Transitioning to Plant Based Eating (3 Methods)

[@mikeskylark1594]

You're such a balanced person, Ryan. I love your approach! Keem them videos coming.

[@MinusTheGym]

Thanks Mike! And thanks for being a long time sub!

[@mikeskylark1594]

@@MinusTheGym You know me! How cool! :)))

[@amyleeve]

Starting my journey today (diet/training) - finally found a balanced person that inspired me to do it the right way this time! Thank you Ryan!

[@brettdavis5555]

One thing I decided to allow for myself when going plant based, I did not make it a rule that I would be 100% vegan for life. It’s one thing to never eat a Big Mac again, but to say I’d never eat my mom’s chocolate pie again is the kind of thing that would make me give up on eating that way.

[@MinusTheGym]

Yes, that definitely helps. I’ve learned it’s not about going 100%, it’s about eating as plant based as you’re willing to and sticking with it for the long haul.

[@tinknal6449]

@@MinusTheGym A month on carnivore would totally change your mind.

[@Ishana_Intuitive]

@@tinknal6449 na... I tried it. Got very sick with chronic reflux and gallstones... not recommended.

[@kyrylopaints]

Thanks for sharing! I tip-toed into a vegetarian diet over a period of 6 months 5 years ago. And over the years I improved my diet with more and more whole plant foods. Your channel has been an inspiration to improving my diet and habits!

[@janadubcova92]

Absolutely agree! Starting RAW just brings your taste buds to life! It cleanses you of all the toxins, oils and artificial sugars! That's the approach I took back in 2014, it's just natural. Great video, thank you 💚

[@marcelloantoniodreier4795]

You are the reason why I eat foods like hemp seeds and many other things. Thanks for the video! I am still in the implementing phase of getting in more plant based foods, meals and substitutions... Recently I did reduce my consumation of sweets and ate a lot more fruits and now I finally did break through my plateau and finally losing a few kg's and maintaining them easily!!!! Thank you!

[@BryanAdair-hb4us]

Wow this is great. Informative, concise, non bias, right to the point and easy to understand. Thanks very much. 👌

[@louieortega3378]

This is incredibly refreshing and delicious, Ryan. I make this for my Mother every time I go visit. I like to add jicama fruit for crunch!

[@anthonyjohn3445]

Excellent. Best I ever felt was when I adhered fairly strictly to a raw food diet.. been considering returning to that way of eating, thanks for the inspiration

[@calisongbird]

Strict raw is great as a temporary diet, or as a cleanse. But staying raw long-term can lead to serious deficiencies and medical issues. Please do your research before embarking on that.

[@matthewvanmatre5137]

Excellent message - l dove into the deep end - still swimming in the whole food, plant-based. On the video, drop the levels on your background music. (Greger’s daily dozen is gold standard)

[@xb4439]

Thanks a lot. You skin glows. God bless!

[@PatrikGillgren]

Thanks for an informative video. I have been thinking for a long time about how to actually behave in order to succeed in taking the step over to a plant-based diet. I will try this this summer!

[@carrollindsay432]

I am new to becoming a plant based diet. I heard you mention using water instead of using oil (olive) I made my breakfast with no oil in my potatoes and onions and toast. My food was tasty and I was satisfied. Thanks for the tips in eating vegan. I would like to get some coaching via zoom.

[@MinusTheGym]

Hi Carrol. I’m currently full up for fitness coaching, but I can definitely squeeze in a quick nutrition consultation. If you’re interested, shoot me an email at [e-mail] and we’ll set something up. Looking forward to it!

[@jonchappell7975]

Is there a minimum protein per day target you try to reach?

[@eto_chelovek]

Hi! Thanks for the vid. Beginner vegan here! I cannot afford for vegan protein powder here. Do you think I can rely on TVP (100 grams a day, for instance) instead??

[@MinusTheGym]

Sure, TVP is great. You can actually get quite a lot of protein from any plant based foods. I’m often getting 30-40 g just from raw fruits and vegetables. So if you add one hefty serving of TVP you’ll be fine.

[@eto_chelovek]

@@MinusTheGym Thank you again friend! The issue is that most of the pesticides that are forbidden in USA and Europe are allowed in South America (just read about today :(. )

[@darknotez7170]

Hello Ryan, loved this video it has some great information. Can you make a video about the most common plant based diet nutrition deficiencies and how to avoid them and what supplements are good to take ?

