Tag: Nutrition
7-Day Carnivore Diet Meal Plan For Building Muscle and Strength
There are several extreme diets out there. They often involve eliminating an entire class of macronutrients or food types. Over the last few years, the carnivore (meat-only) diet has been trending worldwide. While many people swear by its ability to promote weight loss and improve digestion and brain power, others decry its avoidance of fruits and vegetables.
This article lays out a complete seven-day carnivore diet meal plan. We’ll also explore the diet’s benefits and potential drawbacks, along with meal planning strategies and tips for adjusting the carnivore diet for specific goals.
Understanding the Carnivore Diet
Carnivore Diet
The carnivore diet, sometimes referred to as the zero-carb diet, involves only eating animal products, such as meat, dairy, and eggs. The diet’s origins can be traced back to 1856 when Bernard Moncriff wrote a book about his experiences of eating only meat and drinking milk for a year. Three decades later, the Salisbury Diet, consisting of 12 weeks of eating nothing but meat and hot water, came into vogue.
In the 1960s, bodybuilding training guru Vince Gironda had his athletes use a steak and eggs diet. This diet was supposed to be the secret that got Vince’s athletes so ripped. Then, in 2018 orthopedic surgeon Shawn Baker wrote a book called The Carnivore Diet. The diet soon became a viral sensation. Several well-known figures, including Jordan Peterson, became vocal advocates of the diet.
Baker points out that a meat-only diet was the norm for humans for nearly two million years. Only in the last 10,000 years did we begin growing crops. When that change was introduced, according to The Carnivore Diet, humankind experienced an explosion in diseases, including heart disease, cancer, and osteoporosis. These diseases did not exist when we were solely meat eaters.
The modern-day carnivore diet is designed to reset the metabolism and return to how we have evolved to eat.
Rules of the Carnivore Diet
The carnivore diet is pretty simple and is built upon the following rules:
Consume fatty meats, mainly from ruminant animals: These animals have a digestive system capable of digesting plant material. Fatty meats are extremely nutrient dense.
Fat should be your primary energy source: Get your fats from meats like ribeye steak, pork belly, chicken wings, and rack of lamb. You should also consume fatty fish such as mackerel, king salmon, and arctic char.
Cut out all plant foods: On this diet, you must eliminate all vegetables, fruits, grains, and legumes. This runs counter to what we are told in mainstream information sources. Yet, research indicates that plant foods may introduce toxic doses of carbohydrates, bacteria, and toxins into the body. [1] [2] [3]
Remove nuts and seeds: That means no walnuts, almonds, pistachios, flax seeds, or peanuts. Nuts contain antinutrients such as phytic acid and lectins, which may interfere with nutrient absorption and lead to digestive problems.
No alcohol: Because alcohol is made from fermented fruits and grains, it is forbidden on the carnivore diet. Alcohol also hurts fat digestion and dehydrates the body.
Related: Find Your Daily Protein Intake
Carnivore Diet + Intermittent Fasting
Intermittent fasting essentially boils down to timing your food intake so that you have an extended non-eating (or fasting) window each day. This promotes fat loss by depleting glycogen levels and forcing the body to turn to stored body fat for energy.
There are many ways to do intermittent fasting. One of the most popular is the 16/8 diet, where you fast for 16 out of every 24 hours. This is the version I follow. I stop eating at 7 pm and then fast until 11 am the following day. I then eat two meals during the eight hours between 11 am and 7 pm.
Intermittent fasting mimics how our ancestors would have eaten in the wild hundreds of thousands of years ago. They didn’t have access to food every couple of hours, so they went for long periods without food. And when they did find food, it was animal-based. As a result, intermittent fasting and the carnivore diet are a natural fit.
According to the 2020 Harvard Carnivore Diet Study, 83% of the 2029 carnivore dieters studied were following some type of intermittent fasting (IF) plan. For many, this was more because the fatty meat meals they ate were so filling than being a conscious decision to do IF. The health benefits reported in this study were nothing short of astounding.
Here are some highlights:
93% experienced significant weight loss
100% of people with diabetes came off their injectable medication
97% reported improvements with gastrointestinal problems [4]
The combination of intermittent fasting and the carnivore diet has also been shown to improve inflammation dramatically. Inflammation is associated with a high-carb diet, so the low to zero-carb nature of the carnivore diet makes it ideal for reducing inflammation. At the same time, intermittent fasting has been shown to reduce the markers of inflammation. [5]
Another benefit of combining the carnivore diet with intermittent fasting is improving gut health. The combination encourages the breakdown of fatty acids into ketones. These ketones help restore the intestine lining, promoting intestinal permeability. [6]
Related: Learn All About Intermittent Fasting
Benefits of the Carnivore Diet
The carnivore diet is a pretty radical departure from the conventional way of eating. Fortunately, there are some compelling reasons to follow it. Here are the top five:
1. Improved Digestion
At face value, the carnivore diet may appear terrible for your digestion. After all, we’ve been told that fiber is essential for digestive health, and the carnivore diet eliminates all fiber. Contrary to popular belief, though, fiber does not improve your digestion. It may help you go to the bathroom more frequently but can also cause bloating and stomach cramps.
A carnivore diet eliminates several trigger foods that can cause digestive issues, including grains, legumes, dairy, and certain vegetables. You will also be cutting out nutrients like lectins and phytates, which can irritate the gut lining. Instead, you will be filling up on animal-based proteins, which are far easier for the gut to digest than plant-based proteins.
The high levels of animal fats in the carnivore diet also stimulate the release of bile in the stomach. This improves the digestion of fat-soluble vitamins.
Improved Digestion
2. Helps Relieve Autoimmune Diseases
More than a hundred types of autoimmune disorders affect everything from the brain to the thyroid to the muscles. They are primarily caused by inflammatory foods that permeate the modern Western diet. These include soy, grains, and refined sugars. When you go on a carnivore diet, you cut these foods out, with immediate benefits to your autoimmune system.
The low carbohydrate intake on the carnivore diet also reduces inflammation levels, helping offset autoimmune problems. The nutrient density of the animal-based foods that are the focus of the carnivore diet also supports the immune system and improves autoimmune symptoms.
3. Improves Mental Health
The billions of neurotransmitters in our brains allow us to experience our memories, thoughts, and emotions. When they are out of balance, we can experience a wide range of issues, such as sadness and anxiety disorders. Eating meat frequently contributes to maintaining the equilibrium and health of your neurotransmitters, which elevates mood and enhances cognitive performance.
One study published in the International Journal of Behavioural Nutrition and Physical Activity found a correlation between eating meat less frequently than three times per week and a higher risk of mental health problems like anxiety and depression. [7]
Low-level meat eaters have been shown to produce lower levels of dopamine, the hormone that gives you a sensation of pleasure and well-being. Serotonin levels, a neurotransmitter that makes you feel calm and relaxed, are also reduced. Tyrosine and tryptophan, two amino acids abundant in meats, are used to make both hormones. According to a study in the Journal of Affective Disorders, meat eaters are 18% less likely to experience depression than vegetarians or vegans. [8]
4. Cardiovascular Health
Health organizations frequently advise people to decrease their meat intake to reduce the risk of developing cardiovascular disease. They draw attention to the fact that animal products generally include high levels of cholesterol and saturated fat, both of which have been linked to an increase in cardiovascular illness. According to conventional knowledge, eggs shouldn’t be consumed excessively because of their high cholesterol level. Similarly, excessive consumption of hamburgers and steaks has been advised against for the same reason.
Today, though, many medical professionals are changing their minds on this subject. We are discovering that meals high in cholesterol, such as eggs, red meat, and others, don’t necessarily lead to bad health. The real bad guys are trans fats, sugar, and carbs. The body needs cholesterol to function. It is a crucial part of cell membranes and is utilized to produce crucial compounds like hormones, fat-soluble vitamins, and bile acids that aid food digestion.
Additionally, considerably more cholesterol than you may consume through meat is naturally produced by the body. Therefore, eliminating foods high in cholesterol won’t significantly impact your blood cholesterol levels.
5. Weight Loss
Weight Loss
Weight management is among the most popular reasons for adopting a carnivore diet. It works for weight loss by limiting a person’s intake of carbohydrates, putting their body into ketosis, which is very similar to the ketogenic diet.
The body produces “ketones” while in ketosis, forcing it to use fat as fuel rather than glucose, which results in weight reduction. The carnivore diet is actually a stricter version of carb restriction than keto. It is more restrictive in terms of what foods are permitted. The carnivore diet involves consuming no carbohydrates, while the ketogenic diet permits a small amount.
Numerous studies have closely examined the effectiveness of the low-fat, restricted-calorie diet, the Mediterranean restricted-calorie diet, and the low-carb non-restricted-calorie diet. The outcomes were astounding. The low-carb non-restricted calorie diet produced the best benefits after two years in 95.4 percent of the study participants. [9]
Many theories exist as to why this is effective. According to one idea, meat tends to be more satiating, so even though you can consume more calories (non-restrictive), you inevitably eat less of it. In essence, you eat fewer calories because you feel full faster, which will help you manage your weight better.
Foods You Can Eat on the Carnivore Diet
Here are the foods you can eat on the meat-only diet:
Organ meats
Poultry
Fish
Meat
Eggs
Lard
Bone marrow
Butter
Salt and pepper
Milk
Yogurt
Cheese
Beverages You Can Drink on the Carnivore Diet
You must stick to the following liquids on the carnivore diet:
Water
Coffee (unsweetened and black)
Tea (unsweetened)
Foods That Are Not Allowed on the Carnivore Diet
Steer clear of these foods on a carnivore diet:
Vegetables
Fruit
Seeds
Nuts
Legumes
Bread
Pasta
Grains
Easing Into the Carnivore Diet
It is a good idea to transition gradually into the carnivore diet. A radical transition can be challenging, both nutritionally and psychologically. There is no need to give up all your favorite foods overnight.
Making one meal of the day a complete carnivore meal is an excellent place to start, and after you get used to it, you can move on to the next. Breakfast is one of the simplest meals to begin with. A quick and simple option would be some bacon or baked salmon. Replacing each element of a meal one at a time is an additional strategy for easing into the diet. For example, you can start by substituting more eggs for the toast in a meal of eggs, bacon, toast, cereal, and juice. The next day, you might have an extra slice of bacon in place of your cereal.
Then swap out the fruit the following day.
Nothing is wrong with completely giving up all non-meat foods, but just like quitting smoking, it is not something everyone can handle. Experiment to find a strategy that works best for you.
Sample Carnivore Diet Meal Plan
The following seven-day meal plan is designed for a person with a TDEE of 2,100 calories. To lose fat, reduce the daily calories by 210-315. To gain muscle, increase by the same amount.
Monday
Meal 1: 9 oz Ribeye Steak
Calories: 800
Carbs: 0g
Protein: 60g
Fat: 60g
Meal 2: Three Chicken Thighs
Calories: 600
Carbs: 0g
Protein: 50g
Fat: 45g
Meal 3: 9 oz Ground Beef
Calories: 700
Carbs: 0g
Protein: 60g
Fat: 50g
Total Daily Nutrition:
Calories: 2,100
Carbs: 0g
Protein: 170g
Fat: 155g
Tuesday
Meal 1: Bacon (2 rashers) and Eggs (3)
Calories: 600
Carbs: 1g
Protein: 20g
Fat: 55g
Meal 2: 9 oz Pork Chops
Calories: 700
Carbs: 0g
Protein: 55g
Fat: 50g
Meal 3: 9 oz Salmon Filet
Calories: 600
Carbs: 0g
Protein: 50g
Fat: 45g
Total Daily Nutrition:
Calories: 1,900
Carbs: 1g
Protein: 125g
Fat: 150g
Wednesday
Meal 1: 9 oz T-bone Steak
Calories: 900
Carbs: 0g
Protein: 70g
Fat: 70g
Meal 2: 9 oz Lamb Chops
Calories: 800
Carbs: 0g
Protein: 60g
Fat: 60g
Meal 3: 9 oz Shrimp
Calories: 400
Carbs: 0g
Protein: 80g
Fat: 8g
Total Daily Nutrition:
Calories: 2,100
Carbs: 0g
Protein: 210g
Fat: 138g
Thursday
Meal 1: 9 oz Beef Ribs
Calories: 900
Carbs: 0g
Protein: 60g
Fat: 70g
Meal 2: 9 oz Duck Breast
Calories: 600
Carbs: 0g
Protein: 45g
Fat: 45g
Meal 3: 9 oz Ground Turkey
Calories: 700
Carbs: 0g
Protein: 60g
Fat: 50g
Total Daily Nutrition:
Calories: 2,200
Carbs: 0g
Protein: 165g
Fat: 165g
Friday
Meal 1: 9 oz Sirloin Steak
Calories: 800
Carbs: 0g
Protein: 60g
Fat: 60g
Meal 2: Three Chicken Wings
Calories: 600
Carbs: 0g
Protein: 50g
Fat: 45g
Meal 3: 9 oz Bison Burger
Calories: 700
Carbs: 0g
Protein: 60g
Fat: 50g
Total Daily Nutrition:
Calories: 2,100
Carbs: 0
Protein: 170 g
Fat: 155 g
Saturday
Meal 1: 9 oz Ribeye Steak
Calories: 800
Carbs: 0g
Protein: 60g
Fat: 60g
Meal 2: 9 oz Ground Turkey
Calories: 700
Carbs: 0g
Protein: 60g
Fat: 50g
Meal 3: 9 oz Salmon Filet
Calories: 600
Carbs: 0g
Protein: 50g
Fat: 45g
Total Daily Nutrition:
Calories: 2,100
Carbs: 0
Protein: 170 g
Fat: 155 g
Sunday
Meal 1: 9 oz T-bone Steak
Calories: 900
Carbs: 0g
Protein: 70g
Fat: 70g
Meal 2: 9 oz Pork Chops
Calories: 700
Carbs: 0g
Protein: 55g
Fat: 50g
Meal 3: 9 oz Ground Beef
Calories: 700
Carbs: 0g
Protein: 60g
Fat: 50g
Total Daily Nutrition:
Calories: 2,300
Carbs: 0g
Protein: 185g
Fat: 170g
Carnivore Diet Calories and Macros
Regardless of what type of diet plan you are following, the basic principle of calorie equilibrium applies. If you eat more calories than your body burns off, you will gain weight; if you consume fewer calories, you will lose weight. To maintain weight, you should eat the same calories your body needs for daily energy.
The first step is determining how many calories your body needs daily. This is called your Total Daily Energy Expenditure (TDEE). You can work out your TDEE with this online calculator.
My TDEE is 2,713. So, to maintain my current weight, I need to shoot for an average of 2,700 calories per day. I need to eat 10-15% fewer calories to lose weight. This will create a caloric deficit, forcing my body to turn to stored body fat to meet the extra energy demand. That means I should eat between 2,430-2,295 calories for weight loss.
Combine a 10-15% caloric surplus with strength training to gain lean muscle mass. For me, that would work out to be 2,970-3,105 calories per day.
When it comes to your macros, protein is the most important. That’s because your carbohydrate intake will be zero. Studies suggest that the ideal protein intake to maintain or build muscle is between .7 and 1 gram per pound of body weight. [10]
I weigh 200 pounds, so my daily protein intake should be between 150 and 200 grams. If my goal were to lose or maintain my weight, I’d keep it at the lower end of that range, and if I were in a bulking phase, I’d set my goal at around 200 grams of protein each day. The remainder of my daily calories will come from fats.
Addressing Potential Concerns and Criticisms
The idea of cutting fruits and vegetables from their diet is alarming to most people. So, let’s address some common concerns and criticisms surrounding the carnivore diet to see if we can set matters straight.
Increased Cholesterol Levels
There is no denying that meat has a high saturated fat and cholesterol content. This causes the liver to create more cholesterol than the body requires for normal function. For example, a 3-ounce serving of prime rib comprises roughly 75 milligrams of cholesterol and 14 grams of fat, six of which are just saturated fat. That’s more than the American Heart Association’s daily recommended cholesterol intake.
But is high cholesterol necessarily a bad thing? Recent research has been challenging long-held assumptions. In a 2017 meta-study that included 68,000 patients, academics and cardiologists from 17 nations examined 19 heart disease studies. They discovered no connection between high LDL cholesterol and heart disease; evidence suggests people with higher cholesterol levels lived longer. [11]
One of the authors of the study, cardiologist Dr. Aseem Malhotra, commented: “The scientific evidence clearly reveals that we must stop fear-mongering when it comes to cholesterol and heart disease and focus instead on insulin resistance, the most important risk factor as a precursor to many chronic diseases.”
Insulin resistance is caused not by meat but by sugar and grains.
High Mercury Levels
There are some concerns about an unhealthy mercury intake resulting from eating a lot of fish on the carnivore diet. A healthy diet should include fish, which is rich in omega-3 fatty acids, high-quality protein, and other necessary nutrients. However, traces of mercury are present in practically every fish and shellfish. In general, eating fish does not provide a significant health risk for mercury poisoning. However, if consumed in large quantities, some fish and shellfish have greater mercury concentrations that could be harmful.
Avoid eating shark, swordfish, king mackerel, or tilefish whenever possible. Instead, choose seafood that has been shown to contain the least mercury, such as shrimp, canned light tuna, salmon, pollock, and catfish.
High Nitrate Levels
Processed meats like bacon, ham, sausages, and hot dogs usually have added nitrates. They serve as preservatives, helping in the reduction of dangerous bacterial growth. However, there is some proof that nitrites can harm cells and change into cancer-causing chemicals. The simplest way to avoid this issue is to reduce your intake of foods like smoked bacon, sausages, cold cuts, salami, jerky, and hams. Replace them with fresh meat on the bone.
Carnivore Diet Supplements
A carnivore diet that includes dairy and eggs covers your nutritional needs well. However, you can plug a few potential gaps with supplementation. I recommend three supplements:
Magnesium
Magnesium, which is primarily sourced from vegetables, nuts, and legumes, is critical for many bodily functions. To ensure you’re getting an adequate magnesium supply on the carnivore diet, consider taking 450 mg of magnesium citrate daily.
Vitamin C
Vitamin C is well known for its immunity-boosting properties. Because it is mainly found in citrus fruits, you will struggle to get enough of it on the carnivore diet. Therefore, we recommend supplementing with 500 mg of vitamin C daily.
Multivitamin
Taking a daily multivitamin is a smart insurance policy that will ensure that you’re getting adequate amounts of vitamins A, D, E, and K, all of which may be low when you’re only eating meat. Check that the multivitamin contains 100% of RDA’s essential vitamins and minerals.
FAQs
Is coffee allowed on a carnivore diet?
Technically. Coffee is not allowed on the carnivore diet. That’s because it is derived from plant-based products. However, many people on the carnivore diet make an exception in this case due to the proven health benefits that come with drinking coffee. Coffee is also low in carbohydrates and calories. Obviously, you cannot add sugar to your coffee on the carnivore diet. At the end of the day, it comes down to personal preference in terms of consuming coffee on the carnivore diet.
Do you have to eat organ meats on the carnivore diet?
No, eating organ meats is not mandatory on the carnivore diet. They are, however, encouraged due to their nutrient density and health benefits. Micronutrients are abundant in organ meats. They are especially plentiful in B vitamins, which promote energy. Including them in your diet will positively impact your overall health and give you more energy.
Organ meats also contain a lot of protein. Leucine, the most vital of the three branch-chain amino acids, is highly abundant in them. Leucine promotes protein synthesis, which is where muscle growth begins. The protein in organ meats is very bioavailable, meaning it will get into your muscle cells faster to promote protein synthesis.
Should I increase my electrolyte intake on the carnivore diet?
Yes, you should try to get extra electrolytes when on the carnivore diet. Electrolyte levels can run low on a low-carb diet like the carnivore diet. Low carbohydrate diets result in significantly less insulin release. Water leaves the body when insulin levels are low. You’ll lose electrolytes like magnesium, potassium, sodium, and water. This can leave you feeling lethargic.
I recommend salting your meats with Himalayan pink salt to prevent electrolyte loss while following the carnivore diet.
How strict should I be about cutting carbs when building muscle on a carnivore diet?
