Most people look forward to a hearty meal of fried chicken, buttery mashed potatoes and corn on the cob topped off with some biscuits and gravy. Although this might sound like the perfect meal, it is riddled with cholesterol and fat from meat and dairy ingredients. That's why talk show host, author and acclaimed cardiologist Dr. Mehmet Oz promotes the 28-day Vegan Challenge, an eating plan that replaces animal products with healthier plant protein sources.
About Dr. Oz
Author of multiple books, including "You: On a Diet," and "You: Staying Young," Oz found fame with his many appearances on the Oprah Winfrey Show. He now has his own program, "The Dr. Oz Show," which focuses on improving the lives of viewers by teaching them how prevent heart disease. Oz emphasizes healthier eating habits and lifestyles. His 28-day vegan challenge is one example of his efforts.
28-day Vegan Challenge
The 28-day Vegan Challenge implements four phases over a period of four weeks. The first week focuses on detoxifying your body of all animal products; no eggs, dairy or meat are allowed. Replace these items with alternative protein sources such as nuts, beans and seeds. Oz recommends a multivitamin and B-12 supplement to ensure you receive the right amount of protein during this time.
Week two involves implementing soy products into your diet such as tofu, tempeh and seitan, all excellent protein sources derived from soybeans. For instance, instead of eating a beef hamburger, dieters may enjoy a soy burger.
You learn to adopt healthy snacking habits in week three. For example, although potato chips do not contain animal products, eating them can defeat the heart-healthy benefits of this vegan diet. Choose soy nuts and chips, or eat an apple instead.
DoctorOz.com acknowledges that the vegan lifestyle isn't realistic long-term; therefore, during week four, you learn to incorporate healthy foods -- meat, dairy, whole grains and vegetables -- into your diet. For example, you may consume eggs for breakfast, but your bacon should be vegan. Dinner can include a portion of lean meat, but trade fries for quinoa, a heart-healthy whole grain.
Vegan Benefits
Vegans do not consume any animal products, including milk, eggs or cheese. As Oz points out, it may be an unrealistic way of life for many people, but it can have health benefits if all your nutritional needs are met. Vegetarians, including those following total vegan diets, tend to have lower body mass indexes and experience lower cancer rates, than those consuming animal products. The American Dietetic Association points out that vegans tend to have lower cholesterol, blood pressure and rates of Type 2 diabetes.
Considerations
Before beginning a vegan diet, consult your doctor or a registered dietitian. They can help you plan a nutritionally sound eating plan, ensuring you receive the vitamins and minerals your body needs. Anemia and damage to your nervous system are just two of the health problems you may experience from lack of proper nutrition, according to The Vegan Society.
A Test Run
Oz's 28-day challenge might be a good way to try the vegan way of life before you make it permanent. You can reap some health rewards while determining if this is the lifestyle for you. Make sure your doctor monitors you during the 28-day period to ensure you remain healthy. Although veganism may have health benefits, serious side effects can occur if not followed properly.
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