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The best diet hacker to get healthy and lose weight: switch to veganism by 6

There are so many diet hacks now that it’s hard to keep track of: Raw to 4, Keto to 5, Vegan to 6, Dry to Fri. (Okay, so we ignore the latter.) But if you want to eat a healthy long-term program, lose weight soon and try a vegan or plant-based diet, the best way to go back is to follow this simple rule: Go Vegan to 6.

Created by Mark Bittman, a former leading food writer The New York Times and author of 16 books on food and cooking in total, Vegan to 6 There was a book that came out in 2013 as his answer to the question: how to lose weight when his doctor told him that he was overweight by 40 pounds and needed to change his life. Now there is a reason that it is popular again. This allows you to eat a healthy diet full of vegetables, fruits, grains, nuts and seeds until dinner, when you treat yourself to your favorite foods, so you will end up being about 75 percent vegan. For many people, this is a great way to start being vegan, try a plant-based approach, lose weight and get healthy.

Combined vegan as an approach to a healthy lifestyle and weight loss works only if at other times you follow healthy habits and choose to eat whole low-calorie foods, simple carbohydrates and fat ̵

1; especially saturated fats. After all, after sunset you can do some great damage. In Mark Bitman’s book VB6: Eat vegans until 6:00 to lose weight and regain health … forever, he shares how his simple and well-executed rules of being vegan for 75 percent of the day changed his health, helped him lose weight and changed the way he looked at food forever. Sorry: Chips are excluded from the menu.

The key to the Bitman method – to start your day eating vegan – is defined as vegetables, fruits, grains, nuts and seeds, not meat, dairy, poultry and other animal products – until 6pm, or until lunch when you you can eat your usual favorite dishes. In addition to filling your diet with as many plant foods as possible and eliminating processed junk, the 28-day plan shows how you stay satisfied, structured, and healthy for most of the day, making better choices at night, and still reaping. benefits of reducing meat and dairy products.

Plant-based diets have been known for years to fight heart disease. A study in 2019 found that those who followed a diet, mostly plant-based, had lower rates of cancer, possibly because phytochemicals in plants help protect cells from free radical damage. Research has found that eating just 10 grams or more of fiber a day (and remember, fiber is only found in plant foods) is sufficient to reduce the risk of certain cancers. New research has confirmed this. The more fiber in your diet, the lower your risk of breast cancer.

While it may seem daunting to go 100 percent vegan at once, know this: Mark Bittman thought he would be the last person to jump on the pad. As a food writer New York Times for more than 30 years he earned food and recommended all types of food. It was until at the age of 57, in the doctor’s office, feeling depressed about his health, he had to decide.

With his blood counts, such as out-of-control cholesterol, and 40 pounds to lose, he discussed with his doctor what steps to take. He had trouble sleeping and constant knee problems, and he recalls not wanting to become a statistician, a middle-aged man who took heart medications for the rest of his life. His old Doctor and friend were able to answer, “You should probably become a vegan. It will help solve all your problems.”

Bittman knew that he was the type of person who would not cope well with the vague intention to “eat more healthy food.” He needed more structure than that. So he set himself a strict diet, which he started with breakfast and continued just before dinner, thus adhering to 3/4 of his day on a vegan diet. His book testified that as long as you start your day without animal products, as well as without packaged and unprocessed foods, you can then indulge in what you like to eat while it’s great for dinner.

His opinion: If a middle-aged food lover and a writer who was raised on meat and processed can go mostly plant-based, then why not you? Just try how the day starts, and determine the rest as the day goes on, you never know you may inadvertently become a regular vegan.

Here are the secrets of Mark Bitman’s success on a predominantly vegan diet:

Start your day off straight

Avoid any animal foods during breakfast and lunch. Saturated fats and processed sugars are the main ingredients of a common breakfast meal, but while anything can be made vegetarian by skipping dairy, the best option is complex carbohydrates such as oatmeal with fruit or mashed vegetables. For lunch, salads, soups, hummus or wholemeal pasta with tomato sauce. As long as it’s plant-based or full of healthy legume protein, and homemade food, you’ll stay on track. We offer a large salad with chickpeas, which are seasoned with protein. For a complete list, Beetroot has collected all the best plant sources of protein.