The keto diet is not the same as the carnivore diet. You will still be quite stringent about cutting carbs on a carnivore diet while trying to lose weight. However, you can relax some of your restrictions if you want to gain muscle bulk.
Carbs are necessary for muscular growth.
Your energy requirements on a carnivorous diet will be satisfied by fat. Your intake of carbohydrates will result in a favorable insulin response that will encourage protein synthesis. Additionally, it will improve your anabolic hormone response.
Eat a different amount of carbohydrates before and after working out. Consuming some carbohydrates before working out will also increase the intensity of your workouts. Consuming carbohydrates after exercise will refill glycogen reserves and hasten your recovery.
It will require some work to add extra carbohydrates to the carnivorous diet. Goat yogurt and honey are two carbohydrates that are suitable for carnivorous diets. Aim for about 100 grams of carbohydrates per day.
Conclusion
The carnivore diet isn’t for everybody. But the only way to know if it’s for you is to try it. The seven-day meal plan provided here gives you an excellent introduction to the diet. Simply repeat it for four weeks, then assess your results in terms of how you feel and how much you weigh. If you feel the need, reintroduce fruits and vegetables for a time before returning to a strict meat-only diet.
References
Ames BN, Profet M, Gold LS. Dietary pesticides (99.99% all natural). Proc Natl Acad Sci U S A. 1990 Oct;87(19):7777-81. doi: 10.1073/pnas.87.19.7777. PMID: 2217210; PMCID: PMC54831.
Al-Kharousi ZS, Guizani N, Al-Sadi AM, Al-Bulushi IM, Shaharoona B. Hiding in Fresh Fruits and Vegetables: Opportunistic Pathogens May Cross Geographical Barriers. Int J Microbiol. 2016;2016:4292417. doi: 10.1155/2016/4292417. Epub 2016 Feb 16. PMID: 26989419; PMCID: PMC4772400.
Falomir MP, Rico H, Gozalbo D. Enterobacter and Klebsiella species isolated from fresh vegetables marketed in Valencia (Spain) and their clinically relevant resistances to chemotherapeutic agents. Foodborne Pathog Dis. 2013 Dec;10(12):1002-7. doi: 10.1089/fpd.2013.1552. Epub 2013 Aug 27. PMID: 23980710.
Lennerz BS, Mey JT, Henn OH, Ludwig DS. Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a “Carnivore Diet”. Curr Dev Nutr. 2021 Nov 2;5(12):nzab133. doi: 10.1093/cdn/nzab133. PMID: 34934897; PMCID: PMC8684475.
Aeberli I, Gerber PA, Hochuli M, Kohler S, Haile SR, Gouni-Berthold I, Berthold HK, Spinas GA, Berneis K. Low to moderate sugar-sweetened beverage consumption impairs glucose and lipid metabolism and promotes inflammation in healthy young men: a randomized controlled trial. Am J Clin Nutr. 2011 Aug;94(2):479-85. doi: 10.3945/ajcn.111.013540. Epub 2011 Jun 15. PMID: 21677052.
Mihaylova MM, Cheng CW, Cao AQ, Tripathi S, Mana MD, Bauer-Rowe KE, Abu-Remaileh M, Clavain L, Erdemir A, Lewis CA, Freinkman E, Dickey AS, La Spada AR, Huang Y, Bell GW, Deshpande V, Carmeliet P, Katajisto P, Sabatini DM, Yilmaz ÖH. Fasting Activates Fatty Acid Oxidation to Enhance Intestinal Stem Cell Function during Homeostasis and Aging. Cell Stem Cell. 2018 May 3;22(5):769-778.e4. doi: 10.1016/j.stem.2018.04.001. PMID: 29727683; PMCID: PMC5940005.
Dobersek U, Wy G, Adkins J, Altmeyer S, Krout K, Lavie CJ, Archer E. Meat and mental health: a systematic review of meat abstention and depression, anxiety, and related phenomena. Crit Rev Food Sci Nutr. 2021;61(4):622-635. doi: 10.1080/10408398.2020.1741505. Epub 2020 Apr 20. PMID: 32308009.
Kohl IS, Luft VC, Patrão AL, Molina MDCB, Nunes MAA, Schmidt MI. Association between meatless diet and depressive episodes: A cross-sectional analysis of baseline data from the longitudinal study of adult health (ELSA-Brasil). J Affect Disord. 2023 Jan 1;320:48-56. doi: 10.1016/j.jad.2022.09.059. Epub 2022 Sep 23. PMID: 36162679.
Shai I, Schwarzfuchs D, Henkin Y, Shahar DR, Witkow S, Greenberg I, Golan R, Fraser D, Bolotin A, Vardi H, Tangi-Rozental O, Zuk-Ramot R, Sarusi B, Brickner D, Schwartz Z, Sheiner E, Marko R, Katorza E, Thiery J, Fiedler GM, Blüher M, Stumvoll M, Stampfer MJ; Dietary Intervention Randomized Controlled Trial (DIRECT) Group. Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. N Engl J Med. 2008 Jul 17;359(3):229-41. doi: 10.1056/NEJMoa0708681. Erratum in: N Engl J Med. 2009 Dec 31;361(27):2681. PMID: 18635428.
Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. PMID: 28698222; PMCID: PMC5867436.
Ravnskov U, de Lorgeril M, Diamond DM, Hama R, Hamazaki T, Hammarskjöld B, Hynes N, Kendrick M, Langsjoen PH, Mascitelli L, McCully KS, Okuyama H, Rosch PJ, Schersten T, Sultan S, Sundberg R. LDL-C does not cause cardiovascular disease: a comprehensive review of the current literature. Expert Rev Clin Pharmacol. 2018 Oct;11(10):959-970. doi: 10.1080/17512433.2018.1519391. Epub 2018 Oct 11. PMID: 30198808.
7-Day Carb Cycling Meal Plan
Eating healthy and working out go hand in hand, or they should! What you eat can have a direct impact on your training results. A poor diet can undermine your progress and could even mean you make no progress at all.
Subsequently, most exercisers follow an eating plan designed to support their workouts, and that matches their training goal. Unfortunately, there are a lot of diets to choose from, and while some are safe, effective, and healthy, many others are not. Sadly, some people cannot tell the difference between the good and the bad and end up following unsuitable or unsustainable plans.
Carb cycling has proven popular with bodybuilders and is gaining traction within the general fitness community.
In this article, we discuss why and how to do carb cycling and provide you with a sample 7-day meal plan to try.
What is Carb Cycling?
Food can be divided into three macronutrient groups – protein, fat, and carbohydrates. Your body uses protein for muscle repair and growth, fat for slow-release energy and energy storage, and carbs for instant energy. All three macro groups are important, and diets that contain all three are generally the healthiest and easiest to stick to.
However, lower-carb diets can be effective for weight loss, and cutting carbs may increase fat burning.
Unfortunately, low-carb diets can be hard to stick to and often lead to hunger and cravings. In addition, cutting carbs can also hurt your workouts, reducing intensity and duration. That’s because carbs are converted to and stored as glycogen, which is your body’s preferred fuel source during intense exercise. Fewer carbs mean less glycogen, and less energy, too.
With carb cycling, you consume more carbs on training days and fewer carbs when you are less active. This ensures you have the fuel you need to power through your workouts but are less likely to store fat on rest days.
Carb cycling means you can enjoy many of the benefits of a low-carb diet while still providing your body with the fuel it needs for intense exercise.
Related: Can Carbohydrates Improve Athletic Performance?
Sample carb cycling/training plan:
Monday – intense strength training/high-carb diet
Tuesday – low-intensity cardio/low-carb diet
Wednesday – intense strength training/high-carb diet
Thursday – intense strength training/high-carb diet
Friday – low-intensity cardio/low-carb diet
Saturday – intense strength training/high-carb diet
Sunday – rest/low-carb diet
Carb Cycling Meal Plan Benefits
Not sure if carb cycling is for you? Consider these benefits and then decide!
Less hunger and fewer cravings compared to a standard low-carb diet
Low-carb diets invariably lead to low blood glucose, which can trigger hunger and cravings. While you may be able to ignore these sensations for a couple of days, eventually, they’ll wear away your willpower, and you’ll break your diet.
With carb cycling, a carb-rich meal is never more than a day or two away, so you should experience fewer cravings and less hunger, and you won’t need to rely on your willpower as much. This should make a carb cycling meal plan easier to stick to than a standard low-carb diet.
Glycogen replenishment for better workouts
High-carb diets are commonly associated with improved athletic performance (1). As mentioned above, your body converts carbs into glycogen, which is your body’s preferred source of fuel during high-intensity exercise. Intense training depletes your glycogen stores, and lost glycogen must be replaced before you can repeat a similarly demanding workout.
Standard low-carb diets do not replenish muscle glycogen, and, as a result, once your stores are depleted, you’ll find it hard to train very hard or for long. Your muscles will basically be running on empty.
However, with carb cycling, glycogen-depleting workouts are accompanied by plenty of dietary carbs, ensuring your glycogen stores are restocked regularly. This ensures that you always have the energy you need to work out.
Increased fat burning
Low-carb diets have long been associated with fat burning and weight loss (2). When you cut carbs from your diet, your body has no choice but to start burning fat for fuel. Also, consuming a lot of carbs, especially during periods of sedentarism, can cause fat storage and weight gain.
Carb cycling could help you lose fat faster by eliminating the competition for fuel and making fat your primary energy source on your low-carb days.
Variety
Following the same diet day after day can soon become boring. Carb cycling is essentially two diets combined (low-carb and high-carb), so you should find it more varied and interesting.
Depending on your carb cycling plan, you probably won’t eat the same way for more than two days in a row. This variety can make carb cycling more appealing than a standard low-carb diet, especially for long-term use.
Carb Cycling Meal Plan Drawbacks
While carb cycling is popular and works, there are also a few of drawbacks to consider:
Macro tracking can be time-consuming and inconvenient
Needless to say, if you are going to manipulate your carbohydrate intake from one day to the next, you’ll need to count and track your macros. After all, if you don’t know how many grams of carbs, protein, and fat you are consuming, you won’t be able to adjust your intake.
While macro tracking is not as challenging or time-consuming as it used to be, you’ll still need to use an app or website to record your food intake.
Macro tracking does get easier the longer you do it, but initially, it can be a hassle. Some people also find it stressful. However, macro tracking is part and parcel of the carb-cycling diet.
It can take some of the enjoyment out of eating
Any diet, even a flexible one like carb cycling, can take some of the enjoyment out of eating. Food should be one of life’s pleasures, but carb cycling means you’ll need to be much more aware of what you eat. You may even have to turn down certain foods as they may not fit your diet, e.g., a slice of a colleague’s birthday cake on a designated low-carb day.
Eating out can be difficult
The carb cycling diet is quite prescriptive, and on high and low-carb days, you’ll have both macro and calorie goals to hit. This can make eating out very challenging, if not impossible. While some eateries publish nutritional breakdowns for the meals on their menu, there is no guarantee they will match your needs.
In most cases, carb cycling means you’ll have to prepare all your own meals, and eating out will have to be limited to the occasional cheat meal.
If you change your workouts, you’ll need to change your eating plan, too
With carb cycling, your meals should match your workouts. You eat fewer carbs on the days you are less active and more on the days you train. So, if you change your training, e.g., skip a workout or do an extra session, you’ll also need to alter your diet.
Not suitable for everyone
While carb cycling has the potential to be a safe diet and is not as restrictive as many other eating plans, it is not suitable for everyone. People who should not try carb cycling include those with diabetes, anorexia or other eating disorders, or nutritional deficiencies. If in doubt, speak to your doctor before trying carb cycling.
Sample 7-Day Carb Cycling Meal Plan
Carb Meal Plan
You can enjoy many of the benefits of carb cycling simply by eating more carbs (grains, potatoes, rice, fruit, legumes, pasta, etc.) on training days and minimizing your intake of those foods on rest or active recovery days.
However, to help take the guesswork out of carb cycling, here is a sample meal plan to try.
Adjust portion sizes and your caloric and macro intakes based on your nutritional needs and exercise goals. Use this handy Carb Cycling Calculator to determine your requirements.
Day 1 – High Carb
Suggested workout: Lower body strength training
Breakfast
1 cup of oatmeal
2 slices of wholemeal toast
2-3 eggs, cooked to taste
1 cup of orange juice
Snack
1 cup of natural yogurt
1 banana
¼ cup of mixed chopped walnuts
Lunch
8 oz. grilled chicken breast
2 cups of pasta with tomato sauce
Large mixed side salad
Snack
Protein shake
½ cup of granola with 1% milk (or non-dairy alternative)
Dinner
8 oz. grilled steak
1 medium-sized baked potato
1 cup of green beans
1 cup of fresh fruit salad
Day 2 – High Carb
Suggested workout: Upper body strength training
Breakfast
2-3 scrambled eggs
2 slices of wholemeal toast with butter
1 cup of cereal with 1% milk (or non-dairy alternative)
Snack
1 tuna pouch in oil
4-6 wholegrain crackers
Lunch
1 large turkey sandwich
2-3 plain rice cakes
1 apple
Snack
4 oz. of beef jerky
1 banana
Dinner
1 cup of beef chili
1 cup of cooked brown rice
Large mixed side salad
Day 3 – Low Carb
Suggested workout: Low-intensity cardio or rest day
Breakfast
3-egg omelet
4 oz. of grilled bacon
¼ cup of grated cheese
Snack
½ cup of mixed nuts
Lunch
1 large tuna salad
½ cup of cooked quinoa
Snack
2 oz. of string cheese
1 salmon pouch in oil
Dinner
8 oz. grilled fish fillet
Mixed oven-roast vegetables
Sugar-free Jell-O with heavy cream
Day 4 – High Carb
Suggested workout: Lower body strength training
Breakfast
2-3 pancakes with maple syrup
1 banana
Protein shake
Snack
1 apple
2 tablespoons of natural peanut butter
Lunch
Large bacon, lettuce, and tomato sandwich
1 oz. potato chips
1 cup 1% milk (or non-dairy alternative)
Snack
1 cup of fruit-flavored yogurt
1 oz. of raisins
Dinner
1 homemade 6 oz. grilled hamburger/cheeseburger
3 oz. potato wedges
2 cups of broccoli
Day 5 – Low Carb
Suggested workout: Low-intensity cardio or rest day
Breakfast
2-3 eggs cooked to taste
½ avocado
2 oz. of ham
Snack
6-8 carrot sticks
2 oz. of hummus
Lunch
6 oz. grilled chicken breast
Large mixed Greek salad
Snack
1 low-carb protein bar
Dinner
8 oz. grilled salmon fillet
1 cup of green beans
2 cups of cauliflower
½ cup of corn kernels
Day 6 – High Carb
Suggested workout: Upper body strength training
Breakfast
2-3 waffles with maple syrup
4 oz. of grilled bacon
½ cup of blueberries
Snack
2-3 hardboiled eggs
1 banana
Lunch
2 cups of chicken and noodle soup
4-6 wholegrain crackers
1 apple
Snack
4 oz. of mini pretzels
2 oz. of low-fat cream cheese
Dinner
1 homemade pizza with protein and vegetable topping, e.g., tuna and peppers
Large side salad
Day 7 – Low Carb
Suggested workout: Rest day
Breakfast
2-3 eggs, scrambled
1 oz. of American cheese
2 oz. of grilled bacon
Snack
1 cup of cottage cheese
¼ cup of mixed nuts
Lunch
1 large low-carb roast beef and vegetable wrap
1 cup 1% milk (or non-dairy alternative)
Snack
Berry and protein powder smoothie
Dinner
Chicken stir-fry with mixed vegetables
Zucchini noodles
7-Day Carb Cycling – FAQs
Do you have a question about our carb cycling meal plan or this type of diet in general? No problem, because we’ve got the answers!
1. Is carb cycling the same as keto?
Carb cycling involves both high-carb and low-carb days. In contrast, the ketogenic diet or keto is low carb all the time. Not eating more than 50 grams of carbs per day puts you into a state of ketosis, where your body has to make and use ketones for energy.
As even small amounts of carbohydrates can disrupt ketosis, it’s safe to say that carb cycling is not a type of ketogenic diet, and carb cycling and keto are not the same.
2. Is carb cycling safe?
Providing you eat healthy, natural foods during your carb cycling diet, this eating plan should be safe for most people. However, if you eat a lot of junk food, even if it fits your macros, you could be deficient in vitamins, minerals, and fiber, which is not good for your health.
That said, if you have difficulty stabilizing your blood glucose, suffer from diabetes, or have a history of eating disorders, you should speak to your doctor before starting a carb-cycling diet.
3. Will I lose weight by carb cycling?
The main factor that will determine whether or not you lose weight is the number of calories you consume relative to your TDEE or total daily energy expenditure.
For example, if you need to eat 2,000 calories to maintain your weight but only consume 1,500, your body will burn fat to compensate for the energy shortfall. In contrast, if you eat 2,500 calories but only need 2,000, you’ll gain weight instead.
Carb cycling makes it a little easier to lose weight and avoid weight gain, but your caloric intake is the most crucial factor to consider.
Related: Bulking vs. Cutting: The Best Methods to Accelerate Gains!
4. Is carb cycling good for building muscle mass?
Carb cycling comes from the world of bodybuilding, so it’s safe to say it can help you build muscle when combined with an appropriate training plan. The high-carb days provide your muscles with the energy they need for training, while carb intakes are lower on rest days, which should help minimize fat gain.
Carb and calorie cycling feature heavily in many diets, including Lean Gains, which is one of the most popular body recomposition training and eating plans.
5. How many high and low-carb days should I have in my carb cycling meal plan?
High-carb days should coincide with your most intense workouts. So, if you hit the gym three days a week, you should have three high-carb eating days. The remaining four days, where your activity levels are lower, should be paired with low-carb days.
This means you must sync your workout program with your eating plan. Failure to do so, e.g., an intense workout on a low-carb day, could compromise your workout and results.
6. What should my calories and macros be on the high and low-carb days?
Your calories and macros depend on several factors, including your weight, activity levels, carb tolerance, and training goals. As such, we can’t tell you what your calories and macros be on the high and low-carb days.
However, if you check out this calculator and enter all the requested information, you’ll receive all the details you need regarding both calories and macros.
7. How long can I stay on the carb-cycling meal plan?
Theoretically, you can continue carb cycling for as long as you like. It’s less a diet and more a sustainable style of eating and training. That said, you should not follow our 7-day plan for more than a couple of weeks as you’ll probably get bored with our food recommendations.
Use our plan to get you started, but then, as you get a feel for the high and low-carb days, start creating your own meals. However, make sure you track your macros to ensure you’re hitting all your nutrient targets.
Closing Thoughts
In a world where crazy diets and bad nutritional advice are all too common, carb cycling is like a breath of fresh air. The concept is simple – eat more carbs on training days and less when you are not so active.
This creates the ideal nutritional environment for building muscle and losing fat.
However, while carb cycling is straightforward in theory, it may be somewhat more complicated in practice. You’ll need to get into the habit of measuring and tracking your food intake, changing your diet from one day to the next, and synching your meals to your workout. Some people will this difficult and even stressful.
As such, carb cycling is not for everyone.
But, if you want to gain muscle while losing or avoiding unnecessary fat gain, carb cycling could be the approach you’ve been looking for. Give it a try, and let us know how you get on!
References:
Henselmans M, Bjørnsen T, Hedderman R, Vårvik FT. The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review. Nutrients. 2022 Feb 18;14(4):856. doi: 10.3390/nu14040856. PMID: 35215506; PMCID: PMC8878406. https://pubmed.ncbi.nlm.nih.gov/35215506/
Barber TM, Hanson P, Kabisch S, Pfeiffer AFH, Weickert MO. The Low-Carbohydrate Diet: Short-Term Metabolic Efficacy Versus Longer-Term Limitations. Nutrients. 2021 Apr 3;13(4):1187. doi: 10.3390/nu13041187. PMID: 33916669; PMCID: PMC8066770. https://pubmed.ncbi.nlm.nih.gov/33916669/
7-Day High-Protein Diet Plan for Weight Loss
You probably know that protein is the go-to macronutrient for building muscle and getting strong. But did you know it is just as vital for anyone trying to strip body fat?
