6lbs. Normally I have to eat well well done meat and plain things with little fiber like white rice tho I do eat salads cause I like them, I usually end up going soon after lmao
Gardein is NOT whole foods plant based. It’s processed and has soy and oil.
Anthony M yeah, I acknowledged at the end of the video in Cronometer that the Gardein and corn tortillas are processed food. I'd say my diet is 95-98% whole food. I also say "plant based" and "plant predominant" to describe my diet because I don't completely shun animal products like vegans. I just eat a diet that is vastly plant based food and it works well for me.
44???🤯🤯
Isn't all the sugar in the fruit a bad idea?
Scott DeSalvo - no, absolutely not. I haven't been replying to a lot of comments lately (just too busy) but I had to reply to this one :) In a nutshell, commercially produced fructose, like the high fructose corn syrup in many junk food products, is poison for our bodies just like the refined table sugar used in cookies and pastries. But whole fruit-derived fructose is not bad for us. In fact, it's GOOD for us. When the fructose sugar comes from a whole food it is quickly and efficiently used by the liver cells (fructose converts to liver glycogen). And a 2013 article in the Journal of the American Medical Association by Dr. David Ludwig found that increased fruit consumption is associated with lower bodyweight and a corresponding decrease in risk of many chronic diseases. So don't be afraid to eat fruit. It's seriously one of the best things for our bodies. And a little anecdote, I once went an entire month eating only raw fruits and veggies (and a little bit of raw nuts). Just a crazy challenge for myself. In the end, I felt fantastic, had lots of energy and my skin was glowing. Only downside was I lost quite a bit of muscle mass from eating so low protein.
@@MinusTheGym Love your channel and your info, btw. You do a great job and you are helping me and a heck of a lot of people.
How much calories are you eat?
10.000 subscribers without content in this video I ate a lot that day. I think it was around 3k and put me in a surplus. But my caloric intake varies based on my goals.
Eating this new, modern, experimental way ruined my health. Now, I eat the way my ancestors ate and feel much better.
He is not your doctor, he is a RUclipsr that knows nothing about you or nutrition. Unsubscribed
10:39 Your cholesterol levels are not meaningful as long as you're in hormonal balance. You should be more concerned about saturated fat.
Unknown Entity That's interesting. I'll have to read up on that. Do you have any links? The science I typically refer to around that topic is specific to heart disease correlation and always seems to focus on both cholesterol and saturated fat...
@@MinusTheGym Of course, cholesterol is primarily relevant to someone consuming saturated fat, so most research is mainly in context of low carb, but the chemistry is the same. Like you said, the body produces it, so we don't need dietary cholesterol. But there doesn't seem to be such a thing as "too much". Recently, the only marker for risk of heart disease related to cholesterol has been the lipoprotein membranes by which it is transported. LDL (low density) has been associated with increased risk, while HDL (high density) with decreased risk. More cholesterol means more lipoproteins, but if the ratio of LDL to HDL is the same, there is no difference in risk, is the jist of the research that is getting the most attention right now. As mentioned in the beginning, most of my sources are proponents or practitioners of some form of a diet rich in fat. Your meal tracker also doesn't indicate the difference between vitamin k1 and k2.
Johnny Sins goes vegan
This is great.
S u u u u b S S s s s c r i b e d
High cholesterol is caused too much saturated fat. Dietary cholesterol intake has no impact on blood cholesterol. I am a vegan and I have high cholesterol. It's from consuming high saturated fat junk food. A vegan diet isn't a magic health diet. Omni diets can be done healthfully. Vegan diets can be done poorly. Health is the worst argument for veganism. If all I cared about is health, wouldn't be a vegan. There is no point in going on a restrictive diet without good reason. Animal ethics and the environment are good reasons. Health is not a good reason because omni diets can be done healthfully.
Lol. He's like "the whole keto thing and carbs are bad" - he only eats fruits and veggies that doesn't apply to most Americans who eat loads of carbs: bread, pizza, fries. Seriously bro no body said carbs are bad. Read a book on keto you clearly know nothing about it.
Unsubscribed already did this stuff for three years, enough said.
9:49 Honestly, Ryan. Honestly. You know that's not what the "keto thing" is about. There is no proof in your or anyone else's health that there is no truth to the effects of carb reduction. You're severely misinformed, and as a great fan of your bodyweight stuff I recommend that you don't make such wild assumptions because it makes you sound like an ass to diabetics and the like for whom there really is no choice... I've never heard a nutritionist professional speak on behalf of keto that carbs are unconditionally bad, as you're making it seem they do. It doesn't say that anywhere, and you can't use that as an argument. Even so, there is extensive research that shows a person can live normally and healthily without so much as a gram of sugars or starchy carbohydrates. That doesn't mean you HAVE to. It doesn't mean they are BAD. Unless you're (type 2) diabetic (edit: epileptic), that is, or suffer from any other intolerance and start thinking it's ok because "there is no truth to [the keto thing]". I'm calling you out, and challenge you to retract that statement, because it is false and very dangerous.
