The nervous system, which consists of a wide network of nerves extending through our body and relaying information from different organs and tissues, is responsible for regulating our emotions. Automatic, involuntary actions of these nerves mediate much of what we feel and experience. One of the largest and most important nerves in our body is the vagus nerve.

This article details all we should know about the vagus nerve. Though it regulates involuntary activities, we can make certain changes in life to engage the vagus nerve and improve its function.

What Is the Vagus Nerve?

The vagus nerve, also known as cranial nerve X, is the primary nerve in the parasympathetic nervous system – a branch of the autonomic nervous system responsible for “rest and digest” functions. These include heart rate, respiratory rate, digestion, and certain reflex actions like coughing and swallowing. The vagus nerve works in balance with the sympathetic nervous system, which governs the “fight or flight” response.

The vagus nerve is composed of sensory and motor fibers. The sensory neurons transmit information from different organs, such as the lungs, heart, gastrointestinal tract, to the brain via vagal pathways. The motor neurons control various muscles in the pharynx, larynx, and soft palate, and contribute to autonomic regulation of visceral organs through parasympathetic fibers.

Vagus Nerve Anatomy

The vagus nerve is the longest cranial nerve in the body, extending from the medulla oblongata (the lowest part of the brainstem) through the neck, chest, and into the abdomen. It connects the brain to various organs, including the heart, lungs, and digestive tract.

The vagus nerve consists of two main branches, the left and the right vagus nerves, which travel down either side of the body. In the chest, they form an esophageal plexus around the esophagus and enter the abdomen as the anterior and posterior vagal trunks.

Vagal nerves receive sensory input from and provide motor and parasympathetic output to the following areas:

• Head – Small areas behind the ears and part of the external auditory canal.
• Neck – Pharynx (throat) and larynx (voice box).
• Chest – Heart and lungs.
• Abdomen – Stomach, liver, pancreas.
• Intestines – Small intestine and first part of the large intestine.

Vagus Nerve Branches

Vagal nerves extend into multiple branches that innervate the organs from the head to the abdomen, including the following:

• Auricular branch – Innervates part of the external ear.
• Pharyngeal branch – Innervates the throat (pharynx) and is involved in swallowing and speech.
• Laryngeal branches – Innervate the voice box (larynx) and are involved in speaking and breathing.
• Cardiac branches – Help to slow down the heart rate and contribute to relaxation.
• Bronchial branches – Innervate the lungs and help regulate breathing.
• Esophageal branches – Control the muscles of the esophagus to support swallowing.
• Gastric and celiac branches – Innervate the stomach, pancreas, kidneys, adrenals, and the small intestine to help regulate digestion.

What Is the Function of the Vagus Nerve?

The vagus nerve controls involuntary sensory and motor activities, mediating the following functions:

• Taste sensation
• Saliva production
• Swallowing
• Digestion
• Speech
• Breathing
• Heart rate
• Immune response
• Mood

One of the vagus nerve’s primary functions is to help the body calm and rest physical or emotional stress. It transmits signals from the brain to the rest of the body, letting the body know that the danger or physical/emotional stress has passed.

By activating the parasympathetic nervous system, the vagus nerve helps counteract the effects of the sympathetic nervous system, which is responsible for the “fight or flight” response, including increased heart rate and heightened stress.

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Note: To learn more about the subject, read our blog post on stress and hormones to learn how the endocrine system is involved in our mental health.

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What Is Vagus Nerve Stimulation?

Vagus nerve stimulation (VNS) is a medical procedure that involves sending electrical impulses to the left vagus nerve to modulate brain activity and improve vagus nerve disorders. There are two types of VNS devices:

1. Surgically implanted VNS devices under the patient’s skin in the chest, with electrical wires connecting to the left vagus nerve in the neck. The device delivers electrical pulses to stimulate the nerve.
2. Non-invasive VNS devices externally placed on the skin of the outer ear or neck, sending electrical impulses to the auricular branch of the vagus nerve (in the ear).

Vagus nerve stimulation is designed to improve conditions related to vagus nerve disorders. Currently, it is approved for epilepsy, treatment-resistant depression, stroke rehabilitation, and cluster headaches. Scientists are exploring its potential for treating rheumatoid arthritis, inflammatory bowel disease, Alzheimer’s, obesity, and other conditions.

Vagus Nerve Stimulation for Stress Relief

Vagus nerve stimulation shows promise in the treatment of stress-related psychiatric disorders, particularly post-traumatic stress disorder (PTSD) and severe depression. Studies show it may modulate the patient’s autonomic response and enhance recovery from acute traumatic stress.

Health experts also recognize a potential for relieving emotional stress through lifestyle practices that strengthen the vagus nerve, such as regular exercise, healthy sleep, and meditation.

Other Benefits of Vagus Nerve Stimulation

Besides stress relief, researchers have found the following beneficial effects of vagus nerve stimulation:

• Enhanced memory and cognition, which can help with neurodegenerative disorders.
• Improved norepinephrine function, which contributes to VNS’s antidepressant effects.
• Reduced inflammatory response, which may help manage arthritis, IBD, and obesity.

Risks of Vagus Nerve Stimulation

Surgical vagus nerve stimulation can cause certain side effects. These include:

• Infection
• Pain at the incision site
• Trouble swallowing
• Temporary paralysis of the vocal cords
• Shortness of breath
• Headaches

Non-invasive VNS comes with fewer and less severe side effects, such as skin irritation, headaches, and voice changes.

Natural vagus nerve stimulation through lifestyle changes is safe and can only improve overall health.

Who Should Try Vagus Nerve Stimulation?

Medical vagus nerve stimulation can help patients with certain chronic conditions that don’t respond to traditional treatments, such as medications and psychotherapy. The conditions include drug-resistant epilepsy, treatment-resistant depression, and cluster headaches.

The treatment can also help stroke patients to regain their arm motor function and cognitive skills. Surgical and non-invasive VNS treatments require consultation with a healthcare provider.

People dealing with stress-related health issues, such as anxiety and burnout, may benefit from natural vagus nerve stimulation through healthier lifestyle practices and relaxing activities.

Who Should Avoid Vagus Nerve Stimulation?

Certain medical reasons, interventions, and other conditions may prevent you from receiving VNS. These include the following:

• Baseline cardiac conduction disorders, which affect the speed and regularity of the heartbeat (e.g., arrhythmias).
• Prior bilateral or left cervical vagotomy (surgical removal of vagus nerve branches).
• Having one vagus nerve.
• An implanted device, such as a pacemaker.
• Lung or breathing disorders, including asthma and sleep apnea.
• Active peptic ulcers.
• Certain psychiatric disorders, such as schizophrenia and rapid cycling bipolar disorder.
• Pregnancy.

Consult your healthcare provider to determine your eligibility for this medical procedure.

Many natural vagus nerve stimulation methods are suitable for everyone, including meditation and a healthier diet.

How to Stimulate the Vagus Nerve?

A healthy vagus nerve can positively impact various health parameters. These natural strategies for toning and strengthening the vagus nerve may improve stress response, reduce anxiety, lower inflammation, and enhance mental health.

Healthy Nutrition

The state of our gut significantly impacts the vagus nerve and the signals it sends from the gastrointestinal tract to the brain. A healthy gut promotes a healthy gut-brain connection and supports optimal vagal function.

Foods that help beneficial gut microorganisms thrive are rich in fiber, probiotics, prebiotics, omega-3 fatty acids, polyphenols, and antioxidants. They include fruits and vegetables, lean protein, whole grains, nuts, and seeds. Anti-inflammatory diets like the Mediterranean diet have consistently shown benefits to gut and nervous system health.

Regular Exercise

Exercise provides more oxygen and energy to the body, which activates the vagus nerve. Regular physical activity helps strengthen it. Some of the best exercises for vagus nerve stimulation include interval and endurance training, tai chi, and yoga.

Deep Breathing

Deep breathing involves inhaling slowly and deeply through the nose and exhaling through the mouth. The goal is to extend the exhalations, making them longer than the inhalations. This helps maximize oxygen intake, slow the heart rate, lower cortisol levels, and promote relaxation.

Singing and Humming

Singing and humming create vibrations in the throat and chest that stimulate branches of the vagus nerve involved in vocalization and breathing. These activities help activate the parasympathetic nervous system, promoting a sense of calm.

Meditation

Meditation is a mindfulness practice that involves various relaxation techniques, including deep breathing, singing, humming, chanting, heightened awareness of the present moment, and other practices that stimulate the vagus nerve.

Massage

Massage stimulates and relaxes muscles and nerves in the skin. Gently massaging the neck, area behind the ear, and shoulders may activate the vagus nerve, help reduce stress, and improve mood.

Cold Water Therapy

Immersing the body in cold water (50-60°F) for up to 15 minutes may provide certain health benefits, such as improved blood circulation, mood, and immune function. By working to restore its core temperature, the body slows down heart rate and breathing, engaging the vagus nerve and promoting relaxation.

Cold water therapy includes cold water immersion, cold baths, cold showers, etc.

Conclusion

The vagus nerve is one of the largest nerves, connecting the brain with the rest of the body down to the abdomen. It is the primary nerve of the parasympathetic nervous system, which regulates our stress response. Adopting healthier lifestyle practices is the best way to engage and strengthen the vagus nerve. This will help the body adapt to stressful events more easily and improve our overall health.

A high-protein diet has been praised for its potential to support weight loss, build muscle, and boost metabolic health. Proponents of this diet claim that higher protein intake stabilizes sugar levels, preserves lean muscle mass, enhances insulin sensitivity, and improves athletic performance.

This article explains what a high-protein diet involves, with expected benefits and potential side effects. You will also get a sample of a high-protein diet to help you get started.

What Is a High-Protein Diet?

A high-protein diet involves consuming greater amounts of protein, usually about 20% to 35%  of a person’s total daily calorie intake. For reference, the  Acceptable Macronutrient Distribution Range (AMDR) for protein is 10-35% of daily calories, while the recommended dietary allowance (RDA) is 0.36 grams per pound, or 10-15% of daily calorie intake.

This dietary approach emphasizes protein-rich foods from both animal and plant sources, such as lean meats, fish, eggs, dairy, legumes, seeds, and tofu. It’s commonly used for muscle recovery, toning, weight loss, or resolving metabolic issues like insulin resistance.

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Note: A metabolic diet is another effective treatment for slow metabolism.