Protein is, in fact, the key to winning the weight loss war. In this article, we discover what lies behind protein’s fat-fighting power and find out how you can optimize your diet to benefit from this amazing macronutrient. We’ve also included a complete seven-day protein diet plan for weight loss.
Protein and Weight Loss
The word protein is derived from the Greek word proteios, meaning ‘most important.’ It is one of the three macronutrients, along with carbohydrates and fats.
There are three ways protein helps us lose body fat:
It helps us build lean muscle tissue. Once you remove the water, muscle tissue is almost exclusively made of protein.
Protein has a higher thermic effect than carbohydrates and fat. Around 25% of protein calories are used during digestion, compared to just 6-8% for carbs and 2-3% for fat.
Protein fills you up, which helps you go longer between meals without feeling hungry.
A large number of studies have shown that the combination of these three factors is effective for fat loss. People that eat more protein lose more fat, retain more muscle tissue, and are satiated for longer throughout the day.
In contrast, studies have shown that lower protein intake leads to overeating, fat gain, and muscle loss. Such results have led some researchers to propound the protein leverage hypothesis, stating that humans should prioritize protein consumption over other dietary components. We eat more food when we have less protein in our meals and vice-versa. [1]
The protein leverage hypothesis seems to gel with what we see in society. Researchers have been scratching their heads for decades at the statistics which show that the wealthiest people in society are also the leanest, while the poorest people are the fattest. Of the three macronutrients, protein is the most expensive. So, if all you eat is low-quality, mass-produced food, you’ll need a lot more to reach your daily protein target.
The bottom line is that you will get bigger and fatter if you eat cheap, low-protein foods.
Not All Proteins Are Created Equal
Protein is a lot like a train engine, with many cars adjoined to it. Each of those cars is an amino acid. You may know that 60% of your body is water. Well, the balance of 40% is mostly taken up with protein. That is because protein is the building mortar of every single part of us. Our skin, hair, toes, muscle cells, and organs are all made of protein.
Animal Protein Sources
There are twenty amino acids, which are the building blocks of protein. Of these, nine are essential, meaning the human body cannot manufacture them, and they must come from the foods we eat. The nine essential amino acids are:
Phenylalanine
Valine
Threonine
Tryptophan
Methionine
Leucine
Isoleucine
Lysine
Histidine
When it comes to building muscle, leucine is the most important. Muscle is crucial to fat loss. That’s because muscle tissue takes five times more energy to maintain itself than fat tissue! So, every extra pound of muscle on your body will help you burn more calories throughout the day — even while sleeping.
As a result, a higher amount of muscle mass will give you a higher resting metabolic rate. You will also burn more calories during digestion.
Maximum protein synthesis happens when you have 1.5 grams of leucine in your muscle tissue. Leucine-rich foods include:
Chicken breast
Cottage cheese
Soybeans
Whey protein
How Much Protein Do You Need?
Researchers have tried to figure out the ideal protein intake in terms of protein leverage. They believe that 30% of total calories is about right.
In a meta-study, researchers examined 24 weight-loss studies that compared higher protein diets (25 to 35% of total calories) with standard protein calories (12 to 18%); study participants ate the same amount of fat and total calories. On average, individuals who ate more protein lost one pound more over various durations, from a month to a year. [2]
Now, you may think that one pound isn’t much. However, the subjects ate the same amount of food. Those eating more protein not only lost slightly more weight but also improved their body composition by gaining a small amount of muscle and eating more fat than those who ate less protein.
So, if you eat 2,000 calories daily, you must consume 750 protein calories daily. To find out how many grams that is, we need to divide that figure by four (because there are 4 calories in every gram of protein).
750 / 4 = 187.5 grams of protein
The most effective way to get this protein into your body is to spread it over the course of your day. Researchers have published several studies in which consuming six meals per day has proven more effective at weight loss than three larger meals. This generally works out to eating every three hours. In the case above, you consume 31.25 grams of protein at each of your six meals. [3]
As I mentioned at the start of this section, the most common belief about protein is that it builds muscle, which can improve your physique aesthetics and make you look like an athlete. But muscle also helps you stay lean by increasing your metabolic rate, enabling you to burn more calories throughout the day.
So, with every added gram of muscle tissue to your body, you transform your system into a fat-churning machine.
Protein for Weight Loss — The Research
Let’s look at some exciting research that has ramped up protein’s fat loss profile in recent years.
A 2014 study investigated the effects of protein intake on between-meal snacking and resultant weight loss. A group that was given dairy protein every four hours was compared to a control group that only ate protein once per day but was also fed every four hours. Not only did the protein group resist the urge to graze between meals, but their average weight loss after 28 days was also 17% greater than the control group. [4]
A 2011 study of overweight and obese men revealed that increasing your protein intake while reducing carbs at every meal resulted in greater body fat loss than only eating protein in the evening. [5]
In 2011, a study was undertaken that showed that eating an ample amount of protein for breakfast significantly reduced food cravings throughout the remainder of the day. The test subjects were teenagers who usually skipped breakfast. They were exposed to visual food responses after being given a normal versus a high-protein breakfast. Those given the high-protein breakfast exhibited significantly greater neural resistance to the temptations. [6]
Many studies have shown that eating protein throughout the day preserves lean muscle mass when a person is losing body fat. This was recently seen in a 2008 study published in the “Journal of the American Dietetic Association.” [7]
A 2002 study specifically showed that eating more protein leads to an increase in fat loss. [8]
Another major advantage of protein? Unlike carbohydrates or fats, eating more protein does not affect your insulin levels!
Several diets promise rapid weight loss. That is never what you want. You should only ever be interested in body fat loss. Why? Because weight loss usually means getting rid of a tiny bit of fat and a whole lot of muscle.
Your 7-Day High-Protein Meal Plan For Weight Loss
Your protein fat loss plan has three aspects:
Eating a quality protein source at every meal.
Eat five times daily (three meals and two snacks).
Your portions will be based on your hand size as follows:
Main meal: The size of your whole hand
Snack meal: The size of two thumbs
Day One
Breakfast:
1 whole hand-sized portion of scrambled eggs (2-3 eggs)
1 slice of whole-grain toast
1 small avocado
Calorie count: 400-450 calories
Total protein: 25 grams
Snack:
2 thumbs-sized portions of Greek yogurt (plain, unsweetened)
1 small handful of almonds
Calorie count: 200-250 calories
Total protein: 23 grams
Lunch:
1 whole hand-sized portion of grilled chicken breast
1 cup of mixed green salad (with vegetables of your choice)
1 tablespoon of olive oil and vinegar dressing
Calorie count: 350-400 calories
Total protein: 28 grams
Snack:
2 thumbs-sized portion of cottage cheese
1 small apple
Calorie count: 150-200 calories
Total protein: 22 grams
Dinner:
1 whole hand-sized portion of baked salmon
1 cup of steamed broccoli
1/2 cup of quinoa
Calorie count: 400-450 calories
Total protein: 23 grams
Day Two
Breakfast:
1 whole hand-sized portion of omelet made with 3 eggs, spinach, and feta cheese
1 slice of whole-grain toast
Calorie count: 400-450 calories
Total protein: 23 grams
Snack:
2 thumbs-sized portions of almond butter
1 small banana
Calorie count: 200-250 calories
Total protein: 25 grams
Lunch:
1 whole hand-sized portion of grilled chicken breast
1 cup of quinoa
1 cup of roasted vegetables (such as broccoli, bell peppers, and zucchini)
Calorie count: 400-450 calories
Total protein: 33 grams
Snack:
2 thumbs-sized portion of hummus
A handful of baby carrots
Calorie count: 150-200 calories
Total protein: 26 grams
Dinner:
1 whole hand-sized portion of lean beef steak
1 cup of sweet potato fries (baked)
1 cup of steamed asparagus
Calorie count: 400-450 calories
Total protein: 31 grams
Day Three
Breakfast:
1 whole hand-sized portion of Greek yogurt (plain, unsweetened)
1/2 cup of mixed berries
1 tablespoon of chia seeds
Calorie count: 300-350 calories
Total protein: 23 grams
Snack:
2 thumbs-sized portions of cashews
1 small orange
Calorie count: 200-250 calories
Total protein: 22 grams
Lunch:
1 whole hand-sized portion of grilled shrimp
1 cup of quinoa
1 cup of mixed green salad with cherry tomatoes and cucumber
Calorie count: 350-400 calories
Total protein: 27 grams
Snack:
2 thumbs-sized portions of turkey jerky
1 small pear
Calorie count: 150-200 calories
Total protein: 23 grams
Dinner:
1 whole hand-sized portion of baked cod
1/2 cup of brown rice
1 cup of stir-fried mixed vegetables (broccoli, snap peas, bell peppers)
Calorie count: 400-450 calories
Total protein: 33 grams
Day Four
Breakfast:
1 whole hand-sized portion of smoked salmon
1 whole-grain bagel
2 tablespoons of cream cheese
Sliced tomatoes and red onions
Calorie count: 400-450 calories
Total protein: 27 grams
Snack:
2 thumbs-sized portions of mixed nuts
1 small orange
Calorie count: 200-250 calories
Total protein: 23 grams
Lunch:
1 whole hand-sized portion of grilled tofu
1 cup of quinoa
1 cup of stir-fried vegetables (broccoli, bell peppers, carrots)
Calorie count: 350-400 calories
Total protein: 28 grams
Snack:
2 thumbs-sized portions of edamame
1 small apple
Calorie count: 150-200 calories
Total protein: 23 grams
Dinner:
1 whole hand-sized portion of roasted chicken breast
1/2 cup of whole-wheat pasta
1 cup of roasted Brussels sprouts
Calorie count: 400-450 calories
Total protein: 35 grams
Day Five
Breakfast:
1 whole hand-sized portion of egg white omelet with spinach, mushrooms, and low-fat feta cheese
1 slice of whole-grain toast
Calorie count: 300-350 calories
Total protein: 23 grams
Snack:
2 thumbs-sized portion of sunflower seeds
1 small banana
Calorie count: 200-250 calories
Total protein: 22 grams
Lunch:
1 whole hand-sized portion of grilled lean pork tenderloin
1/2 cup of quinoa
1 cup of mixed green salad with cherry tomatoes and cucumber
Calorie count: 350-400 calories
Total protein: 28 grams
Snack:
2 thumbs-sized portions of sliced turkey breast
1 small pear
Calorie count: 150-200 calories
Total protein: 23 grams
Dinner:
1 whole hand-sized portion of baked halibut
1/2 cup of wild rice
1 cup of steamed asparagus
Calorie count: 400-450 calories
Total protein: 35 grams
Day Six
Breakfast:
1 whole hand-sized portion of cottage cheese
1/2 cup of sliced strawberries
1 tablespoon of honey
Calorie count: 300-350 calories
Total protein: 23 grams
Snack:
2 thumbs-sized portions of almonds
1 small orange
Calorie count: 200-250 calories
Total protein: 21 grams
Lunch:
1 whole hand-sized portion of grilled salmon
1 cup of quinoa
1 cup of roasted vegetables (such as broccoli, bell peppers, and carrots)
Calorie count: 400-450 calories
Total protein: 27 grams
Snack:
2 thumbs-sized portions of guacamole
A handful of baby carrots
Calorie count: 150-200 calories
Total protein: 27 grams
Dinner:
1 whole hand-sized portion of lean ground turkey
Lettuce wraps with turkey, topped with diced tomatoes, onions, and avocado
Calorie count: 400-450 calories
Total protein: 33 grams
Day Seven
Breakfast:
1 whole hand-sized portion of spinach and mushroom omelet (made with 3 egg whites and 1 whole egg)
1 slice of whole-grain toast
Calorie count: 300-350 calories
Total protein: 23 grams
Snack:
2 thumbs-sized portions of trail mix (almonds, cashews, dried cranberries)
1 small banana
Calorie count: 200-250 calories
Total protein: 27 grams
Lunch:
1 whole hand-sized portion of grilled shrimp
1/2 cup of quinoa
1 cup of mixed green salad with cherry tomatoes, cucumber, and feta cheese
Calorie count: 350-400 calories
Total protein: 26 grams
Snack:
2 thumbs-sized portions of hummus
A handful of baby carrots and sliced bell peppers
Calorie count: 150-200 calories
Total protein: 24 grams
Dinner:
1 whole hand-sized portion of baked chicken breast
1 small baked sweet potato
1 cup of roasted Brussels sprouts with balsamic glaze
Calorie count: 400-450 calories
Total protein: 35 grams
Wrap Up
This seven-day high-protein weight loss diet plan can be a template for your long-term nutritional plan. Feel free to switch foods in this diet with your favorite protein sources and recipes. Just make sure to maintain similar calorie and protein counts in each meal.
Combine this diet plan with cardio and strength training to burn more calories, speed up your metabolism, and build lean muscle tissue. Do these things consistently, and you will be well on your way to achieving your weight loss goals.
References
Saner C, Senior AM, Zhang H, Eloranta AM, Magnussen CG, Sabin MA, Juonala M, Janner M, Burgner DP, Schwab U, Haapala EA, Heitmann BL, Simpson SJ, Raubenheimer D, Lakka TA. Evidence for protein leverage in a general population sample of children and adolescents. Eur J Clin Nutr. 2023 Jun;77(6):652-659. doi: 10.1038/s41430-023-01276-w. Epub 2023 Feb 16. PMID: 36797489; PMCID: PMC10247372.
Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.
Yasuda J, Tomita T, Arimitsu T, Fujita S. Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Men. J Nutr. 2020 Jul 1;150(7):1845-1851. doi: 10.1093/jn/nxaa101. PMID: 32321161; PMCID: PMC7330467.
Paddon-Jones, D., and Leidy, H. 2014. Dietary protein and muscle in older persons. Current Opinion in Clinical Nutrition and Metabolic Care 17(1): 5–11.
Leidy et al. 2011. The effects of consuming frequent, higher-protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring) 19(4): 818–24.”
Leidy et al. 2011. Neural responses to visual food stimuli after a normal vs higher protein breakfast in breakfast-skipping teens: A pilot fMRI study. Obesity (Silver Spring) 19(10): 2019–25.
Bopp et al. 2008. Lean mass loss is associated with low protein intake during dietary-induced weight loss in postmenopausal women. Journal of the American Dietetic Association 108(7): 1216–20.
Parker et al. 2002. Effect of a high-protein, high–monounsaturated fat weight-loss diet on glycemic control and lipid levels in type 2 diabetes. Diabetes Care 25(3): 425–30.
Intermittent Fasting For Women Over 40: Revealing the Secrets
After the age of 40, women may encounter difficulties when it comes to losing weight due to factors such as hormonal fluctuations, alterations in physical composition, and various life stressors.
As women grow older, their nutritional requirements also change. After 40, your estrogen level starts to drop. This leads to slower metabolism, increased insulin level, and impaired thyroid levels. These factors make you eat more, and due to less physical activity, you burn fewer calories, leading to muscle mass loss and fat accumulation. This results in significant weight gain in women after 40.
Intermittent fasting, or IF, is an excellent strategy for women over 40 to shed and keep weight off. It boosts your metabolism without restricting your food choices.
What is Intermittent Fasting?
Intermittent fasting involves alternating between periods of eating and fasting. IF does not bother with tracking calories; instead, it focuses on your eating schedule.
An intermittent fasting plan allows you to consume all foods within a specified period of a day. For example, a 16:8 plan involves fasting for 16 consecutive hours and eating in an eight-hour window.
During fasting, your insulin levels drop gradually, and the body starts to deplete its glycogen reserve (stored glucose) as energy.
When you repeat this process for multiple days, your body utilizes all the stored glycogen, leading to weight and fat loss. A recent study has revealed that intermittent fasting can be an excellent weight loss tool for obese people. [1].
Benefits of Intermittent Fasting For Women Over 40
For women over 40, intermittent fasting brings several health benefits:
Helps Induce Autophagy
Autophagy naturally declines with age. However, intermittent fasting boosts autophagy which helps our body to rest and heal. Our body cells recycle during autophagy to better adapt to stress. [2][3]
Promotes Weight Loss
Intermittent fasting can help limit calorie intake. In a 2018 study, it was found that intermittent fasting resulted in an average weight loss of 15 pounds in overweight adults in a three to 12-month duration. [4]
Another research indicated that overweight adults experienced a 3-8% bodyweight loss within 3 to 24 weeks of following an IF plan. [5]
Reduces Risk of Heart Disease
High blood pressure and increased LDL cholesterol and triglyceride levels are the major contributing factors to cardiovascular disease. A 2009 study of 16 obese males and females demonstrated that intermittent fasting helped them reduce their blood pressure by 8%, LDL cholesterol by 25%, and triglyceride levels by 32% in just eight weeks6], eventually reducing the risk of cardiovascular disease.
Helps Manage Diabetes
Women usually get diabetes after the age of 40. As per studies, people with type 2 diabetes can control their blood sugar levels with intermittent fasting. [7][8]
Intermittent fasting helps lower insulin levels and reduce insulin resistance. However, if you have diabetes, you must consult a doctor before starting an intermittent fasting plan. [9]
Increases Longevity
A study on 2,000 adults was done over four years, of which 20% were intermittent fasting for at least five years. It was found that IF improved longevity, metabolic response, tissue resurgence, and various health markers and reduced age-induced diseases. [10]
Helps Improve Mental Health
According to research, intermittent fasting improves mental well-being. It also helps alleviate depression and boosts emotional health. [11][12]
Preserves Muscle Mass
Intermittent fasting can help with body recomposition. The eat-fast aspect of IF helps maintain muscle mass and burn more calories.[13] Also try our body recomposition calculator.
Best Intermittent Fasting Plans For Women Over 40
There is no one-size-fits-all approach to intermittent fasting, especially for women. Some best intermittent fasting plans for women over 40 are discussed below.
The Crescendo Method
This plan includes fasting for 12 to 16 hours for two to three non-consecutive days distributed evenly across the week. It is usually recommended for women who are new to intermittent fasting. The shorter fasting periods are usually kinder on women’s hormone levels.
The Eat-Stop-Eat Method
Eat-stop-eat method involves fasting for two non-consecutive days in a week. You must fast for the entire 24-hour period for those two days. For the remaining five days of the week, you can eat normally. However, you must eat mindfully to avoid unnecessary calorie consumption.
The 5:2 Diet Method
In 5:2 method, you can eat normally for five days and must fast for the remaining two days in a week. During your fasts, you can eat a limited amount of calories (around 500) per day. The two fasting days should be non-consecutive.
Research indicates that this intermittent fasting regimen helps improve cardiometabolic health by reducing insulin resistance, blood pressure, LDL cholesterol, triglycerides, and oxidative stress. [14]
The 16:8 Method
16:8 method involves fasting for 16 consecutive hours and meeting your daily calorie needs within eight hours. This is a popular plan because it is less restrictive and usually suits everyone’s regimen. A 2016 study suggests that this IF plan, along with strength training, could help build muscle mass while losing fat. [15]
Although no foods are off-limit in this plan, you shouldn’t binge on junk food during the eating window. Instead, you should eat nutrient-dense whole foods.
The Alternate-Day Fasting Method
As the name suggests, it involves fasting every alternate day and eating a healthy diet on non-fasting days. However, you can consume up to 500 calories on your fasting days.
According to research, alternate-day fasting helps reduce obesity, heart disease, oxidative stress, and inflammation. [16]
How Can Women Over 40 Safely Implement Intermittent Fasting?
Although intermittent fasting barely has any adverse effects, it is not as easy for ladies over 40 as women in their 20s or 30s. Women over 40 need to be extra cautious while following this pattern of fasting because of the following:
A sluggish metabolism
Hormonal imbalances
Higher stress level
Considering the above factors, women above 40 must calibrate their fasting pattern in the following ways.
Continue Fasting For a Longer Duration
Women over 40 need to fast longer to reap the benefits of IF. Fasting for extended hours will help you achieve your weight loss goals faster. It will keep a check on your daily calorie consumption as well.
Have More Protein
Protein plays a crucial role in any kind of fasting. When you have adequate protein, it helps increase your muscle mass and reduce fat. More protein in your diet makes you feel less hungry, leading to less calorie intake. Try our protein intake calculator.
