Last year, I was always feeling very tired. Every morning, I woke up and my body felt like a heavy bag of potatoes. I tried drinking more coffee, but it only made my heart jump fast while my legs still wanted to sleep. Then, a friend from my village told me about something called a whole food plant based diet. I thought, "Is this only eating grass like a cow?" But I was so tired of being tired that I decided to try.
It changed everything for me. My skin got clearer, and I didn't need a nap at 3 PM anymore. If you are feeling heavy or just want to be more healthy without spending too many money on fancy pills, this is for you. I want to tell you everything I learned from reading the big guides so you can start too.
What is this diet anyway?
Many people get confused. They say, "Is it vegan?" or "Is it vegetarian?" Well, it is a bit different. A whole food plant based diet is about two main things.
First, "Whole Food." This means food that is not changed much by a factory. Think of an apple. It grows on a tree, you pick it, you eat it. That is a whole food. Now think of apple juice in a box with extra sugar and colors. That is processed. We want the stuff that looks like it did in nature.
Second, "Plant Based." This means most of your food—or all of it—comes from plants. This includes veggies, fruits, beans, and seeds. Some people on this diet still eat a tiny bit of chicken or eggs sometimes, but the "star" of the plate is always the plants.
The big difference from a regular "vegan" diet is the processing. You can be vegan and eat only French fries and soda. But that is not a whole food plant based diet. We want the good stuff that makes the body strong.
Why should you care?
I read that this way of eating is like a shield for your body. The big science people say it can help with many things:
Heart Health: Animal foods often have much saturated fat. This can gunk up your heart pipes (the arteries). Plants don't have that bad stuff. Eating more plants can lower your blood pressure and cholesterol.
Weight Loss: I lost some weight without even trying to count the numbers. Because plants have so much fiber, you feel full faster. You eat a big bowl of salad and beans, and your stomach says, "Okay, I am happy now," but you didn't eat too many calories.
Diabetes: It helps the body handle sugar better. Many people have found their blood sugar stays more steady when they stop eating the white bread and sugary snacks and switch to whole grains and beans.
Brain and Energy: Since your body isn't working so hard to digest heavy meats and greasy oils, you have more energy for your brain to think and your legs to walk.
What can you actually eat?
This was my biggest worry. I thought I would be hungry all the time. But actually, there is so much food! Here is the list of "Yes" foods:
- Fruits: All of them! Bananas, apples, berries, mangoes, and even the ones that are a bit sour like lemons.
- Vegetables: Eat the rainbow! Green broccoli, orange carrots, red peppers, and purple cabbage. Also, leafy greens like spinach and kale are like vitamins you can chew.
- Tubers: These are things like potatoes and sweet potatoes. They give you good energy that lasts a long time.
- Whole Grains: Not white rice or white bread. We want the brown stuff. Brown rice, oats, quinoa, and barley. They have more fiber and make you feel strong.
- Legumes: This is a fancy word for beans, lentils, and peas. These are your "meat" now. They have lots of protein.
- Nuts and Seeds: Walnuts, almonds, chia seeds, and flaxseeds. These have "good fats" that help your brain.
What about the "No" foods?
To be healthy, we try to stay away from:
- Fast Food: Like burgers from the window, nuggets, and oily fries.
- Added Sugars: Soda, candy, and those very sweet cereals.
- Refined Grains: White flour and white pasta. They are like "naked" grains because the good parts are taken away.
- Processed Oils: Even some plant oils are very processed. It is better to eat the whole olive than just the oil.
- Animal Products: This means meat, dairy (milk and cheese), and eggs. Remember, some people eat a little, but the less you have, the more "plant based" you are.
The Big Question: "Where do I get my protein?"
Every time I tell someone about my whole food plant based diet, they ask this! They think only meat has protein. But that is not true. Cows eat grass and they are very strong, right?
Lentils, beans, and chickpeas have so much protein. Even vegetables like broccoli have a little bit. If you eat enough calories and a variety of plants, your body will get what it needs. I feel even stronger now when I go for my morning walk than I did when I ate meat every day.
Tips for starting (from my mistakes!)
When I started, I tried to change everything in one day. That was a bad idea. I got a tummy ache because my body wasn't used to all that fiber! Here is how you should do it:
- Go Slow: Maybe start with one meal a day. Like, make your breakfast just oatmeal with fruit. Then next week, make your lunch a big salad with beans.
- Make it Familiar: You don't have to learn 100 new recipes. If you like tacos, just use beans instead of beef. If you like pasta, use whole wheat pasta and lots of veggies in the sauce.
- Check the Labels: When you go to the shop, look at the back of the box. If it has 20 ingredients and you can't say half of them, it is probably too processed. Look for boxes with only 2 or 3 ingredients.
- B-12 is Important: This is one thing plants don't have much of. If you stop eating all animal stuff, you should get a little B-12 supplement or eat foods that have it added in. It keeps your blood and nerves happy.
A simple day of eating
Here is what I ate yesterday. It was very tasty and I didn't spend much time in the kitchen:
- Breakfast: A big bowl of oats. I cooked them with water and a little bit of almond milk. I put some frozen berries on top (they are cheaper than fresh ones!) and some crushed walnuts.
- Lunch: I had a "Buddha Bowl." It sounds fancy but it's just a bowl with leftover brown rice, some canned black beans (I rinsed them first), a bit of avocado, and some steamed kale. I squeezed a lemon over it for taste.
- Snack: An apple and a small handful of almonds.
- Dinner: Red lentil soup. I put onions, garlic, carrots, and lentils in a pot with some spices like turmeric. I ate it with a small piece of whole grain bread.
Why this is good for everyone
I think this diet is great because it doesn't care if you are rich or poor. Beans and rice are some of the cheapest foods in the world! You don't need expensive "superfoods" from a special health shop. You just need the basic things from the market.
Also, it is better for our planet. Growing plants uses much less water and land than raising cows or pigs. So you are helping yourself and the Earth at the same time. That makes me feel good in my heart.
Don't be too hard on yourself
Sometimes, I go to a party and there is a cake. I eat a piece of cake. It's okay! This is not a religion, it is a lifestyle. If you make a "mistake" and eat some processed food, don't worry. Just make your next meal a healthy plant one.
The goal is to move towards more plants and less "fake" food. Every time you choose a banana instead of a candy bar, you are winning.
My final thoughts
Starting a whole food plant based diet might feel scary because it is different from how most people eat. But your body will thank you so much. You will find that you have more "get up and go" in your day. Your skin might glow a bit more. And you might even save some money!
I hope this helps you understand. I am not a doctor, just a person who tried it and liked it. If you have questions, just ask. Let's try to be healthy together, one bean at a time!