Plant-based diets are more popular than ever, and for good reason. Research shows that people who eat an abundance of fruits, vegetables, legumes, nuts, and whole grains tend to live longer and stay healthier than those who eat little. You probably know this and, understandably, are considering a ma
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Plant-based diets are more popular than ever, and for good reason. Research shows that people who eat an abundance of fruits, vegetables, legumes, nuts, and whole grains tend to live longer and stay healthier than those who eat little. You probably know this and, understandably, are considering a major overhaul to your diet, but aren’t wholly sold on the idea of cutting out animal products entirely. How are you supposed to get enough protein? Will you be able to cover all of your nutritional bases with plants alone? Will you actually enjoy your meal plans? Well, the short answer to each of those questions is “yes,” but it’s not necessarily easy because certain animal foods make it much easier to improve your body composition and stay healthy. That’s why more and more people are turning to “modified” vegetarian diets like the pescatarian diet, which is simply a vegetarian diet that includes seafood. Some pescatarians also eat eggs and dairy, as well, which is technically known as “lacto-ovo-pescatarianism.” As you’ll see, pescatarian diets require a little more fine-tuning than regular omnivorous diets, but if you understand and address the downsides and limitations, you’ll have no problem using the pescatarian diet to build a lean, healthy, athletic body you can be proud of. By the end of this podcast, you’re going to understand . . . - What the pescatarian diet is - Its pros and cons - The most common muscle-building mistakes pescatarians make - How to use the pescatarian diet to maximize muscle growth, fat loss, and strength gains - What foods to eat on a pescatarian diet plan - And more! Let’s start by defining exactly what a pescatarian diet is. 3:31 - What is the pescatarian diet? 5:36 - What are the benefits of a pescatarian diet? 16:37 - What are the drawbacks of a pescatarian diet? 26:05 - Does the pescatarian diet help with weight loss? 28:00 - Does the pescatarian help with building muscle? --- Mentioned on The Show: Shop Legion Supplements Here: https://legionathletics.com/shop/ --- Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.legionathletics.com/signup/
change this immediately and switching to a pest Terrian diet will absolutely increase your micronutrient intake and will positively impact your health. For example, research shows that pesky Terrians get more vitamin A B to C and E as well as other nutrients like Claritin, calcium, fully phosphorus and fiber than your average meat eater. Pesky Terrians also tend to eat less cholesterol and sodium, which aren't bad in and of themselves. We know that, but they are generally signs of high junk food consumption and thanks to their high fish consumption or at least above average fish consumption, pesky Terrians also get more omega three fatty acids than Omnivores, which benefits the body in many ways, including reducing the risk of various types of disease, like heart disease, stroke and type two diabetes in particular. Decreasing systemic inflammation, improving mood, cognitive performance and brain health, helping prevent weight gain and even optimizing fat loss and muscle building. Now, research shows that a combined intake of about 500 mg to just about 2 g of two crucial types of omega three fatty acids per day, called EPA and D H A y cosa Penton, OIC acid, EPA and DHA Costa Hexen OIC acid D H A is adequate for maintaining sufficiency and health, but there are additional benefits that could be seen up to a combined intake of 6 g per day. Now, research shows that most people's diets provide just 1/10 of the amount of E p A and D H recommended just to preserve health and prevent disease. So with most people, even a moderate increase in EPA and D H, a intake can provide significant long term benefits. And fish, of course, is a great way to get in your omega threes. A single serving of fresh or frozen salmon, for example, has anywhere from about 0.7 to 1.5 g of total omega threes, so it doesn't take much to