Long days ago, people find happiness in eating junk food at an irregular time. This led to a high body mass index (BMI) among modernized people causing obesity. This obesity became a source of many degenerative diseases like heart attacks, hypertension, type II diabetes, cancer, and short life expectancy. These problems not only caused financial crises but also forced researchers to find new ways for a healthy lifestyle with amazing flavor. The WFPB diet plan (whole food plant-based diet) is proved a powerful source of reduction in heart attacks, diabetes and body weight.
People need food that gives them flavor with physical fitness, as it will lead to happiness. Many people maintain weight by rolling out junk food and focusing on nutrient-dense foods. The whole food plant diet is very active and micronutrient dense with 7-14% of total energy.
“Physical fitness is the first requisite of happiness.” (Joseph Pilates)
Let’s have a look at whole food diet ingredients, what to eat in a WFPB diet plan, and whole-food diet plans.
What does a whole food diet (WFPB diet plan) contain?
A whole food diet (WFPB diet) contains minimum processed usually plant-based food that not only maintains Body mass index but also keeps you fresh and young.
It is impossible to define the exact ingredients of a whole food diet. It is mostly plant-based and natural with the quantity depending upon the extent of animal foods you take in your daily diet. This diet is free from refined sugars, added colors, and flavors, etc.
What to eat on a WFPB diet plan/whole food diet?
A WFPB diet/whole food diet is not processed in food industries nor any additive or artificial ingredients are part of this diet. It is just a ‘clean diet’ with natural ingredients. This balanced food is not a diet but it is a ‘healthy lifestyle’ making its way in this modernized world.
This diet does not contain specific ingredients. It is just a change in eating habits as moving from ‘refined sugar’ to ‘honey’, boil potatoes instead of chips, and steam chicken despite roasted or fried chicken. Moreover, this diet includes eating plant-based foods (vegetables, fruits, legumes, seeds, and grains), skim milk, milk foods, and nuts as the majority items in the daily diet.
Benefits of WFPB diet plan/whole food diet
Researchers and nutritional experts have claimed multiple benefits of eating whole food diets. Here is a short review of the benefits of WFPB diet plan/whole food diet plan:
A whole food diet fights cancer and heart attacks
The heart-friendly WFPB diets plan with vegetables and fruits ensure physical fitness and a healthy life span. This also reduces the risk of cancer and other degenerative diseases by making the immune system strong. There are pieces of evidence that claim to find Lacto-Ovo vegetarian diet as the best source in fighting gastrointestinal cancer.
WFPB diets/Whole food diet benefits in old age
Studies on WFPB diets/whole food diet confirm that it can reduce Alzheimer’s risk in older age. WFPB diets are rich in vegetables and fruits that are a great source of antioxidants and phenols. Lycopene, anthocyanin, pterostilbene, and other well-known ingredients are present in different natural foods like tomatoes and berries, etc. These antioxidants are a big source to fight dementia and other cognitive diseases.
Benefits of WFPB diets/Whole food diet for weight loss
The biggest advantage of a whole food diet is its help in maintaining and reducing BMI (body mass index) that can ultimately make you look smart and fresh. When refined sugar is replaced with healthy food items, then it will surely reduce the risk of type II diabetes. WHPB diet does not cause a big rise in the glycaemic index and keeps you away from sucrose production in the body.
WFPB diets/Whole food diet- a rich source of nutrients and fiber
WFD contains health-friendly vitamins (vitamin A, vitamin C) and minerals (magnesium, potassium) with 90%-97% fiber contents. Healthy fats are an additional quality attribute of the whole food diet as omega-3 is present in fish and MUFAs are present in plant-based food items. Fibre gives a feeling of fullness and maintains appetite in healthy ways.
WFPB diets plan/Whole food diet plan
A WFPB diet/whole food diet plan is very useful and healthy. It includes multiple food items in defined ratios. keto diet with the whole food diet will require defined food ratios and timings.
One must observe this plan for one week or one month to gain health benefits and physical fitness. Whole food challenge includes:
Day 1: Eat green leaves and salmon in the morning. Take cauliflower, cabbage at lunch, and Zucchini chips at dinner.
Day 2: Oatmeal diet in the morning. Tofu with veggie soup in lunch and wraps in dinner.
Day 3: Cabbage or turnip in breakfast with oatmeal cookies. Cherry tomatoes with yogurt in lunch and cauliflower steak in dinner.
Similarly, nuts puddings, chia seeds, cream-free milk, and veggie burgers in defined portion size at fixed intervals.
Consult a nutritionist, if you cannot define portion size by yourself.
WFPB diets/Whole food diet shopping list
- Fruit: Berries, peaches, watermelon, apricots, bananas, apples, pineapples, oranges, and guava, etc.
- Vegetables: Spinach, tomato, cauliflower, broccoli, kiwi, sweet potatoes, etc.
- Grains: Whole grains, brown rice, barley, quinoa, etc.
- Fats: Olive oils, coconut oils, avocadoes, etc.
- Kinds of milk: Coconut milk, almond milk, etc.
- Beverages: Coffee, sprinkle water, tea, green tea, etc.
Animal-based food in the WFPB diet
To take animal base food with a WFPB diet, make a good choice about quality, and purchasing a place of ingredients. Animal-based food includes:
- Lean meat
- Beef and pork
- Seafood: fish
- Milk and milk products: Pasteurized milk of healthy animals
Food not to take in WFPB diets/whole food diet
- Junk food: Cheesy burgers, fried meat
- Refined sugars: Table sugar, processed juices, soda water, etc.
- Along with this, artificial sweeteners, butter, chips, crackers, pasta, and white bread must be avoided.
Things to be considered
Here, it must be considered that eating an unhealthy plant-based diet will harm the body system. The unhealthy plant foods include; sugary drinks, refined sugar, fruit juices with sugar, and refined grains. These foods can increase the risk of heart attack and are out of the list of whole food diets. Also, an unhealthy portion of whole food diet will lead to negative health effects.
Continuous eating of a whole food diet may develop orthorexia Nervosa ( a disordered eating behavior). Moreover, this may costly and time-consuming for some people.
One thing you must keep in mind is that the whole food diet needs other physical aid too. Exercise, proper sleep, and other healthy activities will work together with a healthy diet to keep you, healthy and fit.