[@Alex-jq5ft]

This is a great suggestion!

[@Alex-jq5ft]

I was surprised to hear you say that you were able to run on a piece of fruit for breakfast and a different piece for lunch. I know bananas for example are notorious for slow release energy, but with fruit being so high in sugar, I'd expect to crash before my next meal if I tried this??

[@MinusTheGym]

Interestingly, fructose (the sugar in fruits and vegetables) does not require insulin to enter the cell. So fruit doesn’t spike insulin. And this is why the American Diabetes Association says fruit is fair game for diabetics, any why multiple studies have shown that the more fruit people eat the leaner they are.

[@Alex-jq5ft]

@@MinusTheGym I'm really glad you didn't take my comment as a critique, because really I just want to understand the best way to integrate a plant based diet! That's awesome - it also makes me feel better about eating fruit, because I'm on this whole "sugar is the new cigarettes" kick, so I kinda treat fruit like a sugary treat these days, though I do still consume a decent amount of it haha. Thank you.

[@HollysHealthyHabits]

I am about to transition into a plant-based diet but I need to transition slowly and carefully because I am a massage therapist and I can’t have my stomach upset during massages especially if I have back to back massages. Any suggestions for simple on the go plant-based foods?

[@theteamxxx3142]

If instead of eating those dishes i eat every day 2 portions of vegetables (1 will always be salad with high quality extra virgin olive oil and a pinch of salt )and 2 portions of fruits i am fine right ?

[@monokheros5373]

you said RAW vegetables as you transit to Veg diet do fermented vegetables count ie sourkraut Kimchi and the like? Where do you get the Connective Tissue for body building? my problem is i am VERY limited on the Veg my body will allow me to eat but banana is a good most days treat with my OMaD

[@JonDanMart]

Ryan, thanks! Awesome video. Greetings from Deep S. Texas. New to channel. Really enjoying the content of the videos.

[@MinusTheGym]

Thanks Jonathan! Glad you found my channel 😊

[@studentgaming3107]

I want to go for 6 months to eat vegatarian food 6 days and 1 day meat but its so hard

[@yaronkl]

bless you Ryan

[@dragonspecpc]

Ive always been scared of Plant based in the past. A few people I knew had serious health complications, because of malnurishment. They have to take take so many vitamins and supplements to make up for the lack of things they would normally get from meats. Lately ive been on/off pescatarian, but only because I fear mercury poisoning. Most weeks we have chicken once or twice, fish once or twice, and the rest of the week is all Impossible/Beyond inspired meals. Just so I can feel at ease about not needing to take supplements

[@calisongbird]

This video is great info, but it’s missing something critical - especially if anyone is doing this unsupervised, without the personal guidance of an experienced WFPB health professional: detox symptoms and medications. If anyone has a chronic medical issue and/or is taking regular medications, such as blood pressure, cholesterol, or diabetes meds, they really should have experienced medical supervision so that these meds can be reduced and eventually eliminated in a safe and controlled way. And even if people are not on any meds - detox and withdrawal from the Standard American Diet is a real thing. It can SUCK, depending on how junky the diet was. If you’re already eating whole, unprocessed foods and only cutting out animal products like meat, fish, eggs, and dairy, that’s an easier transition than if someone is also eating a lot of processed foods, junk foods, and refined sugars and oils. THAT transition can be really hard if you go “cold turkey” or especially any kind of fasting (water or juice fasting). Even transitioning gradually will usually present some uncomfortable symptoms in that case - headaches, fatigue, skin issues, or just feeling “off.” So if you decide to go “all in” and do a sudden and immediate transition, let your doctor know what you’re doing so he/she can manage your meds, if needed. If you can afford it, hire a qualified whole food, plant-based health professional (there are WFPB MD’s out there now) to guide and support you. I highly recommend at least a phone or video consultation with Dr. Anthony Lim, medical director of The McDougall Program. He uses a very flexible approach - meets you where you’re at and does not impose strict “diet dogma.” I’ve spoken to him personally and was very impressed. Google him.

[@patrickmchugh5180]

thank you. most informative and helpful

[@MinusTheGym]

Glad it was helpful! 👍

[@tammylynn1]

I'm planning to return to plant based but this time with IV drip infusions designed for vegans since my body doesn't seem ready yet for plant based 100 percent of the time. I'm wondering if you have any experience with this and if you could do a video for that?

