As a Certified Personal Trainer and Fitness Nutrition Specialist through the National Academy of Sports Medicine, we are required to take Continuing Education Courses so that we can stay up to date on Fitness Science to best serve our clients which I LOVE! I recently just finished a “Plant Based Diets” Course and I wanted to share my big takeaway with you!
*Note: all information shared here is paraphrased or content/images directly taken from the National Academy of Sports Medicine “Plant Based Diets” Course and is being shared with the intent to help and educate.
What exactly is a Plant Based diet? Are there different types?
While Plant Based diets are primarily Plants though don’t need to be 100% Plants! Plant Based diet options could be:
Vegan: All Plants, no animal products.
Raw Vegan: All Plants, no animal products, no cooked plants.
Vegetarian: Plant based & restricts animal meat
Pescatarian: Plant based that induces fish, eggs, & dairy
Lacto-ovo-vegetarian: Plant based that restricts all animal products but daily & eggs
Ovo-vegetarian: Plant based that restricts all animal products but eggs.
Lacto-vegetarian: Plant based that restricts all animal products but dairy.
Flexitarian: Plant Based with occasional fish or meat
What are the Potential Side Affects from Plant Based Diets?
There are some nutrient deficiencies which can include being low in:
B12
Choline
Omega-3 Fatty Acids
Iron
B12, Omega 3’s, & Iron are recommended for supplementation whereas choline deficiencies “are not well-understood and there is little research on exactly how this might affect individuals who follow plant-based diets and whether or not supplementation provides meaningful benefits (Sanders, Ellis, & Dickerson, 1978).”
Pros though are that Plant Based Diets are “often much higher in vitamin C, folate, fiber, and vitamin E.”
Can Athletes thrive on a Plant Based Diet?
Of course! But something to consider is that they are getting adequate calories to fuel their activity! This means making sure to get in enough carbs and protein to fuel training and recovery. Plant Based protein sources are: tofu, tempeh, edamame, lentils, beans, chickpeas
Is Soy Bad?
While I have had some clients have to actual cycle out of being vegan/vegetarian because of too much soy, the research is actually not conclusive that have a large amount of soy is detrimental to your health. I’m going to insert a direct recap about this from my course as I think it’s the most easily explained 😉
“One of the most common myths or misconceptions surrounding plant-based diets is that many plant-based diets are high in soy and phytoestrogens, which may have negative health effects due to their potential hormone-disrupting capacities. First, there is some evidence to suggest that individuals who follow a plant-based diet, especially those who follow a vegan-diet, are exposed to more phytoestrogens; however, the actual amount is not alarmingly higher (Tordjman et al., 2016; Clarke et al., 2003). Furthermore, the true risks associated with soy and phytoestrogens derives from actual food are relatively small, and, in some cases, they may provide risk reduction for some diseases and minor risk increases for others. In one example, soy intake is associated with a reduced risk of breast cancer in women but may lower test hormones, such as testosterone in men (Bahrom & Idris, 2016; Nagata, Inaba, Kawakami, Kakizoe, & Shimizu, 2000). Currently, based on our understanding, it appears that the risks from consuming too much soy or other phytoestrogens is limited among people who adopt plant-based diets.”
Are Plant based diets more effective for weight loss?
The BIG question! While it can feel “easier” to lose weight while following a plant based diet because plants are lower calorie so they’re more filling.
When calories are accounted for and participants are in an energy(calorie) deficit, dieting while eating meat or not had no significant impact on weight loss. Meaning sticking with a calorie deficit that works for YOU is what matters most for weight loss.
With that, I think all can benefit by having a lot of plants in their diets for their nutrients and satiety as they’re packed with fiber! Having 1-2 servings at each meal along with other foods that fuel you and your goals is great way for the body to thrive!
If you need help determining what your calorie needs need to be (whether you’re following a plant based diet or not 😉 ) Be sure to E-Mail me about your goals as I could LOVE to help!
*This post was created by Ashley Cates who is not a Registered Dietician or a Medical Professional, nothing said should be taken as medical advice or replace any advice given by a Physician. This information does not in any way intend to diagnose or treat any health condition/disorder. The information provided is based on Ashley’s education and experience.