Fill a plate with as many fresh fruits and vegetables as possible

By cutting out meat and dairy products, this leaves plenty of room to fill your plate with as many fresh plant foods as possible. This can add extra leafy green to your roast or make your new favorite lentil or vegan pea soup recipe. Try to introduce local and organic vegetables whenever possible to avoid pesticides in your food. Read the recipes on beets or in the Beginner’s Guide for seven days of eating. Remember, it’s all in the child’s footsteps.

Avoid recycled products and packaging

Everything that contains processed flour and added sugar causes our metabolism, and if the goal is to lose weight on VB6, then avoiding white sugar and flour is a top priority when shopping in the market (unlike a farm stand). Virtually every chronic health problem can be avoided or reduced by observing the intake of saturated fats, sodium and added sugar, which are contained in all processed foods. When you start, taste your favorite treat after 18:00, but in small doses, and give your body enough time to digest before bed.

Not everything “vegan” is a fair game

The word vegan is not synonymous with healthy, and most junk food happens to be vegan because it does not contain animal products, but it is also not healthy. Coca-Cola, oreos and french fries do not contain products of animal origin, unless french fries are cooked in oil that contains beef or chicken, but they are called difficult. Fast food is convenient and cheap, but we pay for it differently, raising cholesterol, insulin, blood sugar, blood lipids and promoting weight gain. Like Bittman, it can cost us our health in the long run.

There are no rules after 18:00 – except for healthy, whole food – and no junk

After 6 pm, show some form of self-control, even when you are looking for comfortable food. Allow yourself to step back a bit (a glass of wine), but not the main thing that will fall out of the rock of the diet (inhaling a bag of chips or a pint of ice cream). This way you can continue the diet longer.

One of the changes that Bitman noticed as soon as he did this was a change in energy levels. Over time, he realized that although the cheeseburger might be in the near future, if he decided to go this route for dinner, his body wanted more healthy things at night. And his energy soared.

Don’t focus too much on a specific time. Vegan to 5:59 is also great

Sometimes dinner happens after or even earlier, at 6pm, or maybe you’re suddenly on the East Coast and your body still thinks it’s noon in Los Angeles. Six is ​​not a magical time, it is just a guide. Dinner is our last meal of the day, but it is also more social, so when you have a shared experience, this approach is useful to return to the diet in the morning and see how long you can last the next day. Try pushing it through dinner if you feel great. Before you know it, you may not want to eat anything other than vegan.

Eat homemade meals when possible

It sounds simple from the author of the cookbook, but Bittman advises that it will not only allow you to continue the trail, but you will feel more satisfied, know exactly what is included in your dish. It also offers you plenty of leftovers for breakfast and lunch for the rest of the week.

Everyone at their own pace

Lifestyle change is a big deal, but it should not turn into big production. For some people, a small increase is the way to go, and Bitman’s method is the right step. If you move one night, just forgive yourself and then start again the next day. Or if you’re not eating vegan food at one lunchtime, supplement it at night and make dinner with vegetables.

Small changes can make a big impact

In his talk about Ted, “What’s wrong with the way we eat,” Bittman explained how the traditional Western diet doesn’t suit us, and our demand for meat, milk, and refined carbohydrates is fed to us through our oversimplified food pyramid. The USDA is not our ally, and when they revise the guidelines every 5 years, we look forward to their latest recommendations, which will soon hopefully include more plant-based or vegan products.

Until then, we need to take matters into our own hands, not only advocating for a better diet in a country where 2 in 3 adults are overweight or obese, but also improving their own health. The more we eat on a vegetarian or plant basis, the better it is for our long-term health, for the environment, for the welfare of farm animals, for our own weight loss goals – and for all possible reasons together.

Switching mainly to vegan or mostly plant-based will help you recover longer

A new study has shown that eating mostly plant foods fights high blood pressure and reduces the overall risk of heart disease and premature death. The idea of ​​switching to a vegan or vegetable 75 percent of the time is quiet easy. Just start the day with vegetables and grains, fruits and nuts, seeds and whole plant products. Then, as soon as evening comes, eat less meat and dairy products, less junk and even more plants. It’s a simple formula, eat real food. ” So start your week, day and meal to the best of your ability, be clean and focused, and you can learn how being a part-time vegan can be the best way to transform your health.

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