[@MinusTheGym]

Hmm. No, I don’t have any experience with IV drip infusions. Which nutrients is it delivering? Honestly, it’s completely unnecessary with a properly constructed plant based diet, but I guess if it makes you feel better, go for it. I’ve found that if I eat whole food (very little, if any, processed food) and focus on eating the rainbow of colors, I’m totally fine. My blood work has been perfect too. I only supplement B12 and in the winter I take vitamin D3 too.

[@tammylynn1]

@@MinusTheGym it has the usual vitamins and minerals plus pyridoxine "and more" whatever that is. I am just trying to get my health and endurance back to return to work as a flight attendant which as you know is very demanding physically combined with the radiation exposure. The IV regenerate fluids have been a game changer, especially with glutathione.

[@garrettdanielsii2305]

One of the reasons I've struggled with plant based diet is that plants tend to be less caloric than meat. Don't get me wrong, this is good. It creates the problem of,"won't I still be hungry?" So I don't know how much of a plant based diet I'm supposed to eat. Like in your example of three meals in this video was watermelon for breakfast, another fruit for lunch, and a salad for dinner. Like, it doesn't sound like it will be enough to satisfy from the outside. I've gotten my feet wet and veggies and fruits are the majority of my diet but this final concern is the main thing stopping me from going full on.

[@MinusTheGym]

It can help to track your nutrition in Cronometer or MyFitnessPal for a few weeks as you adjust and get an idea of how much to eat. It is definitely much higher volume when you eat plant based, especially if you’re eating high raw or completely raw. As you get used to it, you’ll start to memorize how calorie-dense all your favorite foods are. To give you an idea, half of a large watermelon averages around 700 calories. There’s roughly 80-100 calories per banana, depending on its size. Oranges are typically around 60-80 calories each. I’ve memorized all kinds of fruits and other foods just by tracking initially while I adjusted to this new way of eating. But eventually your stomach will adjust to the higher volume of food and you’ll be able to eat intuitively and reach satiety, so tracking calories won’t be a permanent thing. I hope that helps!

[@garrettdanielsii2305]

@@MinusTheGym good advice. Mind making a video on how to eat raw for a month like you did? Thanks.

[@mayanightstar]

Humans wouldn't have pointy teeth if we were meant to eat 100% plants, but we probably eat way too much meat, especially in the West. My body would probably be happier with more raw fruits and veggies, now that I think about it... Thanks for the motivation!

[@jessicayates87]

Have you seen primate teeth? They eat plant based so I am not sure humans eating meat is due to the teeth. I do eat meat but just saying the teeth doesn't really mean that in my opinion. I think moderation is key! Like you said, less meat more veggie and fruit!

[@antonioj123]

Actually our meat consumption in the U.S. has been dropping since the 60s, yet obesity has been on the increase in the U.S. since the 60s

[@projectsnik305]

Hi , Do you eat Meat atleast once a week like on Sundays or you have strictly prohibited Meat Completely??

[@MinusTheGym]

Hi Nikhil. I haven’t eaten red meat, pork or poultry in 11 years now. But I eat fish probably 2 or 3 times a month lately and I’ll have eggs occasionally when we go out for breakfast.

[@wtfkanal9997]

The film The game changers is very interesting. It's about plant based diet and fitness.

[@MinusTheGym]

Yeah, I saw that one in its limited release in theaters. Pretty cool flick!

[@undoctrinati0n]

🤣🤣

[@undoctrinati0n]

@@MinusTheGym that tellsme all i need to know. Such a shame.

[@JohnnyMelwood]

@@undoctrinati0n oh, you mean his great skin and bright clear eyes? He probably doesn’t smell either. 🌱 🌱🌱

[@BuildinWings]

To skeptics: You don't have to go meatless. First try *less meat.* You'd be surprised how much of what you already like is vegetarian.

[@KerriEverlasting]

You'd be surprised how much animal suffering is caused by vegetarians. Ugh.

[@henrymorris3555]

@@KerriEverlastingwhat ?

