How will I get enough protein?

There are many plant-based sources of protein that can provide all of the essential amino acids that make up a complete protein. Eating from a variety of sources, including beans, seeds, nuts, and whole grains are a clean and healthy way to insure that your body is getting enough protein.

Will I be eating too many carbs?

Not all carbs are created equal. There are many carbs that are actually great for your body and weight management. Non-refined carbohydrates (i.e. plant-based), can be very healthy for your body. Plant-based carbs such as sweet potato, broccoli, quinoa, nuts etc. tend to have a lower qlycemic index which means they will be released into the blood stream more slowly than a refined carb (ie: bread, pasta). This will result in long lasting energy and keep your body in a state of homeostasis. The fiber present in most plant-based carbs helps slow our digestion so you actually feel fuller longer.

There is a lot of fat in nuts and seeds, I thought high fat was bad for you?

We all need “good’ fats otherwise known as unsaturated fats to keep our bodies working at an optimal level. Fats help absorb vitamins. Vitamins A, D, E, and K and play a key role in making sure our hormones function properly.   

Plants are a great source of Omega-3 fatty acids. ( a “good” fat) Omega 3 fatty acids are anti-oxidants. Omega 3’s are good for your cardiovascular health, brain function and can even help give you healthy, youthful skin. The body does not make Omega-3s, so you need to ensure that you are consuming adequate amounts in your foods. Some great sources of Omega-3s include walnuts, hemp seeds, flax seeds, chia seeds, mung beans kidney beans and navy beans, winter squashes, cabbages, and avocado.

Do I need to take vitamins while eating a plant based diet?

Plant-based diets are full of essential vitamins and minerals such as calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, D, E and K ( to name a few). There is much confusion regarding the fact that plant-based eaters do not get enough iron and calcium.  You can find iron and calcium in many leafy greens such as kale and collards. Iron and calcium are also present in beans, legumes, many nuts and seeds and some whole grains. Most nut milks are fortified with calcium and vitamin D.  Vitamin C found in kale, peppers, strawberries and citrus fruits is another essential vitamin. Vitamin C (an anti-oxidant) helps the absorption of iron to the blood cells which gives you increased energy and supports your immune system.

I work out a lot, will I have enough energy eating a plant-based diet?

Many athletes and gym goers are very concerned that they will not have enough energy eating plant-based. That could not be further from the truth.  Complex carbs are easy to digest, and offer the body a sustained burst of energy needed for that crazy spin class or weight training. Clean meatless-protein sources deliver muscle building amino acids leaving you with happy muscles! Eating plant-based will also reduce inflammation that comes with hard workouts and helps reduce your recovery time. Every athlete is different and should always pay attention to what their body needs. A good rule of thumb, is to remember the 4:1 ratio of carbs to protein.

Will I lose weight?

While we can’t make any promises or guarantees, we will say that often when one eliminates the toxic load from processed foods, and even the sugars and salt in some “healthy” foods, the body begins to feel less bloated and overall lighter. Weight loss may occur but the amount varies per person, based on need and body type.

A plant-based diet helps us reduce inflammation that can be building inside our bodies and around our vital organs. Reducing inflammation, decreases our risk factors for many unwanted illnesses. Overall, the body functions better making it much easier to gain control of your weight and reach your goals.


Additional questions? Please contact us. We would be happy to help.

info@livekaleandco.com | (201) 771-0127