Drink Plenty of Water
Water helps remove toxins from your body, and it turns out to be more effective during intermittent fasting. Water also keeps you satiated, leading to less calorie intake, and eventually helps shed those extra kilos. Find your optimal water intake.
Healthy Meal Plans
Just fasting may not be enough to reap all the intermittent fasting benefits. Combining intermittent fasting with healthy meal plans is a must. Consider adding a lot of veggies, fruits, low-fat milk, whole grains, lean meat, and healthy fats to your diet.
Focus on Portion Control
A portion is the amount of food you eat at a time, which can be more or less than the recommended serving size. Even if you can eat anything during the eating window, controlling the portion size is crucial for weight loss. Find calorie breakdown per meal.
Exclude the Unhealthy Eating Habits
To enhance the advantages of intermittent fasting, you must exclude these unhealthy habits from your fasting regimen:
Eating fast
Munching while watching TV
Snacking directly from the packets instead of in a bowl or plate
Binge eating during weekends
Late night snacking
Consuming alcohol
Related: 7 Ways To Stop Binge Eating – For Good!
Manage Sleep
A good night’s sleep is essential to maintain a healthy weight during intermittent fasting. Lack of sleep may cause an impaired metabolism in women over 40 doing intermittent fasting. Not having enough sleep can have a negative impact on appetite hormones and can cause weight gain.
Consult your Doctor
If you are a woman over 40, you must consult a registered healthcare practitioner to determine the suitability of intermittent fasting for you. Talk to your doctor before opting for intermittent fasting if you have any of the following conditions:
An autoimmune condition
Eating disorder
Hypoglycemia or low blood sugar tendency
You are trying to conceive
Pregnant or breastfeeding
Diabetes
You are underweight
History of amenorrhea or missed periods
Best Foods for Intermittent Fasting for Women Over 40
Eating nutritious food is crucial to avoid hunger during intermittent fasting and managing a healthy weight. Here are some choices of foods to consider.
Vegetables: Brussels sprouts, cauliflower, cucumber, broccoli, and green leafy vegetable such as bok choy, arugula, collard greens, kale, spinach, etc.
Fruits: Bananas, apples, oranges, berries, pears, peaches, grapes, tomatoes, etc.
Proteins: Poultry, meat, eggs, fish, legumes, nuts, seeds, etc.
Whole grains: Brown rice, oats, barley, quinoa, bulgur wheat, etc.
Healthy fats: Olive oil, avocados, low-fat dairy products like cheese, low-fat milk, and yogurt
Omega 3: Tuna, sardine, mackerel, cod, salmon, anchovies, herring, etc.
Frequently Asked Questions
Is intermittent fasting safe for women over 40?
There are no known disadvantages or side effects of intermittent fasting. Women over 40 face slow metabolism and hormonal issues, and intermittent fasting can be beneficial in such conditions. Intermittent fasting is safe for women. In fact, it can help in weight loss, reduce the risk of heart disease, help manage diabetes and improve longevity and mental health.
How can a 40-year-old woman lose weight fast?
Here are some tips that will help you lose weight faster if you are a woman over 40:
Eat healthy food
Practice portion control
Plan your meals well in advance
Add more fiber to your diet
Control your carb intake
Stay away from processed food
Avoid sugary beverages, excess salt, and sugar
Keep yourself active and workout diligently
Hydrate yourself adequately
Focus on quality sleep
What is the best intermittent fasting plan for women over 40?
The most recommended and sustainable fasting plan for women over 40 is the 16:8 diet plan, where you fast for 16 hours and eat within an eight-hour window.
Wrapping Up
Intermittent fasting has many benefits to offer to women over 40. But when you plan to implement intermittent fasting into your regimen, it should gel with your lifestyle. It should not make you feel weak or drained.
It is normal to feel hungry during the initial phases of an intermittent fasting plan. You might also get exhausted if you combine your fasting regimen with exercise during the first few days. But, if you encounter fatigue, dizziness, soreness, or exhaustion, your body is not ready for the new diet plan. Listen to your body and act accordingly.
References
Welton, S., Minty, R., O’Driscoll, T., Willms, H., Poirier, D., Madden, S., & Kelly, L. (n.d.). Intermittent fasting and weight loss: Systematic review. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/
The effect of fasting or calorie restriction on autophagy induction: A review of the literature – PubMed. (2018, November 1). PubMed. https://doi.org/10.1016/j.arr.2018.08.004
Chung, K. W., & Chung, H. Y. (2019, December 2). The Effects of Calorie Restriction on Autophagy: Role on Aging Intervention. PubMed Central (PMC). https://doi.org/10.3390/nu11122923
Intermittent fasting interventions for the treatment of overweight and obesity in adults: a systematic review and meta-analysis – PubMed. (2018, February 1). PubMed. https://doi.org/10.11124/JBISRIR-2016-003248
Patterson, R. E., Laughlin, G. A., Sears, D. D., LaCroix, A. Z., Marinac, C., Gallo, L. C., Hartman, S. J., Natarajan, L., Senger, C. M., Martínez, M. E., & Villaseñor, A. (2015, April 6). INTERMITTENT FASTING AND HUMAN METABOLIC HEALTH. PubMed Central (PMC). https://doi.org/10.1016/j.jand.2015.02.018
Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults – PubMed. (2009, November 1). PubMed. https://doi.org/10.3945/ajcn.2009.28380
Arnason, T. G., Bowen, M. W., & Mansell, K. D. (2017, April 15). Effects of intermittent fasting on health markers in those with type 2 diabetes: A pilot study. PubMed Central (PMC). https://doi.org/10.4239/wjd.v8.i4.154
Cho, Y., Hong, N., Kim, K. W., Cho, S. J., Lee, M., Lee, Y. H., Lee, Y. H., Kang, E. S., Cha, B. S., & Lee, B. W. (2019, October 9). The Effectiveness of Intermittent Fasting to Reduce Body Mass Index and Glucose Metabolism: A Systematic Review and Meta-Analysis. MDPI. https://doi.org/10.3390/jcm8101645
The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women – PubMed. (2011, May 1). PubMed. https://doi.org/10.1038/ijo.2010.171
Abstract 11123: Intermittent Fasting Lifestyle and Human Longevity in Cardiac Catheterization Populations:https://www.ahajournals.org/doi/10.1161/circ.140.suppl_1.11123
Effect of intermittent vs. daily calorie restriction on changes in weight and patient-reported outcomes in people with multiple sclerosis – PubMed. (2018, July 1). PubMed. https://doi.org/10.1016/j.msard.2018.05.002
Influence of short-term repeated fasting on the longevity of female (NZB x NZW)F1 mice – PubMed. (2000, May 18). PubMed. https://doi.org/10.1016/s0047-6374(00)00109-3
Intermittent Fasting Promotes Fat Loss With Lean Mass Retention, Increased Hypothalamic Norepinephrine Content, and Increased Neuropeptide Y Gene Expression in Diet-Induced Obese Male Mice – PubMed. (2016, February 1). PubMed. https://doi.org/10.1210/en.2015-1622
Cardiometabolic Benefits of Intermittent Fasting – PubMed. (2021, October 11). PubMed. https://doi.org/10.1146/annurev-nutr-052020-041327
Moro, T., Tinsley, G., Bianco, A., Marcolin, G., Pacelli, Q. F., Battaglia, G., Palma, A., Gentil, P., Neri, M., & Paoli, A. (2016, October 13). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males – Journal of Translational Medicine. BioMed Central. https://doi.org/10.1186/s12967-016-1044-0
Johnson, J. B., Summer, W., Cutler, R. G., Martin, B., Hyun, D. H., Dixit, V. D., Pearson, M., Nassar, M., Maudsley, S., Carlson, O., John, S., Laub, D. R., & Mattson, M. P. (2006, December 14). Alternate Day Calorie Restriction Improves Clinical Findings and Reduces Markers of Oxidative Stress and Inflammation in Overweight Adults with Moderate Asthma. PubMed Central (PMC). https://doi.org/10.1016/j.freeradbiomed.2006.12.005
Best Vegan Bodybuilding Meal Plan For Bulking and Cutting
Over the past few years, one of the biggest nutritional movements has been a massive shift to vegetarianism and veganism. That trend has affected all sectors of society. Bodybuilders have been especially keen to embrace the vegetarian lifestyle. Going meatless, of course, flies in the face of the traditional bodybuilding diet of chicken, eggs, and tuna. So, how can you still pack on quality muscle when you can’t eat meat?
This article answers that question by laying out a seven-day vegan bodybuilding meal plan for bulking and cutting. It will also address the benefits and drawbacks of vegan bodybuilding, consider the best sources of the key macronutrients and address the most frequently asked questions about vegan bodybuilding.
What is Vegan Bodybuilding?
Vegan bodybuilding involves developing your body to enhance lean muscle mass and minimize body fat while eliminating all animal-based foods from your diet. Veganism is a stricter form of animal-based food exclusion than vegetarianism, which excludes meat, fish, and seafood.
Vegans avoid animal products. This includes everything vegetarians avoid but adds dairy products such as milk and cheese, eggs, honey, gelatin, and food additives derived from animal sources.
Vegans fall into two categories — raw-food vegans and whole-food vegans, who only consume unprocessed or minimally processed plant-based foods.
A vegan bodybuilding meal plan differs from a standard vegan meal plan in its macronutrient content. Bodybuilders require more proteins and fats to build muscle and provide energy. The carbohydrate counts will be about the same.
Read also: 12 Vegan Bodybuilders That Will Motivate You To Go Plant-Based
Vegan Dieting for Muscle Gain & Fat Loss
Whether you are following a vegan or carnivore diet, calorie intake is a key consideration. To build muscle, you must create a caloric surplus, where you take in more calories than you expend. Conversely, to lose body fat, you need a caloric deficit so that your caloric intake is less than your body’s energy needs. This forces your body to use stored energy (body fat) to meet its daily energy needs.
The first step to determining your caloric needs is to determine your maintenance calorie level. You must consume this number of calories daily to meet your energy needs. Check out this calculator to determine your ideal daily calorie intake.
You should consume 10-15% more than your maintenance level to build lean muscle mass. So, if you require 2,500 calories per day to meet your energy needs, you should aim for between 2,750 and 2,875 calories per day to add muscle mass.
To lose body fat, consume 10-15% fewer calories than your maintenance level. At a 2,500-calorie maintenance level, you should consume between 2,125 and 2,250 daily calories.
Vegan foods are generally less calorie dense than animal-sourced foods. That means vegans may have to eat more to reach their daily calorie goal. Rather than eating three huge meals, I recommend having five or six smaller meals spread approximately three hours apart over the course of the day.
Vegan Bodybuilding Protein Sources
Vegan proteins are derived from plants. The category ‘plants’ include everything from vegetables like corn and spinach to legumes like nuts and seeds and wholegrains such as oats and rice. In fact, provided that the protein source is not an animal, it is considered a plant protein.
The Recommended Daily Allowance (RDA) for protein is 0.8 grams per pound of body weight. That is fine for sedentary people. However, gym goers require more than that, depending on their goals. If your goal is to build muscle mass, you should increase your protein intake to between 1.2 and 1.5 grams per pound of body weight. [1]
Benefits of Plant-Based Proteins
The biggest adjustment you’ll have to make when you turn vegan is to find new protein sources. Getting complete amino acid profiles from vegan protein sources is more challenging. Here are three reasons why it may be well worth the effort:
Weight Loss
Some research suggests that plant-based proteins are more effective than animal-based proteins at encouraging weight loss. One study published in the 2016 Journal of General Internal Medicine found that following a general vegetarian diet, including vegan protein powders, was more effective in achieving weight loss goals than non-vegetarian weight loss diets. [2]
Protein, in general, is excellent for encouraging weight loss. It is the most satiating macronutrient and takes the most energy to digest. Plant-based proteins are even better for weight loss because they have far less saturated fat and fewer calories. [3]
General Health
Many people, especially young guys, who are determined to bulk up, eat too many animal proteins. This can lead to an increased risk of heart disease and kidney complications. Another problem with too much animal protein is that it is rich in heme iron. Too much of this iron can cause oxidative stress and free radical damage.
When you choose plant-based proteins, you reduce the risk of these complications. In addition, plant proteins supply your body with important phytonutrients. These natural chemicals help prevent disease, strengthen the immune system, and help offset the natural health declines associated with aging.
Environmental Friendliness
Switching to plant-based proteins is a smart move in terms of helping the environment. Reducing animal product consumption helps reduce the carbon footprint, saves precious water, and creates far less waste.
Best Plant Protein Sources
Black Bean: 15 grams of protein per 1 cooked cup
Chickpeas: 15 grams of protein per 1 cooked cup
Edamame: 17 grams of protein per 1 cooked cup
Tempeh: 31 grams of protein per 1 cooked cup
Tofu: 20 grams of protein per 1 cooked cup
Lentis: 18 grams of protein per 1 cooked cup
Plant-Based Protein Powders
Although most plant-based sources of protein do not contain all of the essential amino acids, many plant-based protein powders include a blend of sources that work together to provide you with your full complement of the essential amino acids. Of all the plant-based protein powders, brown rice protein powder is one of the best. It includes peptides that boost weight loss more than white rice or soy protein. It has also been shown to reduce the glycemic index response and improve liver function.
Related: Best Vegan Protein Powders Reviewed
Vegan Bodybuilding Carbohydrate Sources
Carbohydrate sources for vegan bodybuilders will not differ significantly from those of a meat-eating bodybuilder. That’s because the best sources of healthy, muscle-building carbohydrates for bodybuilders are rice, fruits, and vegetables.
Unlike other types of food, carbohydrates become immediately available as energy as soon you put them into your mouth. If we don’t require the energy immediately, it is stored for later use. The body stores carbs as glycogen in the muscles and the liver as a source of energy for movement and daily function. [4]
However, the human body can only hold around 100 grams of glucose in the liver and about 400 grams in the muscles. When energy intake is abundant with very little energy output, the muscle and liver stores rapidly fill up, and the excess is stored as body fat.
Carbs prevent the breakdown of muscle tissue. They do this by promoting an anabolic environment, thanks to their ability to stimulate insulin release. This helps counter the catabolic state you get into when you train heavy with weights. [5]
By eating the right sorts of carbs at the right times, you can prevent muscle tissue loss and keep your metabolism revved up for optimal anabolic response and fat loss. High-intensity activity, such as weight training, is fueled by carbs through a process called glycolysis. In fact, carbs are the body’s preferred energy source for vigorous exercise. It will help you to most efficiently generate adequate energy by promoting ATP production, which is the body’s primary energy system.
When you work out, you quickly use up your body’s limited glycogen stores. Taking in carbs after your workout will restore these levels, providing the energy you need to recover and rebuild your body.
Here are some exceptional carbs sources for vegan bodybuilders:
Rice
Sweet Potatoes
Yams
Cereals
Grains
Broccoli
Asparagus
Cauliflower
Spinach
Lettuce
Brussels sprouts
Related: Carbohydrate Calculator
Vegan Bodybuilding Fat Sources
Fats are an important macronutrient for bodybuilders. Containing more than double the number of calories per gram than proteins or carbs, they represent a nutrient-dense way to up your calorie count when bulking. Fats are involved in the production of many hormones, including testosterone. They’re also a concentrated energy source, providing long-lasting energy for workouts lasting more than an hour.
Fats can be classified into three groups:
Saturated
Unsaturated
Trans Fats
By far, the worst of the three is trans fats. These have been shown to raise LDL (bad) cholesterol levels while, at the same time, reducing HDL (good) cholesterol. You can eat saturated fats in moderation, but the show’s real star is the unsaturated kind. These healthy fats have been shown to act in just the opposite way to trans fats — they increase HDL and lower LDL cholesterol. The more unsaturated fats you get into your day, the healthier you will be. [6]
Switch Up Your Oils
One of the best ways to add healthy fats to your meals is to remove your old cooking oil and replace it with olive oil. The active ingredient in olive oil is oleic acid, which has been shown to produce a whole host of health benefits, including reducing inflammation and fighting free radical damage.
Omega-3 fatty acids are a superstar when it comes to healthy fats. They will benefit your body and your brain, having the ability to bring down triglyceride levels, improve the symptoms of many diseases such as arthritis and Parkinson’s and improve memory and cognitive ability. The best source of omega-3 is fatty fish. You can also get them from avocados, chia seeds, walnuts, and flaxseeds. To ensure a steady daily supply of omega-3s, you can also take them in supplement form. [7]
Here are half a dozen healthy fats to include in your vegan meal plan:
Nuts and seeds, such as almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds
Avocado
Coconut oil
Nut butter
Plant-based oils
Olive oil
Related: Fat Intake Calculator
7-Day Vegan Bodybuilding Meal Plan for Bulking
Here is the seven-day vegan meal plan for bulking:
Day 1:
Meal
Foods
Protein (g)
Carbs (g)
Fats (g)
Calories
Meal 1 (8:00 AM)
Vegan protein pancakes with maple syrup and a side of fruit
30
60
10
550
Meal 2 (11:00 AM)
Tofu scramble with vegetables, whole wheat bread, and avocado
25
40
20
450
Meal 3 (2:00 PM)
Quinoa and black bean bowl with mixed veggies and guacamole
30
60
15
600
Meal 4 (5:00 PM)
Vegan protein smoothie with almond milk, banana, and peanut butter
25
50
15
500
Meal 5 (8:00 PM)
Lentil curry with brown rice and steamed vegetables
40
70
10
700
Meal 6 (11:00 PM)
Chickpea salad with mixed greens, veggies, and tahini dressing
20
30
15
350
Total
170
310
85
3,150
Day 2-7: Follow a similar pattern as Day 1, adjusting the food choices and portion sizes as desired.
Here are some food options for each meal:
Meal 1 (8:00 AM): Vegan protein pancakes made with plant-based protein powder, oats, almond milk, and topped with maple syrup. Serve with a side of fresh fruit.
Meal 2 (11:00 AM): Tofu scramble cooked with vegetables (such as bell peppers, spinach, and onions), served with whole wheat bread and sliced avocado.
Meal 3 (2:00 PM): Quinoa and black bean bowl with a variety of mixed vegetables (such as roasted sweet potatoes, corn, and bell peppers) and a dollop of guacamole.
Meal 4 (5:00 PM): Vegan protein smoothie made with almond milk, a ripe banana, plant-based protein powder, and a spoonful of peanut butter.
Meal 5 (8:00 PM): Hearty lentil curry prepared with coconut milk and spices and served with brown rice and steamed vegetables (such as broccoli, cauliflower, and carrots).
Meal 6 (11:00 PM): Chickpea salad with mixed greens, colorful vegetables (such as cherry tomatoes, cucumbers, and bell peppers), and a creamy tahini dressing
Related: Bulking Calculator
7-Day Vegan Bodybuilding Meal Plan for Cutting
Use the following meal plan to get peeled:
Day 1:
Meal
Foods
Protein (g)
Carbs (g)
Fats (g)
Calories
Meal 1 (8:00 AM)
Overnight oats with almond milk, chia seeds, and berries
20
50
10
400
Meal 2 (11:00 AM)
Whole wheat toast with avocado and tomato slices
10
30
15
300
Meal 3 (2:00 PM)
Quinoa salad with mixed vegetables and chickpeas
25
40
10
450
Meal 4 (5:00 PM)
Rice cakes with almond butter and sliced banana
10
40
15
350
Meal 5 (8:00 PM)
Tofu stir-fry with broccoli, bell peppers, and brown rice
30
50
15
500
Meal 6 (11:00 PM)
Mixed nuts and seeds
15
10
20
250
Total
110
220
85
2,250
Day 2-7: Follow a similar pattern as Day 1, adjusting the food choices and portion sizes as desired.
Here are some food options for each meal:
Meal 1 (8:00 AM): Overnight oats with almond milk, chia seeds, berries, and a sprinkle of nuts.
Meal 2 (11:00 AM): Whole wheat toast topped with mashed avocado, tomato slices, and a drizzle of lemon juice.
Meal 3 (2:00 PM): Quinoa salad with mixed vegetables (such as cucumber, bell peppers, and cherry tomatoes), chickpeas, and a light dressing.
Meal 4 (5:00 PM): Rice cakes spread with almond butter and topped with sliced banana.