[@arthurfleck629]

@@KerriEverlastingYou wouldn’t be surprised how much more animal suffering is caused by people who part with their money because they like the taste of meat more than they care about the needs and absent but very much deserved rights of other living creatures. (Spoiler alert: it’s more than vegetarians and vegans! I know, how incredibly surprising).

[@victorof1815]

Have you tried carnivore or keto?

[@MinusTheGym]

I tried the Atkins diet back in 2002, which is similar because it was high in animal based foods, but still different than those in terms of nutrient profile. My research into keto and carnivore found that they can alleviate certain conditions such as autoimmune disorders in the short term, but long term they work against our health and longevity. The amount of science illustrating that is enough to keep me away.

[@Ssssyyyyyyyyyy]

@@MinusTheGym I'd love to read some good science against meat.

[@victorof1815]

@@MinusTheGym I respect that, I have trialled all and deeply researched each before undertaking them and for me the science and results demonstrated by MD like Chaffee, Baker, Bykman, etc have, for me, proven what is self-evident that we developed as a species because we are meat eaters. Physiological traits prove we are naturally carnivore. For the first two weeks of carnivore I lost 10 pounds, my body fat dropped from 18.8 to 16.5, my muscle mass increased from 34.8 to 37.1. Down side is the sugar craving. I'm gonna transition to Keto after 30 days. But if you find vegan works for you mate, then keep it up 👍🏻

[@ivanmuniz3288]

@@Ssssyyyyyyyyyy There isn´t any of that :D

[@lisah7020]

@@MinusTheGym see what dr Zoe harcombe has to say about plant based diets. Her statements are annotated with evidence- everything she states is qualified with references and quotations. There is so much propaganda out there promoting plant based sponsored by those making lots of money.

[@knine1652]

But are you concerned about all the carbohydrates you are eating, and their effect on your blood glucose and insulin?

[@MinusTheGym]

Nope. Insulin resistance is caused by fats called myointracellular lipids that get stuck in the cell membranes and block the insulin from getting into the cell to reach the mitochondria. Eating a low fat plant based diet for the first year or so of my journey resolved any insulin resistance I had. If you’re worried about it, I recommend the book Dr. Neal Barnard’s Program for Reversing Diabetes. I bought the book for my mom but ended up reading it myself to learn about the topic. It includes recipes too.

[@knine1652]

@@MinusTheGym Thank You!

[@GentleAsmr]

Thanks for the video, it was interesting and inspiring. I'd love to go full raw vegan but I worry about how it would go for me as I've recently begun to suffer from Oral Allergy Syndrome which means raw fruits especially can cause me issues. Though part of me thinks it might be worth trying raw for a while - maybe my system needs to flush out the toxins and it will help with the OAS symptoms?

[@calisongbird]

Raw vegan is best as a temporary diet/cleanse. But staying on it indefinitely can lead to serious long-term health issues due to deficiencies. Please research.

[@jyudat4433]

The meal examples you gave seem like a low protein diet though, no ?

[@MinusTheGym]

Low/moderate protein, I’d say. High protein diets are only necessary if you’re trying to be a bodybuilder. It comes at a cost, though. High protein diets lead to more acid build up in the body. Deamination of protein results in acidic waste, specifically urea, uric acid and ammonia. I’ve personally noticed that at around 1 - 1.2 grams per kg. of body weight I feel better, less soreness from workouts, and have no problem building strength and mass.

[@nleezie895]

Dude that toilet part had me rolling 🤣🤣

[@Pepi86753]

One thing that’s tough for me to give up is plain yogurt.

[@mikeskylark1594]

8:45 ''Not everyone would be well-off with 100% plant-based diet'' - SO TRUE! (and I say this as a long term thriving vegan myself!) #FullTransparency

[@Ssssyyyyyyyyyy]

A sane vegan? No way! Cheers! 😃

[@mikeskylark1594]

@@Ssssyyyyyyyyyy Totally. I see credible points on both sides (pro-vegan AND anti-vegan). So I consider myself a Neo-Vegan. #BeyondDogmatism

[@69camaro19]

@@mikeskylark1594 Agree

[@skorpanlejonhjarta5897]

I've been vegan for 20+ years. Just feeling great, without harming other sentient beings.

[@mikeskylark1594]

Cool. What supplements do you take? (I take B12, D3, DHA, K2, creatine, beta alanine after 10 years of veganism)

[@skorpanlejonhjarta5897]

@@mikeskylark1594 B12, D3 and Omega 3. I also take curcumin with black pepper, sesame seeds and flax every day.

