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Why is it so difficult for many of us, even those who know about the benefits of plant foods, to stick to reasonable rules of vegetarianism? Explanations by co-author of the famous book The China Study, physician Thomas Campbell.
Change habits
Depending on what we eat, our attitude towards fatty, sweet and salty foods changes.1 People who eat less fat are less likely to like the taste of fatty foods. It’s like switching from whole or 12% milk to skim milk. At first, it looks like water, and it will take some time to get used to it, but gradually it is the low-fat version that begins to seem normal, and the whole milk is too thick. The same principles are true for salt. Those who were switched to a salt-free diet said that over time they crave less salt. But how quickly do taste habits change? On average, study participants’ preferences changed over about XNUMX weeks.2 This does not mean that changes will not begin sooner: it is likely that a more serious change in nutrition will lead to faster taste adaptation. The degree of change in tastes is determined not by the amount of food, but by the frequency of its consumption. If you eat processed plant and animal foods as often as before, but in smaller portions, tastes are unlikely to change. If you want real change, eat these foods as little as possible.
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Start with simple and pleasant dishes
Identify a few foods that you particularly enjoy to start the transition. This will be the basis of your new menu, to which you will gradually add new products. The most important thing is convenience and ease of preparation. More complex recipes can be scheduled for the weekend when you have more time. Do not forget that literally every day there should be dark leafy greens on the table. Several leaves in a sandwich do not count. Greens can be eaten much more if steamed or added to other dishes.
Save your willpower
Try not to be tempted at home. Every time you pass a vase of candy, you deplete your willpower, even if you force yourself not to put your hand into it. And you may break down on candy or some other temptation you would like to avoid. If you know that you might make the wrong choice in a particular situation, decide in advance how to deal with it. For example, make a promise to yourself that every time you eat something unhealthy, you must first eat something healthy (such as an apple). Then wait 15 minutes and indulge yourself. But most likely, the desire will disappear. If you become aware that someone is bringing cookies to the office, plan to eat the fruit you brought with you first and the cookies later. And if you are hungry and you know that there will be a fast food stand on the way, do not go into it, but go to the nearest grocery store and buy something more useful. If you make decisions ahead of time and then stick to them, you will save willpower.
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Colin Campbell, Thomas Campbell
“Chinese Study”
Professor of biochemistry Colin Campbell and physician Thomas Campbell explain why cancer, stroke, diabetes are so common in modern civilization, how it is related to our diet and what we can do to strengthen our natural defense mechanisms.
Tell friends and family about your decision
When you manage to achieve the first changes, you may meet with a difficult task: you have to build new relationships with others. A person you like tries to do something nice for you, cooks, invites you. And to demand that he do all this on your terms is extremely impolite. How to be? If these are close friends or relatives and you know that they care about you, don’t be shy and tell them straight out that you’ve decided to take care of your health. Let them know that there are results, but certain rules must be followed. Hint that you will come with your dish and share it with those present, and then cook something tasty and give the hosts a nice gift. You can bring something healthy and tasty from vegetables, and you will be considered a hero, a wonderful cook who has improved all other dishes.
Don’t be too categorical
If a dinner party or a buffet was organized by people whom you don’t really know, you can do this: have lunch before the event, and take a lot of side dishes, salads, vegetables at a party, and only after that, if there is absolutely no way out, eat a small portion of the main course. If you are in good health and eat whole, plant-based foods 90-95% of the time, then a small piece of animal or refined food will not harm you. Sometimes you can afford some fish or seafood or enjoy the taste of dessert. If you even “taste” the main course, most hosts will feel respect for the work they’ve done.
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Use the “seems” strategy
In society, a drastic change in diet can be perceived as a threat to someone’s status. It happens unconsciously. How is it shown? Here are typical comments and questions:
- “Where do you get your protein (iron, calcium, etc.)?”
- “And what can you even eat?” (As if the obvious answer is “nothing.”)
- “Mmmm… I could never live without meat (milk and so on).”
- “You know, plants feel pain too.”
- “Do you want to try?” pointing to a piece of meat.
Such remarks are often made by people who see your lifestyle as a threat to their position. You seem to be trying to push them on the social ladder. You need to do everything in your power to calm those around you. The “seems” strategy is a good way to do this tactfully. Explain that this diet “seems” to be the right one for you. She seems to be working. You “seem” to lose weight and “seem” to feel better. There is no need to apologize for new habits, but you must reassure others that they are not in danger.
Take care of your health without rushing things. No need to worry and be perfect. These steps will help you be more conscious and motivated to maintain a healthy lifestyle. Keep learning and look for ways to put your heart and soul into social and family relationships, goals and motivation to live the life you have chosen.
Read more about this in Thomas Campbell’s book. .
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Thomas Campbell is a physician and co-author of the bestseller The China Study (Mann, Ivanov & Ferber, 2013), which has sold over 1 million copies. He is an instructor at the University of Rochester Medical School. Dr. Campbell is the Executive Director of The T. Colin Campbell Center for Nutrition Studies, a non-profit organization whose mission is to improve people’s health through science-based optimal nutritional solutions. In 2010 he was awarded a professional award in the field of family medicine.
1 R. Mattes «Fat preference and adherence to a reduced-fat diet». American Journal of Clinical Nutrition, 1993, vol. 57.
2 M. Bertino et al. «Long-term reduction in dietary sodium alters the taste of salt». American Journal of Clinical Nutrition, 1982, vol. 36.