Unknown Entity hey there. I didn't mean any offense to anyone when I said "there is no truth to the keto thing." I'll retract that statement and make it more specific: "there is no truth to the 'low carb is the best way to lose weight' belief.” Is that better now that it's more specific? I see far too many people believing that carb reduction is the only/most effective approach to weight loss. Some examples: a good friend of mine's wife told me a few weeks ago at their daughter's bday party that she has to cut carbs to drop any weight. When I told her the same effect would happen from dropping calories in general, such as from fat and/or protein as well, she insisted that only reducing carbs is effective. Another example is every time I'm at the grocery store seeing magazines in the checkout aisle printing phrases like “low carb weight loss recipes" and “drop weight with keto" on the covers. And the worst example: some RUclipsr was running video ads a while back claiming that fruits and other carbs are slowly killing us (yes, he literally said that).
I blame the mass media - not the health professionals - but somehow false information is being propagated throughout society that cutting carbs is necessary to lose weight. In reality, there's tons of evidence out there saying quite the opposite, that being in a state of ketosis is not only unnecessary but DANGEROUS in the long-term. I've found many medical doctors and nutrition PhD's warning about long-term keto as a fad diet, including a sports dietitian I just met with recently at Lurie Children's Hospital in Chicago. Essentially, keto is highly effective at treating uncontrollable epileptic seizures (especially in children) and even regressing cancer and treating Parkinson’s, which is truly awesome, but it requires a rigorous approach to make sure the person is actually consuming the right macronutrient profile to be in a state of ketosis, while also monitoring them closely for side effects. Short-term side effects that people experience from the diet like keto flu and keto diarrhea are only the beginning, btw. Dehydration, acidosis, electrolyte imbalance and other things are fairly common from what I've read, and that's while under medical supervision. The fact that people are trying to eat this way without supervision, and for weight loss purposes, is kind of scary to me. It makes me wonder what else is happening as a consequence of ketosis.
Fortunately, some people who try eating keto aren't even in a state of ketosis. They don't go low carb enough to be in the right macronutrient profile. So they wind up just eating a very high-fat diet and avoid some of those side effects. That's still not a good idea for the long-term, though. A high-fat / low-carb diet still has detrimental effects eventually, specifically on serum lipid levels and insulin sensitivity. The evidence supporting this is from studies done at Duke University and the PCRM (funded by the NIH), so not just some RUclipsr like myself making random claims. If you want to learn more about the perils of a high-fat / low-carb diet recorded in these studies, it's explained well by a medical doctor in this video: ruclips.net/video/8xeHDqBB6X0/видео.html
And regarding diabetes, we need to get more specific. If we're talking about type 1 diabetics, where the pancreas isn't producing insulin, the ADA recommends they inject insulin and still consume at least 45% of their calories from carbohydrate (using carb counting) while monitoring their blood glucose levels closely and adjusting the intake as necessary. And for type 2 diabetes, it’s the same recommendation from the ADA - however! - the PCRM and other organizations have shown time and time again that a low-fat diet can actually improve insulin sensitivity and literally reverse type 2 diabetes in some cases (not type 1, though). So no diabetic is damned to low-carb dieting. I’m not sure where you heard that, but it’s simply not true thanks to medicine and dietary intervention.
Anywho, sorry for the rant. I know I wrote a novel here. I geek out on nutrition way too much. Even more than exercise science sometimes. Again, I don’t mean to offend anyone with blanket statements in any of my videos, and you should eat whatever diet you feel like (experimenting is a good thing, imo), but what I promote on my channel is based on the science I come across in literature and videos, and it’s always from qualified professionals. If you have links I can check out or books to recommend showing the opposite of what I’ve learned so far, I’d love to check it out.
@@MinusTheGym That is a fair claim. As a byproduct of low carb becoming all the rage, a lot of people apparently disregard more established science in favour of this new trend. One of the consequences of this is of course reducing the act of cutting carbs to a weight loss scheme. But if one consumes the same weight in predominantly fat (twice as caloric as carbs), which is easy when one is eating processed food with taste enhancers, that doesn't even work. The diets themselves are not the problem. It is how people (mis)use them.
In regards to fruit, I attended a seminar on cardiovascular research that concluded from recent studies that, on a well rounded diet (i.e. national dietary guidelines), one should ideally consume two to three fruits a week. More than that did not yield any significant reduced risks of disease. The youtuber in question probably referred to fructose. But as long as one is consuming the whole thing with pulp (i.e. not juicing), I don't see the big problem.
Unfortunately, the evidences to "being in a state of ketosis is not only unnecessary but DANGEROUS in the long-term" aren't particularly good. And by that I mean that there literally isn't much proper _long-term_ research on keto at all. Simply because getting people to participate in such studies and follow the diet is really difficult. The best parallels we have are from fasting, during which one also enters ketosis. The only real difference there is that the digestive system isn't active. And fasting has been conducted medically for decades. One of the more fun studies is on an obese man who basically fasted for a whole year, closely monitored, only taking necessary vitamins and minerals. The study was successful, and the man who had lost quite a bit of weight was still healthy. Of course, such a stunt is dangerous and not something people should be doing on their own. In the respect of malnutrition, however, keto is no different from eating vegan. One must take great care to ensure they're not missing anything, necessarily _because_ both diets are highly excluding. Interesting about keto flu and diarrhea is that they occur both ways. When you're coming off a high fat diet it's the same thing. It has more to do with what anyone is used to put into their bodies. I've been sick eating fibrous veggies, but that doesn't make them bad. Really, not being used to something doesn't make it dangerous. Neither does it become more dangerous by being misused. But we can probably agree that the keto diet is more risky than eating traditionally.
