Esselstyn Diet (plants only, no oils)
Comments
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Hello Annik,
Someone already ask for sources of plants proteins. If you feel weak proteins is probably the last suspect. Proteins deficiency happen when there is a calorie deficiency. So eat enough food. Verify your Energy intake(calories) or even water intake. Or it is not linked to your diet.
Don't skip your breakfast maybe. Nuts/avocados/olives have fats so they are more calorie dense. Greens for minerals like calcium etc. Verify that you ate enough iodine too, b12 and sun(vitamin D at least). Sleep well(at least 8h).
Can't think of anything else now.
Good luck.
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As a dietitian specializing in plant-based diets, I'm not a huge fan of Esselstyn's diet for several reasons:
1) It's too low in protein for optimal intake of minerals
2) The low fat content can make it more difficult to absorb fat-soluble nutrients
3) It's not very sustainableAs a vegan, it's important to include adequate protein throughout the day to ensure you are meeting needs for minerals like iron and zinc. I would suggest modifying the diet to still be whole-food plant-based with no oil, but allow for whole food sources of fat like nuts, seeds, nut butters, and avocado.
There is also a thread discussing this diet here:
https://forums.cronometer.com/discussion/1111/no-oil-wfpb-dietLet me know if you have any other questions!
Susan Macfarlane, MScA, RD
Registered Dietitian Nutritionist
cronometer.com
As always, any and all postings here are covered by our T&Cs:
https://forums.cronometer.com/discussion/27/governing-terms-and-disclaimer -
Interesting. I do include those foods, but not large amounts. Is there any other way to boost protein?
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Concentrated plant protein includes:
- tempeh, tofu
- seitan
- pulses (if consumed in sufficient amount)
- seeds (esp. pumpkin seeds)
- protein powders
I would consider cooking with chickpea flour, making seitan loaf or muffins, roasting chickpeas or lentils to snack on, and sprinkling pumpkin and sunflower seeds on a variety of different foods.
Susan Macfarlane, MScA, RD
Registered Dietitian Nutritionist
cronometer.com
As always, any and all postings here are covered by our T&Cs:
https://forums.cronometer.com/discussion/27/governing-terms-and-disclaimer