How To Transition To A Whole Food Plant-Based Diet

How to go a plant- based diet

Congratulations on your decision to take back control of your health!  This next section explains how to transition to a whole food plant-based diet so you can be the healthiest you can be. Transitioning transition to a whole food plant-based diet can be easier than one thinks.

Gathering Facts

The hardest thing to let go of for many people most is meat.  And I totally understand that feeling.  There are people who say “I can never give up meat”.  And for some it is cheese often saying, “but I love my cheese”.  For others it may be bread or pasta (this was my downfall). 

The decision I made when I started in 2017, was the best thing I did. When you let go of all the unhealthy stuff, it will make all the difference. As a result, I am healthier, lost the weight, and feel so much better making that decision to switch.

Whatever it is, the longer you are away from it the faster your body will heal from the inside out.  Remind yourself you’ll be healthier than you have ever been & you will have more energy than you have ever had.

Transitioning to a whole food plant-based diet can be done easily. Whether you choose to go fast or slow, the decision is yours. For me personally I just wanted to jump in and start right away. But for most, it can be easier to transition over a 4 week period.

What Is Your “Why”?

In my book, A Plant-Based Revolution Cookbook, I discuss the importance of making it a priority to watch two Documentaries. Start with “What the Health”(Netflix) then “Forks Over Knives” (Amazon Prime).  Doing so will really help you & your family fully understand what you will be doing and why.  The why is always important. 

Always have as much information as possible. And this helps you decide if you want to choose to become a Vegetarian, Vegan, Plant-Based, or Whole Food Plant- Based.  It really depends on how healthy and fast you want to become “the healthiest” you. But a whole food plant-based diet is the healthiest option.

When embarking on a change, it is a good idea to consult with their treating physician.  If your treating physician is not familiar with the whole food plant-based diet, be prepared and bring information for him.  Your doctor can be very supportive of your healthy eating. 

Doctor consulting with patient

Meet With Your Physician

Most importantly, I would recommend you ask your physician to have blood work drawn.  This is a great starting point to discuss with your doctor. But make sure you discuss the needed areas for improvement, such as heart, kidneys, blood sugar, good and bad cholesterol, Vitamin D and B, etc.  And set a goal and begin your journey into healthier levels as they start progressing in the right direction. 

Understanding Your Body

Remember, the more animal products, processed foods, oil, and sugar you eat, the more damage it does to your body.  For instance, did you know that consuming sugar shuts down your immune system and cells that attack good bacteria?  Think about it, every time you have sugar, your immune system shuts down and will last for 4 hours.  

What’s good? Potatoes (all types), brown rice, couscous, lentils, legumes, vegetables, fruit, & salads. These are your  body’s best friend to help fight off disease.  It is a good idea to avoid any bread starting out as your body needs to cleanse and detox.  You can add it back in later but only bread with no oil such as Ezekiel or Dave’s Killer bread.

whole food plant based

If you start out thinking maybe a little of this will not hurt, it does and can set you back.  The best part of this? In deciding to eat a whole food plant-based diet, you may be able to reverse some things. Some of these are: most heart disease, type 2 diabetes, kidney and liver functions, some autoimmune disorders, and some cancers. 

Making the Decision

Next comes the hard part – determining if you want to jump in all at once or transition in. You will go through your pantry and refrigerator and decide which is best. 

Your next step, if you’re sure this is the most important thing you could do to be healthy, and want to jump in, then by all means. Go through your pantry and pull out all the foods that are not recommended on a whole food plant-based diet. 

You can even bag/box it up. But keep it out of sight, at least until you have gone through at least 30 days.  At that point if you’re all in, and want to continue, donate the food to your local senior’s center or to food banks.

In my book A Plant-Based Revolution, I walk you through the steps with a lot of information to help you on your journey to health.

How To Transition over 30 days

Week 1:    Replace your regular breakfast with a better diet selection. This can be oatmeal with bananas, blueberries, Flax meal, turmeric, cinnamon and pumpkin or apple pie spice.  You can even have potatoes and countless other dishes that are whole food plant-based.  Replace this one meal every day for seven days. 

Week 2:   Replace your breakfast, and your regular lunch, again with a whole food plant-based meal.  An example would be a starch with vegetables and/or a salad with no oil in dressings.  My new book, A Plant-Based Revolution Cookbook, has a great variety of different dressings you can make that are healthy and oil-free!

Flavored Balsamic vinegars and regular balsamic vinegars are good.  Even apple cider vinegar.  And in Dr. Michael Greger’s book “How Not to Die”, he states the importance of incorporating 2-3 Tsp. daily of Apple Cider Vinegar for its many health benefits. 

Week 3:    Replace your dinner.  Now you have incorporated all 3 main meals.  You’ll want to include healthy snacks. 

Week 4:  Use the 4th week to fine tune anything, ask more questions, etc. By the end of the month, you should be fully on a whole food plant-based lifestyle and feeling great. 

It is important to remember everyone’s body is different.  This won’t be an overnight process. Never give up, it took years for you to be where you are.  Above all, you will start to see fantastic results and feel so much better.

For more information on transitioning to a whole food plant-based diet, please refer to “A Plant-Based Revolution Cookbook“. More references and links are included within the book.

Michele Wallace

Entrepreneur and author of A Plant-Based Michele has also earned her Plant-Based Nutrition Certification from eCornell University. The book is an easy and complete guide for those wanting to get healthy and offers step-by-step instructions, including over 85 delicious and healthy recipes.
A Plant-Based Revolution is dedicated to whole food plant-based nutrition.

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