Plant Based Diet For Beginners | Full Guide with 3 Recipes!

[@MinusTheGym]

If you give the plant based diet a shot, make sure you get a quality B12 supplement: amzn.to/2He1kiA Although lots of plant based foods (like the plant milks) are fortified with B12, you'll want to rest assured you're getting enough. Hope you like the video!

[@mikeskylark1594]

TEAM VEGAN SINCE 2011 :)))

[@mikeskylark1594]

+ Vitamin D3 + Long chain Omega3 DHA

[@tsehgal1]

Even non plant-based people need B12 supplements. Factory farm produced meat (99% of all meat) lacks B12 that comes from bacteria in the soil unless they inject animals with B12 before they kill them.

[@lostboi3974]

I went vegan only 3 weeks ago. But right away I noticed no more oily pores, not neading to use a tongue scraper and also being able to walk 10 - 12 miles per day without inflammation instead of only 4.5 miles. So far so good

[@MinusTheGym]

Way to go! Were you using the tongue scraper for bad breath? I noticed my chronic bad breath went away really fast when I made the switch. Keep it up! 🌱💪

[@devious5348]

@@MinusTheGym i have that too. So I have to constanly chew gum.

[@lostboi3974]

@@MinusTheGym not really for bad breath, I just didnt like that layer of white stuff. I would use it everyday except for once every 2 or 3 weeks. Now I only need it once every 2 weeks and it's not really that bad when I do use it. I'm going to try your pb&j simnet smoothy. It looks bomb. 👋

[@seds94]

@@lostboi3974 that white stuff could be yeast/candida. Look up how to get rid of it. Dr.berg/. Dr. Axe are good sources. Also Erik baker i believe his name is

[@GY9944]

I'm 26 and considering going (mostly) plant based for a healthier diet and longevity concerns. This beginners tutorial provided a very solid base and understanding for me. Thanks a lot Ryan!

[@DustyGus]

A lot of fitness channels give off a very narcissistic vibe, but yours is so wholesome. You're helpful and genuine rather than preachy and self-righteous. Thank you for the great content.

[@TheMrDocMorris]

I completely agree man, that’s why I can recommend this guy to anyone who likes training

[@maohuerta]

3 years for me, doing lots of mistakes but i'm getting better, thank you for your work !!!

[@sonja4164]

Keep working at it! ❤

[@PlantBasedPietro]

What a GREAT beginner video!!! I have been plant-based for over two years and this guide really was jam packed with all the right info!!! Thanks again. :)

[@anambivalentenemy]

I am already vegan for 2+ years,but i watched the entire video and i have to say it is very well constructed and analyzed. Great video!

[@sonja4164]

I've been eating a plant based diet for about as long as you, maybe longer, and can vouch for the fact that these are pro tips 👌🏾 I need the herb doodad!

[@lucillefemine2339]

Great data, thanks. What do you think of intermittant fasting? I just quit Keto 4 days ago. Had lost 25 pounds which is great but didn't feel well. My BP was very high, too. Started vegan (again) 4 days ago. I woke up this morning and felt unusually good. BP steadily down for 3 days. So I know this is the right thing. I did gain back 2 pounds, though. Probably still eating too much fat. But also there's a lot of data about IE and I thought I should keep that in. I've been suffering greatly from aluminum poisoning and I hope this lifestyle will help that.

[@tintecobrizo]

intermittent fasting is great and has many benefits like lipolysis, hunger control, insulin stabilizing, autophagy, inmune system, stem cell production, cognitive performance...1/3 of the body's energy is spent on digestion alone. when you fast, that energy goes elsewhere, giving you the above benefits. it's great for fat loss indeed. but you gotta stick to what you can do on the long run. IF is relatively easy once you get past the first days. and it's not a diet. it's a pattern that restricts your eating hours. keto on the other hand is a diet and should be done by people who really need it (e.g. it's pretty good in betterment of illnesses like fibromyalgia or epilepsy) and have a real motivation to stick to it in the long run. if you do keto to lose weight you'll gain it back pretty quick because of carbs and water weight, which can even change your frame in just a couple of days or even one. if you struggle with aluminum poisoning the autophagy triggered by a long fast (16-18hrs at least) will greatly help with it. fasting is a beautiful thing indeed. i encourage you to seek a nutritionist to better understand your own individual needs. hope this helps you on your journey, best wishes to you :^)