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High-Protein Diet Types

High-protein dietary strategies differ based on the proportion of the other two macronutrients (carbohydrates and fats) and the type of foods they include (e.g., animal-based vs. plant-based). While some approaches are more restrictive, others offer flexibility to adjust nutrient ratios according to individual needs.

High-Protein, Low-Carb Diets

These meal plans recommend either reducing or eliminating carbohydrates from your diet. They aim to build muscle, decrease body fat, and suppress appetite.

• Atkins diet – This low-carb diet relies on high amounts of protein and healthy fats to promote weight loss. It is split into four phases, with the focus on gradually increasing carbohydrate intake.
• Keto diet – The ketogenic diet is a low-carb, high-fat approach that promotes weight loss by using fat for energy instead of carbohydrates. It claims to stabilize blood sugar levels, regulate insulin, and accelerate fat burn.
• Dukan diet – This high-protein, low-carb eating plan involves a four-step plan that becomes more flexible with each phase. It puts your body into a state of ketosis, where you burn fat for energy instead of carbohydrates, but then gradually reintroduces more sustainable eating habits.
• Paleo diet – The “caveman diet” focuses on foods similar to what our hunter-gatherer ancestors ate during the Paleolithic era. It highlights the consumption of lean meats, fish, eggs, and other protein-rich foods while restricting grains, legumes, and dairy.
• Carnivore diet – The focus is on animal-based products like poultry, red meat, fish, organ meats, and eggs. It is very restrictive compared to other high-protein diets because it excludes all plant-based foods, including proteins like legumes, nuts, and seeds.
• The protein-sparing modified fast diet (PSMF) – This is a highly restrictive, low-calorie diet typically prescribed to obese people. It drastically limits carbohydrates and reduces fat intake to a minimum. It is a short-term solution for losing a large amount of weight quickly and should only be followed under strict medical supervision.

High-Protein, Moderate-Carb Diets

The following diets are not inherently high in protein, but they can be modified to include more protein-rich foods. They are more balanced and aim to reduce inflammation and improve overall health.

• Mediterranean diet – Focuses on plant-based foods, healthy fats, and seasonal fruits and vegetables traditionally consumed in the Mediterranean, including olive oil, fatty fish, poultry, cheese, and red wine in moderation. It can be modified to include more protein, such as fish and seafood, legumes, nuts, seeds, and lean meats.
• DASH (Dietary Approaches to Stop Hypertension) – This diet aims to lower blood pressure by focusing on lean protein sources like fish, poultry, and beans, along with fruits, vegetables, and whole grains.
• The GAPS diet – This dietary approach is designed to restore microbial diversity, reduce inflammation, strengthen the gut lining, and address gut dysbiosis and GAPS (Gut and Psychology Syndrome). It focuses on the gut-brain connection to treat autoimmune diseases and chronic conditions like asthma, allergies, eczema, and Hashimoto’s.

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Note: Can a vegetarian or a vegan diet be high in protein? Absolutely. Many athletes and active individuals choose to increase their protein intake while avoiding or limiting animal-based products.

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High-Protein Diet Benefits  

A high-protein diet offers a range of weight-loss, metabolic, and health benefits:

• Weight loss – Protein promotes fat loss by increasing satiety and reducing appetite, leading to less calorie intake throughout the day and fewer unhealthy cravings.
• Muscle building – Studies show that high-protein diets enhance body composition by decreasing fat mass and preserving lean muscle mass.
• Muscle recovery – Protein supports muscle repair and growth and prevents muscle loss. Many athletes supplement with amino acids – the building blocks of protein – to reduce muscle damage after a strenuous workout.
• Energy expenditure – Clinical studies show that high-protein diets increase resting and total daily energy expenditure, helping maintain a higher metabolism.
• Diet-induced thermogenesis (DIT) – Studies have shown that protein has a higher thermic effect than carbohydrates, meaning protein-rich meals help burn more calories during digestion.
• Blood sugar regulation – Protein slows down digestion and the absorption of glucose from carbohydrates, preventing rapid spikes and crashes in blood sugar levels. While protein stimulates insulin release, it typically does not cause a significant rise in blood glucose, though the exact mechanisms are not fully understood.
• Insulin sensitivity – Protein-packed meals regulate insulin production and increase insulin sensitivity, which helps to maintain optimal BMI and prevent type 2 diabetes.
• Metabolic boost – Protein boosts metabolism due to its high thermic effect, and the lean muscle gained from a high-protein diet can further increase your resting metabolic rate.

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Note: Learn how to use amino acids to lose weight and stay fit.

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Tips on Avoiding the Risks and Side Effects of a High-Protein Diet

If you want to adopt a high-protein diet, it is important to be aware of potential risks and side effects. Here are some guidelines to help you avoid common mistakes:

• Consult the experts - Avoid fad diets that promise quick, overnight results. Talk to a licensed nutritionist or a medical weight loss expert to help you choose quality protein sources and properly balance macronutrients.
• Choose your proteins wisely - Not all protein is the same. When choosing animal proteins, look for grass-fed, organic, pasture-raised, hormone-free labels to ensure the animal protein you are consuming has been raised in a humane, nourishing environment. When choosing plant proteins, look for USDA-certified organic labels to avoid additives and possible toxic pesticide exposure.
• Keep your kidneys healthy - According to this study, eating too much protein, especially from animal sources, strains the kidneys and possibly leads to kidney damage, even in people who don’t already have kidney problems.
• Stay well-hydrated - Breaking down protein produces nitrogenous waste, which can cause excessive thirst and lead to dehydration if you do not drink enough water. Staying well-hydrated will help your kidneys remove toxic waste from your body.
• Stick to nutritious foods – Focusing too much on protein and disregarding vitamin- and fiber-rich anti-inflammatory foods can lead to nutrient deficiencies and problems with malabsorption.
• Include fiber – Some high-protein meal plans lack sufficient fiber, which is essential for regular bowel movements and digestion. Besides fiber, include some prebiotics, probiotics, and postbiotics in your diet to restore a healthy microbiome and avoid digestive discomfort.

How to Determine Recommended and High-Protein Intake?

The recommended dietary allowance (RDA) of protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amount covers your basic daily nutritional requirements. For example, a sedentary 50-year-old woman who weighs 140 pounds would need 53 grams of protein per day.

The Dietary Guidelines for Americans publication recommends getting 10-35% of daily calories from protein. The range varies based on the following factors:

• Age
• Sex
• Activity level
• Health goals
• Muscle mass
• Overall health
• Pregnancy
• Breastfeeding

Recent findings show that RDA amounts of protein may be insufficient, especially for older adults, pregnant or breastfeeding women, and growing children. It also turns out that the body may not produce enough of certain amino acids on its own, as was once believed.

A high-protein intake means consuming more than 20% of your daily calories from protein, sometimes up to 40%. This typically translates to about 0.54 to 0.9 grams of protein per pound of body weight. Athletes, bodybuilders, and those aiming to lose weight often benefit from higher protein consumption.

Foods to Include in a High-Protein Diet

You can derive protein from both animal-based and plant-based foods. If your diet is heavily plant-based, be sure to combine different protein sources for a complete amino acid profile.

Animal-Based Proteins

Protein-rich, animal-based foods include:

• Lean meats – Chicken breast, turkey breast, lean beef, and pork loin.
• Fish and seafood – Salmon, tuna, cod, shrimp, tilapia, crab, and other shellfish.
• Eggs – Chicken, quail, duck, turkey, and goose.
• Dairy – Cottage cheese, ricotta, skim or low-fat milk, and Greek yogurt.
• Protein powders – Whey protein, casein protein, beef protein isolate, and collagen peptides.

Plant-Based Proteins

Plant-based protein sources include:

• Legumes and beans – Lentils, chickpeas, black beans, kidney beans, and navy beans.
• Nuts and seeds – Almonds, cashews, pistachios, walnuts, peanuts, peanut butter, chia seeds, flaxseeds, hemp seeds, pumpkin seeds, and sunflower seeds.
• Soy products – Tofu, tempeh, edamame, soybeans, and soy milk.
• Grains and pseudo-grains – Amaranth, quinoa, oats, spelt, millet, buckwheat, and farro.
• Protein powders – These typically include pea, brown rice, hemp, pumpkin seed, or soy protein.

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Note: Discover what a flexitarian diet and intuitive eating have in common.

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A 3-Day Sample of a High-Protein Diet

Here is a 3-day sample of a high-protein diet that includes both animal and plant-based sources.

Day 1
Breakfast	Snack	Lunch	Dinner
Scrambled eggs with spinach, mushrooms, and feta on whole-grain toast.	Greek yogurt with pumpkin seeds.	Grilled chicken salad with quinoa, chickpeas, avocado, and olive oil.	Baked cod with farro and sautéed zucchini.
Day 2
Breakfast	Snack	Lunch	Dinner
Overnight oats with hemp seeds, soy milk, and sliced strawberries.	Hard-boiled eggs and edamame.	Tempeh and lentil lettuce wraps with tahini dressing.	Lean beef stir-fry with snow peas and jasmine rice.
Day 3
Breakfast	Snack	Lunch	Dinner
Scrambled tofu with kale, mushrooms, and nutritional yeast.	Cottage cheese with sliced peaches.	Grilled chicken with barley, green beans, and a yogurt-herb sauce.	Protein pancakes (made with eggs, oats, and banana) topped with almond butter.

Conclusion

High-protein diets have become popular for their effectiveness in supporting weight loss and muscle building and reducing appetite. However, overly restrictive types may hinder your weight loss efforts and even damage your health in the long term.

To stay healthy while toning up and burning fat, it is important to choose your protein sources wisely and maintain a balanced diet. Our Vibrant Vitality Clinic health experts can help you reach your health goals faster by designing a personalized meal plan.

A vegetarian diet eliminates meat, fish, and poultry, emphasizing plant-based alternatives -  vegetables, fruits, legumes, grains, nuts, and seeds. It can accelerate weight loss and lower the risk of chronic conditions like heart disease, diabetes, and certain cancers. However, only a well-balanced diet that excludes processed foods can provide health benefits and promote sustainable weight loss.

This article explores how to use a vegetarian diet for weight loss and achieve effective, long-term results.

Can a Vegetarian Diet Aid Weight Loss?