On the topic of traditional meals, one of the reason a balanced diet had become the norm after millennia before the industrial revolution was probably because it was the one where people died the least often. Just as it is true insulin sensitivity rises on a low carb diet (really, how much fat you eat has nothing to do with it), that only means something if there is a change in blood glucose, which in turn depends on carb metabolism. So it boils down to not changing the diet around too much. On the other hand, a high carb diet has less stable blood glucose. But whether that poses a problem depends on the types of carbs you eat. Medical researchers are scientists, not influencers. The human body is pretty good at adapting to different fuel sources. And most of these things we eat today are things we've had the pleasure of eating for thousands of years, so there are ways for (at least most of) us to eat those things and not die. So I don't think you make random claims, but statements that are sometimes poorly researched and subjective.
I was thinking of epilepsy, but miswrote. Certainly, when I say diabetes I mean type 2. Type 1 is unfortunately chronic, and I would never suggest that anyone with it do something like keto or low carb or any diet for that matter, lest not taking insulin crosses their mind. But thank you for clearing that up, I'll change it immediately. I must admit that I know very little about diabetes beyond that which I've already mentioned. But there is some serious disagreement about what is the right way to tackle diabetes dietarily. Fat has absolutely no effect on blood glucose. But the idea that any level of carb can "reverse type 2 diabetes" goes both ways. There is apparently evidence of people reversing it on low carb and high carb and fasting and exclusion, so I honestly don't know.
It's good to know that you acquire your information from qualified professionals. But from what I've read, you're biased towards professionals who endorse one nutritional profile over another, when there is no actual consensus that there exists any significant difference. Nutritional science isn't always clear, because it's difficult. Saying things like "people eating this and that are wrong" is seldom clever, as there are so many variables at play that even professors are arguing over who is right. There are probably millions of accounts of people satisfying all but a few conditions necessary to causate them with a specific food or nutrient or diet
Unsubscribed. Please do your research on the effects of insulin on the body.
Eric Walker Umm... the pancreas produces insulin, it travels through our blood stream, forms the monosaccharides (glucose molecules) into polysaccharides (glycogen) and pushes it into our muscle cells to be used by the mitochondria and converted into ATP (raw energy). I'm well aware of what insulin does in the body. The problem you're referring to only occurs when too much saturated fat and cholesterol are coating our arterial walls, leading to insulin resistance. This causes elevated blood glucose levels because the insulin can't do its job. Hence why I eat a diet low in saturated fat and cholesterol. Best of luck to you.
@@MinusTheGym Understood. The majority of people are unable to keep down the fats due to poor choices. "Fat is the enemy" has been preached for decades. The only ones to benefit from this advice are the healthcare and insurance industries.
@@MinusTheGym I have some different opinions on diet to you but I appreciate this reply you made to Eric. That is a very clear and educated explanation.
Sorry to say this my friend but 3-6 years from now you will have to quit due to muscular weakness from lack of high DIAAS protein, brain fog due to lack of cholesterol, and hormonal imbalances due to lack of animal fat rich in fat soluable vitamins. Enjoy the fun while it lasts; all new diets work for a while until the compounding effects of excesses (lectins, goitrogens) and deficiencies manifest themselves. The higher the volume of your workouts, the sooner you will include animal foods back in. Cholesterol score is far less indicative of imminent death than your CAC (Coronary Artery Calcium) score. In fact, low total cholesterol correlates with low quality of life, and even high LDL is no longer considered "bad cholesterol" by cholesterol experts. According to the Humane Society, 84% of vegans and vegetarians discontinue the diet, with 1/3 quitting within 3 months and a majority quitting within 1 year. Either all these people lack intelligence (doubtful, since the demographic that even considers veganism tends to be relatively highly educated and politically liberal) or the plant based lifestyle is intrinsically unsustainable.
...but I've been eating this way for 8 years already 🤔
@@MinusTheGym, that's what a lot of 1-4 year old plant based channels claim before they get caught on camera eating fish or eggs. The ones who genuinely stick to a diet of exclusively plants for over 15 years become emaciated and/or mentally ill. Time will tell.
Veganism is so unmanly.
Dying of heart disease or a stroke is also unmanly
I sure am glad I don't give a damn about being manly. To each his/her own though.
Says who?
@@BrianSB Not really. Also, anything in excess is bad, even water. Meat is an integral part of our evolution and of our health. Eating little plants is for cuck, malnourished, feminized, soyboys.
@@BrianSB vegans die of stroke and HD just the same, even though most of them quit after just a few years. Veganism is inherently deficient in essential nutrients, thus it cannot be healthful. It's ridiculous and unscientific to propose otherwise.