Meal 5 (8:00 PM): Tofu stir-fry with broccoli, bell peppers, snap peas, and brown rice, seasoned with low-sodium soy sauce or other preferred spices.
Meal 6 (11:00 PM): A handful of mixed nuts and seeds (such as almonds, walnuts, pumpkin seeds, and sunflower seeds).
Related: Weight Loss Calculator
Vegan Bodybuilding Pros
Many people turn to a vegan lifestyle for ethical reasons. There are, though, some very practical benefits that come with adopting a vegan bodybuilding lifestyle. Here are four benefits of becoming a vegan bodybuilder:
Nutrient Density
A diet built around plant-based foods will overflow with essential nutrients like vitamins, minerals, antioxidants, and phytochemicals. Eating such a wealth of health-giving compounds daily will fortify your immune system, boost your natural energy reserves and keep you running on all cylinders.
Low Saturated Fats
Foods sourced from animals are much higher in saturated fats than plant-based foods. By eliminating meats and dairy products from your diet, you will reduce your LDL cholesterol level while promoting low body fat levels. Cutting out unhealthy fats will also benefit your cardiovascular system.
High Fiber Content
Plant-based foods tend to have high levels of fiber. This helps fill you up, making you less likely to snack between meals. Fiber also helps regulate blood sugar levels, cleaning the digestive system.
Reduced Disease Risk
Several studies have shown that a vegan diet can reduce a person’s risk of contracting chronic diseases such as heart disease and type 2 diabetes. Certain types of cancer risk may even be reduced when you follow a vegan diet. [8]
Vegan Bodybuilding Cons
Along with the benefits of going vegan for bodybuilders, several potential drawbacks exist. Here are four challenges that vegan bodybuilders face.
Vegan Diets are Low in Vitamin B12 & Iron
Vitamin B12 is essential for health and vitality. It affects our energy level, mood, thinking, and even memory. When we are Vitamin B12 deficient, we will suffer from fatigue. Yet plant sources are largely deficient in B12. Those said to contain them, such as seaweed, fermented soy, and spirulina, actually include analogs of B12 known as carbamides. These actually block the absorption of B12.
It’s hardly surprising that studies consistently show a Vitamin B12 deficiency among vegans. To maintain healthy B12 levels, you must eat animal food sources or supplements.
Getting iron from plant sources is another problem. Iron derived from plants is not as well absorbed as that from animal meats. This is another contributor to low energy levels among vegans.
Vegan Diets Provide Lesser Quality Proteins
The amino acids in proteins are the body’s building blocks. The nine amino acids the human body cannot manufacture are essential and must be derived from the diet. Unlike animal protein sources, few plant sources provide all nine of them. Even with those few that do, the amino acids are not absorbed by the body like animal proteins. To absorb the essential amino acids, your body needs all of them in the same amounts and at the same time. In plants, many essential amino acids are not loaded to the quantities required for efficient absorption by the body.
A vegan’s body will compensate for the lower quality of amino acids entering the system by wasting less protein and recycling proteins. This makes the body work a lot harder. People actively trying to gain muscle mass or improve strength levels will be negatively affected by the lesser quality of proteins that are part and parcel of a vegan diet.
Vegan Diets Are Low in Vitamin K2
Calcium is required for strong bones. But few people appreciate the importance of Vitamin K2. It transports the calcium to the bones. That means that, without sufficient quantities of this vitamin, all the calcium you consume will never reach your bones. With nowhere to go, it will pile up in your arteries.
You cannot get Vitamin K2 from plants, with the exception of a fermented soybean product called natto. Unfortunately, most people cannot stand the taste of it. To get a healthy dose of K2, you must eat animal fat sources like egg yolks, milk, and cheese.
Vegan Diets Rely on Soy
Although vegan diet options have diversified in recent times, soy is still regarded as a key player. Soy has been recognized as being problematic due to its phytoestrogen content. By mimicking estrogen, phytoestrogen causes a cascade of hormonal imbalances. Among other things, this will escalate your estrogen levels dramatically. In one study, infants fed soy formula were seen to have estrogen levels between 13,000 and 22,000 times higher than those fed cow’s milk formula.
Frequently Asked Questions
Can vegans get complete protein sources?
Yes, vegans can get complete protein sources that contain all nine essential amino acids. This can be accomplished by adding the following complete plant-based protein sources to your diet:
Quinoa
Soy products
Buckwheat
Chia Seeds
Vegans can also consume two or more complementary protein sources at one meal to ensure they get all the required amino acids. For example, they can combine legumes with whole grains.
Can I retain my existing muscle if I switch to a vegan diet?
Yes, it is possible to retain your existing muscle when you switch to a vegan diet. Many bodybuilders have found they can keep their current muscle mass and add new lean muscle tissue after turning vegan. To do so, however, you need to pay careful attention to your protein intake, ensuring that you get a plentiful supply of complete proteins through protein complementing or focusing on complete proteins such as soy, quinoa, and chia seeds.
You must also ensure that you eat a caloric surplus to provide your body with the building material for new muscle. This can be challenging because plant-based foods tend to have fewer calories and fill you up faster due to their high fiber content.
How much protein do I need on a vegan bodybuilding diet?
To build muscle on a vegan bodybuilding diet, you should consume at least a gram of protein per pound of body weight. A 180-pound person should aim for around 180 grams of protein per day. If this is spread out over six meals, that averages 30 grams of protein per meal.
Is it easier to get lean on a vegan bodybuilding diet?
Many bodybuilders who have switched to a vegan diet find it easier to get lean than when eating animal-sourced products. Plant-based foods have a higher fiber content, providing a satiating effect that fills you up and helps reduce snacking and cravings between meals when you’re dieting. Vegan-friendly foods are also much lower in saturated fats than animal foods. This helps with fat control and improves your cardiovascular health. Finally, vegan-friendly foods generally have a much lower calorie density, allowing you to eat to satisfaction while still maintaining a low caloric intake.
How does a vegan bodybuilding diet differ from a standard vegan diet?
The main differences between a vegan bodybuilding diet and a standard vegan diet are that the bodybuilding diet is higher in proteins and fats, and the caloric intake is targeted to create either a caloric surplus or deficit based on a person’s training goals. Vegan bodybuilders are also likely to follow a precise nutrient timing protocol. They increase protein and carbohydrate intake around their workouts for optimal protein synthesis and muscle glycogen replenishment.
Wrap-Up
By following a high-quality vegan bodybuilding plan, you can maximize your muscle-building potential while ensuring your body receives only the best plant-based foods. This will make it easier to stay lean while optimizing your energy output and enhancing your overall well-being.
Follow either one of the seven-day vegan bodybuilding meal plans, depending on whether you are in a bulking or cutting phase. Then, use it as a template and general guide, substituting your favorite plant-based foods to add variety and taste. After 12 weeks, transition into the opposite phase (cutting or bulking), adjusting your training accordingly and switching to the other seven-day vegan bodybuilding meal plan provided above. Follow this plan for another 12 weeks, again substituting your favorite vegan meals. Combine your vegan bodybuilding meal plans with consistent, hard training and plenty of rest and recovery, and you’ll be well on your way to realizing your goal physique.
References
Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. PMID: 29497353; PMCID: PMC5828430.
Huang RY, Huang CC, Hu FB, Chavarro JE. Vegetarian Diets and Weight Reduction: a Meta-Analysis of Randomized Controlled Trials. J Gen Intern Med. 2016 Jan;31(1):109-16. doi: 10.1007/s11606-015-3390-7. PMID: 26138004; PMCID: PMC4699995.
Westerterp-Plantenga MS, Nieuwenhuizen A, Tomé D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr. 2009;29:21-41. doi: 10.1146/annurev-nutr-080508-141056. PMID: 19400750.
Schneeman BO. Carbohydrates: significance for energy balance and gastrointestinal function. J Nutr. 1994 Sep;124(9 Suppl):1747S-1753S. doi: 10.1093/jn/124.suppl_9.1747S. PMID: 8089744.
Alghannam AF, Gonzalez JT, Betts JA. Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion. Nutrients. 2018 Feb 23;10(2):253. doi: 10.3390/nu10020253. PMID: 29473893; PMCID: PMC5852829.
Harrison S, Lemieux S, Lamarche B. Assessing the impact of replacing foods high in saturated fats with foods high in unsaturated fats on dietary fat intake among Canadians. Am J Clin Nutr. 2022 Mar 4;115(3):877-885. doi: 10.1093/ajcn/nqab420. PMID: 34958344; PMCID: PMC8895210.
Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002 Oct;56(8):365-79. doi: 10.1016/s0753-3322(02)00253-6. PMID: 12442909.
Hever J, Cronise RJ. Plant-based nutrition for healthcare professionals: implementing diet as a primary modality in the prevention and treatment of chronic disease. J Geriatr Cardiol. 2017 May;14(5):355-368. doi: 10.11909/j.issn.1671-5411.2017.05.012. PMID: 28630615; PMCID: PMC5466942.
How to Lose 10 Pounds in a Week – Four Proven Strategies
It’s generally best to lose weight slowly and steadily. Most experts agree that losing 1-2 pounds per week is optimal. That rate of weight loss is sustainable and not too hard to achieve. You won’t need to starve yourself or exercise to exhaustion.
But, while a slow rate of weight loss is generally best, there may be times when you want to lose weight faster. For example, you may have entered a powerlifting or martial arts contest and need to be a certain weight to compete. Or, perhaps, you have a big school reunion coming up, and you’re desperate to fit into your old high school cheerleading outfit.
It’s usually best to plan for these things well in advance so you don’t have to rush to lose weight. However, life has an annoying way of derailing the best-laid plans, and an event you thought was months away can arrive far sooner than you expected.
In this article, we reveal the four best strategies for losing ten pounds in a week.
The Realities of Losing Ten Pounds in A Week
Before you begin your attempt to lose ten pounds in seven days, make sure you understand the realities of what you are trying to achieve:
A lot of the weight lost won’t be fat
Your body weight is made up of several different components, including muscle tissue, internal organs, bones, skin, fluids, minerals, and fat. When most people talk about weight loss, what they actually want is fat loss.
However, the chances of losing ten pounds of fat in a single week are very low. You’d have to eat next to nothing and exercise for several hours a day to burn the 35,000 calories that ten pounds of fat contain.
So, a large proportion of the ten pounds you lose will be water weight. Water is heavy, and one liter weighs a little over two pounds. Shedding water weight is relatively easy, especially compared to fat loss.
You can and will lose fat in a week, but a significant percentage of your ten-pound weight loss will be water.
You’ll almost certainly regain some of the weight you lost
Losing ten pounds in a week will result in temporary weight loss. Once you return to eating and drinking normally, you’ll regain at least half of what you have lost. It’s very unlikely that you’ll be able to sustain your new weight for more than a day or two.
As such, you should time your efforts so you hit your lowest weight on the day you need to be ten pounds lighter, e.g., the day of your weigh-in if you are cutting weight for a sporting event.
Such rapid weight loss is unsustainable
Just because you can lose ten pounds one week doesn’t mean you’ll be able to lose another ten pounds the next. Such dramatic weight loss is unsustainable. Trying to lose another ten pounds in such quick succession could be dangerous. A slower, more consistent approach to weight loss approach is usually best.
Losing ten pounds in a week could be unhealthy or even dangerous
You’re going to have to exercise and diet hard to lose ten pounds in a week. You’ll also have to manipulate your water levels to reach your ten-pound weight loss goal. Invariably, this will cause dehydration and may even lead to electrolyte imbalances which can affect muscle contractions and even your heart.
Athletes use these strategies all the time to compete within their chosen weight categories, but they also accept there are risks to losing so much weight this quickly.
This is not going to be fun!
Losing ten pounds in a week is going to take effort and determination. You’re going to feel tired, hungry, and possibly unwell. You may not sleep well, and you’ll probably feel moody or anxious.
So, before you begin, ask yourself if the result will be worth it. In all but a few cases, slow and steady weight loss is best.
Four Strategies for Losing Ten Pounds in a Week
While there are no guarantees of success, these are the strategies you need to use to lose ten pounds in a week. The more of them you implement, the more likely you are to reach your weight loss target.
Create a significant daily calorie deficit
While much of the weight you lose over the next seven days will be water, some of it will be fat. That is, providing you eat fewer calories and force your body to burn fat for energy. For every pound of fat you want to lose, you’ll need to burn 3,500 calories more than you consume.
For most people, a 1000-calorie-per-day deficit is realistic and sustainable. This will invariably mean slashing your food intake, but that’s the price you have to pay to lose weight fast.
To determine how many calories you need to consume a day, you need to:
Estimate your total daily energy expenditure (TDEE) using this calculator.
Subtract 1000 calories from that number.
Track your meals and consume that number of calories over the coming week.
Increase your caloric expenditure
Eating less is only part of the weight loss and fat-burning equation. You’ll lose weight faster if you increase your caloric expenditure and create an even more significant calorie deficit.
It doesn’t matter what you do to burn calories, but you should aim to expend an additional 1000 calories per day through exercise and non-exercise physical activity. While this might sound daunting, it probably adds up to an hour of exercise plus a couple of hours of walking, gardening, household chores, and general purposeful movement.
Combined with your 1000-calorie dietary deficit, burning an extra 1000 calories a day should result in losing about four pounds of fat in seven days.
Learn how to burn an extra 1000 calories per day here.
Cut your carb intake to less than 50 grams a day
Low-carb diets aren’t necessarily better for fat loss than a more balanced diet. However, they are good for weight loss. Most dieters lose several pounds during the first week of a low-carb diet.
When you cut carbs from your diet, your body has to use stored muscle glycogen for energy. Glycogen is glucose bound to water molecules. As your body converts the glycogen into glucose, it releases the water, which you then excrete. Eliminating this water from your muscles will lead to rapid weight loss.
How much you’ll lose depends on the size of your glycogen stores. However, low-carb dieters often lose 3-5 pounds within the first week.
However, getting your carb intake to below 50 grams per day won’t be easy, and it means you will have to eliminate many nutritional staples from your diet.
Foods to avoid at this time include:
Bread
Rice
Pasta
Potatoes
Cereals
Sugar
Junk food, including candy, soda, chips, etc.
Most fruit
Instead, your meals will need to be built around proteins and fats. The good news is that foods high in protein and fat are very filling. Good options include red meat, fish, eggs, and full-fat dairy. You can also eat plenty of leafy green vegetables and other low-carb plant foods.
Do a water cut
The above strategies should get you close to losing ten pounds in a week. That said, if you want to be certain to hit or even exceed that goal, you may want to try a water cut. This is the process of ridding your body of excess water.
However, this is also the riskiest weight loss strategy, so only do it if you are determined to lose ten pounds in one week.
This is how you do a water cut:
Day 1 & 2 – consume one gallon of water per day (normal water intake)
Day 3 & 4 – consume two gallons of water per day
Day 5 – consume one gallon of water
Day 6 – consume half a gallon of water
Day 7 – time to weigh yourself; you should now be at your target weight
So, how does this method work? Good question!
When you initially increase your water intake, your body starts flushing out the excess, and you’ll find yourself peeing more than usual. But as you lower your water intake from day five onward, your body continues to expel water at an accelerated rate, despite drinking less.
This creates a negative water balance, where you are excreting more than you consume, leading to significant weight loss.
Of course, you’ll regain all that water weight when you start drinking normally again. But, your weight should be at its lowest on the morning of day seven.
You can also sweat off a few extra pounds by working out or hitting the sauna. However, this should be unnecessary if you have done your water cut correctly.
Losing ten pounds in a week is usually easier than keeping that weight off. Dehydration, a high exercise volume, and a very strict, low-calorie, low-carb diet are unsustainable. Your weight will quickly return to normal as soon as you stop doing these things.
You may be able to avoid fat regain if you continue to eat and exercise sensibly, but you’ll soon rehydrate when you start drinking normally. For these reasons, slow and steady weight loss, where you drop 1-2 pounds per week, is usually the recommended approach.
A Better Way to Lose Weight and Keep It Off
If the idea of working so hard to lose ten pounds in a week, only to regain it soon after, is unappealing, you should consider a more conservative approach to fat loss and weight management.
The best strategies for easy, sustainable weight loss include:
Create a modest calorie deficit
There is no need to starve yourself to lose weight when you have more than a week to reach your weight loss target. A deficit of 500 calories per day should be sufficient for most people.
Ways to do this include:
Reducing meal size
Cutting out sweets and snacks
Using low-calorie ingredients
Adopting a low-fat diet
Skipping meals (intermittent fasting)
Choose a sustainable diet
Extreme diets are almost impossible to stick to for more than a few days. Hunger and cravings will invariably wear down your willpower, and it’s only a matter of time before you cheat or quit your diet entirely.
So, pick a diet you know you can stick to and that you’ll enjoy. After all, food should be one of life’s pleasures and not only a source of energy and nutrients.
Track your food intake and progress
If you don’t measure something, you can’t manage it. So, start using an app to analyze your food intake to make sure you are hitting the required caloric deficit. Also, track your weight to make sure you are achieving the results you want.
If your weight isn’t changing, you may need to increase your deficit slightly or do a little more exercise.
Exercise moderately and regularly
Super long and ultra-intense workouts make great social media posts but are usually impractical for the average exerciser. Very few of us have the time or energy to work out for several hours a day.
So, instead of training like a pro athlete, commit to working out 3-4 times a week for 40-60 minutes each time. This should be doable for most people and sufficient to enhance your weight loss efforts.
Combine strength training with cardio
While all exercise is good for weight loss, you’ll probably get better results by combining cardio and strength training. Cardio burns calories, while lifting weights will help preserve your muscle mass and maintain your metabolic rate.
Many people fall into the trap of doing nothing but cardio to lose weight, but this is a mistake. While cardio does burn fat and calories, it can also cause muscle loss. Losing muscle makes it harder to lose weight and keep it off, and you could end up “skinny fat,” where you look slim, but your body is soft and weak.
Combining strength and cardio training is like one plus one equals three!
Increase your NEPA
Woman Looking After Plants
NEPA is short for non-exercise physical activity and is one of the most powerful things you can do to lose weight and keep it off. Examples of NEPA include:
Anything that gets you up off your butt and moving counts as NEPA and burns calories for faster, easier weight loss. Look for ways to inject more NEPA into your day. NEPA often registers as “steps” on activity-tracking apps and watches. Try to clock up 10,000-15,000 steps a day for best results.
Be patient!
Weight loss of a pound or less per week might not sound impressive but lose that amount weekly for several months, and you’re looking at a significant change in your body composition.
You could look like a whole new person in less than a year!
Not only is a slower rate of weight loss sustainable for longer, but it will also be easier to keep it off.
In contrast, rapid weight loss is invariably followed by rapid weight regain. This phenomenon gives rise to the term “yo-yo dieting,” where your body weight goes down only to rebound back up soon afterward.
So, be patient and don’t try and lose weight too fast. In almost every instance, slow and steady wins the fat loss race.
How to Lose 10 Pounds – FAQs
Do you have a question about losing ten pounds in a week or weight loss in general? No worries, because we’ve got the answer!
1. What is the best diet for rapid weight loss?
It really doesn’t matter what diet you follow when trying to lose weight fast. The most critical thing is to create a significant calorie deficit, so your body is forced to burn fat for fuel. Ideally, you should limit your calorie intake to 1000 calories below maintenance.
That said, the very low-carb keto diet may be beneficial because it promotes glycogen depletion, which hastens water and weight loss.
However, any diet that keeps you in a calorie deficit will work, so choose an eating plan that fits your lifestyle and food preferences.
2. Can I have cheat meals while trying to lose ten pounds in a week?
If you feel you need cheat meals during a one-week diet, you probably don’t have the right mindset for this weight loss challenge. Cheat meals during such a short diet will almost certainly derail your progress and undermine your results.
Surely you can tough it out for a week and just stick to the plan?!
Losing ten pounds in a week means committing to the process and ignoring cravings and hunger pangs. If you don’t think you can do this, you should look for a more conservative diet and resolve to losing weight more slowly.
3. How much weight will I regain at the end of the week?
Initially, most of the weight you regain at the end of your seven-day, ten pound-diet will be water. As such, you could gain as much as five pounds in a matter of hours. It all depends on how much hydrating fluid you consume after your water cut.