Research indicates that a vegetarian diet can aid in weight loss and reduce the risk of chronic diseases associated with high blood pressure or cholesterol levels. This dietary approach is a low-risk, cost-effective strategy that can increase metabolism, reduce body mass index (BMI), and help burn stubborn fat when paired with other healthy lifestyle choices (regular sleep and exercise).

However, you may find it difficult to lose weight on a vegetarian diet if you eat calorie-rich, processed food, refined carbs, and sugary snacks.

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Note: Jumpstart your weight loss with these twelve effective strategies.

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Types of Vegetarian Diets

Vegetarian diets range from flexible to highly restrictive, depending on individual preferences, health needs, food allergies, and taste.

Here are the main types of vegetarian diets:

• Lacto-ovo vegetarianism – Allows eggs and dairy; excludes meat, fish, and poultry.
• Lacto-vegetarianism – Allows dairy; excludes eggs, meat, fish, and poultry.
• Ovo-vegetarianism – Allows eggs; excludes dairy, meat, fish, and poultry.
• Pescatarian diet – Allows fish and seafood; excludes meat and poultry and may include dairy and eggs.
• Flexitarian diet – Primarily plant-based, but occasionally includes animal-based products such as meat, fish, dairy, and eggs.
• Vegan diet – The most restrictive plant-based diet; it excludes all animal-based foods, including honey, dairy, and eggs.

Benefits of a Vegetarian Diet for Weight Loss

The benefits of vegetarianism depend on the type of food you eat and dietary patterns. A well-balanced, nutrient-rich vegetarian diet can help you reach your fitness goals and improve overall health.

These are the science-backed health and weight-loss benefits of vegetarianism:

• Higher fiber intake promotes fullness, aids digestion, and boosts metabolism.
• Improved gut health and reduced risk of dysbiosis that may lead to obesity.
• Reduced inflammation, stronger immunity, and more energy.
• Increased nutrient density, which supports fat metabolism and energy expenditure.
• Stabilized blood sugar and lower chances of developing insulin resistance, a precursor to type 2 diabetes.
• Better chances of maintaining a hormonal balance for weight management.
• Lower risk of chronic diseases, like diabetes, heart disease, and colorectal cancer.

Downsides of a Vegetarian Diet for Weight Loss

While vegetarianism may seem like an effective weight-loss strategy, it can prevent you from shedding pounds and may even increase your BMI if not approached correctly.

Here are common mistakes that can thwart your weight loss efforts:

• Eating too many refined carbohydrates like pasta, bread, white rice, and pastries.
• Consuming high-calorie foods like nuts, nut butters, energy bars, full-fat dairy products, sweetened beverages, and dried fruits.
• Eating large food portions in one sitting can lead to a calorie surplus and weight gain.
• Low protein intake can lead to energy dips, overeating, and cravings for highly processed, calorie-dense foods.
• Consuming processed plant-based foods with additives, sweeteners, and refined oils.

Foods to Eat on a Vegetarian Weight Loss Diet

There is no magic weight-loss food that can help you slim down. The key is to balance each meal to include all macronutrients and prioritize whole, nutrient-dense foods rich in vitamins and minerals.

If your goal is to get in shape, be mindful not to exceed your daily calorie needs.

Stay on track with your fitness goals by carefully combining complex carbs, healthy fats, lean protein, and fiber-rich foods. Your diet should include the following:

• Complex carbs – Quinoa, brown rice, oats, sweet potatoes, barley, lentils, chickpeas, black beans, buckwheat, corn, and whole-grain bread.
• Healthy fats – Avocados, cheese, nuts, seeds, nut butters, extra-virgin olive oil, and coconut oil.
• Lean proteins – Lentils, chickpeas, tofu, tempeh, legumes, beans, nuts, eggs, edamame, nut butters, seeds, Greek yogurt, low-fat cottage cheese, and seitan.
• Fiber-rich foods – Beans, legumes, whole grains, chia seeds, flax seeds, oats, black beans, lentils, chickpeas, broccoli, sweet potatoes, avocados, and quinoa.
• Non-starchy vegetables – Tomatoes, eggplant, cauliflower, broccoli, carrots, celery, bell pepper, mushrooms, cucumber, and zucchini.
• Starchy vegetables – Potatoes, corn, peas, butternut squash, pumpkin, and sweet potatoes.
• Fruits – Citrus fruits, berries, apples, watermelons, pears, plums, and peaches.

Foods to Avoid on a Vegetarian Weight Loss Diet

Avoid refined carbs, sugary beverages, and highly processed food. While most plant-based diets focus on improving overall health, many foods can undermine your weight loss efforts, especially if consumed excessively or daily.

Limit or eliminate the following from your diet:

• White bread, pasta, and rice.
• Sugary breakfast cereals.
• Deep-fried foods like French fries or tofu.
• Pastries and baked goods.
• Full-fat dairy products.
• Granola bars, veggie chips, and dried fruits.
• Sweetened plant-based milk.
• Processed meat alternatives (e.g., ready-made veggie burgers).
• Smoothies, juices, and nut butter.

Vegetarian Meal Plan Sample for Weight Loss

Here is an example of a 7-day vegetarian meal plan to support weight loss. Keep in mind that individual calorie needs vary depending on factors such as your BMI, physical activity level, sex, age, and personal weight loss goals.

Consult a licensed nutritionist to help you adjust portion sizes to suit your energy requirements and fitness goals.

Day 1
Breakfast	Snack	Lunch	Dinner
Oatmeal with almond milk, chia seeds, berries, and a spoon of peanut butter.	Hummus with carrot and cucumber sticks.	Roasted beet and quinoa salad with feta (or vegan cheese).	Mushroom risotto with peas and a side of sautéed kale.
Day 2
Breakfast	Snack	Lunch	Dinner
Avocado toast on whole-grain bread with hemp seeds and cherry tomatoes.	A handful of mixed nuts.	Spaghetti squash with lentil Bolognese.	Eggplant and lentil stew with quinoa.
Day 3
Breakfast	Snack	Lunch	Dinner
Greek yogurt parfait with granola and blueberries.	Edamame with sea salt.	Stuffed bell peppers with brown rice, beans, and salsa.	Baked tofu with wild rice and steamed greens.
Day 4
Breakfast	Snack	Lunch	Dinner
Scrambled eggs or tofu with spinach and whole-grain toast.	A small handful of dried fruit and almonds.	Veggie burger on a whole grain bun with lettuce, tomato, and avocado.	Thai coconut curry with tofu and mixed vegetables.
Day 5
Breakfast	Snack	Lunch	Dinner
Overnight oats with chia, pear, and almond butter.	Celery sticks with hummus.	Couscous salad with roasted vegetables, chickpeas, and arugula.	Black bean chili with avocado and lime.
Day 6
Breakfast	Snack	Lunch	Dinner
Smoothie with berries, oats, almond milk, and vegan protein.	Rice cake and almond butter.	Grilled portobello mushroom with hummus and veggies.	Thai-inspired peanut tofu with rice noodles and veggies.
Day 7
Breakfast	Snack	Lunch	Dinner
Chickpea pancakes with grated zucchini, onions, and spices.	Dark chocolate square and herbal tea.	Spinach and goat cheese salad with walnuts, strawberries, and balsamic vinaigrette.	Vegetable stir-fry with soba noodles and sesame seeds.

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Note: Compare this meal plan with another 7-day meal plan for weight loss.

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Tips to Lose Weight on a Vegetarian Diet

A plant-based diet alone may not lead to weight loss but following these proven tips will help you reach your goal faster and maintain long-term results.

Here are the most effective weight-loss strategies for vegetarians:

• Choose whole-grain, complex carbs that will prolong satiety and prevent energy crashes.
• Eat fiber-rich food for better digestion, increased fullness, and regular bowel movement. Soluble fiber also helps control blood sugar levels, preventing glucose spikes, curbing cravings, and providing stable energy throughout the day.
• While research shows no conclusive evidence of protein deficiency among vegetarians, nutritionists recommend centering each meal around a protein source to ensure optimal protein intake.
• Rotate protein-rich foods like legumes, tofu, edamame, and tempeh to obtain all essential amino acids.
• Combine complementary plant-based protein sources like rice and beans, especially if you are on a vegan diet.
• Fill half of your plate with non-starchy vegetables, like leafy greens, broccoli, cauliflower, zucchini, and mushrooms.
• Decrease your portions of high-calorie foods like nuts, seeds, and nut butter.
• Avoid highly processed food and choose whole foods whenever possible.

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Note: Discover 13 proven tips to start your weight loss journey.

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Conclusion

A balanced vegetarian diet can do wonders for your health and fitness goals, helping you achieve your desired weight while promoting better digestive, hormonal, and mental wellbeing. However, be careful not to undermine your weight loss efforts by consuming highly processed, fatty, or sugary plant-based foods.

For best results, consult a registered dietitian who can create a personalized vegetarian meal plan tailored to your needs. Contact our team of professionals at Vibrant Vitality Clinic for more information.

Food nourishes both the body and mind, but it can also provide temporary relief from daily stress. How we process emotions, interact with others, and cope with anxiety, worry, or boredom can influence our eating habits. So-called “comfort foods” can quickly become a go-to coping mechanism, creating a cycle of emotional overeating whenever we face discomfort.

This article explores how to recognize emotional eating and provides practical strategies to mitigate its long-term health effects.

What Is Emotional Eating?

Emotional eating is a learned coping mechanism used to manage uncomfortable emotions, such as stress, sadness, anxiety, boredom, or loneliness. It can be triggered by everyday pressures or major life events, like job loss, divorce, or the death of a loved one.

People reach for high-calorie, fatty, or sugary foods to comfort themselves, distract themselves from negative feelings, or suppress unresolved emotional pain or trauma. However, they may also eat to intensify or prolong pleasant emotions, such as happiness or joy.

While this behavior may provide temporary relief, it does not address the underlying problem. If left unaddressed, emotional eating may lead to weight gain, insulin resistance, type 2 diabetes, low self-esteem, guilt, shame, and gut-related issues like dysbiosis and inflammation.

Emotional vs. Binge Eating

Emotional and binge eating can overlap, but they are not the same.

Emotional eating is always triggered by difficult emotions that a person tries to suppress or assuage with comfort food.

Binge eating is characterized by a loss of control and often includes eating rapidly or consuming huge portions in one sitting. It is not always driven by emotions and tends to occur on a regular basis.