[@ivanmuniz3288]

Agriculture harns A LOT the animal kingdom... far more than raising animals naturally.

[@mikeskylark1594]

@@skorpanlejonhjarta5897 Cool

[@caphaloralb]

@@ivanmuniz3288 most of agriculture is used too feed livestock.

[@calisongbird]

This is great info, but it’s missing something critical - especially if anyone is doing this unsupervised, without the personal guidance of an experienced WFPB health professional: detox symptoms and medications. If anyone has a chronic medical issue and/or is taking regular medications, such as blood pressure, cholesterol, or diabetes meds, they really should have experienced medical supervision so that these meds can be reduced and eventually eliminated in a safe and controlled way. And even if people are not on any meds - detox and withdrawal from the Standard American Diet is a real thing. It can SUCK, depending on how junky the diet was. If you’re already eating whole, unprocessed foods and only cutting out animal products like meat, fish, eggs, and dairy, that’s an easier transition than if someone is also eating a lot of processed foods, junk foods, and refined sugars and oils. THAT transition can be really hard if you go “cold turkey” or especially any kind of fasting (water or juice fasting). Even transitioning gradually will usually present some uncomfortable symptoms in that case - headaches, fatigue, skin issues, or just feeling “off.” So if you decide to go “all in” and do a sudden and immediate transition, let your doctor know what you’re doing so he/she can manage your meds, if needed. If you can afford it, hire a qualified whole food, plant-based health professional (there are WFPB MD’s out there now) to guide and support you. I highly recommend at least a phone or video consultation with Dr. Anthony Lim, medical director of The McDougall Program. He uses a very flexible approach - meets you where you’re at and does not impose strict “diet dogma.” I’ve spoken to him personally and was very impressed. Google him.

[@tinknal6449]

There is no such thing as a qualified WFPB professional!

[@DejiDigital]

When you say “plant based” does that mean you’re ENTIRELY vegan? Do you not eat ANY animal protein at all? Not even occasionally?

[@MinusTheGym]

Oh no, absolutely not. I was vegan for a good 4 year stint. Now I’d say I’m about 98% or 99% plant based. I’ll have eggs when we go out to brunch and I’ll have fish when my body tells me to, most likely for the DHA. I’ll make a video about that in the near future. I think a 100% vegan diet needs to be planned carefully and supplemented, but a plant predominant is quite easy and flexible.

[@JohnnyMelwood]

@@MinusTheGym I was vegan for 4yrs. High raw for 1yr of that. Very heady and judgmental lifestyle. Plant based now. Eggs several times a week. 👍🏼

[@mikeskylark1594]

@@JohnnyMelwood Sounds pretty balanced.

[@mikeskylark1594]

@@MinusTheGym Good points, Ryan. Altho I wouldn't personally eat fish - they are too sentient. I'm an ostro-vegan now (after 10 years of strict veganism). I eat some MUSSELS on the weekends (they are basically mushrooms of the sea - totally unsentient and nutrition POWERHOUSE - especially to complement a plant-exclusive diet).

[@69camaro19]

@@MinusTheGym 👍

[@BibleSamurai]

i went out with a bang with junk food. Second day juicing and I have the headache of a life time! bad plan. hehehehe

[@jowr2000]

Different strokes for different folks!

[@baz9653]

Transitioning to malnutrition, great !! Where do I sign up ?? ✍️

[@neversate]

Hey man do you occasionally eat meat?

[@MinusTheGym]

Not red meat, but I will occasionally have fish and eggs. I typically eat eggs when we go out for breakfast, which is pretty rare, maybe once every few months. Fish is more common for me, maybe once or twice per month.

[@neversate]

@@MinusTheGym acknowledged

[@Lkjnn2287]

Mangos and pineapple have a lot of sugar in them

[@8964-Winnie-Poo]

diabetic and pre diabetics should be careful. I once had a lot of sweet fruits, which I loved, for brunch and got serious low, not high, glucose and high blood pressure etc. I now eat a low carb diet and everything is fine. I still eat some fruit but don't crave anymore.