You will also regain fat if you start consuming above-maintenance calories. However, fat regain will probably be slower, especially if you eat sensibly and don’t binge. That said, you can avoid fat regain completely if your calorie intake remains equal to your calorie expenditure.
4. Is water cutting safe?
Water cuts are best described as safe-ish. The protocol outlined in this article is not especially extreme, and the risks are pretty low. Other water cuts lead to much more significant weight loss (20+ pounds in 24-48 hours) and are much more dangerous.
However, there is always a risk when manipulating your hydration levels, including dehydration, cramps, nausea, heart palpations, heat stroke, kidney problems, low blood pressure, confusion, unconsciousness, and death.
Consider these risks before embarking on any type of water cut.
5. What is the best workout for losing ten pounds in seven days?
The aim of exercise during a rapid weight loss diet is burning calories. Ideally, you want to burn about 1000 extra calories per day. Combined with your 1000-calorie deficit, this should result in about 4-5 pounds of fat loss in a week. The rest of your weight loss will be in the form of water.
So, it really doesn’t matter what type of exercise you do so long as you burn the required number of calories. You can do short-but-intense workouts or longer, more leisurely workouts – both can burn a similar number of calories.
Including strength training in your workouts is a good idea, as it can help preserve muscle mass and prevent atrophy. However, as you’ll only be dieting for one week, muscle loss should be minimal, provided you consume sufficient protein.
Related: Calorie Burning Calculators
You could even skip exercise altogether and just walk and be more active. However, this will entail a lot of movement and may be impractical if you have a sedentary job.
Most people get the best results by combining sensible daily workouts will reasonable amounts of general physical activity. However, be aware that, as the week progresses, you will probably start to feel tired and are going to fatigue more quickly. Make allowances for this in your workouts.
Related:
Closing Thoughts
It usually takes months or even years to gain weight and become overfat. Too much food and insufficient activity and exercise put you into a calorie surplus, and those unused calories are then converted to and stored as fat.
This is why most people tend to gain weight gradually over several years and not all at once.
However, despite slow weight gain being the norm, most people want to lose weight as fast as possible.
Unfortunately, while you CAN lose weight quickly, and dropping ten pounds in a week is entirely doable, rapid weight loss is seldom sustainable or enjoyable. Plus, rapid weight regain is practically unavoidable.
So, by all means, use the strategies in this article to lose ten pounds in seven days, but understand this weight loss will probably be temporary, and a slower, more conservative approach to weight loss will invariably be more successful.
How To Lose 15 Pounds in a Month: The Ultimate Guide to Transform Your Body and Boost Your Confidence
Everyone experiences undesired weight gain at some point in their life. Some people realize they have gained extra weight when they notice love handles poking through their favorite shirt; others have an epiphany when they have difficulty bending over to tie their shoelaces.
Whether you gain weight in your early teens or late 40s, it is usually because of the same reasons. Since the causes of weight gain are timeless, so are its remedies. Avoid reinventing the wheel every time you want to lose a few pounds.
Most people want to lose a lot of weight in a very short period. Ask a newbie about their transformation objective, and they will probably tell you they want to lose 15 pounds in a month.
Interestingly, most people quit their weight loss journey without achieving their goals. Setting unattainable goals is one of the most common reasons why most people never attain their transformation objectives. The lack of experience and guidance takes a close second and third.
Is it possible to lose 15 pounds in a month?
Yes, you can undoubtedly lose 15 pounds in 30 days. However, just because you can do something doesn’t mean you should. Losing 15 pounds in 30 days without a plan and proper guidance can be a disaster and lead to health issues.
In this article, we’ll uncover the science of weight loss, discover if it’s safe to lose 15 pounds in 30 days, learn about the best ways and diet to lose fat quickly, and go over some of the most popular questions on this subject. We have a lot to cover. So, sit tight and read on.
How Weight Loss Works
Weight loss ultimately boils down to calories in vs. calories out. You must be in a calorie deficit to lose weight, meaning you must expend more calories in a day than you consume. Once you are in a calorie deficit, your body starts burning stored glycogen for fuel, leading to fat loss.
According to the Centers for Disease Control and Prevention (CDC), cutting 500–1,000 calories from your daily diet can result in a weekly weight loss of 1–2 pounds. Staying in this range will keep your physique transformation journey gradual, steady, and sustainable. [1]
But how does restricting 500 calories a day lead to a 1-pound weekly weight loss?
Per the Journal of the American Medical Association (JAMA), a pound of body fat comprises 3,500 calories. A shortfall of 500 daily calories results in a 3,500 calories weekly deficit (500 X 7), allowing you to lose a pound of body weight. [2]
That said, a pound of body fat does not equal a pound of body weight. However, several studies have shown that a 500 daily calorie cut results in a weekly weight loss of one pound, and hence, this is often used as a standard while designing a weight loss diet program. [3]
Per the CDC guidelines, restricting your daily caloric intake by 500–1,000 calories will result in a weight loss of 4–8 pounds. However, our objective here is to lose 15 pounds in a month.
How many calories do I need to cut to lose 15 pounds in a month?
In line with the CDC guidelines, you would need to cut approximately 1,875 daily calories to lose 15 pounds in a month.
Is Losing 15 Pounds in a Month Safe?
Is a 1,875 calories deficit possible? It depends on your current lifestyle. Folks coming off a bulking diet and eating upward of 4,000 calories daily might find it easy to cut approximately 2,000 calories from their diet. However, if you eat 2,000–2,500 calories daily, a 1,875-calorie deficit can lead to major health consequences.
Most people flock toward fad diets such as the boiled egg diet or the cabbage soup diet for quick weight loss results. However, most of these fad diets have no scientific evidence backing them and can lead to chronic health conditions as they significantly limit your nutrient sources and intake.
Contrary to what most people think, achieving a calorie deficit isn’t limited to restricting your food intake. You can also enter a calorie deficit by burning calories through exercising. Combining a low-calorie diet with a training program is the most effective way of losing 15 pounds in a month.
That said, maintaining a 1,875 calorie deficit is like walking a tightrope. You must consult a healthcare professional before starting a weight loss program, especially if you have an existing condition like diabetes, gallstones, or heart disease.
Factors That Determine If You Can Lose 15 Pounds in a Month
Buckle up for some truly mind-blowing revelations. Hold onto something sturdy while you still have time.
There is no guarantee that you’ll lose 15 pounds in 30 days, even after maintaining a 1,875 daily calorie deficit. You read that right. There are no guarantees here.
Weight loss works uniquely for different people. While your training partner might shed the desired 15 pounds in 28 days, it might take you more than a month. Many factors influence weight loss, including:
Genetics
Your genetic makeup dictates how your body reacts to your diet and training program. Some people will lose fat faster than others. Plus, some folks lose fat from a specific body group before the results replicate in other areas. For example, your training partner might lose fat first from his belly, whereas you might see the magic of your transformation program first on your face.
Your genetics will also determine where you store body fat. You must work around your genetics and design a training program that best suits your needs. Individuals that hold fat in the back of their upper arms should add arm exercises in their workouts to combat the bat wings and tone their guns.
Remember, your genetics might slow you down, but they will not stop you in your tracks. This is also why beginners must always track and assess their progress. Make necessary changes as soon as you discover you are not going in the right direction.
Related: Weight Loss Calculator
Experience
Training and dieting experience is one of the most undervalued aspects of a transformation journey. People that have undergone a physical transformation before experience faster results than newbies.
The quick results are the result of muscle memory. Plus, people that have done something before know what works for them and what doesn’t, saving them considerable time.
Newbies have no reason to hang their heads low. If you lack the experience to fast-track your transformation progress, you can hire a healthcare professional with a proven track record to help you achieve your goal.
Gender and Age
On average, men shed weight and build muscle mass faster than ladies. It is primarily because of testosterone — the male sex hormone. Females tend to store a greater amount of body fat in their lower bodies, whereas males hold it in their upper bodies.
Further, the essential body fat storage in men is 2–5% and 10–13% for the ladies; it is the amount of fat required to maintain life and reproductive functions.
The natural testosterone levels in both genders decline with age, which results in a higher body fat percentage. Weight loss also becomes more difficult with age.
Metabolism
Your metabolic rate plays a crucial role in your weight loss journey. A high metabolic rate helps you burn calories throughout the day, even when you are physically inactive. Men generally have a higher metabolic rate than women. Plus, your metabolic rate declines with age, making weight loss more complex as you grow older.
Use this basal metabolic rate (BMR) calculator to determine how many calories you need daily to maintain your basic body functioning. The BMR calculator uses your age, gender, weight, height, and body fat percentage (optional) to determine how many calories you burn throughout the day.
Regular exercise can help increase your muscle mass and burn body fat, which can help boost your metabolic rate.
According to a popular myth, eating small, frequent meals throughout the day can result in a faster metabolism. However, several studies have debunked this theory. According to a 2015 study, increasing meal frequency from three to six per day might increase hunger and the desire to eat. [4]
To lose fat, you should focus on staying in a calorie deficit instead of trying to tweak your metabolic rate. Find a meal plan that suits your lifestyle and works for you, and stick to it long-term for optimal results.
Training, Nutrition, and Recovery Program
Most people never achieve their transformation goal because of substandard training, nutrition, and recovery program. These folks follow a cookie-cutter transformation program designed for someone else, which delays their results and leads to muscle imbalances.
For instance, a 190-pound female trying to lose 15 pounds in a month will never find success following a transformation program made for a 185-pound male aiming to shed 8 pounds monthly.
Your diet, training, and recovery program must fit your lifestyle, preferences, and habits. You should refrain from making significant lifestyle changes during your weight loss journey. A night owl should resist the temptation to turn around his life overnight by signing up for an early morning CrossFit class. You must ease into your new transformation journey and focus on longevity.
Consistency
Consistency is the key to a successful weight loss program. Weight loss is complex and challenging. Don’t let anyone tell you otherwise. You must do everything right to make the needle budge in the right direction. A wrong step, and you will either hit a plateau or put the weight back on.
Plus, losing 15 pounds in a month is a hefty goal. You must do everything as per plan for these 30 days to maximize your chances of success. It means that you cannot miss a training session or meal or cut down on your recovery time.
A transformation program will test your determination, grit, and consistency. The longer a fitness program, the more challenging it is to stick to it. Furthermore, since losing 50 pounds in a month requires you to follow rapid weight-loss techniques, going off track can make the weight bounce back as quickly as you lost it.
How To Lose 15 Pounds in a Month
Sustaining a 1,875-calorie deficit requires you to make adjustments to your entire lifestyle. Although you could cut almost 2,000 calories from your diet just by eating less, it is not ideal. You must balance your training and diet plan to achieve your weight loss goal of shedding 15 pounds in a month.
Notably, folks that want to lose 15 pounds in a month have short-term objectives. These people don’t want to continue this weight loss program for several months. Hence, you must make quick and significant adjustments to your diet as soon as you begin your weight loss journey.
You must also get comfortable making significant lifestyle changes during this transformation program as you are racing against the clock. Thirty days is all you have; you’ve got to make every one of these days count.
Here are 18 changes you must make to your lifestyle to lose 15 pounds in a month:
Set a Realistic Goal
Most people never achieve their transformation objective because they bite on more than they can chew. To be honest, losing 15 pounds in a month is an ambitious goal too. Sustaining a 1,875-calorie deficit for 30 days is easier said than done.
If you do not have a specific reason to lose 15 pounds in a month, you should aim for a more realistic goal, such as shedding 8 pounds in 30 days. This goal aligns with the CDC weight loss recommendations and is relatively easy and safe to sustain over the long term.
Switch To a Low-Calorie Diet
Weight loss ultimately comes down to calories in vs. calories out. You must enter a calorie deficit to lose 15 pounds in a month. Depending on your current lifestyle, you can either adjust your current diet or switch to a new diet to help you achieve the deficit.
The keto and Mediterranean diets are a couple of popular diets that can help you lose weight, but more on these later in this article. Remember, you must choose a diet that fits your lifestyle. Going vegan might help a non-vegetarian significantly restrict his calorie intake, but it will be extremely hard to sustain if you’ve never tried it before. Always ease into a diet rather than switching to a radically different diet overnight.
Do More Cardio
Although exercising and cardio are not mandatory in a weight loss program, they can help you enter a calorie deficit. You could enter a calorie deficit by eating less, working out, or combining both. Using both options will speed up your weight loss progress.
Since your goal is to lose 15 pounds in a month, you must perform two daily cardio sessions to fast-track your results. The first cardio session should be a 30-45 minute low-intensity steady state (LISS) workout done on an empty stomach first thing in the morning. For the second cardio session, do a 15-20 minute high-intensity interval training (HIIT) workout in the evening.
HIIT workouts are an anaerobic form of training, meaning it relies on stored glycogen for fuel. On the other hand, LISS cardio is a form of aerobic exercise that relies on oxygen for energy production.
Weight Training
Most people leave gains on the table by restricting themselves to cardio workouts during a weight loss program. Resistance training can boost your weight loss results in multiple ways. It helps build muscle mass and tone your physique, improving your physique aesthetics.
Muscle mass is more metabolically active, meaning it burns more calories throughout the day than a pound of body fat [5]. Folks with a higher muscle mass will burn more calories throughout the day than folks with a high body fat percentage. Plus, weight training increases your metabolic rate, helping you burn calories even after your workouts when you are physically inactive.
Incorporate HIIT into Your Workouts
High-intensity interval training is one of the best ways to ramp up your weight loss progress. You shouldn’t limit HIIT to cardio. Perform a bodyweight HIIT circuit or incorporate this principle into your weight training workouts to maximize results.
Tabata, AMRAP, EMOM, ladders, and pyramids are a few popular forms of HIIT. Cycle between these HIIT protocols to keep your workout routine exciting and avoid hitting a plateau. You must also program progressive overload in your workout regimen to make consistent gains. Progressively overload your muscles by using heavier loads, increasing your training intensity or volume, or incorporating advanced training principles into your workouts, such as dropsets, supersets, and intraset stretching. [6]
Prioritize Recovery
You break muscle tissue while you are in the gym. Your muscles grow back bigger and stronger while you’re resting. Even if you do not hit the gym or train, you must give your body enough time to recover and undergo changes. The excess weight comes off your body while you’re asleep.
You must sleep for at least seven to eight hours each night for optimal results. Besides sleeping, you can also use nutritional supplements such as whey protein powders and BCAA to speed up your recovery. Massages, self-myofascial release, and cold and hot water therapy are other excellent methods of streamlining your recovery and boosting weight loss.
Eat Nutrient-Dense Foods
Consuming nutrient-dense whole foods will keep you feeling full for longer, reducing your risk of binging on junk food. Furthermore, nutrient-dense foods often have a low caloric content than processed or refined carbs. It allows you to consume a large volume of food without overshooting your daily caloric target, which can help promote satiety. [7]
Eating nutrient-dense foods also ensures that you meet your daily micronutrient needs, limiting the risk of nutrient deficiencies and promoting overall health and well-being. You must eat a balanced diet to meet your daily macronutrient needs. Switch to a high-protein, low-carb, low-fat diet to fast-track your weight loss and build muscle mass.
Limit Refined Carbs
Refined carbs sources such as white bread, white rice, sugary snacks, and sugary beverages have a high caloric content. Plus, they provide little to no nutritional value. Consuming refined carbs can significantly increase your daily calorie intake. However, since these are empty calories, refined carb sources won’t lead to satiety and might even lead to cravings. [8]
Your body digests refined carbs quickly, resulting in insulin and blood sugar level spikes, which can lead to energy crashes, cravings, and increased fat storage, hindering weight loss efforts. These food sources often lack essential nutrients and can hamper your metabolism.
Eat Fiber-Rich Foods
If your goal is to lose 15 pounds in a month, you must avoid binge eating. Fiber-rich foods are a godsend in this regard, as they keep you satiated throughout the day. High-fiber foods also take longer to digest. Additionally, fiber-rich foods, such as fruits, vegetables, whole grains, and legumes, are low in calories than processed foods.
Eating high-fiber foods also improves your digestion and gut health. A healthy gut microbiome can lead to better weight management and a lower risk of obesity. Foods rich in fiber usually have a high water content, which increases their volume without adding to their calorie content.
Track Your Calories
Losing 15 pounds in 30 days requires you to adhere to a strict dieting regimen. Exceeding your calorie target, even on a few occasions, can disrupt your weight loss aspirations. The most effective way of staying below your calorie limits is to track your calories.
You could use a calorie tracking app, such as MyFitnessPal, to stay on top of your caloric intake. Most calorie-tracking apps have an extensive database of foods and recipes, making food logging easy and convenient. You can skip logging your meals after you’ve settled on a routine.
Tip: Calculate Your Daily Energy Expenditure
Increase Physical Activity
Contrary to what most people think, spending 30 to 45 minutes in the gym isn’t enough to lose 15 pounds in a month. Doing a cardio session early in the morning and sitting at your desk for the rest of the day puts you in the active, sedentary category.
You must program activities throughout your day to limit your risk of developing chronic health conditions associated with sitting for prolonged periods, including high blood pressure and type 2 diabetes. 9]
Walking more throughout the day is a convenient (but not easy) way to ensure you remain active. Beginners can set themselves a 5,000 daily step target and work their way up until they are walking 10,000 steps a day.
Drink a Lot of Water
Staying hydrated throughout the day can keep you satiated, lowering your chances of feasting on junk food. Plus, water is a calorie-free beverage, meaning it won’t add to your calorie bottom line. Drinking an adequate amount of water can also boost your metabolic rate. You must drink at least a gallon of water daily to ensure optional body functioning.
Drinking 500 ml of water 30 minutes before a meal can help limit your hunger. This technique has been shown to lead to greater weight loss in overweight or obese middle-aged and older adults. [10]
Try Fasting
Fasting is one of the most effective ways to enter a calorie deficit. Intermittent fasting is a popular fasting protocol involving cycling between fasting and feeding windows. The 16/8 intermittent fasting (IF) protocol is the most popular fasting method that requires you to fast for 16 hours a day and eat during an eight-hour window.
Unlike most other diets, intermittent fasting doesn’t dictate what you can and cannot eat. In an IF diet, you focus on eating at a particular time during the day. Among other things, fasting helps burn through your glycogen reserves and boost your metabolic rate, which can help you lose 15 pounds in a month. Beginners can start with more conservative IF protocols, such as the 14/10 method, whereas more experienced faster can try the OMAD (one meal a day) diet. [11]
Avoid Cheat Meals
A month is a relatively short period to lose 15 pounds. Although cheat meals have a time and a place, you must avoid them on this program. A cheat meal can put you in a calorie surplus. It is common for people to eat 1,000-2,000 excess calories during a cheat meal.
Offsetting these calories can take you an additional two to three days. Depending on your cheat meal, you could need to cut more than 1,875 calories from your daily diet to get back on track with your weight loss goals. Those serious about their transformation should refrain from eating cheat meals for four weeks.
Cut Out Alcohol
Alcohol is like a double agent. You think it is on your side, but it is scheming with your enemy (body fat) to disrupt all your plans. Alcohol contains a high sugar content; a gram of alcohol generally contains seven calories. Worse yet, these are empty calories that have no nutritional value.
Alcohol consumption increases your appetite and your chances of binging on junk food. It also leads to dehydration and poor sleep and slows down your metabolism. Alcohol does everything that you want to avoid on a weight loss program.
Read also: Alcohol and Muscle Growth – Alcohol Fat Burning.
Manage Your Stress Levels
Chronic stress leads to higher levels of cortisol in your body, which can increase appetite and cravings for unhealthy foods. High cortisol levels also lead to an increase in fat storage in your abdominal area.
Higher stress levels also increase your risk of emotional eating, which never ends well on a fat loss program. Chronic stress can also disrupt your sleep, which can hamper your recovery. Try meditation, yoga, and journaling to combat stress. You should seek professional help if these three methods don’t bring you relief. [12]
Track Your Progress
Since 30 days is a short period for losing 15 pounds, you must track your progress to ensure you are heading in the right direction. Recording your body weight and anthropometric measurement, keeping a workout journal, and taking photos of your physique are the most reliable ways to track your progress.
Remember, you don’t need to track your progress daily. Take your measurement on the same day at the same time every week and make necessary adjustments if you are unhappy with your progress.
