Sunday (One Week Before You Start the Program) I have decided to commit to the program for 7 days. I have gone “cold turkey” and cut out sugar and white and wheat flour from my diet. I have cut my normal caffeine intake in half.
It’s very likely you will experience weight loss and improved health you can see and feel on a qualitative level. That is, you may very well see your stomach and thighs shrink, feel that your clothes are fitting looser, watch as your complexion improves, feel a burst of energy you haven’t had in years, experience reduction in joint and muscle pain, sleep better, and have many other extraordinary r
Overall deficiency of any of the following on a whole-foods, plant-based diet is exceedingly rare. If deficiencies occur, it is more likely to be from another cause or inadequate caloric intake rather than from your new diet. The only exception to this is vitamin B12.
Breakfast: Have oatmeal, quinoa, or barley with nuts, fruit, and unsweetened almond, rice, hemp, or soy milk. Add a piece of fruit on top for another quick and easy option. Lunch and dinner: Have salad to start and then have a large serving of cooked non-starchy vegetables with beans and potatoes or a whole grain.
Meat and meat substitutes are rich in protein, but that often comes at the cost of a lot of fat. Whenever possible, choose lean meats. Portion sizes on this list are based on cooked weight, after bone and fat have been removed. Serving sizes vary as listed below.
Each serving from this list contains 15 grams carbohydrate, 0 grams fat, 0 grams protein, and 60 calories. Fruits are good sources of fiber, regardless if they are fresh, frozen, or dried. Fruit juices contain very little fiber; choose fruits instead of juices whenever possible. When using canned fruit, choose fruit packed in its own juice or light syrup.