Could a Plant-Based Diet Restore Your Wellness?

---

Despite living centuries ago, Hippocrates' teachings still hold value today. Many doctors take inspiration from his ethical standards and compassionate approach. Hippocrates described various diseases and nutritional management protocols.

Hippocrates believed that walking was a form of medicine and encouraged his patients to engage in regular physical activity. This idea has been further supported by modern research, which also shows the importance of exercise in avoiding disease.

For undergraduate pre-med students interested in a holistic approach to weight management, learning about Lifestyle Medicine before med school not only prepares you to be a more effective healthcare provider but also to lead a healthier life for yourself.

The journey to recovery after excessive weight gain isn't always straightforward. Unlike conventional medicine, which manages symptoms, nutritional medicine delves into the roots of diseases, offering natural measures and management.

Whole Food Choices for Good Nutrition

In addition to balanced meals, portion control is crucial for maintaining a healthy weight. It is important to understand proper serving sizes and not exceed them, as overeating can lead to weight gain and increase the risk of chronic diseases. This helps to ensure that you are getting a wide range of nutrients. Discussed below are whole food choices recommended for good health and nutrition, such as:

Whole Grains – Fiber is a crucial component of whole grains and has numerous health benefits. It helps to regulate blood sugar levels, promotes digestive health and can even aid in weight loss by keeping you feeling full for longer periods of time.

Colorful Vegetables – Green leafy vegetables are packed with nutrients such as vitamins A, C and K, as well as folate and iron for better immunity. Blue and purple fruits and vegetables contain anthocyanins and flavonoids, which have been shown to have anti-inflammatory and antioxidant properties.

Whole Fruits (not juices) – Substituting high-calorie snacks with fruits can slash calorie intake and aid in weight loss due to their nutrient density. Although fruit is a healthier snack choice, consuming excessive amounts, especially at every meal, can lead to carbohydrate overload and can hinder overall weight loss progress.

Nuts, Seeds, Beans, and Plant Proteins – Adding nuts, seeds, and other plant-based proteins into a well-balanced diet has been linked to a reduced risk of chronic diseases such as heart disease, diabetes, and cancer. This is because of their powerful antioxidant properties and ability to reduce inflammation in the body and support healthy brain function.

Plant Oils – Consuming certain plant oils is important for the body to function properly and maintain good heart health. Monounsaturated fats can lower cholesterol levels, while polyunsaturated fats can reduce inflammation and improve brain function.

To lose weight or maintain a healthy weight, your age, gender, body size, and activity level determine your daily caloric needs. Plant-based diets rich in fiber can aid weight loss by keeping you full without excess calories. Prioritize 40 grams of fiber daily with vegetables, fruits, whole grains, and beans.

Physical Activity Supports Long-Term Success

Guidelines recommend various levels of physical activity based on weight management goals. Combining cardio like running and swimming with resistance training, such as weights, push-ups or bands can enhance metabolism and fat loss. Remember, factors such as genetics, age, gender, and medical conditions can also play a role in weight management. But, for those looking to lose weight, finding an activity or exercise routine that they enjoy is essential for long-term success.

A healthy lifestyle not only benefits the individual, but also has a positive impact on our communities and society. By taking care of ourselves, we can create a ripple effect that inspires others to do the same, just by making small changes each day. It's important to remember that taking care of our bodies and minds is not a one-time task, but a lifelong commitment. So keep moving, stay mindful, and make healthy choices.

For help with designing a personalized eating plan, contact Metabolic Research Center today.