[@meat_gave_me_chestpain]

That's because bacon is super food but fruit is poison

[@dubrojastefan1694]

There are 2 types of people here. 1) People who are on a plant-based diet 2) People who are against it. I advocate the 2) to ADD more vegetables to their diet. Dont eat less meat if you are uncomfortable, but eat MORE vegetables, fruits etc.. We need vitamins and other stuff from vegetables. I, personally, ate loads of meat (around 95%) Now i eat more vegetables, and it is around 60% meat. I dont eat less meat, but more vegetables, fruit, etc..

[@folksurvival]

The vast majority of people already eat plant based.

[@panjar9634]

Johny Sins if he never got into the life of Phub

[@endergonzalez7970]

I wanna live off of just juice for a year and achieve super SAIYAN

[@rustyblade9366]

Are you vegan/vegetarian?

[@MinusTheGym]

Not quite. I eat a lot of vegan meals but I’ll eat fish and eggs now and then

[@matthewclarke5008]

Too much potassium might have caused your diarrhea, were you doing lots of bananas?

[@DamionJustin]

I count on gonza beans for my calories

[@francescagia2533]

I had te sensation that you were the Best 😍. GO VEGAN

[@toasted-kitten]

ah johnny sins' stunt double

[@johncroasdale2748]

I did a strict vegan/plant based diet for 15 years and became really ill. Doctor forced me to go back to protein based diet. 3 months later I was well again. LOOK VERY CAREFULLY.!

[@MinusTheGym]

I’m on year 12 and still feeling great. The key is to not be strict. You must listen to your body first and foremost.

[@Ssssyyyyyyyyyy]

@@MinusTheGym A key to survive on a vegan diet is not to do it long time? Then, it must be really good for you, amazing logic mate. You eat fish and eggs anyways, that's basically what you MUST DO if you want to survive what you're doing long-term.

[@johncroasdale2748]

@@SsssyyyyyyyyyyAgree. I am more relaxed about eating now. I am on a 90% carnivore diet and healthy. Stil eatingl some fruit.

[@seif9923]

you look like Johnny sins but good looking lol

[@weshinds9884]

I found what worked for me best was to take the plants and throw them in the trash or feed them to the rabbits. Then proceed to get a steak.

[@seif9923]

plant based diets are really good for longevity and anti aging i just love chicken tho

[@Ssssyyyyyyyyyy]

Best way to transition to a plant based diet: 1) Don't.

[@Rickshaw_Bohammer]

Animal based is superior

[@seif9923]

@@Rickshaw_Bohammer based

[@--..__]

This guy gets it. Non- meat diets are a total meme

[@Rickshaw_Bohammer]

@@seif9923 Research Aajonus Vonderplanitz

[@seif9923]

@@--..__ not really they are very good for longevity but tbh you can get the same effect by just minimizing meat in your diet

[@bonrafaelborromeo7176]

plant based diet might not be fitting for some, especially those who do heavy work which are more physical

[@OliviaSmith-l9j]

Bald people achieve success faster

[@maykolee]

Plant based = sugar based

[@MinusTheGym]

Your body runs on glucose, so that’s not necessarily a bad thing. Keep in mind most people eating high protein diets are engaging gluconeogenesis without even knowing it, meaning up to 58% of their dietary protein is being converted to sugar (glucose) to fuel their body.

[@VVabsa]

Thing is, even though most of it is sugar. There's also alot of vitamins that comes with it. Hence why I just liking omnivore style, not too much hassle of diet and still eat everything you need. Plus you can switch when needed.

[@williamjames5664]

Step 1, renounce god, step 2 renounce manhood....

[@Zero-vf8vy]

Your dier advise is horrible oh my god

[@mateenfoster4595]

I never met a normal person that was vegan lol.

[@Droosmom1970]

Ugh cilantro 🤮🤮lol

[@MinusTheGym]

😂 my mother-in-law can’t stand cilantro either! I can’t relate - it’s one of my favorite herbs 🤷‍♂️

[@Droosmom1970]

@@MinusTheGym unfortunately I have that gene that makes it taste terrible. And people seem to use it on everything! I substitute basil or something instead 😁

[@heavenbound7]

CARN4LIFE

[@mattmurdockthemanwithoutfear]

I bet it’s great with a steak 🥩

[@lovelyslandscaping]

Thanks for an informative video. I have been thinking for a long time about how to actually behave in order to succeed in taking the step over to a plant-based diet. I will try this this summer!