Binge-eating disorder (BED) is a severe mental health condition officially recognized by the American Psychological Association. Emotional eating can be a symptom of, or a risk factor for, BED and requires professional help if the problem persists or does not resolve on its own.

How Do Emotions Affect Hunger?

Emotions can both increase and decrease appetite, often overriding physical hunger cues and influencing what, how, and when we eat.

Scientists have discovered that stress leads to cortisol spikes that can stimulate appetite and trigger cravings for high-sugar, high-fat comfort foods. However, some individuals experience appetite loss during stressful situations. The stress-coping mechanism becomes automatic over time, especially if repeated often.

Research also shows that “positive emotions” tend to enhance appetite, while “negative emotions” either either increase or suppress it. The behavior depends on the person’s food preferences, early life experiences, sex, weight status, and the responses developed in early childhood.

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Note: Discover the best appetite suppressants to manage cravings, such as Vibrant Crave Control.

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Emotional Eating Risk Factors

Different psychological, physical, and circumstantial factors can trigger emotional eating. Identifying and addressing these underlying issues significantly reduces the risk of developing or reinforcing this behavior.

Psychological risk factors include:

• Poor emotional regulation
• Ineffective stress-coping mechanisms
• Mood disorders
• Anxiety
• Depression
• Low self-esteem
• Alexithymia (i.e., difficulty identifying and expressing emotions)
• Chronic stress

Physical risk factors include:

• Restrictive or yo-yo dieting
• Fad diets
• HPA axis dysfunction (i.e., impaired stress response)
• Food disorders
• Hormonal imbalance
• Sleep deprivation
• Genetic predisposition

Environmental and life circumstance triggers:

• Moving to another city or country
• Financial hardship, debt, or bankruptcy
• Job loss or unemployment
• Starting college or a new job
• Workplace or family conflict
• Breakup or divorce
• Miscarriage or fertility struggles
• Becoming a parent
• Death of a loved one
• Retirement

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Note: Read about how hormonal imbalance impacts weight gain.

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Emotional Eating Cycle

Emotional eating often follows a predictable cycle that reinforces itself over time. A person who eats in response to emotions typically experiences the following pattern:

1. Emotional Trigger

An uncomfortable and overwhelming emotion arises. It can be fear, sadness, loneliness, anger, or boredom and acts as a cue, triggering a reaction (i.e., eating).

2. Eating as a Coping Mechanism

Food is used to suppress intolerable emotions, distract oneself, or calm down. The choice is typically unconscious and, over time, becomes an automatic coping strategy.

3. Temporary Relief

Eating brings a false sense of control and short-term comfort. This brief relief perpetuates the cycle and reinforces the unhealthy behavior.

4. Post-Eating Guilt or Shame

Once the bout of emotional overeating is over, feelings of shame, guilt, and self-criticism set in. These negative emotions may even start the cycle again.

Long-Term Consequences of Emotional Eating

Emotional eating impacts both physical health and emotional wellbeing, often leading to shame, anxiety, weight gain, and digestive issues. It also interferes with daily life, affecting your relationships, productivity, and self-image.

Emotional dependence on food can produce the following long-term health issues:

• Weight oscillations
• Anxiety
• Depression
• Increased stress
• Low self-esteem
• Negative body image
• Digestive problems
• Eating disorders (e.g., BED)
• Obesity
• Type 2 diabetes
• Chronic inflammation
• Cardiovascular problems
• High blood pressure
• High cholesterol
• Gastrointestinal discomfort
• Nutritional deficiencies
• Metabolic syndrome
• Fatty liver disease
• Insomnia

Identifying Emotional Eating Habits and Triggers

Each person develops a unique behavioral pattern when it comes to emotional eating. Some prefer to eat late at night in private, while others turn to street food and have no problem eating in public. Identifying the exact habitual pattern is crucial to solving this problem effectively.

Common triggers include:

• Chronic stress or fatigue
• Ongoing health issues
• Relationship conflicts
• Problems at work
• Financial pressure or instability

Emotional vs. Physical Hunger Cues

Distinguishing between emotional and physical hunger is crucial for establishing a healthier relationship with food. Identifying the cues will help you choose food in response to physical needs rather than using it to cope with stress.

The following lists will help you recognize the different hunger cues.

Emotional Hunger Cues

People who eat in response to emotions rather than hunger experience the following:

• A sudden urge to eat something.
• Intense feelings of hunger shortly after a meal.
• Craving high-calorie foods that are high in sugar, salt, or fat.
• Strong desire to snack whenever there’s food in front of them.
• Eating to soothe stress, boredom, anxiety, or sadness.
• Feeling guilty or ashamed immediately after eating.

Physical Hunger Cues

The following cues are typically a sign of physical hunger:

• Stomach growling or rumbling.
• Inability to focus or pay attention.
• Gradual onset of hunger.
• Feeling dizzy, lightheaded, or tired.
• Lack of energy and motivation.
• Increasing irritability.
• Headaches or migraines.
• No intense cravings for snacks.

How to Stop Emotional Eating

Comfort eating can become so deeply ingrained that breaking the habit feels nearly impossible. The good news is that you can regain control of your eating patterns, curb overeating, and create healthier habits with consistent effort.

The following guidelines can help you get back on track.

Identify Common Triggers

Recognizing the emotions and situations that trigger emotional eating is the first step toward change. Once you identify the people, places, or scenarios that spark unhealthy eating habits, you can begin to make more conscious choices.

One practical approach is to replace the automatic response with a healthier alternative. For example, if you're prone to road rage, instead of turning to fast food for comfort, try a calming breathing exercise to soothe your nervous system and create space to respond more mindfully.

Keep a Food Journal

A food diary can be a powerful tool for developing healthier eating habits. By tracking what you eat and how it makes you feel, you can identify unhealthy patterns, recurring emotional triggers, and the link between mood and food.

Your journal entries can include the following:

• What foods and beverages did I consume?
• How much did I eat or drink?
• Why did I eat? Was it physical hunger or an emotional trigger?
• How hungry was I on a scale from 1 to 10?
• What time of day or night did I eat?
• Where was I (e.g., at home, in the office, in the car)?
• What emotion, if any, triggered my eating?
• How did I feel before, during, and after the meal?

Reduce Stress

Learning how to manage stress helps you build mental resilience, lower cortisol levels, and establish a healthier approach to food. Prolonged stress disrupts hormonal balance, leads to unwanted weight gain, and thwarts your weight loss efforts.

These are the most effective stress-relieving practices:

• Engaging in gentle exercise, stretching, or yoga.
• Practicing meditation or deep-breathing exercises.
• Listening to calming music.
• Spending time in nature.
• Doing creative work, such as arts, crafts, or journaling.
• Taking a warm bath or shower.
• Taking stress-reducing vitamins and supplements with your doctor’s approval.

Change Your Environment

A thoughtfully arranged environment reduces temptation, eliminates triggers, and helps to break unhealthy eating patterns, such as reaching for a bag of chips whenever you feel bored or upset. A clean, clutter-free kitchen encourages more mindful food choices. For example, replacing a cookie jar with a fruit bowl makes it easier to choose healthier options.

Remove all visible cues that prompt cravings. Keep snacks and sweets off the counter, and store comfort foods out of sight, such as on a high shelf or in a closed cabinet.

Break the Habit Loop

Emotional eating is a habit with the following behavioral pattern:

1. A cue (uncomfortable emotion)

2. Learned behavior (eating high-calorie, sweet, or unhealthy food)

3. Reward (temporary comfort)

Psychologists have discovered that you can break the loop by replacing the routine behavior (eating) with a healthier substitute. This is called habit replacement or habit substitution.

If you tend to reach for high-calorie foods to soothe anxiety, you can train yourself to choose a stress-relieving activity any time you feel anxious or overwhelmed. Over time, this substitution will help you respond to emotional triggers in a healthier, more constructive way.

Curb Cravings 

Cravings are more likely to arise when you skip meals, eat poorly, or restrict yourself too severely. For example, a low-protein diet destabilizes your blood sugar levels, causing glucose spikes and increased hunger.

Regular, well-balanced meals that include protein, fiber, and healthy fats will keep you fuller for longer, stabilize blood sugar levels, and reduce cravings. Keep nutritious alternatives on hand and limit access to hard-to-resist snacks. However, avoid eliminating all treats, as strict restrictions can intensify cravings.

When to Seek Professional Help

You should seek professional help if you feel powerless to stop or if you already have mental and physical health issues, such as unwanted weight gain, gut problems, or guilt and shame that you can’t control on your own.

A licensed nutritionist will tailor a healthy and sustainable diet that meets your dietary needs and eating preferences. A mental health professional can teach you effective coping skills for developing stress resilience. They can also help you address the root cause of emotional eating and discover whether you have an underlying eating disorder.

Conclusion

Eating to cope with painful emotions is a common experience, and you are not alone in this. However, understanding what triggers this behavior is the first step toward building a healthier relationship with food. Making lifestyle changes, seeking professional support, and choosing healthier and more nourishing foods will improve both your physical and mental wellbeing.

Contact our Vibrant Vitality Clinic team of professionals for more information on nutrition, diets, supplements, and healthy eating plans.

Reasons for becoming vegan range from wanting to be healthier to reducing animal cruelty and environmental pollution. Some people opt for a vegan diet to lose weight.

This article explains how a vegan diet for weight loss works, outlines risk factors to consider, and provides a 3-day sample plan.

What Is a Vegan Diet?

A strictly vegan diet consists of fruits, vegetables, and plant-derived foods and beverages. It excludes all animal products, including dairy, eggs, and honey. Vegans eat raw and cooked plants and replace animal protein with vegetable protein sources, such as legumes and nuts.

It is estimated that about 1-3% of the global population adheres to a vegan diet.

Can You Lose Weight on a Vegan Diet?

A vegan diet can be effective for weight loss. Many fruits and vegetables are rich in fiber and have a high water content, helping to increase satiety. Plants are also sources of antioxidants and phytochemicals that naturally support weight loss.

Plant-based foods often contain fewer calories than meat and dairy. However, grains, nuts, and seeds are more calorie-dense than other vegetables, so it is essential to limit their intake. Health experts recommend eating whole grains because they contain essential vitamins, minerals, and satiety-promoting fiber.