[@great_lakes_ryan]

Didn’t know you were plant based when I started watching your calisthenics videos. Bonus! Been plant based for 3.5 years. Used to do a lot with my Blendtec but got tired of smoothies. My most valuable and useful appliance is the Instant Pot. I even have a small one for traveling. Fits in my suitcase. 👍

[@MinusTheGym]

I have to try this Instant Pot 🤔 I’ve heard a lot about it but haven’t tried it yet

[@greenzest]

Totally good advices, kudos to you for promoting plant-based diet! Peace for all earthlings ❤

[@mikeskylark1594]

LOVE your systematic & easy going approach :)

[@MrRibbett454]

Great video, great advice. Be careful with the ACV shots, though; Dr Gregor warns not to drink vinegar neat because it can be quite astringent. Best diluted in water or with food. Keep up the good work!

[@ja88erdc12]

Happy Anniversary! Great Channel. Lots of useful knowledge 👍 Best luck!👏👏👏

[@raccoonking888]

Thank you for the info! I have really been interested in plant based foods as of late!

[@reallegend7688]

You explain this the best I appreciate the way you broke this down

[@abortedlord]

Don't think I'll ever go 100% vegan, I'm just a bit too blood-thirsty for that. ( It literally takes me thirty seconds to cook a steak once the pan's hot. ) But the color-spectrum vegetable thing is an utterly new idea to me. I'll make a point to expand into some new foods with that in mind. Your videos are always great man, just want you to know that. Even from someone who isn't going to be 100% on board; still outstanding stuff every time.

[@antoniovasquez5587]

Can you do a animal based diet which is pretty much Fruits and grass fed beef, liver, organs, salmon ,ELk ,eggs cooking using grass fed tallow instead of seed oils ect 💪🏼

[@jimmyjames2332]

Really matter question here:You've mentioned there is a high protein plant layer on the top of your smoothie preparation in your blenders.And I wonder are all of those 8-9 high protein plant you listed is smoothie-able in blender such as tempeh and hemp seeds?They seem very hard on he surface.

[@thedon9670]

People still can't get it into their head that humans do best on a BALANCED diet, without processed food and sugary drinks. And humans also need to exercise. That's literally ALL there is to it. No need for any special "diets". People like to overcomplicate what should be the simplest thing, and make it into something complicated when it doesn't need to be.

[@Simplifier123]

It's not a special diet, its a life style. Just eating whole plant based foods, thats it. Easy and simple.

[@maalikfazal1406]

Just the video I was looking for. Thank you Ryan 🙏🏽

[@MinusTheGym]

You’re welcome 😊

[@alphonsodurden6294]

@@MinusTheGym your very informative

[@coconutjo9780]

Still great information 3 years later.

[@favorite3424]

I just started plant based about 6 months now. My question to u is: I have heard that vegans need to take B12. Do u take any supplements, vitamins, or anything other than food to ensure u get ur daily nutrients? And, how does one know if they are deficient of a nutrient? What are the signs? I think I have been eating a balanced diet, but I don't know if I am getting the proper nutrients. I was told to take a daily vitamin, but when I go to the store and look at all the ingredients, I get confused and don't know what to get.

[@MinusTheGym]

I take a 2500 mcg B12 supplement once or twice a week. I’m not too concerned with it because I eat some foods that are fortified with B12 as well. I also take a daily vitamin D3 supplement in fall and winter because I’m not getting much sun during those months where I live. Other than that, any other supplements I use are non-essential and purely for athletic performance. These are totally optional, like beet powder for nitric oxide, protein powder, creatine monohydrate, etc.

[@lizardocontreras]

"...cause I'm weird", haha, you made me laugh. Great video!