Hire Professionals
Most people never achieve their weight loss goal because they follow a cookie-cutter transformation program. Each individual is unique. What might work for your training partner might not work for you. Ensure that you follow a customized training, diet, and recovery program for optimal results.
Seek a professional’s help if you don’t have experience designing a training and diet program. A personal trainer can give you a personalized training regimen, and a registered nutritionist can provide you with a diet plan that fits your lifestyle. Hiring a trainer and dietitian might cost you some money upfront, but it will pay dividends in the long run.
Diets To Help You Lose 15 Pounds in a Month
Although some people can get away with making adjustments to their current meals, others need to revamp their entire diet to lose 15 pounds in a month. If you fall in the latter category, given below are some diets that can help you achieve your weight loss goal. Pick the one that fits your lifestyle.
Keto
A ketogenic diet involves eating a very low amount of carbs and replacing them with fat, as it helps your body burn fat for energy. Studies show that high-fat diets are significantly more effective at helping you shed weight than low-fat diets [13]. Furthermore, a keto diet can improve your training performance as it results in better ATP production than a high-carb diet.
Here is a typical macronutrient split used in a keto diet:
Fats: 70-80%
Protein: 20-30%
Carbs: 5-10%
Next Read: What is Keto Diet? Benefits, Drawbacks, and Sample Meal Plan
Paleo
A Paleolithic diet includes eating whole, unprocessed foods, such as vegetables, nuts, seeds, and meat. The paleo diet involves eating like our ancestors. Studies have shown that a paleo diet can result in significant weight loss and reduce your risk of lifestyle diseases, such as obesity, diabetes, and heart disease. [14]
Check Out: Paleo Dieting: A Comprehensive Guide for Beginners
Mediterranean Diet
The Mediterranean diet revolves around eating foods traditionally eaten in the countries that border the Mediterranean Sea, including Portugal, coastal France, southern Spain, southern Italy, Crete, and much of Greece.
Dieters that eat a Mediterranean diet have lower risks of contracting heart disease and other common illnesses and diseases. These dieters generally live longer and are healthier than folks who eat a standard American or Western diet.
Also Read: What Is the Mediterranean Diet?
FAQs
Do I need to exercise to lose 15 pounds in a month?
No, working out is not mandatory on a weight loss program. That said, doing a couple of daily training sessions can speed up your weight loss progress by helping you enter a calorie deficit.
How long will it take for me to lose 15 pounds safely?
The CDC recommends limiting your daily deficit to 500-1,000 calories, which will help you lose 4–8 pounds safely and sustainably in a month. According to the CDC guidelines, it will take you 2–3 months to lose 15 pounds.
Will the weight I’ve lost come back if I return to my old habits after successfully completing my transformation journey?
Losing and keeping weight off requires lifestyle changes. If you return to your old habits right after achieving your weight loss goal, the weight will come back on just as quickly.
Note: The content on Fitness Volt is for informative purposes only. Do not take it as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Losing 15 pounds in a month can feel overwhelming, which stops most people from taking their first step. You might not realize this, but you have already taken the first step in achieving your dream physique by choosing to read this article. So, congratulation on taking your first step toward your weight loss goal.
It is absolutely fine to experience self-doubt and frustration before starting to work toward such a big goal; we’ve all been there. Remember, you don’t need to follow all the 18 steps mentioned in this article to achieve your weight loss goals, and you don’t have to limit your transformation timeline to 30 days. Start with making a couple of adjustments to your lifestyle and take your time with your weight loss goal. The results will be worth it. Best of luck!
Related:
References
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Wishnofsky M. CALCULATION OF DIETS. JAMA. 1957;163(5):384–385. doi:10.1001/jama.1957.02970400056024
Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. J Obes Metab Syndr. 2021 Mar 30;30(1):20-31. doi: 10.7570/jomes20065. PMID: 33107442; PMCID: PMC8017325.
Ohkawara K, Cornier MA, Kohrt WM, Melanson EL. Effects of increased meal frequency on fat oxidation and perceived hunger. Obesity (Silver Spring). 2013 Feb;21(2):336-43. doi: 10.1002/oby.20032. PMID: 23404961; PMCID: PMC4391809.
Zurlo F, Larson K, Bogardus C, Ravussin E. Skeletal muscle metabolism is a major determinant of resting energy expenditure. J Clin Invest. 1990 Nov;86(5):1423-7. doi: 10.1172/JCI114857. PMID: 2243122; PMCID: PMC296885.
Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. Int J Environ Res Public Health. 2021 Jul 5;18(13):7201. doi: 10.3390/ijerph18137201. PMID: 34281138; PMCID: PMC8294064.
Nicklas TA, Drewnowski A, O’Neil CE. The nutrient density approach to healthy eating: challenges and opportunities. Public Health Nutr. 2014 Dec;17(12):2626-36. doi: 10.1017/S136898001400158X. Epub 2014 Aug 28. PMID: 25166614.
Bradley P. Refined carbohydrates, phenotypic plasticity, and the obesity epidemic. Med Hypotheses. 2019 Oct;131:109317. doi: 10.1016/j.mehy.2019.109317. Epub 2019 Jul 20. PMID: 31443772.
Pesola AJ, Pekkonen M, Finni T. Why is excessive sitting a health risk? Duodecim. 2016;132(21):1964-71. PMID: 29190048.
Handbook of Non-Drug Intervention (HANDI) Project Team. Pre-meal water consumption for weight loss. Aust Fam Physician. 2013 Jul;42(7):478. PMID: 23826600.
Vasim I, Majeed CN, DeBoer MD. Intermittent Fasting and Metabolic Health. Nutrients. 2022 Jan 31;14(3):631. doi: 10.3390/nu14030631. PMID: 35276989; PMCID: PMC8839325.
Xenaki N, Bacopoulou F, Kokkinos A, Nicolaides NC, Chrousos GP, Darviri C. Impact of a stress management program on weight loss, mental health and lifestyle in adults with obesity: a randomized controlled trial. J Mol Biochem. 2018;7(2):78-84. Epub 2018 Oct 3. PMID: 30568922; PMCID: PMC6296480.
Giugliano D, Maiorino MI, Bellastella G, Esposito K. More sugar? No, thank you! The elusive nature of low carbohydrate diets. Endocrine. 2018 Sep;61(3):383-387. doi: 10.1007/s12020-018-1580-x. Epub 2018 Mar 19. PMID: 29556949.
Challa HJ, Bandlamudi M, Uppaluri KR. Paleolithic Diet. [Updated 2022 Jul 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482457/
Can Collagen Truly Boost Weight Loss? Unveiling the Truth
Collagen is a form of protein that most people associate with skin and joint health. However, it has become popular as a weight loss supplement over the past few years. Yet, collagen’s ability to help you shed pounds is far from settled science. In this article, we delve into the research to help you decide whether supplementing with collagen will help you achieve your fat loss goals.
What is Collagen?
Collagen is the most abundant form of protein in your body. It helps support the structure of your skin, hair, nails, and connective tissue. It is also needed for bone health, promoting both density and strength. As we age, our body’s ability to produce collagen decreases. This results in many common signs of aging, such as wrinkles, lack of skin elasticity, and joint stiffness.
Other benefits of collagen include promoting the structure and function of muscle tissue. It promotes muscle strength and helps improve post-workout recovery. Specific amino acids that makeup collagen help promote gut health and improve digestion.
Collagen also helps improve cardiovascular health. It strengthens blood vessels, helps reduce blood pressure, and may lower the risk of heart disease.
Collagen comprises 19 amino acids, structured in a triple helix construction. Three amino acids make up nearly 60% of collagen:
Glycine
Proline
Hydroxyproline
Learn more about collagen and its ability to help you build lean muscle mass.
Collagen Supplement Forms
There are four forms of collagen that you will find in collagen supplements:
Type I Collagen
The majority of the collagen in your body is Type 1. It is present in the skin, tendons, and connective tissue. This form of collagen is best for skin, nail, and hair health.
Type II Collagen
Most of the collagen in your cartilage is Type II. It is the best form of the supplement to promote joint health and help reduce the symptoms of osteoarthritis.
Type III Collagen
Type III collagen works with Type I to promote skin elasticity and prevent wrinkles, though it is far less abundant. This type of collagen supplements have the same skin-enhancing benefits as Type I.
Multi-Collagen Blend
Multi-blend supplements include a combination of all three forms of collagen. This multi-faceted approach benefits your skin, hair, nails, joints, and connective tissue and promotes blood vessel and organ health.
Types of Collagen Supplements
Collagen supplements are sold in several formats, each offering unique benefits:
Collagen Hydrolysate
You may be familiar with whey hydrolysate, which breaks down protein molecules for faster absorption into the body. Collagen hydrolysate does the same thing. Before you put it into your body, it has been predigested into collagen peptides, saving the body from carrying out this step. This allows the collagen to get into your cells faster. The trade-off is that there is a smaller thermic effect because the body has to do less work to digest the collagen.
Liquid Collagen
Liquid collagen is actually a powdered form of the protein suspended in a liquid. It may be flavored or combined with another supplement. This is the most expensive form of collagen supplement.
Powdered Collagen
A powdered collagen supplement comes in a container with a scoop and must be mixed with water or some other liquid. It can be harder to get a standard dosage and may turn into a clumpy, gritty drink if the powder doesn’t mix properly.
Capsule Collagen
It is a powdered form of the supplement put into a capsule. This ensures you get a standard dose. Make sure that the material used in the capsule is healthy. If you are a vegan or vegetarian, you will want to avoid gelatin capsules which are made from bovine or porcine sources.
Does Collagen Assist with Weight Loss?
There is some research indicating that collagen may assist in weight loss. However, the effect is not significant, so it would be a mistake to classify collagen as a major weight loss stimulator. The other benefits of taking collagen far outweigh its weight loss potential.
Let’s delve into the research to discover how collagen may help promote weight loss.
A couple of studies focused on the use of specific collagen derived from a flat fish known as the ‘skate fish.’ In a 2019 study by Tak, et al., researchers gave 81 overweight adults either 2,000 mg of skatefish collagen in supplementary form or a placebo for 12 weeks. At the end of the study, the collagen group experienced a greater rate of fat loss than the placebo group (2.7% vs 1.2%). [1]
A 2018 rodent study also looked at the ability of skatefish collagen to reduce body fat. The mice were initially overfed to increase their stored body fat. Again, collagen supplementation was able to reduce body fat levels. [2]
Another rodent study looked at the ability of collagen supplementation to reduce menopause-related weight gain. In this case, a form of collagen called collagen hydrolysate was seen to improve fat loss in estrogen-deficient rats. It also appeared to slow down any extra weight gain after increased caloric intake. [3]
Notably, the first two studies involved a specific form of collagen (derived from skater fish) and a specific condition (low estrogen brought on by menopause). However, some researchers have concluded that collagen may be able to slow down fat build-up and promote lipid metabolism.
We’ve already noticed that collagen is the most abundant protein in the human body. The role of protein in weight loss is widely recognized for its satiating effect and potential to curb food cravings. So, the fact that collagen is a protein means it will help with weight loss, regardless of whether collagen has any specific fat loss-promoting ability.
Protein builds muscle. After a resistance workout, tiny microtears in the muscle fiber cause breakdown. When you put protein into your system, you start a process called protein synthesis by which the amino acids are used to repair and rebuild the muscle tissue. That is why protein is so popular among the bodybuilding community.
There are three main ways through which protein promotes weight loss:
Thermic Effect
Protein has the highest thermic effect of any of the macronutrients. The thermic effect refers to the amount of energy needed by the body to digest a certain type of food. Researchers have worked this out as a percentage of the total caloric value of the food. Fats and carbs require about 10 percent of their total calories for digestion. When it comes to proteins, however, that percentage skyrockets to around 30 percent. In other words, around a third of the calories in your protein food get used up in digesting and absorbing that food. [4]
Hunger Busting Effect
The second feature of protein that makes it beneficial for weight loss is its high satiety effect. It is by far the most filling of the three macronutrients. So, having a decent portion of protein with each meal will go a long way toward helping to avoid snacking between meals. Snacking not only adds extra unwanted calories; it also spikes insulin levels. This is even more pronounced if a person’s snack of choice consists of sugar-laden carbs.
While we’re on the subject of insulin, protein and fat cause a much lower insulin release than carbohydrates. So, basing your meals around fats and proteins will help to keep this fat-hoarding hormone in check. [5]
To benefit from the hunger-busting effects of protein, you should add a quality source of lean protein to every meal. Eggs are a great breakfast option. A single egg contains six grams of protein. Taking 2-3 as part of your breakfast will keep you full and satisfied until lunchtime. A couple of sandwiches with tuna, cold meat, or salmon make a great lunch option. For dinner, include a portion of lean protein (chicken, red meat, fish) about the size of the back of your hand.
Muscle Building Effect
Every ounce of muscle that you add to your body will make you a more efficient fat burner. That is because muscle takes much more energy to maintain itself than fat. As a result, even a small gain in muscle mass will speed up your metabolism. That means you will burn more calories all day and night.
To add some muscle to your frame, you should begin a resistance exercise program and get a plentiful supply of protein into your body.
Collagen is Not an Ideal Protein Source
The above-mentioned ability to help reduce body fat is not specific to collagen. It is true of all proteins. However, it should be noted that collagen is not an ideal form of protein when it comes to its muscle-building and weight-loss potential. That’s because collagen is not a complete protein. It is missing the essential amino acid — tryptophan. It is also very high in three amino acids (glycine, proline, and hydroxyproline) while comparatively low in others.
In a 2019 study, researchers compared the ability of collagen and whey protein to promote satiety in overweight women. Over eight weeks, the collagen group experienced greater weight gain than the whey group. The study authors suggested that collagen’s limited ability to promote satiety was due to the lack of tryptophan and low level of the three branch chain amino acids. [6]
Collagen Reduces Joint Pain
Collagen’s ability to reduce joint pain may indirectly contribute to weight loss. That’s because joint pain can inhibit a person’s ability to exercise regularly, which might negatively impact a person’s ability to perform calorie-burning workouts consistently.
A 2021 meta-study analyzed 15 clinical trials focused on collagen’s ability to reduce joint pain and facilitate exercise. The results showed that collagen supplementation improved joint functionality and reduced joint pain. [7]
FAQs
Can collagen help suppress the appetite?
While there is no evidence that collagen reduces appetite, all proteins can do so to a certain extent. That is because protein has a higher thermic effect than carbs or fats, requiring more energy to digest. Proteins also tend to fill us up more than other macronutrients, helping to ward off hunger pangs.
Can collagen help get rid of cellulite?
There is no evidence to suggest that collagen can reduce cellulite. However, it can help improve skin elasticity and firmness and reduce wrinkles.
Are collagen supplements safe?
Yes, collagen supplements are considered to be safe when they are taken according to recommended dosages. As with all supplements, however, some people may experience minor side effects, including stomach discomfort, gas, diarrhea, or nausea while using a collagen supp.
What is the best way to lose weight?
The best way to lose weight is to combine a low-calorie diet with regular calorie-burning exercise. Aim to consume 250-500 calories less than your body burns each day to establish a daily calorie deficit. By burning off another 250-500 calories through exercise, you will force your body to make up the energy difference by converting stored body fat into energy.
Bottom Line: Should You Take Collagen for Weight Loss?
What can we conclude after examining the research supporting collagen’s ability to promote weight loss? There is very little evidence that collagen can directly promote fat loss, even though specific collagen sources have had some effect. Collagen may affect weight loss simply because it is a form of protein. Even then, though, it is not an ideal protein source to promote satiety, thermogenesis, and muscle building. As a result, I do not encourage taking a collagen supplement as part of your weight loss strategy,
Taking a collagen supplement to improve your skin health, promote healthy hair and nails, and strengthen your joints, ligaments, and bones makes sense. You may experience a slight improvement in weight loss as a side effect of those benefits.
References
Tak YJ, Kim YJ, Lee JG, Yi YH, Cho YH, Kang GH, Lee SY. Effect of Oral Ingestion of Low-Molecular Collagen Peptides Derived from Skate (Raja Kenojei) Skin on Body Fat in Overweight Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. Mar Drugs. 2019 Mar 7;17(3):157. doi: 10.3390/md17030157. PMID: 30866485; PMCID: PMC6471368.
Woo M, Song YO, Kang KH, Noh JS. Anti-Obesity Effects of Collagen Peptide Derived from Skate (Raja kenojei) Skin Through Regulation of Lipid Metabolism. Mar Drugs. 2018 Aug 30;16(9):306. doi: 10.3390/md16090306. PMID: 30200239; PMCID: PMC6164805.
Chiang TI, Chang IC, Lee HH, Hsieh KH, Chiu YW, Lai TJ, Liu JY, Hsu LS, Kao SH. Amelioration of estrogen deficiency-induced obesity by collagen hydrolysate. Int J Med Sci. 2016 Oct 19;13(11):853-857. doi: 10.7150/ijms.16706. PMID: 27877077; PMCID: PMC5118756.
Calcagno M, Kahleova H, Alwarith J, Burgess NN, Flores RA, Busta ML, Barnard ND. The Thermic Effect of Food: A Review. J Am Coll Nutr. 2019 Aug;38(6):547-551. doi: 10.1080/07315724.2018.1552544. Epub 2019 Apr 25. PMID: 31021710.
Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S. doi: 10.1093/ajcn/87.5.1558S. PMID: 18469287.
Giglio BM, Schincaglia RM, da Silva AS, Fazani ICS, Monteiro PA, Mota JF, Cunha JP, Pichard C, Pimentel GD. Whey Protein Supplementation Compared to Collagen Increases Blood Nesfatin Concentrations and Decreases Android Fat in Overweight Women: A Randomized Double-Blind Study. Nutrients. 2019 Sep 2;11(9):2051. doi: 10.3390/nu11092051. PMID: 31480676; PMCID: PMC6770102.
Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021 Oct;53(10):1493-1506. doi: 10.1007/s00726-021-03072-x. Epub 2021 Sep 7. PMID: 34491424; PMCID: PMC8521576.
5 Best Natural Bodybuilding Supplements: Sculpt Your Body Into a Work of Art
Let’s be real. Bodybuilding is hard. You must train hard, eat a nutrient-dense diet, sleep seven to eight hours a night, and then use other recovery methods to ensure your body is primed for building muscle and strength.
Doing all of this can be overwhelming, especially for beginners. You’ve probably found yourself in a position where you wished there was a supplement that could turn you into a swole superhero. Lo and behold, you are scrolling through Instagram one fine day, and there it is, the versatile supplement that can help fix all your transformation voes staring you in the face.
I am sorry to break the news, but most of the fancy supplements you find online are nothing but fads. Sports nutrition companies have become really good at making up new supplements, advertising unproven benefits, and selling them to their loyal clientele.
These brands rope in some of the most popular bodybuilding and fitness social media influencers to push their products. The only bottom line these products push is that of these companies, whereas the returns on the user’s investment are close to zero.
Don’t get me wrong. I’m not trying to paint sports nutrition companies in a bad light. Some of these companies are doing a commendable job and delivering high-quality third-party tested products that deliver on their promises. However, I’m skeptical about some products that are pushed as the holy grail of natural bodybuilding but have no scientific research backing them.
Beware of Fad Supplements
If you have been following the fitness and bodybuilding space, you’ve probably heard of (or even tried) glutamine, arginine, and Tribulus. These supplements were promoted as the real deal until they were all disproven and lost their flair.
Remember, the Food and Drug Administration (FDA) does not regulate sport nutrition supplements. You must be extremely careful with how you proceed while buying bodybuilding supplements and only choose the ones with scientifically-proven results.
In this article, we dive into what it means to be a natural bodybuilder and reveal the best natural bodybuilding supplements that will help take your physique to the next level. We also shed light on some popular supplements that are on the banned substances list of popular natural bodybuilding federations. There is a lot to cover, so sit tight, and read on.
What is Natural Bodybuilding?
It depends on who you ask. Different people have varying definitions of natural bodybuilding. Armchair bodybuilding experts expect natural bodybuilders to reject any and every supplement. It means that if a product comes in a box, you cannot have it. However, this definition is half-baked.
