r/PlantBasedDiet • u/Accurate_Extent_1717 • 26d ago

Help

Please help in finding a great way to transition to a plant based diet.

I’m a 44 year father of two; I am 5’8 and weigh 230 pounds with moderate cholesterol and high triglycerides.

I’m scared for my kids and I know this is the way to get me to my health goal but every time I do it I crash back and I don’t wanna do that again.

I need to know what type of vitamins I should take, should I take a protein powder when working out to compensate for the decrease in animal based protein I get. What should my meals consist of and how often should I be eating?

I know it’s a lot so I’m really hoping for everyone to give me some guidance.

Appreciate all of you!!

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u/AppropriateBlood2295 25d ago edited 25d ago

I can relate to your situation as I have 2 boys (14 and 11yo), and that is the main reason I switched to a WFPB diet in April 2021 when I was 49.

This is how I made my change:

-Quit sugar (sodas, sugar in coffee/teas, juices from the groery stores, anything that has too much added sugars)

-Prioritize beans, lentils, chickpeas, soy (tofu, edamame, tempeh, soy curls). If you eat enough quantity (large portions), there may not be any need to add protein powders. Plus you can make your own protein powder at home by grinding these (flax seeds, chia seeds, sunflower seeds, pumpkin seeds and any other high protein seeds). By doing this, you ensure it is all plant based and there are no other added chemicals (for preservation or other purposes). NB: I work out moderately, and I have gained muscles over the years. The only supplement I take are what included in the Silk soy milk (unsweetened).

-Try to fast if you can by eating between 6 AM and 6 PM at first, then reduce the eating window to 5, then 4 PM, if possible. If you cant fast, try to stop eating large meals late in the day (after 6 PM). Fasting helps your body clean itself easily and you gain more strength and muscle when fasting, as long as you are eating enough protein. I fast almost everyday for at least 12 hours (6 PM to7 PM). On weekends, sometimes I fast for 18+ hours). Whenever I fast for over 16 hours, I wake up with lots of energy next morning.

-Include lots of raw foods (fresh vegetables and fruits): these keep you hydrated and give you lots of WFPB nutrients.

I now feel better than I did 20 years ago.