[@LaiaBertran]

Thank you Ryan. Love your videos.

[@darinrohatinsky569]

Nice video! Thanks! But that smoothie, I didn't see the recipe, but it looks like nut butter, banana, blueberries, almond or cashew milk, dates, and flax seeds? I use Ripple plant protein milk with zero sugar it's legit.

[@MinusTheGym]

Yeah, the full recipe is in the description box below the video, but it’s frozen bananas, frozen blueberries, dates, natural peanut butter, flax seeds and almond or soy milk. It’s tasty!

[@darinrohatinsky569]

@@MinusTheGym perfect thank you!!!

[@darinrohatinsky569]

And I see it now I’m gonna try those noodles looks so good!!

[@maalikfazal1406]

Hey Ryan. What accurate calorie calculator should I use to allow me to get into a caloric deficit? Thanks Ryan. Love the content.

[@piyushdwivedi7195]

None are accurate but you can get an idea and try it for a week, if you maintain weight then that's your maintenance, for the next week just deduct calories according to your goals!

[@mczilla8628]

Great video Ryan now im really ready to get started, im going to have to try dates i remember my grandma eating them and she lived into her 90s. Also i like how you said mental reboot just in case your spouse or roommate isnt on board thats what im going to have to do. Great job brother you given me the blueprint.

[@MinusTheGym]

Glad I could help! 👍

[@-What-are-your-thoughts]

What do you recommend eating for gaining weight in a plant based diet.

[@MinusTheGym]

Focusing on nuts and seeds. They’re very calorically dense and have a decent amount of protein. Also make sure to include tempeh, lentils, beans and other higher protein sources in your diet.

[@jamesthompson8084]

How do you get iodine? I have virtually none in my diet

[@skorpanlejonhjarta5897]

Nice vid, a lot of work, but is much appreciated!

[@hosseinece]

Awesome video!

[@Drache154]

does soy milk have any influence on hormones?

[@toaxlus]

Hey Ryan, great video as always man, I love your content. As someone who's been in and out of the vegetarian diet a couple of times, I would love to see how you program your everyday eating, especially when it comes to getting enough protein, which has been one of my focuses. Keep up the amazing work, love form Brazil!

[@nikhilsrl]

Great video and right on time when I am preparing to go plant based. I am all set to get a vitamix. I recently bought a plant based protein powder (Orgain chocolate flavour) and man, having consumed Whey this long, I found this one really terrible tasting. It will take some time to get used to it and I am open to recommendations if you have found any tastier options. I like chocolate flavour ;)

[@sonja4164]

Check out Mike Rashid's plant based protein powders. Great tasting & no chalky texture. There are lot's of options out there, so you don't have to settle for ones you don't enjoy. Mike even has sample packet kit you can order. Some of the other brands have single serve packets you can find at health food stores & Whole Foods Market.

[@nikhilsrl]

@@sonja4164 Thank you. I will check it out.

[@sonja4164]

@@nikhilsrl no prob 🙏🏽❤

[@sageseeger2337]

I will probably never go full plant based, but I have Been trying to incorporate more fruits And veggies into my diet, but what are your thoughts on plant based diets for wrestlers?

[@maalikfazal1406]

Watch the documentary on Netflix “Game Changers”

[@sageseeger2337]

Thanks, I’ll definitely look into it

[@SF-ce1qn]

Follow Torre Washington, body builder (vegan) but same idea w plant based

[@lucillefemine2339]

What do you think of Thrive Market? Also, low or no salt? Is Celtic salt better?

[@Stroz92]

Plant based diets can be low in sodium if you don't eat seaweed (nori) or iodized salt. Iodine is required for making thyroid hormones with play a role in metabolism. I have been vegan for eight years and my doctor was concerned that I had hypothyroidism because I didn't have a source of iodine. Cheap iodized salt fixed that.

[@MinusTheGym]

I've actually never used Thrive Market. And I'd say to avoid canned foods that are not low-sodium, if possible, but there's no issue with using a salt shaker on your meals. The problem of high sodium comes from salt used as a preservative, not from using the salt shaker.

