How does a smaller waist, sharper mind, healthier heart, and better skin sound for a New Year's resolution?
Believe it or not, researchers have found that many of us can reap these benefits, and more, by following a simple rule: Eat more plants.
In fact, many of the top diets of 2016, according to the latest US News diet rankings report, are plant-based, meaning they focus on pairing modest amounts of lean protein, like from poultry and fish, with loads of fruits, veggies, and whole grains.
Read on to learn how a plant-based diet can help transform your body inside and out:
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Shed a few pounds on your plant-paved path to improvement.
Plenty of research suggests that vegetarians tend to consume fewer calories, and thus weigh less and have lower body mass indexes than non-vegetarians.
While following a plant-based diet doesn't necessarily mean going full-blown vegetarian, opting largely for fiber-packed fruits, veggies, and whole grains in lieu of meat will likely leave you feeling fuller on fewer calories.
Feel full and get healthy at the same time.
Too many diets leave us hungry at the end of the day. But a plant-based diet means chowing down on loads of fruits and veggies that are packed with fiber, which keeps us feeling full.
The Mayo Clinic recommends that women get at least 21 grams of fiber a day while men should shoot for at least 30 grams. A single cup of raspberries will gain you 8 grams of fiber while a cup of lentils gets you 15.6 grams.
Be sure to increase your fiber intake gradually (otherwise you might suffer bowel irritation) and drink lots of water, which your body needs for fiber to function properly.
Get smoother skin from healthier eating.
Many of the vitamins, pigments, and phytochemicals (some of which are responsible for color, like the deep purple of blueberries) in fruits and veggies contribute to healthy skin.
The lycopene in tomatoes, for example, may help protect your skin from sun damage, and the Vitamin C in sweet potatoes could help smooth wrinkles by stimulating the production of collagen.
See the rest of the story at Business Insider
