10 Things That Will Happen to You in a Day, Week, or Month When you Eat a Whole Food, Plant-Based Diet

Within 1 Day:

1. You’ll Be More Satisfied

You’ll feel fuller sooner and stay fuller longer, thanks to the fiber in the vegetables, whole grains, beans, legumes, and fruit you are eating. Less than 5% of Americans eat enough fiber, even though it’s protective against heart disease, diabetes, and obesity and promotes good gut health. (Meat products have no fiber.) 

Within A Week:

2. You’ll Be In a Better Mood and Have More Energy

If you’re adding vibrant vegetables and fresh fruits to your plate you’re already at a better mood advantage. Research published in Annals of Nutrition and Metabolism has shown that whole food, plant-based diets are linked with healthier moods and higher productivity—and the more people eat, the happier, less, depressed, less stressed, and more satisfied they are with their lot. Whole foods are also typically easier to digest and keep you fuller longer, therefore sustaining your energy levels throughout the day.

3. You’ll Have Better Blood Sugar Levels

Plant-based eaters have a 34% reduced risk of having type 2 diabetes, and that’s probably because studies show a plant-based diet helps control blood sugar three times more effectively than a traditional diabetes diet. 

4. Your Digestion Will Improve

The way to better health may just be through your gut. While your individual microbiome is unique, studies have shown that overall eating a whole, plant-based diet and avoiding overly processed foods can support two important types of gut bacteria that are associated with a healthy metabolism, lower body fat, better blood sugar control, and good cardiovascular health.

Within A Few Weeks

5. Your Cholesterol will Improve

The Standard American Diet is typically full of “meat and potatoes” meals, but if you switch to primarily plant-based foods, you’ll sometimes see LDL levels reduce by 15%-30%. Research published in Nutrition Reviews show total cholesterol, LDL, and HDL levels in plant-based eaters are typically lower than those of their omnivorous friends.

6. Your Blood Pressure Will Improve

Researchers at the University of Warwick have found that eating a mainly plant-based diet, or even just adding more fruits and vegetables into your daily diet can improve blood pressure resulting in a 14% reduction in strokes, 9% reduction in heart attacks, and a 7% reduction in overall mortality. 

7. You May Sleep Better

If you have trouble sleeping, you’re in the club with 50% of the adult population who also experience occasional insomnia. Eating a plant-based diet, which is often high in isoflavone and tryptophan, can support your body’s production of melatonin, the hormone that regulates sleep-wake cycles and helps you to sleep better. 

Within a Month

8. Your Skin May Clear Up

Dairy products are sometimes associated with breakouts, but studies show excess calories, added sugars, and processed meats can also ramp up acne-causing oil and sebum production. On the flipside, fruits and vegetables are high in antioxidants and micronutrients and low-glycemic index, which can help decrease inflammation and support clearer skin.

9. Your Sex Life May Improve

While nurturing relationships is important for a healthy sex life, what you eat plays an important role in your overall sexual health as well. Erectile dysfunction is an early indicator of poor vascular function, blood flow, and heart disease. The same clogged arteries that cause ED eventually also slow blood flow to the heart and the brain. The Massachusetts Male Aging Study found a direct connection between diet and ED. Men who ate plenty of fruits, vegetables, and whole grains, and who avoided red meat and highly processed foods were less likely to experience erectile dysfunction.

10. You will Lose Weight

Plant-based foods are high in fiber, leaving you feeling satisfied and fuller, longer. And by eating more plant-based foods, you’ll crowd out the unhealthy foods in your diet. In studies that lasted at least 4 weeks, participants eating a plant-based diet lost an average of 4.4 pounds more than their non-plant-based-eating counterparts.

The Blue Zones Challenge is an interactive guide designed to help you make over your environment—home, office, even your social circles. It’s not a fad diet or an exercise plan. This is a sustainable program to help you make living a healthier, happier, longer life easy and accessible for everyone, everywhere.