[@whitevoodooman7276]

how abount wholegrain buckwheat flour is that ok are you vegan or do you eat fish knew to channel . 95% plant based but i do struggle at times

[@MinusTheGym]

I was strict vegan for the first 4 years of my journey, but not anymore. I occasionally will eat fish. And I also sometimes will have eggs at brunch and stuff. But it’s only at special social occasions. I don’t believe you need to be 100% perfect on your plant based journey to reap the benefits.

[@eysteinneyjolfsson9557]

Maybe I just missed it, but how do you go about sauteing things without any oil? You jst throw it in the pan? That sounds like a lot if sticking to the pan to me, does that not happen for you?

[@JordanPike]

Get a good non-stick pan, and add a little water in instead of oil. Your arteries and gut will thank you.

[@SF-ce1qn]

Use veg broth and low heat

[@SAVANTES1]

Roy G. Biv Red orange yellow Green. Blue indigo violet

[@enriquegarciacota3914]

I get that oil has a lot of calories but those veggies don't look "sauteed" to me. I will try it it though. Can't hurt

[@JordanPike]

Lots of calories, low on nutrients, and high in saturated fat. The vegan killer!

[@msbowcampbell6075]

A gadget I have recently added is a Mezzaluna knife/blade www.amazon.co.uk/gp/product/B00HSDXP40/ref=ppx_yo_dt_b_asin_title_o07_s00?ie=UTF8&psc=1 you can see it here on uk Amazon. Since I want to get as many greens in as I can, this tool makes a huge pile of lettuce, spinach etc into a much smaller helping.

[@jamesthompson8084]

Me eating my Gregg's vegan sausage butty: totally agree, plant based is so healthy

[@0like0a0star0]

What about organic food?

[@CollectionLearning.]

yo man when you say oils do you mean vegetable and olive oil as well? thanks for the video!

[@MinusTheGym]

Yes I do! It includes literally any oil, no matter what it's made from. This is a VERY contentious topic in the WFPB diet, but it goes back to research done by Esselstyn, Campbell and other pioneers of this way of eating. Their research uncovered that refined fats damage our endothelium (innermost lining of arteries) and reduce its ability to produce nitric oxide gas. The NO in our bloodstream is necessary for good blood circulation and optimal cardiovascular health, so that's why they recommend eliminating oil from your diet. If you're not ready for that leap, try only using oil to sauté or roast, but only use 1 teaspoon for a whole recipe. You'd be surprised how much 1 tsp can coat. So many recipes call for tablespoons and even 1/4 or 1/2 cup of oil. It's insane. 1 tsp is plenty and a good stepping stone to eliminating it completely.

[@CollectionLearning.]

@@MinusTheGym Thanks man :) I didn't eat too much before only when my grandma made me fries really but will look into investing in an air fryer!

[@DogDog173]

soy is said to have a variation of eastrogen which can be adding to sarcopenia after the 40s. do yo u have any info about this?

[@angelfiremimosa]

Phyroestrogen helps women in their 40s. Lots of google scholar articles on it

[@DogDog173]

@@angelfiremimosa What I mean is, can this be a problem for males?

[@angelfiremimosa]

@@DogDog173 no. Japanese been eating it for centuries. Look up google scholar.

[@angelfiremimosa]

THANKYOU!!

[@joemarquez5188]

I’m so sad I have a slight food allergy to bananas. They’re in pretty much every smoothie recipe!

[@missrockstarglamazon6846]

Interesting info and some good stuff but on the food there’s recommendations-that are unfortunately toxic and also insulin spiking .

[@sandramendez1159]

"my wife's kitchen" 😂 damn right 😆 my mom is the exact way eheh 😅 As always Ryan you are the best of the of KZbin 🙌 thank you so much for this really insightful and necessary video 🙏 💚 You're awesome 😊 plant-based/vegan is the way to go 🌱💪💚

[@afshirinzadeh5682]

Great stuff. Thank you.

[@applyrub8213]

Sorry, I've never been first haha just had to make use of the one-time opportunity.