Studies show a vegan diet is the most effective among plant-based nutrition plans when it comes to weight loss and fat reduction. It is associated with the following weight-loss mechanisms:

• Lower caloric density
• Balanced gut microbiome
• Improved insulin sensitivity
• Increased energy expenditure
• Improved metabolism
• Decreased hunger

However, vegans can also eat unhealthy foods, such as refined and processed carbohydrates (cookies, pasta, etc.), ultimately gaining weight. Eliminating animal products from one’s diet doesn’t guarantee weight loss. It is essential to choose healthier vegan options to maintain a healthy body mass.

Health Benefits of a Vegan Weight-Loss Diet

A vegan diet contains fewer calories, saturated fats, and cholesterol than animal-based diets, providing numerous health benefits.

• Improved blood sugar levels – Fruits and vegetables are rich in fiber, which contributes to the proliferation of beneficial gut microbiota and aids in digestion, helping to regulate blood sugar.
• Improved insulin sensitivity – A healthy gut microbiome and decreased consumption of saturated fats help improve insulin sensitivity.
• Lower blood pressure – A vegan diet is low in sodium and saturated fats and high in vitamins and minerals like vitamin C and potassium, all of which are associated with lower blood pressure.
• Reduced inflammation – Plants are rich in vitamins, minerals, antioxidants, phytochemicals, omega-3 fatty acids, and other anti-inflammatory nutrients.
• Reduced body fat and weight – Plant-based foods support a healthy gut and help balance hunger and satiety hormones.
• Improved heart health – The vegan diet is associated with lower blood pressure, cholesterol, and inflammation, helping reduce the risk of cardiovascular diseases.

Vegan Diet Risk Factors

The vegan diet is consistently ranked as one of the healthiest eating plans. However, as with all diets that restrict whole food groups (e.g., meat), it can lead to nutrient deficiencies.

Vegans who don’t plan their meals properly may miss out on nutrients that are primarily found in animal products. They include:

• Protein
• Calcium
• Iron
• Zinc
• Vitamin B12
• Selenium
• Iodine
• Vitamin D
• Omega-3 fatty acids

Plant-based alternatives rich in these nutrients include legumes, nuts, seeds, quinoa, oats, leafy greens, fortified plant-based milks and cereals, tofu, and more.

Pregnant women and children, in particular, need to consume an adequate amount of these nutrients to ensure the child’s healthy growth and development.

Vegan Weight-Loss Foods

Some of the best vegan foods for weight loss include:

Leafy Greens

• Kale
• Swiss chard
• Collard greens
• Arugula
• Spinach
• Lettuce

Cruciferous and salad vegetables

• Cabbage
• Broccoli
• Cucumber
• Tomato
• Onions
• Bell peppers
• Zucchini

Fruits high in water and fiber

• Watermelon
• Apples
• Berries
• Grapefruit
• Oranges
• Pears

Whole grains

• Quinoa
• Oats
• Brown rice
• Barley
• Buckwheat
• Farro

Legumes and pulses

• Soybeans
• Lentils
• Chickpeas
• Black beans
• Kidney beans
• Green peas

Nuts and seeds

• Almonds
• Walnuts
• Chia seeds
• Flaxseeds
• Pumpkin seeds
• Sunflower seeds

Healthy fats:

• Avocado
• Nut butters
• Olive oil
• Avocado oil
• Coconut oil
• Flaxseed oil

Herbs and spices:

• Turmeric
• Cinnamon
• Ginger
• Cocoa
• Black pepper
• Oregano
• Rosemary
• Mint
• Green tea

Fermented plant products

• Sauerkraut
• Pickles
• Tempeh
• Kimchi

Foods to Avoid on a Vegan Weight-Loss Diet

The following foods are strictly forbidden in a vegan diet:

• All meat (poultry, red meat, fish, seafood)
• All animal-derived dairy (milk, yogurt, cheeses, ice cream)
• Eggs
• Honey and other bee products
• Animal-derived additives (e.g., gelatin)

One of the dangers of becoming vegan and avoiding entire food groups is relying on refined carbohydrates. Avoid the following foods to effectively lose weight:

Sugary products:

• Cookies
• Chocolate
• Granola bars
• Candy
• Cakes
• Breakfast cereals
• Sweetened plant-based milk
• Sugary drinks

Refined carbohydrates:

• White bread
• Packaged breads
• Pizza
• Pastry
• Pasta

Vegan meat substitutes:

• Veggie burgers
• Hot dogs
• Sausages

Other ultra-processed foods:

• Chips
• Ready-to-eat meals
• Margarine
• Instant soups

Many vegans also avoid eating in restaurants because of the potentially inadequate preparation process. Foods in restaurants that may contain animal-derived ingredients include:

• French fries
• Salad dressings
• Pesto
• Baked beans
• Pasta
• Desserts

Extra Tips for Losing Weight on a Vegan Diet

A vegan diet can promote weight loss, especially if one adheres to the following practices.

Prioritize Whole Foods

Unrefined, unprocessed whole foods such as fruits, vegetables, and whole grains are nutrient-dense and leave you feeling full for longer, aiding your weight management. Avoid carbohydrates that are high in sugar, fat, and calories and low in essential nutrients.

Eat More Protein and Fiber

Protein and fiber increase satiety and help you avoid sugar cravings. Make sure you consume enough legumes, pulses, nuts, seeds, and fiber-rich vegetables during the day.

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Note: Learn more about foods that naturally suppress appetite and promote weight loss.

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Limit Your Portions

If the total amount of calories you consume during the day exceeds the energy spent, you will gain weight, even if the food you eat is vegan and generally healthy. However, you don’t have to count calories. Aim for three standard meals per day that include a lot of non-starchy vegetables and salads, protein (legumes, pulses), and unrefined carbohydrates (quinoa, brown rice). Enjoy one or two healthy snacks between meals, such as an apple, half a cup of berries, a glass of dairy-free milk, or a handful of nuts.

Listen to Hunger and Fullness Signals

Eat only when hungry and stop eating when you are full. Learn about the benefits of intuitive eating, which promotes listening to internal hunger cues, mindfulness, and having a positive relationship with one’s body.

Include Dietary Supplements

Many vegans take dietary supplements to ensure adequate intake of nutrients that are minimally present in plant-based foods. They especially have to watch out for vitamin B12 and iron because they are only found in animal products. Monitor your nutrient levels at regular intervals and consult your healthcare provider about the best supplements to take to avoid nutrient deficiencies.

Incorporate Daily Physical Activity

Regular exercise is a crucial element in maintaining optimal health. Doctors often prescribe it for weight loss. It helps improve mood, increase energy levels, balance hormones, and improve other health markers associated with weight management. Engage in activities you enjoy, including walking, yoga, swimming, dancing, weightlifting, martial arts, and other forms of movement.

Prepare Meals in Advance

We often make poor nutritional choices due to a lack of time to prepare a balanced meal. To avoid eating fast food when in a rush, set aside an hour or two on weekends to prepare ingredients for delicious, nourishing meals during the week.

• Wash fruits and salads
• Cook grains and legumes
• Bake whole grain breads
• Prepare vegetable spreads

Vegan Weight-Loss Diet: Sample Meal Plan

A vegan diet may seem restrictive and monotonous, but it actually provides many options for varied and delicious meals. Some are included in this 3-day vegan sample plan for weight loss.

Day 1
Breakfast	Lunch	Snack	Dinner
2 vegan pancakes, 1 tbsp peanut butter, ¼ cup blueberries.	A bowl of ½ cup quinoa, 1 cup cooked kidney beans, ½ avocado + lettuce salad.	1 carrot and 1 tbsp hummus.	Lentil soup and ½ sliced cucumber.
Day 2
Breakfast	Lunch	Snack	Dinner
Chia seeds with almond milk, a handful of walnuts, raspberries, and ½ banana.	Eggplant, lemon, and garlic spread on a whole wheat tortilla with grilled tofu + tomato salad.	2 tbsp pumpkin seeds.	Roasted cauliflower and pumpkin soup with whole wheat toast and hummus.
Day 3
Breakfast	Lunch	Snack	Dinner
Avocado toast + arugula salad.	Baked sweet potatoes, ½ cup brown rice, ½ cup black beans + cabbage salad.	An apple or 3 plums.	1 cup chickpea curry + ½ cup quinoa.

Conclusion

A well-planned vegan diet is among the healthiest eating ways to eat, especially when refined and processed foods are limited or eliminated. It can provide numerous health benefits, including weight reduction. Due to exclusively plant-based meals that are rich in fiber and other filling ingredients, vegans often have a lower body mass than people following other dietary plans.

Humans have been interested in the relationship between diet and health for centuries. In recent decades, scientist have discovered the detrimental effects of a high-sugar diet, trans fats, overeating, and other poor eating habits. However, there is much more to learn. Research on the effects of various popular diets is still lacking. One such diet with vast anecdotal evidence of its benefits but no solid scientific proof is the carnivore diet.

This article explains how the carnivore diet works, why it is associated with weight loss, and what the health experts say about its alleged benefits and potential risks.

What Is the Carnivore Diet?

The carnivore diet consists of animal-based products, such as meat, eggs, and dairy, and excludes all other foods. It is a type of ketogenic nutritional plan that encourages the body to use fats as the cells’ primary energy source, rather than relying on glucose from carbohydrates for fuel. The carnivore diet is also known as the “zero carb” diet because it eliminates this food group from the menu.

People typically go on a carnivore diet to lose weight. It is a restrictive, high-protein eating plan that quickly reduces excess pounds. The diet’s proponents believe it provides more health benefits, but scientific research doesn’t support these claims.

Foods Allowed in the Carnivore Diet

The carnivore diet consists entirely of meat and animal products. They include:

• Poultry (chicken, turkey, duck, goose)
• Red meat (beef, pork, lamb)
• Fish (salmon, tuna, mackerel)
• Seafood (shrimp, scallops, mussels, crabs)
• Organ meats (liver, kidneys, heart, oxtail)
• Eggs
• Small amounts of low-lactose dairy (hard cheese, lard, butter, heavy cream)
• Cured meats, bacon, and sausages
• Bone broth
• Spices (salt, pepper, cumin, garlic, paprika)

Foods Excluded by the Carnivore Diet

Unlike other high-protein diets (e.g., keto, Atkins, paleo), the carnivore diet is very restrictive and excludes all plant-based foods and beverages, including the following:

• Vegetables
• Fruits
• Grains
• Seeds
• Nuts
• Tea
• Coffee
• Juices and other plant-based drinks.

