Nutrient-Dense Approach to Weight Management

DESCRIPTION: Americans eating meat-free diets average higher intakes of nearly every nutrient, while maintaining a lower body weight, perhaps due in part to their higher resting metabolic rates.

There are a number of theories offered as to why those eating plant-based are so much slimmer on average. See, for example:

Image Credit: wader and madlyinlovewithlife via Flickr .

[mylafouad]

Your videos are a treasure ! Thank you dearly !!!

[IvanBFit]

BTW, having gone Vegan, I truly love it. I absolutely feel better, am leaner and overall really like it. It's also very stress free. I don't have to thikn about protein all the time. I simply eat plant-based foods and feel great! I know pumpkin seeds and hemp seeds are good plant-sources of zinc.

[IResonateWithU]

That makes alot of sense, I used to worry about the garlic or flax I added to my grandmother's meals because it thins blood, but then I remembered that just a handful of kale added to the soup adds enough vitamin K to clot a whole family, lol.

[IvanBFit]

Hmmm. That's cool. I love walnuts. Can't get enough. Definitely do the flaxmeal as well in my oatmeal. Chia and hemp seeds also, they have omega-3, granted not as much, but they make a contribution.

[IvanBFit]

Cool. Sounds good. I still like flax, but chia is awesome. I've made chia porridge before from soaking them and letting them sit. They expand quite a bit. Pretty amazing seed. I think I'll get some this weekend b/c of this conversation. Thanks!

[IResonateWithU]

Its not about knowing everything, there are some things that are inherently wrong. Its *never* okay to hurt or exploit a child. Its *never* okay to manipulate or hurt someone or something that cannot defend themselves (assuming they deserve in some way your control, like defending yourself ) its *never* okay to take a life that isnt necessary. Some things are cut and dry.I think its the calling-out of our participation in those acts that cause defensive talk and protective speech ;)

[ScarboroughFair]

Thank you for all your wonderful informative well delivered videos!!!

[gonzalezmichael]

I consider myself a hybrid of a vegan and non vegan. I don't eat red meat at all but I do eat organic chicken breast, wild caught fish, organic turkey. I do not consume dairy. I supplement with an all natural vegan protein and I eat organic fruits and veggies. Whole grains, organic cereal, almond and coconut milk and sometimes gluten free grains( my body can tolerate gluten but I still try to limit it). I'm a powerlifter but have a very clean diet.

[IvanBFit]

Gotcha. Well, I will finish out my MV bottle and re-think things form there. But I must say, my MV is 365 brand from Whole Foods and does not have mega-doses. I've read that research on beta-carotene and other vitamins that if mega-dosed have adverse effects. Which is why I don't take the MV everyday. I did watch the other B12 videos and the message seems clear that vegans should supplement or make a conscious effort to be B12 mindful regarding food consumption and supplementation.

[elizdonovan]

Thank you for so many factual evidence based videos about food. 🌲☘️🌝

[IvanBFit]

Gotcha. Thanks for the advice. My vitamin D wasn't too high. I think it was 42 last time. But this was before I went full vegan, so I'd like to get it checked again. I do get plenty of sunlight typically. I am a triathlete. But that will be something I obviously pay close attention to as well as B12.

[simonb]

It's always good to see people feeling better after some dietary changes. I would just be wary about putting all grains into that basket when the thing that might have changed how you feel was just cutting down on supermarket "whole wheat" bread.

you should try adding one grain at a time over a period of time and see how you feel. Having a bowl of oatmeal (steel cut, not instant or minute, or w/e) with some sweet potato or pumpkin, or dates and berries can't be anything but good for you.

[IvanBFit]

I eat lots of greens. I think I'll stop taking the MV for a while. I bought some Methylcobalcin (I cant spell) B12 yesterday. I believe in moderation. I don't believe all refined things are bad. There's a limit to things. Plant-protein powders are something I'm not ready to give up yet. I don't overuse them nor do I even use them everyday. I use them to supplement certain meals. Sorry, I just can't be that strict yet. It's a process and I'm learning as I go.

[IvanBFit]

Cool thanks. I've researched it and I have the book Becoming Raw. It was recommended that vegans either supplement with B12 in dfifferent forms (chewable, sublingual or injections) either once per week (big dose) OR daily like you say 250 mcg/day. I will definitely get a chewable as I read that B12 is better absorbed when chewed, which may be why a MV won't supply an ample amount of B12.

[AstralSorm]

There were a few videos here in this channel.
B12 is present in some seafood if you prefer. Some people also have a functional deficiency due to one of metabolic disorders, reducing its efficiency; supplementation is very safe.

Zinc is omnipresent.
Vitamin D has to be supplemented unless you're living in tropics or are eating plenty of seafood.
The other bit is iodine - salt supplementation for most people, but as low sodium is preferable, supplement separately.

[justgivemethetruth]

I never know what to trust for sure, but my understanding is that chia does not need to be ground because its shell is not impervious to stomach acid. That's why you see those chia drinks with the seeds floating in them. Once exposed to oxygen all fats/oils will oxidize, I believe, so nothing is perfect. I like chia, whereas flax tastes like sand to me. I think you can actually just eat chia raw, or at least I've read that South Americans do/did?

[eelkeaptroot]

Well, whole food plant-based is healthier than an ovo-lacto-vegetarian diet..,

[qweqweqwe]

I am sure. The grains were in bread (wheat, spelt, rye), and barley, and also in oats. Whenever I ate these items, I would feel compelled to eat more. I'm sure they spiked my blood sugar level, causing me to overeat. I even chose wholegrains, but this definitely didn't help. I'm very pleased with the results of my new grain-free diet.

[IResonateWithU]

of course, because "vegetarians" in many studies equates to to inclusion of eating eggs and dairy. Dairy, which is basically liquid meat. So yeah, why shouldnt meat eaters and "vegetarians" be completely similar? Now compare to vegans. Different story.

[OGMizen]

haha dont apologize to me man..! lol its entirely up to you, this is just some friendly advice.. just keep learning and keep improving, aim to get as much as you can from whole foods and keep up the good work.. : ) -You will be 'there' before you know it!