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A Foolproof Guide to Plant-Based Eating

Dr. Nick Delgado

Dr. Nick Delgado

Helping people with their journey to health, happiness and their goals in career, relationships and longevity.

Have you made the leap to a plant-based diet yet? This type of eating gives you exceptional energy, a more youthful appearance, happier neurochemistry, hormone optimization, and sizzling sex life. Plus it reduces the risk for death from all causes, helps prevent and reverse the symptoms of several chronic diseases; and saves the planet and animals to boot! 

With all of those exceptional reasons, it almost seems crazy not to make the transition. But like all good things, there is a catch. Making radical changes in your diet is no easy feat, and if you’re not properly prepared you may quit before you get to experience the amazing benefits. With this in mind, I have created a list of 16 tips for making the transition as smooth and effortless as possible. 

#1: Get Clear on Your Motivations

It doesn’t matter if your reasons are animal, planet or health-based, or all three; what matters is that you have a strong sense of what they are. Ask yourself why you are doing this, and write down all the benefits that matter to you. The reasons for not eating animal products are virtually endless, so whenever you come across a new one add it to your list. Keep it close by (perhaps even in the notes app on your phone), and anytime you find your motivation waning, refer back to it. 

#2: Eat More Food, More Often

When you transition to a plant-based diet you will likely notice that you are hungry a lot more often, especially if your diet was formerly high in processed foods and animal products. The reason for this is that those foods are calorie-dense, heavy and fatty, and take a lot longer to digest. The solution is to eat much larger serving sizes and to forget worrying about calories and limiting intake. If your plant-based diet is comprised primarily of whole foods, you can eat as much as your heart desires and still obtain an amazing physique. It’s also important that you eat every three hours or so, to prevent cravings and hunger pangs.

#3: Make Your Home a Health-Food Haven

You can’t eat what you don’t have, so get rid of any processed foods that may be lurking in your kitchen, donate them to the poor or give them to friends. This will keep temptation at bay and help support you on your transition to a plant-based diet. Stock your fridge and freezer with a wide variety of fruits and veggies, and make sure to include starchy vegetables such as pumpkin, spaghetti squash, and potatoes to help meet your energy needs. Finally, fill up your cupboards with whole grains (brown rice, quinoa, couscous, etc.); legumes, beans, nuts, seeds, and spices.

#4: Get Creative and Experiment

As a new vegan, your recipe know-how may be limited, and you may fall into the trap of eating the same thing over and over again. This is the worst thing you can do because you will quickly get bored and start to idealize your old ways of eating. I recommend you go to the grocery store and buy whole foods you don’t recognize or have never tried before. And treat your body and your tastebuds with recipes from the Simply Healthy Cookbook. I researched and tested out hundreds of wholefoods, plant-based recipes from around the world and compiled the most delicious, flavorful and nutrient-dense ones into this essential handbook for every vegan or a health nut.

#5: Plan Ahead and Be Prepared

Finding healthy, plant-based foods on the go can take planning, so it’s best to keep extra snacks at work and in your car for when hunger strikes. Fresh fruits, almonds, nuts and seeds, energy balls, seaweed, and dried chickpeas are all great snack ideas to keep on hand. It’s also good to become familiar with fast food and restaurant chains that carry healthy plant-based options for when you’re on the road or out all day. Here’s an article on what you can order at many of the common fast food and restaurant chains.

#6: Take it Slow

You don’t have to go 100% plant-based overnight. In fact, for many people, this will actually cause resistance and end up in failure. Instead of being so radical, try slowly transitioning, adding in more plant-based foods over weeks or even months. Do some research and find some healthful replacements that you can swap out for your favorite processed or animal foods e.g. portobello mushroom burgers instead of beef; almond milk instead of cow’s milk; butter buds flavoring or use titanium no-stick pan or get special oven to cook without oil or butter; and organic tofu instead of chicken.

#7: Start with Just Breakfast

There is an abundance of delicious vegan breakfast options available, and starting your plant-based transition with just breakfast can be a great way of gently introducing change. Some delicious and simple breakfast options include chia pudding, oatmeal with diced apples, bananas and cinnamon; avocado smoothies, fruit with nut butter, tofu scrambles, and oat bars. Once you feel comfortable with this transition, then add in lunches, and eventually dinner and snacks, weaning out processed and animal foods as slowly as you need.

