Experienced increased satiety after consuming additional servings of fruits and vegetables
In an intriguing week-long experiment, an individual decided to pack their diet with an impressive eight to ten portions of fruits and vegetables daily, while also meeting their protein needs without consuming meat. This ambitious dietary change was not driven by a specific name, but it certainly caught the attention of many.
To ensure quick and easy meal preparations, the author opted for meals with minimal assembly times in the mornings. Breakfast was a nutritious bowl of oats, yogurt, fruit, and seeds, providing almost 40g of protein to kickstart the day. Lunch was a vibrant vegetable stir-fry with noodles, offering a delightful blend of flavours and textures.
Snack time was a sweet treat, with the author munching on chocolate, caramel rice cakes, and fruit, usually oranges or nectarines, throughout the day. An unexpected favourite became a medium sweet potato with 1/2 cup grated smoked cheese, serving as both a snack and a dinner option.
Dinner was a simple yet satisfying baked sweet potato with cheese, a comforting end to the day. The author's daily calorie intake was in a modest deficit of 300 calories, tracked on the Samsung Health app.
Despite eating in a calorie deficit, the author felt quite perky and was not hungry throughout the day. This could be attributed to the satiating effects of protein, as suggested by a review in the British Journal of Nutrition. Protein, being a key component of many bodily functions, is also great for providing a sense of fullness.
Experts recommend around 0.8g of protein per kg of body weight or 0.36g per lb, according to Harvard Health. Interestingly, the author found that their protein intake did not suffer as much as they thought it would without meat.
The author's skin improved after a week of this diet, a testament to the wealth of vitamins, minerals, and antioxidants found in fruits and vegetables. No new pimples, dry skin, or eczema patches appeared during the week of the diet.
Research suggests that consuming eight to 10 portions of fruit and vegetables per day may offer additional health benefits. While this experiment was not a long-term study, it does provide an interesting insight into the possibilities of a plant-based diet.
In conclusion, the author's week-long veggie-filled diet was a success, offering a satisfying and nutritious alternative to traditional meat-based diets. It serves as a wonderful inspiration for those looking to incorporate more fruits and vegetables into their daily meals.
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