Those who strictly follow the carnivore diet also exclude high-lactose dairy, such as milk and yogurt, and eat low-lactose dairy and eggs in small amounts.

Does the Carnivore Diet Aid Weight Loss?

Weight loss is the main reason people adopt a carnivore diet. As a high-protein eating plan, it is effective at reducing weight and fat mass thanks to the following mechanisms:

• Proteins increase satiety by elevating hunger-inhibiting hormones (e.g., glucagon-like peptide-1) and decreasing appetite-increasing hormones (ghrelin), thus reducing food intake.
• Proteins promote thermogenesis, increasing energy expenditure and stimulating the body to burn more fat and calories.
• By eliminating carbohydrates, people stop consuming calorie-dense foods that typically lead to weight gain (sweets, bread, pasta, pizza, sodas, etc.).

Despite the proven effectiveness of a high-protein diet for weight loss, an excessively restrictive eating plan like the carnivore diet is not sustainable in the long run. People eventually start craving forbidden foods and usually regain weight.

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Note: Learn about the best appetite suppressants to manage cravings and shed pounds.

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Alleged Benefits of the Carnivore Diet

The carnivore diet proponents believe this eating plan helps improve the following health parameters:

• Reduces inflammation
• Improves blood sugar levels
• Lowers the risk of type 2 diabetes
• Prevents obesity
• Improves mental health (depression, anxiety, etc.)

There are no studies to confirm these claims. Most of them are based on a survey in which the respondents reported their satisfaction with the diet. The diet’s potential to lower inflammation can be attributed to the elimination of refined carbohydrates (cookies, pasta, doughnuts, etc.), which promote inflammation and disrupt insulin sensitivity. However, many health experts suggest the opposite, citing studies that show red meat increases inflammatory markers.

Furthermore, the long-term exclusion of plant-based foods that contain complex carbohydrates and other beneficial nutrients leads to lower energy levels, nutritional deficiencies, hormonal imbalances, and other health concerns.

Risks and Side Effects of the Carnivore Diet

The carnivore diet provides enough protein and fats but lacks other essential nutrients, including carbohydrates, fiber, vitamins, and minerals. It is generally safe for healthy adults who want to lose weight in a short period, but medical professionals associate long-term meat-only consumption with numerous health problems.

Below are the health risks associated with a carnivore diet:

• Carbohydrates are our cells’ primary energy source and long-term glucose restriction can lead to low energy levels, impaired cognitive function, and muscle loss.
• Vitamin and mineral deficiencies can lead to various health issues, ranging from mild skin concerns to severe conditions such as anemia and osteoporosis.
• Insufficient fiber intake disrupts the balance of beneficial gut microbiota, potentially causing gut dysbiosis, inflammation, impaired digestion, weakened immune function, slower metabolism, insulin resistance, neurological disorders, and other medical conditions.
• Animal products contain high concentrations of saturated fats, which raise LDL (bad) cholesterol levels and increase the risk of cardiovascular diseases.
• High protein concentrations may also lead to impaired kidney function.
• High consumption of red and processed meat is associated with some types of cancer, including colorectal, prostate, and pancreatic cancer.

Doctors don’t recommend the carnivore diet to individuals with the following conditions:

• Pregnancy
• Kidney disorders
• Heart disease
• Diabetes
• High blood pressure

Carnivore Diet Alternatives for Safe Weight Loss

The carnivore diet is a type of fad diet, which promises quick and effective results but often leads to a relapse due to its restrictiveness. It may be suitable for some individuals for a short period (7-10 days), but health experts recommend more sustainable, nutritionally richer, and safer alternatives for weight loss.

Plant-based eating plans that include all food groups provide the best health and weight-loss results. Medical professionals and health organizations consistently rank the following diets as the healthiest:

• Mediterranean diet – Based on vegetables, fruits, whole grains, nuts, seeds, spices, and moderate intake of meat and dairy.
• Flexitarian diet – Semi-vegetarian eating plan that allows occasional meat consumption.
• Pescatarian diet – Semi-vegetarian eating plan that allows occasional fish and seafood consumption and excludes other meats.
• DASH (Dietary Approaches to Stop Hypertension) – Prioritizes fruits, vegetables, whole grains, nuts, seeds, lean meat, and low-fat dairy. It limits the consumption of foods that increase the risk of heart disease, such as red meat, saturated fats, and salt.

These nutritional plans promote healthier eating habits, limit or eliminate inflammatory foods, and gradually lead to optimal weight as a consequence of an improved lifestyle.

People who still want to reduce their carbohydrate intake and increase protein may want to consider Paleo and ketogenic diets, which are less exclusive than the carnivore diet.

• Paleolithic (caveman) diet – Based on an alleged diet of our prehistoric ancestors, it emphasizes the consumption of lean meat, fish, fruits, vegetables, nuts, and seeds. It excludes legumes, grains, dairy, processed foods, and added salt and sugar.
• Ketogenic diet – Aims to induce ketosis, a state in which the body uses fats instead of glucose as the main energy source. It involves eating a high amount of fats and protein (meat, fish, eggs, healthy oils, butter, and unprocessed cheeses) but also allows for the consumption of low-carb plants, such as leafy greens, tomatoes, peppers, onions, some berries, nuts, and seeds.

To reduce the risk of high cholesterol and other health issues, make smarter choices:

• Choose skinless poultry over red meat,
• Eat more seafood rich in omega-3 fatty acids,
• Take dietary supplements to ensure adequate vitamin, mineral, and fiber intake to support your immune function.

Conclusion

The carnivore diet is promoted as an effective weight loss strategy. It may help quickly shed extra pounds and improve specific health parameters in the initial stage. However, health professionals don’t recommend it as a long-term eating plan. Aim for diets that lead to gradual, safe, and sustainable weight reduction and include a variety of macro- and micronutrients.

If you need help, contact our medical weight loss experts to design a personalized program for your specific health and aesthetic goals.   

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Food has always been more than just a requirement for survival. Since ancient times, it has played a vital role in many aspects of life, including religious, social, cultural, artistic, and environmental. However, with industrialization and the consequent abundance and ease of access to food, new problems have arisen, among them growing obesity levels, food addictions, and a distorted relationship with food.

The rise of various diets in the past decades mirrors our new preoccupation with food. Among them, the flexitarian diet has emerged as one of the trendiest, health-conscious, and eco-friendly eating plans of the 21st century.

This article explains how a flexitarian diet works, outlines its potential health and environmental benefits and provides a weekly meal plan.

What Is the Flexitarian Diet?

The flexitarian diet is a flexible eating plan that incorporates primarily plant-based foods, with occasional intake of meat and dairy products. The term was coined from the words “flexible” and “vegetarian,” denoting its flexible structure and predominantly vegetarian food choices. It was popularized in the 2000s by dietitian Dawn Jackson Blatner, who wrote a book with the same title and advocated this nutritional approach as a lifestyle rather than a diet.

The flexitarian diet differs from most diets in that it doesn’t have strict rules about what foods and amounts to consume. It relies on plant-based foods but allows occasional or limited consumption of meats. It also emphasizes healthy nutritional choices and limits processed foods, refined carbohydrates, and added sugars.

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Note: Learn about similar anti-inflammatory diets and why health experts endorse them.

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How Does the Flexitarian Diet Work?

The flexitarian diet follows the principles of the vegetarian or vegan diet with occasional meat consumption. The diet primarily consists of fruits, vegetables, whole grains, nuts, seeds, herbs, and spices.

People starting out gradually reduce meat portions, and this typically occurs in three stages.

• Stage 1 – Introducing one or two meat-free days per week. For the rest of the week, the guideline is to consume up to 28 oz of meat.
• Stage 2 – Continuing to decrease meat and increase plant-based food consumption. The recommendation is to eat up to 18 oz of meat over three or four days.
• Stage 3 – Consuming meat for one or two days and 9 oz in total during the week.

Animal protein in the flexitarian diet is replaced with plant protein, such as beans, soybeans, tofu, lentils, chickpeas, and other legumes and pulses. When people do eat animal protein, it should come from organic, pasture-raised, grass-fed sources.

Flexitarian Diet Benefits

Most benefits from this dietary approach are anecdotal or inferred from research on vegetarian and vegan diets.

Lowers the Risk of Heart Disease

Like other plant-based diets, the flexitarian diet decreases the risk of cardiovascular diseases associated with prolonged consumption of meat, particularly red and processed meats. Eating more plants and avoiding meat is shown to decrease cholesterol, improve blood pressure, and lower the risk of insulin resistance and obesity.

Reduces the Risk of Type 2 Diabetes

Several studies suggest that a diet focused on plant-based foods rich in vitamins and antioxidants and a reduced intake of red and processed meats helps to prevent and manage type 2 diabetes. Such dietary habits can improve insulin sensitivity, systemic inflammation, body weight, and body mass index, all of which are important factors in the development of type 2 diabetes.

Promotes Weight Loss

Flexitarianism is not a typical diet but a lifestyle. People who consistently follow its basic principles, such as mainly eating vegetables, fruits, and grains and avoiding processed and sugary foods, often experience weight loss. Semi-vegetarians have a lower body mass index than meat-eaters, while vegetarians have the lowest BMI score.

Improves Gut Health

The flexitarian diet ensures a high intake of fiber, antioxidants, and other beneficial nutrients. These vital compounds help maintain a healthy balance of gut microbiota and reduce systemic inflammation, preventing gut problems (especially inflammatory bowel diseases such as Crohn’s). People who adhere to plant-based diets have significantly improved macronutrient profiles and healthier eating habits, which lowers the risk of gut dysbiosis.

May Help Prevent Cancer

The World Health Organization classifies processed meat as carcinogenic and red meat as probably carcinogenic. Individuals who follow an entirely plant-based or flexitarian diet may reduce their risk of certain types of cancer. Research on colorectal cancer confirms a semi-vegetarian diet carries a lower risk of cancer than a carnivorous diet.

Reduces the Carbon Footprint

Many flexitarians choose this dietary approach due to its environmental impact. By reducing meat consumption and livestock farming, they help decrease water usage, land degradation, greenhouse gas emissions, and pollution.

