Aired (March 2, 2024): Kung inaakala ng iba na mahal ang pagkakaroon ng diet meal plan, ibahin daw ang plant-based diet dahil bukod sa masustansya na, mura pa ito. Gaano nga ba ka-epektibo ang diyeta na ito? Alamin sa video.
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00:00 [music]
00:04 Fitness goals?
00:05 Those who work out there have high hands.
00:08 But remember, exercise should be followed by a healthy diet.
00:13 But others will worry if Jetta says, "It's expensive!"
00:18 No worries, my dears.
00:21 We got you!
00:22 Because the diet that is already healthy and cheap is perfect for that.
00:27 Watch out for that later.
00:29 [music]
00:31 How many children do you have?
00:33 That's the question that was asked to 30-year-old Yang Lim from Putatan, Iloilo when she was growing up.
00:40 She told me that I look like I have a child.
00:44 How many children do I have?
00:46 I'm already big.
00:48 My weight before was 56 kilograms.
00:52 So that's when it reached a boiling point that I think I need to take control of my body.
00:59 Because of this, Yang lost her confidence in herself.
01:03 It's like it's too fast.
01:06 I am gaining weight every day.
01:08 I tried a lot of diets.
01:10 I jog almost every day.
01:12 But years passed, it didn't work.
01:15 This is when she decided to lose weight.
01:19 She started researching on the internet.
01:21 She found out that plant-based diet is only for vegetables and fruits.
01:27 I discovered plant-based diet.
01:30 And I followed that, only vegetables and fruits.
01:34 According to the expert, plant-based diet is under the so-called vegetarian diet.
01:41 Where vegetables, fruits and other sources of protein are consumed.
01:48 Plant-based diet is the consumption of food from plants.
01:54 Or fruits, vegetables, whole grains, legumes, nuts and seeds.
01:59 From the name itself, plant-based, meaning your diet is mostly from plants.
02:07 According to the expert, not only vegetables and fruits are the source of nutrients in the vegetarian diet.
02:14 Plant-based diet has 5 characteristics over vegetarian diet.
02:19 We have what we call vegan or total vegetarian diet.
02:23 Meaning purely eating fruits and vegetables or vegetables.
02:28 And animal products like dairy and eggs are excluded.
02:33 We have what we call lacto-vegetarian diet.
02:37 Meaning they eat dairy products on top of their plant-based or fruits and vegetable consumption.
02:44 We have lacto-ovo-vegetarian diet.
02:47 Where they add dairy, eggs or egg and plant-based products like fruits and vegetables in their diet.
02:54 We have pescetarian diet.
02:57 Meaning they eat fish and other seafood on top of their fruits and vegetable consumption.
03:03 And lastly, we have what we call semi-vegetarian or flexitarian diet.
03:08 Where red meats are excluded but they eat chicken and seafood.
03:15 But according to her research, plant-based diet doesn't have to be expensive.
03:21 Because most of it is consumed in their diet.
03:25 We only have vegetables and fruits around us.
03:29 You can also plant your own vegetables.
03:33 At first, Yang said that she only eats vegetables and fruits.
03:37 Like water spinach, eggplant and tofu that she often puts in her dishes.
03:42 Especially that she's used to eating chicken and pork.
03:47 And the only adjustments are the preparation of food.
03:53 For example, on Sundays, I prepare soups and other dishes for the whole week.
04:01 But she said that after 2 weeks, she saw the changes in her weight.
04:08 I lost weight and my feelings became lighter.
04:13 And they also said that my appearance also became younger.
04:19 And then my hair and skin also improved.
04:26 My metabolism also improved and my digestion also improved.
04:31 In 10 months, from 56 kilos, she lost 45 kilos in weight.
04:39 Just by eating vegetables.
04:41 I'm very happy with the results of my diet.
04:45 Because my feelings became lighter and I feel like I have freedom.
04:49 Is it effective to lose weight if you only eat vegetables and fruits?
04:56 Plant-based diet can help you to lose body fat.
05:00 As long as you have regular exercise.
05:03 Since plant-based diet has high fiber content,
05:07 meaning you can get full easily.
05:10 So sometimes, we can reduce our extra serving of food because you feel full.
05:16 She also shared the positive effects of plant-based diet on social media.
05:22 To inspire netizens that diet doesn't have to be expensive.
05:27 Enjoy your journey in plant-based diet.
05:31 If you want to be healthy and lose excess weight,
05:35 this is easy to do.
05:38 All you need is commitment and discipline.
05:42 Today, Yang will share with us one of her vegetable specialties.
05:47 Stir-fried leaves of alugbati.
05:51 The ingredients we will use are tomatoes, garlic, onion, and chili.
05:57 We also have soy sauce and our alugbati leaves.
06:02 She started by sautéing the garlic, onion, and tomato.
06:09 Then she added the alugbati leaves.
06:11 Let's stir it well for 3 to 5 minutes.
06:18 We can also add soy sauce.
06:21 Once the water boils, we can turn off the heat.
06:26 And don't overcook the leaves.
06:29 Here's our stir-fried alugbati.
06:34 To complete her lunch, she also garnished it with plantain.
06:40 And here's the stir-fried leaves of alugbati.
06:43 It's nutritious and cheap.
06:47 Vegetables and fruits are definitely nutritious.
06:49 But a nutritionist dietitian said that
06:53 not only vegetables and fruits are healthy,
06:56 but our body is also healthy.
06:59 It's also possible to have a nutrient deficiency
07:02 due to a lack of vitamins or minerals in the body
07:06 that can be obtained from animal-based foods.
07:10 That's why it's better to have a balanced diet.
07:15 And remember, in a plant-based diet,
07:17 it's not just vegetables and fruits.
07:20 We have plant-based sources of protein,
07:24 like beans, peas, lentils, and other legumes,
07:28 some nuts, and seeds.
07:30 So if you're going to add those to your diet
07:32 and you don't want to eat meat or other animal-based protein,
07:37 it's okay to add those plant-based protein sources.
07:44 But the most important thing before trying any diet,
07:47 consult an expert first.
07:49 It's better to consult a registered nutritionist dietitian
07:54 before trying a diet or even a plant-based diet.
08:00 It can be done by everyone.
08:02 But if you have a disease or have a pregnancy,
08:05 or breastfeeding, or are in the developmental stage,
08:09 like teenagers and our children,
08:13 consult a health care professional
08:17 to avoid nutrient deficiencies.
08:20 Aside from weight loss,
08:23 a diet that's good for our body and health should be our priority.
08:29 We want to establish a good relationship with food.
08:34 That means we don't restrict food or food groups,
08:39 but we add high-nutrient foods.
08:43 We want our diet to be sustainable,
08:46 no matter where we go or what occasion we're on.
08:49 A diet should be individualized, meaning no diet fits all.
08:53 If a diet works for someone else,
08:57 it's not guaranteed that it will work for you.
09:00 That's why we need to consult a health care professional.
09:05 Health care doesn't have to be expensive.
09:09 Because food is nutritious,
09:11 we can easily get it from our grocery store.
09:16 [Music]
09:19 [Music]
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