[@williamkenner6976]

What is considered saturated fat's?

[@MinusTheGym]

Saturated fat is a type of fat that stays solid at room temperature (that’s the defining characteristic). It’s mostly found in animal products but also in coconuts, palm oil and other tropical plant sources. It’s really not ideal for our bodies and should be limited. It increases risk for heart disease and stroke.

[@nobodyshero200]

Awesome. This will be great to share with friends asking about plant based.

[@MinusTheGym]

Please do! :)

[@fdagpigj]

Instead of trying to find someone to give away your bad ingredients to, I would actually recommend... just eating them up and not buying more. It's less effort and easing your way into something instead of going all in all of a sudden makes you less likely to get frustrated and give up.

[@qazwsx27a]

Check out the channel vegan deterioration. You’re welcome.

[@AL_FARID_23]

Big time

[@sathishprabhu6294]

Ohh before I watching this video I thought this guy is Johnny sin

[@xinelee6873]

I wanna recommend soy sauce with low sodium. You can use it as dipping sauce. When heated, it just gives you amazing flavor over maillard reaction.

[@MinusTheGym]

Agreed. I sauté in soy sauce a lot and sprinkle it over Asian style dishes. I've even found a somewhat healthy teriyaki sauce recently, but the sodium is a bit high. I love teriyaki sauce, though 😊

[@j.dariorodriguez7173]

You described a vegetarian or vegan not plant based.

[@applyrub8213]

First!

[@rajulal7251]

Hey is non stick pan cause CANCER 😭😭😭😭😭😭😭😭😭

[@tensho3868]

Your english needs some work, or maybe you were drunk while typing

[@rajulal7251]

@@tensho3868 how do you know 🙁🙁🙁🙁🙁

[@williamkenner6976]

Bananas always make my sugar high, as I am A diabetic.

[@sadiedavenport]

If you're interested in how plant based diets can affect diabetes, check out Dr. Neal Barnard, a well respected physician who has a particular focus on diabetes. He's on youtube 😁

[@mikeskylark1594]

Stop eating saturated fat, loose extra body fat and you'll no longer be diabetic to begin with.

[@angelfiremimosa]

Both high fat low carb and low fat higher carb helps t2dm. They even did studies on a rice only diet for diabetes and it worked. Dr Neal Bernard is a good one to watch and also nutrition facts.org on KZbin. Evidence based ..

[@kiimheaslip]

Green bananas have their place as a pre-biotic to enhance your microbiome. Great intro to this diet!

[@chris1168]

Went Whole food Plant Based in January 2020 and have lost 40+ lbs, this stuff is amazing. Strongly recommend the book "How Not to Die" by Dr. Greger

[@foodguy3435]

Well done, I did the same when I read Dr. Greger’s book several years back. Best decision I have ever made!

[@hanskazan7403]

he man still of caffeine?

[@ariaaziz7848]

what is weird ,is that a lot of people say to be vegan ,but they never tell you how to do it.

[@mikeskylark1594]

You need just one thing: instagram.com/vegainsfood/

[@TheOnlyStonemason]

Best of luck to you and your health...when Westin Price did his survey of indigenous cultures...NONE were plant based.

[@MinusTheGym]

Thank you. Best of luck to you as well.

[@lucillefemine2339]

Wow, that says a lot! Also, the main person who promotes Weston Price, Sally Fallon, looks terrible! Old, fat and wrinkly.

[@TheOnlyStonemason]

@@lucillefemine2339 , humans are facultative carnivores. 99% of all plant foods are poisonous to humans. I am not the food police and people can eat whatever they choose for whatever reasons they choose, but they are not entitled to their own facts. The proper human diet is animal based from animals eating what they should be eating. I wish everyone well. Peace.

[@nobodyshero200]

@@TheOnlyStonemason My mummy said eat my greens. Are you calling her a liar. Lol.

[@TheOnlyStonemason]

@@nobodyshero200 , LOL.

[@The_pickleball_fennec]

Oh so we gotta eat the bananas exactly the same way u do? Dictator alert