Flexitarian Diet Downsides

Plant-based diets provide numerous health benefits, but they may increase the risk of nutrient deficiencies. Some nutrients are found mainly in animal products, including:

• Vitamin B12
• Vitamin D
• Zinc
• Iron
• Calcium
• Iodine
• Essential fatty acids

People who follow a plant-based diet should regularly monitor their nutrient levels and consider including dietary supplements to improve or prevent vitamin and mineral deficiencies.

Meat is also a leading source of protein that the body can easily absorb and use. People who follow the flexitarian diet have the advantage over vegans and vegetarians in that they can occasionally eat protein-rich meats and dairy. They should also increase the consumption of protein-rich plants, such as legumes, nuts, and whole grains.

Foods to Eat on a Flexitarian Diet

The flexitarian diet food staples include:

Vegetables – The recommendation is to eat at least five portions of vegetables daily. Each meal should contain half a plate of salad, leafy greens, or other fiber-rich vegetables.

Legumes and pulses – Beans, peas, lentils, chickpeas, soybeans, lupins, and other legumes and pulses are high in protein, dietary fiber, and complex carbohydrates. They ensure adequate protein intake.

Whole grains – Whole wheat, buckwheat, barley, oats, quinoa, brown rice, and other whole grains are packed with dietary fiber, iron, magnesium, zinc, selenium, protein, and some B vitamins. With legumes, they are the primary source of protein for plant-based eaters.

Fruits – The flexitarian diet recommends eating one or two portions of fruits daily, especially those rich in antioxidants, such as berries, apples, oranges, and grapes. Bananas are also recommended as a good source of potassium and fiber.

Nuts and Seeds – Nuts and seeds are excellent sources of essential fatty acids, protein, fiber, and some vitamins and minerals. They include walnuts, peanuts, almonds, hazelnuts, sesame seeds, chia seeds, flax seeds, etc.

Spices – Flexitarians use spices in their everyday meals to enhance the taste and enjoy the herbs’ health benefits. Common spices include turmeric, rosemary, mint, thyme, ginger, oregano, cinnamon, etc.

Animal-based foods – The flexitarian diet allows occasional consumption of animal products, including eggs, dairy, and meat. These foods are typically organic and sourced from pasture-raised, grass-fed, hormone-free animals. The flexitarian preferred choice of meat is poultry and fish.

Foods to Avoid or Minimize on a Flexitarian Diet

Proponents of the flexitarian diet recommend limiting or eliminating the following foods:

• Highly processed products, such as chips, crackers, French fries, hot dogs, deli meats, sausages, margarine, etc.
• Sugary foods and beverages, including cookies, cakes, chocolate, pastries, candy, ice cream, sweetened cereals, fruit beverages with added sugars, etc.
• Refined carbohydrates, including white bread, white rice, pasta, bagels, pastries, etc.
• Red meat, such as beef, pork, and lamb.

Flexitarian Diet Sample Plan

This sample plan includes meals for the entire week and caters to flexitarians who have become accustomed to a weekly meat intake of 9 oz.

Day 1
Breakfast	Snack	Lunch	Dinner
Oatmeal with almond milk, a handful of nuts (walnuts, almonds, hazelnuts), and blueberries.	Celery sticks and hummus.	A whole grain tortilla with corn, black beans, tomatoes, cucumbers, and grated cheese.	Roast vegetables with quinoa and tofu.
Day 2
Breakfast	Snack	Lunch	Dinner
Omelette with mushrooms and bell peppers.	Apple and peanut butter.	Lentil soup and mixed greens.	Pasta with soybean and tomato sauce.
Day 3
Breakfast	Snack	Lunch	Dinner
Spelt pancakes with maple syrup, chopped nuts, and raspberries.	Medium apple.	Cooked quinoa and bean salad in a lettuce wrap.	Salmon and brown rice with green beans, olives, and feta
Day 4
Breakfast	Snack	Lunch	Dinner
Avocado and cheese on a bagel toast with bell peppers.	Blackberries and walnuts.	Chickpeas with chopped kale, tomatoes, and roasted sweet potato cubes.	Greek salad with edamame.
Day 5
Breakfast	Snack	Lunch	Dinner
Barley porridge with almond milk, nuts, and cinnamon.	Banana.	Black beans and corn-stuffed portobello mushrooms and lettuce salad.	Oven-cooked cauliflower with parmesan and tomato salad.
Day 6
Breakfast	Snack	Lunch	Dinner
Low-fat Greek yogurt with almonds and raspberries.	Carrots and hummus.	A whole grain tortilla with tofu, kidney beans, red onion, avocado, and shredded lettuce.	Pasta with tuna and broccoli.
Day 7
Breakfast	Snack	Lunch	Dinner
Rye bread, hummus, one boiled egg, and mixed greens.	A handful of nuts and raisins.	Turkey breast, sweet potatoes, and broccoli.	Mixed greens, olives, tomatoes, cucumbers, and feta salad.

Conclusion

The increasing interest in the flexitarian diet can be attributed to its healthy eating preferences, flexible food choices, and environmental awareness. The flexitarian diet favors plant-based foods but allows for occasional consumption of animal products, promoting a healthy lifestyle. Beginner flexitarians often reduce their meat intake gradually until they learn how to include all macro and micronutrients in their meals and avoid nutritional deficiencies.

As weight gain, obesity, and eating disorders become global medical concerns, the health and beauty industries are coming up with an array of health and weight loss advice. They range from science-based nutritional plans to quick, fad diets.

In the overwhelming mix of diet recommendations, one “program” distinctly stands out – intuitive eating.

This article explains intuitive eating, how to get started with its ten basic principles, and what benefits to expect from this anti-diet approach.

What Is Intuitive Eating?

Intuitive eating is an approach to eating that helps us relearn how our ancestors ate by listening to internal hunger and fullness cues rather than external rules or restrictions. It advocates eating when hungry, stopping when full, and having a positive relationship with both food and your body.

Although it sounds like common sense, many people have lost this internal compass due to chronic stress, emotional triggers, and hormonal imbalances. These factors lead to overeating and various psychological struggles related to food and body image.

Intuitive eating is referred to as an anti-diet approach because it instructs people to unlearn what the dieting culture has promoted for decades:

• Restricted eating
• Calorie counting
• Demonizing and eliminating whole food groups (e.g., carbs)
• Guilt associated with enjoying palatable foods
• The pursuit of a skinnier body

Nutritionists advocating intuitive eating don’t recommend any specific foods, calorie amount, or periods of eating. Instead, they teach patients to recognize the symptoms of physical hunger, pay attention to how they feel during a meal, take pleasure in food, and foster body positivity, letting go of the idea that they should look a specific way.

Intuitive vs. Mindful Eating

Intuitive and mindful eating have overlapping elements. People often mistakenly think of them as synonymous.

Mindfulness is a philosophy that promotes a heightened awareness of one’s senses and emotions in relationship to the outside world and the present moment. Applied to eating, mindfulness involves focusing on the meal’s taste, texture, smell, and the sensations it evokes, reflecting on how it was sourced and prepared, and appreciating how it nourishes the body.

While intuitive eating can include these aspects, it prioritizes developing a healthy relationship with one’s body and following the natural hunger signals. It focuses more on internal attunement than on the eating experience.   

History of Intuitive Eating

The concept of intuitive eating first appeared in 1995 in the eponymous book written by registered dietitian nutritionists Evelyn Tribole and Elyse Resch. The authors wanted to help patients relearn the natural principles of following hunger and satiety cues and reject dieting principles, which often lead to low self-esteem, health concerns due to weight fluctuations, and psychological and mental problems.

Evelyn Tribole and Elyse Resch based their findings on previous research on emotional eating and weight loss practices, mostly from the 1970s and ‘80s.

10 Principles of Intuitive Eating

Evelyn Tribole and Elyse Resch came up with ten principles of intuitive eating that explain the framework in a straightforward manner.

1. Reject Diet Culture

The diet culture perpetuates the false idea that having a thin body solves various problems in life. It traps people in an obsessive state of constantly thinking about food, trying to lose weight, and feeling guilty for failing. People can adopt intuitive eating habits and a healthier mindset by rejecting the diet culture and restrictive eating.

2. Honor Your Hunger

This principle reminds people to listen to their hunger cues and eat when hungry. Restricting calories and allowing oneself to become excessively hungry often lead to overeating. Giving the body the nutrients it needs when it needs them builds trust with the body.

3. Make Peace with Food

Restricting certain foods can build intense cravings for them, which results in binge eating. With intuitive eating, all foods are allowed. People are better at moderation when they know they can have more of their favorite food the following day.

4. Discover the Satisfaction Factor

People on diets usually associate enjoying food with an inability to eat in moderation. Taking pleasure in food is seen as a threat to weight loss. In contrast, the advocates of intuitive eating emphasize the importance of satisfaction in the eating experience, believing it helps people better recognize satiety signals.

5. Feel Your Fullness

Like mindful eating, intuitive eating is about listening to satiety cues and trusting oneself to put away food when comfortably full. It requires eating slowly and pausing between bites to reflect on how the food tastes and the feeling of fullness.

6. Challenge the Food Police

The food police in one’s mind repeats phrases learned from the diet culture. It sets rules about what and how to eat. It is necessary to silence the food police to allow room for intuitive eating.

7. Cope with Your Emotions with Kindness

Intuitive eating allows people to tap into their emotions gently, without guilt and pressure. It helps them recognize that food can’t solve life’s problems and dispel unpleasant feelings. It may help them feel good for a brief moment, but overeating often leads to digestive and other symptoms, adding more discomfort and pain to existing problems.

8. Respect Your Body

A big part of intuitive eating is learning to respect and love one’s body, regardless of size and shape. It helps people abandon unrealistic expectations and feel good about themselves.

9. Movement – Feel the Difference

Intuitive eating also teaches people intuitive movement. It promotes physical activity that feels good and doesn’t follow an overly structured plan for melting fat and calories. Enjoying a workout is the prerequisite for consistency in exercising and experiencing the health benefits of regular activity.

10. Honor Your Health – Gentle Nutrition

Intuitive eating doesn’t promote weight loss, but it emphasizes the importance of making optimal food choices. Without strictly observing what they eat, people should listen to what their bodies need and crave, and eat in a way that makes them feel light, comfortable, energized, and satisfied.