#8: Do Your Research

There are so many myths about plant-based eating, some of the most common being: you won’t get enough protein, you’ll lose muscle, you can’t build strength on plant-foods, and you need dairy for strong bones. You will likely run into many conversations about your diet, and it’s best to be prepared with the facts when people confront you with their misbeliefs. If anyone suggests you can’t be healthy or thrive on a plant-based diet, point them to this article on incredible record-breaking athletes who are thriving on plant foods. Or mention the fact that the latest science shows plant-based eating is the most effective and affordable way to increase life expectancy, reduce chronic disease risk, lower medication requirements, achieve lasting weight loss, and optimize overall health!

#9: Find Some Plant-Based Buddies

We are easily influenced by those who we surround ourselves with, and social pressure is a common reason why vegans quit. Eating plant-based can also make you feel like a bit of an outsider. The solution is to find other vegans or wholefood based eaters – so you have people to relate to, and share stories, recipes, tips and hardships with. If you don’t know anyone, you can find plenty of virtual vegan groups online.

#10: Bring Your Own Dishes to Gatherings

If you worry you are being a hassle because friends and family members will have to cater to your needs when you eat at their place, then bring your own vegan dish to gatherings. Perhaps even choose your favorite dish and make it big enough to share so your family and friends can see how delicious plant-based eating can be and excellent it makes you feel. 

#11: Equip Your Kitchen with Helpful Tools

You can create so much more variety and vastly reduce preparation time with the proper kitchen tools. I recommend you get a garlic crusher, a great set of kitchen knives, a quality cutting board, a veggie peeler with a comfortable handle, a spiralizer, and a lemon juice press to start with. And if money permits, get a food processor, a blender, and a slow cooker as well.

#12: Take Stay Young Daily

Some people become deficient in B12, folic acid and/or iron on a plant-based diet which can lead to fatigue, poor immunity and other symptoms of anemia. You can help prevent these deficiencies from occurring by taking Stay Young Am daily. It is a clinically formulated, wholefoods derived formula that contains B12, B6, and folic acid in their most bioavailable forms, as well as kale and red spinach (natural sources of iron) and vitamin C for added absorption. When taken regularly it promotes healthy red blood cell production, optimizes energy, fights to age, and boosts libido and stamina.

#13: Get a Juicer

I recommend you get a juicer to turbocharge detoxification and energy levels. Starting your day off with fresh green juice every morning will have you looking and feeling so good, that you will feel more motivated to stick with your plant-based diet. It’s also handy if you bought too much food and won’t have time to eat it before it goes bad – just throw it in the juicer, for a nutrient-dense elixir (try and keep the ratio of at least 80% veggies, to 20% fruit).

#14: Be Patient with Yourself

Transitioning to wholefoods, plant-based diet can be challenging at first, and you really shouldn’t aim for perfection or beat yourself up if you are ‘slip-up’. Start slowly and remember 2 steps forward, 1 step back, and you’ll eventually reach your goal. Also, remember as the name ‘wholefoods plant-based’ suggests, your diet is based on these foods but it doesn’t need to be totally exclusive of others. Don’t worry too much about setbacks or cravings, after eating this way for a few months your taste buds will adjust and many of those foods you used to crave will no longer be appealing to you. 

#15: Remember Your Thoughts Create Your Reality

Transitioning to a plant-based diet may seem overwhelming at first, but many people have done it successfully and are now reaping the benefits of their efforts and there is no reason why you can’t join them. Watch your thoughts and if you find yourself thinking: “This is too hard,” “This isn’t sustainable,” “I miss junk food/animal products,” “I don’t have the willpower,” “I should just quit now,” etc. replace those thoughts with affirmations such as: “Eating plant-based foods is easy,” “Plant-foods are delicious,” “My health and energy improve every day that I eat this way,” or “My body is not a trash can, and I choose to fuel it with the most healthful foods possible.” 

#16: Address Subconscious Sabotagers

If you find you have a lot of trouble sticking with the diet in spite of the above tips and affirmations, your subconscious mind is likely sabotaging you, and you will need to reprogram your subconscious thoughts and beliefs to achieve lasting success. I have created a neuro reprogramming course that reprograms the subconscious mind, so you can effortlessly achieve not only your dietary goals, but any behavioral goal or life change you may have set for yourself. I usually sell this life transforming tool for the ridiculously low price of $49, but for a limited time I’m offering it at an even further reduction. Order now, and for just $7 you will gain the tools necessary to finally achieve all your health based goals.