Benefits of Intuitive Eating

Since the book came out, numerous studies have analyzed the structure and effectiveness of intuitive eating. Many suggest the following physiological, emotional, and mental benefits of the anti-diet framework:

• Improved body image
• Higher self-esteem
• Improved mood
• Decreased cortisol production
• Lower depressive symptoms
• Healthier eating habits
• Lower body mass index
• Improved cholesterol levels
• Enhanced overall well-being

Challenges of Intuitive Eating

Some researchers recognize a few challenges of intuitive eating. They argue that an approach without specific rules regarding what and when to eat leaves too much room for loss of control and overeating. This especially concerns patients with a food addiction stemming from a neurobiological source, such as in a drug addiction. An addiction to highly palatable, calorie-dense foods may need a more structured plan than intuition because intuitive signals can be overwhelmed by intense cravings.

Another challenge is that the freedom to choose any food may not be suitable for patients with more severe, chronic diseases, such as diabetes.

That said, current evidence suggests improved health markers in people who practice intuitive eating. Patients with chronic diseases should discuss the adequate dietary approach for their condition with their healthcare provider or a registered dietitian.

How to Get Started with Intuitive Eating?

Here are some practical tips on getting started with intuitive eating:

1. Pay attention to what and how much you eat and how you feel afterward.
2. Note whether you eat when hungry or for other reasons. If you use food for emotional support, look for other ways to comfort yourself. Talk to friends more, go for a walk when you crave comforting foods, and take up stress-relieving hobbies.
3. Be more attentive to hunger signals. Eat slowly to register when you are comfortably full.
4. Be kinder and more accepting of your body.
5. Study the ten principles of intuitive eating.
6. Read “Intuitive Eating” for a more thorough explanation of the principles.

Identifying Physical vs. Emotional Hunger Cues

The following lists can help you identify physical and emotional hunger cues.

Physical hunger:

• Grumbling stomach
• Irritability
• Lightheadedness
• Headache
• Hunger gradually intensifies
• No specific food cravings

Emotional hunger:

• Sudden craving/hunger
• Craving specific foods (usually palatable, calorie-dense foods)
• The stomach is quiet
• The craving is associated with guilt

Conclusion

Intuitive eating is a unique approach to nutrition that focuses on attuning the mind and body, and responding to natural hunger cues instead of emotional cravings. It rejects the diet culture and helps patients embrace their bodies regardless of size. This more accepting, less restraining method often improves physical and mental health.

Chronic stress is one of the dominant factors in the development of most modern-day diseases. It induces chronically elevated cortisol levels, disrupting various bodily systems, from metabolic and endocrine function to immune and gastrointestinal health.

This article explains the link between cortisol and gut health and provides recommendations for improving both health parameters.

Does Cortisol Affect Your Gut?

Cortisol is a hormone that regulates various bodily functions, such as metabolism, immunity, and inflammatory response. However, it is typically associated with the stress response. When environmental, physical, and psychological stressors challenge our defense and adaptive mechanisms, the hypothalamic-pituitary-adrenal (HPA) axis increases cortisol production in an effort to protect the body. A state of continually elevated cortisol can trigger other hormonal imbalances and wreak havoc on our health, including the digestive system.

How Does Cortisol Affect Gut Health?

Chronically elevated cortisol can damage gut health in several ways.

Gut Inflammation

Stress stimulates the production of pro-inflammatory cytokines and can cause inflammation of the digestive tract. Gut inflammation hinders all gastrointestinal functions, including digestion, nutrient absorption, gut motility, and waste excretion.

Increased Intestinal Permeability (Leaky Gut)

Studies have shown that stressful situations and increased cortisol can damage the intestinal epithelial barrier, increasing intestinal permeability and allowing pathogens to enter the bloodstream. This condition is also known as leaky gut and it is followed by uncomfortable gastrointestinal symptoms, including bloating, gas, cramping, abdominal pain, diarrhea, and constipation.

Gastrointestinal Conditions

Inflammation of the GI tract and leaky gut allow toxins, pathogenic bacteria, and undigested food to enter the bloodstream, potentially causing or exacerbating chronic digestive conditions. They include irritable bowel syndrome, Crohn’s disease, ulcerative colitis, small intestinal bacterial overgrowth (SIBO), nutrient malabsorption, and more.   

Gut Microbiota Dysbiosis

The large intestine is home to millions of microorganisms (bacteria, viruses, fungi, etc.), which play a key role in digestion, metabolism, immunity, and central nervous system activity. Elevated cortisol and its damaging effects on gut health can cause a reduction in the number of beneficial bacteria, such as Lactobacillus and Bifidobacterium, and overgrowth of pathogenic microorganisms.

A disbalance in optimal microbiota levels and composition is called gut dysbiosis. Common symptoms include bloating, gas, abdominal discomfort, and irregular bowel movements. Untreated dysbiosis can lead to fatty liver disease, metabolic syndrome, food intolerance, malnutrition, and other more severe conditions.

Abdominal Weight Gain

High cortisol levels increase blood sugar and inhibit insulin production. This leads to increased appetite, sugar cravings, slower metabolism, and disrupted sleep, which can result in weight gain over time. Hormonal weight gain is characterized by fat accumulation in the abdominal region.

How to Diagnose Poor Gut Health Due to Cortisol?

There are several ways to assess whether a patient’s gut problems are associated with high cortisol and chronic stress.

• Cortisol testing (blood or saliva) – Measuring cortisol levels throughout the day helps doctors establish the stress hormone’s pattern and whether the patient’s digestive disorders are related to stress.
• Comprehensive stool analysis – Stool tests show the patient’s microbiome status and the ratio of beneficial and pathogenic microorganisms in the GI tract. It can also detect other related markers like calprotectin, an indicator of inflammation, and zonulin, associated with a leaky gut. These markers can reveal gut disorders potentially caused by stress.
• Breath test – This diagnostic examination can help detect SIBO, which impairs digestion and nutrient absorption. Chronic stress may contribute to bacterial overgrowth.

How to Fix Cortisol Levels and Improve Gut Health?

Patients can significantly improve their hormonal status and gut health by managing stress and adopting a healthier diet. Doctors recommend the following natural strategies to lower cortisol and restore a healthy gut microbiome.  

Balanced Diet

A diet is one of the most critical and direct factors in gut microbiota composition and function. Unhealthy habits, such as eating a lot of sugary and processed foods, can cause cortisol spikes, destroy beneficial bacteria, and allow pathogenic microbes to thrive.

Medical experts recommend anti-inflammatory diets, such as the Mediterranean diet, as the best solution for stress-induced inflammation and digestive concerns. These diets are based on the following foods:

• Fiber-rich fruits and vegetables
• Legumes
• Whole grains
• Fish, nuts, and seeds (rich in omega-3 fatty acids)
• Fermented foods, such as sauerkraut, pickles, and yogurt (rich in probiotics)
• Herbs and spices (high in antioxidants)

Anti-inflammatory meal plans provide numerous health benefits and lower the risk of cardiovascular, neurological, gastrointestinal, and other chronic diseases.

Supplements for Stress

Supplements for stress containing adaptogenic (stress-relieving) botanicals and antioxidant vitamins and minerals can greatly contribute to stress management, if combined with other healthy lifestyle habits like a balanced diet. Well-researched ingredients known for their stress-relieving and gut-supporting effects include Ashwagandha, Rhodiola rosea, chamomile, vitamins C, B, and D, magnesium, and more.

Probiotics and Prebiotics

Probiotics and prebiotics are emerging as a powerful aid in restoring a healthy microflora and lowering inflammation. Probiotics are live microorganisms that increase the number of beneficial bacteria in our digestive tract, and prebiotics feed probiotics.

Some of the most extensively studied probiotics include Lactobacillus acidophilus, Lactobacillus plantarum, Bifidobacterium longum lysate, Saccharomyces boulardii, etc. They are present in fermented foods and probiotic supplements. Prebiotics are abundant in fruits and vegetables, including garlic, onions, bananas, oats, legumes, mushrooms, and more. Consuming probiotic and prebiotic foods and supplements can support the patient’s efforts to regulate cortisol response and promote a diverse microbiome.

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Note: Learn about the differences between prebiotics, probiotics, and postbiotics and the best way to use them for digestive, mental, and skin health.

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Improved Sleep

Melatonin and cortisol have a bidirectional relationship. When one is out of balance, it negatively impacts the other hormone’s levels. Disrupted sleep can also affect one’s dietary choices and contribute to gastrointestinal problems.

Prioritize a healthier sleeping routine, going to bed early and waking up at the same time. Aim for seven to nine hours of uninterrupted sleep every night. Use supplements for sleep and practice stress-relieving techniques, such as breath work and meditation, to achieve your goals.

Regular Exercise

Numerous studies provide evidence of the beneficial impact of regular exercise on our physical, mental, and emotional health. Moderate-intensity activities promote the production of feel-good hormones, helping to lower stress and balance cortisol levels. Exercise also increases the microbiome’s diversity and supports beneficial gut flora, strengthening the intestinal barrier and regulating gut motility.

Stress Management

Besides regular exercise, a nutritious diet, and other essential habits, patients can employ the following strategies to reduce stress and improve gut health.

• Meditation
• Deep breathing exercises
• Yoga
• Nature walks
• Keeping a pet
• Social activities
• Relaxing music
• Fun hobbies

How Long Does It Take to Heal Poor Gut Health Due to Cortisol?

It takes time to restore a hormonal homeostasis and heal digestive issues. Patients with mild symptoms feel an improvement within days or weeks of adopting healthier lifestyle habits. However, those with more severe problems need to be persistent and patient to experience significant symptom relief, which may take months.

Patients with chronic digestive disorders like irritable bowel syndrome and inflammatory bowel disease typically need medical supervision. Some may require medication and medical treatments in combination with lifestyle modifications and supplements.

Does Poor Gut Health Affect Cortisol Levels?

Poor gut health can exacerbate inflammation and stress and contribute to chronically elevated cortisol levels. An imbalanced gut microbiome may interfere with the gut-brain axis, disrupting communication between the digestive and nervous systems. This can contribute to a cascade of issues, including hormonal imbalances, impaired neurotransmitter production (such as serotonin and GABA), heightened immune responses, and the release of pro-inflammatory agents.

Conclusion 

High stress and cortisol levels can seriously impact our digestive health and lead to severe medical conditions. Restoring microbial balance through targeted nutrition, probiotics, and digestive support is essential for calming the nervous system, regulating cortisol, and supporting overall emotional and physical resilience.