According to the general bodybuilding consensus and drug-tested bodybuilding federations, a natural bodybuilder can use supplements containing ingredients that are found naturally. However, an athlete must abstain from using performance-enhancing drugs (PEDs).
Performance-enhancing drugs go by different names, such as steroids, gear, juice, and super supplements. Anabolic steroids are synthetic substances that mimic the effects of testosterone. These super supplements significantly boost the user’s muscle and strength gains.
Notably, virtually every bodybuilder on the Mr. Olympia stage (the most prestigious competition in pro bodybuilding) uses steroids. You could interpret this as if you want to make a living as a pro bodybuilder in the IFBB Pro League; you would have better chances of succeeding on gear.
Trivia: The eight-time Mr. Olympia champ, Ronnie Coleman, competed as a natural athlete in his first two Olympia competitions.
That said, it doesn’t mean that natties cannot build a fitness magazine cover photo-worthy physique; far from it. You can build a muscular, chiseled, diced, shredded, peeled, jacked, ripped, whittled, cut (you get the point) while staying natural.
At this moment, I must point out that building a Greek god-like physique requires much more than supplements. You must follow a balanced diet, training, and recovery program to carve a chiseled body and achieve your objectives.
How Do You Compete as a Natural Bodybuilder?
Drug use in bodybuilding is more widespread than most people think. Chances are, many jacked bodybuilders in your local gym are on juice. Interestingly, the bodybuilders that swear on being nattys usually aren’t.
But why do I bring this up, you ask?
I have nothing against people that use steroids. In fact, I think starting a gear cycle requires a different level of dedication and commitment.
However, when it comes to competitive bodybuilding, folks using roids have a significant advantage. Natural supplements are no match for the results of synthetic testosterone. All other factors being equal, nattys have no chance against enhanced bodybuilders in a competition.
Enter Natural Bodybuilding Federations
The INBA/PNBA, WNBF, and ANBF are the most popular natural bodybuilding organizations that hold drug-tested contests.
These drug-free federations use the WADA (World Anti-Doping Agency) guidelines that include 10 years drug-free of prescription/pharmaceutical hormones and two years free of over-the-counter hormones, pro-hormones, or banned substances listed or their chemical counterparts.
These guidelines ensure that no enhanced athletes can compete against a natural bodybuilder; putting the nattys on a level playing field and giving them much-needed recognition.
The WADA guidelines are very stringent. They also prohibit cannabinoids use. Although CBD oil is not prohibited, some products contain THC and other cannabinoids that could result in a positive test for a prohibited cannabinoid. You must be 100% sure of what you put in your body if you are a competitive bodybuilder.
Must Read: The Ultimate Guide To Natural Bodybuilding: Best Training and Diet Tips
Best Natural Bodybuilding Supplements
The sports nutrition market is flooded with supplements. There are supplements that claim to boost muscle mass by improving your sleep and supps that are supposed to enhance your muscle-building potential by improving your gut health and immune function.
Bodybuilding supplements can burn a hole in your pocket if you go down the rabbit hole of everything the sports nutrition companies offer and their extravagant claims. To be honest, most of these supplements are nothing more than placebos.
This article aims to reveal the most effective natural bodybuilding supplements. I have no intention of pushing inconsequential supplements down your throat. As you’ll soon learn, the most effective muscle and strength-building supps are relatively inexpensive and will help you meet your training objectives without breaking the bank.
Without any further ado, here are the supplements that should be a part of your stack:
Whey Protein
Protein is the building block of muscle. You break down muscle tissue during your workout; they grow back bigger and stronger during rest and with proper nutrition intake. A whey protein supplement contains all the nine essential amino acids (EAAs), which help build bigger and stronger muscles. Your body cannot produce the EAAs naturally; you must consume them through food.
Whey protein supps are the cornerstone of muscle-building supplements. They come in different forms (concentrate and isolate) and flavors. Because of their fast-digesting nature, most lifters prefer consuming protein shakes right after their workout.
Bodybuilders trying to build muscle mass and strength should consume 1.6–2.2 grams of protein per kilogram of body weight for optimal results. [1]
Check Out: Awesome Whey Protein Powders Reviewed
Branched Chain Amino Acids (BCAAs)
BCAA supplements consist of three essential amino acids — valine, leucine, and isoleucine. This supplement promotes muscle protein synthesis, reduces muscle breakdown, and supports quicker recovery. [3]
Like all amino acids, your body uses BCAAs to make protein, which can help build bigger and stronger muscles. Most lifters sip on a BCAA supplement intra-workout, as it can help kickstart recovery. Plus, they can reduce fatigue during exercise by lowering serotonin production in your brain.
Check Out: Best BCAA Supplements on the Market
Creatine
Creatine is one of the most studied and safe bodybuilding supplements. This compound occurs naturally in the body. It can boost muscle mass, strength, and endurance and is abundant in seafood and red meat. [2]
There are two ways of supplementing with creatine — loading and maintenance. The loading phase requires you to consume 20 grams of the supp for 5–7 days and then switch to a 3–5 gram dosage. On the other hand, the maintenance phase requires you to take 5 grams consistently.
Creatine is one of the most budget-friendly supplements on the market. A high-quality creatine supplement can cost you $0.15 per serving. This supplement is incredibly versatile and can be consumed with other supps.
Check Out: Best Creatine Supplements (Reviewed & Ranked)
Beta-Alanine
Beta-alanine is a non-essential amino acid — and a godsend for endurance athletes. This supp boosts exercise endurance by delaying lactic acid buildup, which can help you maintain a high training intensity. [5]
Besides its performance-enhancing abilities, beta-alanine has been shown to improve body composition by promoting lean muscle mass build-up. Plus, beta-alanine has anti-aging and immune-enhancing properties. [6]
Check Out: 10 Best Beta-Alanine Supplements
Although this article lists the five best natural bodybuilding supplements that will help you achieve your training objectives, you don’t have to take all of them at once. Use your discretion to select the supplements that fit your lifestyle and fill the voids you cannot achieve through your whole-food diet. Furthermore, you can start with one supplement and add more supps if needed.
Caffeine
Caffeine can significantly boost your exercise performance by increasing energy, focus, concentration, and alertness. Furthermore, it can delay the onset of fatigue, which can help you do more quickly. [4]
You could consume caffeine in the form of coffee or tea before a workout for optimal results. On the flip side, you can use a stimulated pre-workout supplement, which can deliver additional benefits like mental clarity, enhanced endurance, faster recovery, and better blood flow for insane muscle pumps.
Check Out: Best Caffeine Pills Reviewed
Banned Substances in Competitive Bodybuilding
Although most drug-tested bodybuilding organizations follow the WADA doping guidelines and prohibited list, some have additional rules that the bodybuilders must follow. Here are a few substances banned by the World Natural Bodybuilding Federation (WNBF):
All anabolic steroids
Human growth hormone
IGF
Peptides
Prohormones and steroid precursors
Diuretics
Ephedrine, ephedra, and most stimulants
Cannabinoids (including CBD)
How do I know if a product or ingredient is on the WADA prohibited list?
If you have to ask this question, chances are that the product in question is probably on the banned list. You must always check the WADA and relevant bodybuilding organizations’ prohibited list before starting a new supplement, especially if you are a competitive bodybuilder.
Beyond Bodybuilding Supplements
Building your dream physique requires much more than a few daily scoops of magic powder that are supplements. Here are the four factors that you must consider:
Diet
Follow a nutrient-dense whole-food diet to build a chiseled physique. Determine your daily caloric intake goal and break it into a suitable macronutrient split to fast-track your strength and muscle gains. You can use a whey and casein protein supplement to fill the protein void in your diet.
Training
Most lifters make the mistake of following a cookie-cutter training program, which leads to suboptimal results. You must follow a personalized training regimen to fix your weaknesses and polish your strengths. Drinking a cup of coffee or using a caffeinated supplement before a training session can boost your performance. Beta-alanine supplements also increase your endurance, which can help you get more done quickly.
Recovery
Sleep at least seven to eight hours each night to give your body enough time to rest and recuperate from your workouts. Self-myofascial release, massages, and cold plunges are excellent ways to boost your recovery. Whey protein and BCAA supplements also help in this regard.
Lifestyle
Switch to an active lifestyle to build a shredded physique. Take the stairs instead of the elevator and bike to work when possible. These lifestyle habits will help keep your metabolism high, which will help you burn calories throughout the day.
FAQs
Do I need supplements to build a chiseled physique?
No. You can build a jacked body by following a balanced training, diet, and recovery program. Use supplements to fill the voids in your diet.
Can I become a pro bodybuilder without using supplements?
Bodybuilding requires much more than supplements and steroids. Your genetics will dictate your potential as a pro bodybuilder. Plus, the organization you choose to compete in will also dictate your performance if you stay natty.
You can turn pro in the IFBB Pro League (non-tested) while staying natty. However, it is highly unlikely that you will ever win the coveted Mr. Olympia title. On the other hand, natty bodybuilding organizations are reserved for natural athletes.
Which supplements should a beginner start with?
It will depend on your starting physique and training objective. Assuming the individual already consumes caffeine in some form, they should start with a whey protein supplement and stick with it for six to eight weeks. They can add more supplements to their arsenal after assessing their progress.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
The initial progress as a natty is usually slow, which pushed many bodybuilders to go the steroid route. However, the risks of using gear are not worth the reward for most lifters.
Contrary to what most people think, you don’t need a cupboard full of supplements and a sponsorship to build a natural physique. Following a balanced diet, training, and recovery program, and using natural bodybuilding supplements, such as whey protein, creatine, BCAAs, caffeine, and beta-alanine, might take some time to work their magic, but it should be the way to go for you if you lift to improve your overall health, well-being, and longevity. Best of luck!
References
Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.
Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. doi: 10.1186/s12970-021-00412-w. PMID: 33557850; PMCID: PMC7871530.
Khemtong C, Kuo CH, Chen CY, Jaime SJ, Condello G. Does Branched-Chain Amino Acids (BCAAs) Supplementation Attenuate Muscle Damage Markers and Soreness after Resistance Exercise in Trained Males? A Meta-Analysis of Randomized Controlled Trials. Nutrients. 2021 May 31;13(6):1880. doi: 10.3390/nu13061880. PMID: 34072718; PMCID: PMC8230327.
Paluska SA. Caffeine and exercise. Curr Sports Med Rep. 2003 Aug;2(4):213-9. doi: 10.1249/00149619-200308000-00008. PMID: 12834577.
Hoffman JR, Emerson NS, Stout JR. β-Alanine supplementation. Curr Sports Med Rep. 2012 Jul-Aug;11(4):189-95. doi: 10.1249/JSR.0b013e3182604983. PMID: 22777329.
Kendrick IP, Harris RC, Kim HJ, Kim CK, Dang VH, Lam TQ, Bui TT, Smith M, Wise JA. The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition. Amino Acids. 2008 May;34(4):547-54. doi: 10.1007/s00726-007-0008-3. Epub 2008 Jan 4. PMID: 18175046.
How Long Does Alcohol Stop Fat Burning?
Drinking alcohol is a popular pastime. A lot of people like to unwind at the end of the day with an alcoholic drink or two, and wine is a common accompaniment to meals. A beer with friends can often lead to a fun night out, and what celebration is complete without champagne?
Moderate alcohol consumption, i.e., 1-3 drinks a couple of times a week, is generally considered healthy. However, binge drinking or drinking too often is not. The list of the possible side effects of alcohol consumption is long and quite sobering – pardon the pun.
The risks of long-term and excessive drinking include:
Accidents and injuries
Alcohol dependence
Alcohol poisoning
Anxiety
Brain damage
Congenital disabilities
Dehydration
Dementia
Depression
Digestive problems
Heart disease
High blood pressure
Infertility
Liver disease
Malnutrition
Osteoporosis
Pancreatitis
Stroke
Various cancers, including mouth, throat, liver, and colon
Weakened immune system
Alcohol can also lead to weight gain and interfere with weight loss. Unfortunately, many dieters fail to appreciate just how much drinking can affect fat burning.
In this article, we discuss how alcohol makes it harder to burn fat and lose weight.
How Alcohol Affects Weight Loss
It’s easy to think that a couple of beers or glasses of wine won’t cause any harm. And, from a health perspective, that’s probably true. But even the occasional drink can make losing weight far harder than it needs to be.
Reasons for this include:
1. Alcoholic beverages contain a lot of calories
Protein contains four calories per gram, as do carbohydrates. Fat has nine calories per gram. Alcohol contains seven calories per gram, so close to double that of carbs and protein and only slightly less than fat.
As such, a couple of alcoholic drinks could easily wipe out your calorie deficit for the day, making weight loss slow, if not impossible.
Here is a chart showing the caloric value of some of the most popular alcoholic drinks. Bear in mind that these are standard bar measures, and people who drink at home may pour more generous amounts:
Beverage
Serving size
Calories
Beer
Beer (light)
12 oz (355 ml)
103
Beer (regular)
12 oz (355 ml)
153
Beer (strong)
12 oz (355 ml)
170 to 350
Distilled Alcohol
Gin
1.5 oz (45 ml)
116
Rum
1.5 oz (45 ml)
116
Vodka
1.5 oz (45 ml)
116
Whiskey
1.5 oz (45 ml)
116
Liqueurs
Coffee liqueur
1.5 oz (45 ml)
160
Coffee liqueur with cream
1.5 oz (45 ml)
154
Crème de menthe
1.5 oz (45 ml)
186
Mixed Drinks
Bloody Mary
4.6 oz (136 ml)
120
Cosmopolitan
2.75 oz (81 ml)
146
Daiquiri
2.7 oz (80 ml)
137
Highball
8 oz (235 ml)
110
Hot buttered rum
8 oz (235 ml)
292
Mai Tai
4.9 oz (145 ml)
306
Margarita
4 oz (120 ml)
168
Mimosa
4 oz (120 ml)
75
Mint Julep
4.5 oz (135 ml)
165
Mojito
6 oz (177 ml)
143
Pina colada
6.8 oz (200 ml)
526
Rum and Coke
8 oz (235 ml)
185
Tequila sunrise
6.8 oz (200 ml)
232
Vodka and tonic
7 oz (207 ml)
189
Whiskey sour
3 oz (89 ml)
125
White Russian
8 oz (235 ml)
568
Wine
Burgundy
5 oz (145 ml)
122
Cabernet Sauvignon
5 oz (145 ml)
122
Chardonnay
5 oz (145 ml)
128
Chenin Blanc
5 oz (145 ml)
129
Claret
5 oz (145 ml)
122
Dry dessert wine
3.5 oz (90 ml)
157
Merlot
5 oz (145 ml)
122
Muscat
5 oz (145 ml)
129
Pinot Grigio
5 oz (145 ml)
128
Pinot Noir
5 oz (145 ml)
121
Red dessert wine
3.5 oz (90 ml)
165
Red table wine
5 oz (145 ml)
125
Riesling
5 oz (145 ml)
129
Sauvignon Blanc
5 oz (145 ml)
128
White table wine
5 oz (145 ml)
128
Depending on your chosen beverage, “going out for drinks” could easily add up to several thousand additional calories, leading to weight gain rather than fat burning and weight loss.
2. Alcohol can contribute to belly fat
While it is impossible to spot-reduce fat from your abdomen, drinking alcohol can cause you to spot gain. Go to any bar, and you’re sure to see at least a few beer bellies.
Excess calories from alcohol have a nasty habit of migrating toward your stomach, even if the rest of your body is relatively slim. Belly fat is not just unsightly, but it’s a leading cause of diabetes, heart disease, gallbladder disease, and premature death (1).
A lot of exercisers want to lose belly fat but sabotage their progress by consuming too much alcohol. It’s almost impossible to get six-pack abs if you regularly put away a six-pack of beer, or any other alcoholic beverage, every night.
3. Alcohol makes it harder to make good nutritional decisions
Even a small amount of alcohol can impair your judgment, making good nutritional decisions harder to make. For example, if you have wine with dinner, you may also have a dessert when, sober, you would have sent the sweet trolley away.
While the occasional treat probably won’t hurt your weight loss too much, habitual cheating will wreak your diet and make it impossible to lose weight.
Alcohol can also cause carvings, especially for salty and savory food. A few drinks often lead to a bag of chips, a plate of French fries, a burger, or some other high-calorie indulgence.
Add the calories from your dietary slip-ups to the calories in the booze, and it’s easy to see why alcohol and dieting don’t make good bedfellows.
4. Alcohol can interfere with your workout routine
Eating less is only one part of the fat and weight loss equation. You also need to burn more calories, which most people do through exercise.
Drinking alcohol can rob you of the energy, motivation, and willpower you need to work out regularly and consistently. A night of drinking can make getting up the next day a challenge, let alone dragging your tired, hungover butt to the gym!
In addition, alcohol can interfere with muscle protein synthesis, or MPS for short (2). So, even if you DO manage to make it to the gym, your workouts will be less effective, and you won’t recover as well as you would if your body was alcohol-free.
Related: Does Alcohol Affect Muscle Growth?
5. Alcohol reduces sleep quality and duration
While alcohol can make you drowsy and even fall asleep quicker, the duration of quality of your sleep will probably be lower than usual (3).
As such, when you wake up, you’ll still feel tired. Feelings of tiredness can make it harder to stick to your diet and workout regimen. Your body will drive you to fuel up on fast-acting carbs because it needs energy and doesn’t care that you’re supposed to be on a diet and cutting down on sugar.
Alcohol-induced sleep deprivation, like anything else that stops you from getting a restful night of sleep, is not conducive to weight loss and fat burning. In fact, not getting enough sleep is often linked to weight gain (4).
6. Alcohol puts the brakes on fat burning
Your body views alcohol as a priority fuel and will burn it before using fat for energy. So, if you have a drink and have alcohol in your system, fat burning stops until all the alcohol is metabolized and used up (5).
The duration of this fat-burning stoppage depends on how much alcohol you have consumed, your body size and weight, and your gender.
However, it can take as long as 24-48 hours for fat metabolism to return to normal. During this time, you won’t be burning much, if any, fat for fuel, and your weight loss progress will grind to a halt.
Unfortunately, and contrary to many old wives’ tales, there is nothing you can do to make your body burn alcohol faster. Drinking lots of coffee or eating a meal to “soak up the alcohol” doesn’t work. You’ll just have to let nature (and your liver) take its course.
And if blocking fat burning wasn’t a big enough problem, during this time, your body also increases lipogenesis, which is the act of creating and storing more fat (6). Food consumed during this time is much more likely to be converted into and stored as fat.
So, no fat burning but increased fat storage – talk about a lose-lose situation!
In summary, consuming alcohol makes it harder to lose weight because:
It contains a lot of empty calories
It can lead to increases in belly fat
It makes it harder to make good nutritional decisions
It interferes with your workout routine
It reduces sleep quality and duration
It blocks fat burning
How To Drink Alcohol and Still Lose Weight
Even though drinking alcohol can interfere with fat burning and weight loss, it is still possible to reach your weight loss and body composition goals while sensibly enjoying alcohol.
Here are some tips on how to drink alcohol and still lose weight:
1. Drink in moderation
Small, occasional quantities of alcohol should not impact too greatly on weight loss. So, if you want to enjoy a drink or two a couple of times a week, there is probably no reason not to indulge. It’s generally best not to drink every day, and you should also avoid binge drinking.
However, you still need to account for the calories in your alcoholic beverages when calculating your calorie intake. You may have to forgo a snack to maintain a calorie deficit. Considering that a glass of wine contains about 150 calories, and a large beer has as many as 300, you may prefer to eat your calories instead of drinking them.
2. Choose lower-alcohol beverages
The lower the alcohol content of your drink, the shorter and less pronounced its fat-burning blocking effect will be. As such, you should avoid strong beers, fortified wines, and most cocktails. Instead, choose light beers and regular wine. Lower alcohol beverages will have less of a negative impact on your fat-burning efforts.
3. Avoid high-calorie mixers
In some instances, most of the calories in a drink come from a non-alcohol mixer rather than the alcoholic beverage itself. For example, many drinks also contain full-sugar Coke or lemonade, sweetened fruit juices, sugar syrups, or even cream.
Make sure your drinks contain as few high-calorie extras as possible. Ask for diet Coke in your vodka or rum, have soda water instead of lemonade, and skip the sweet or creamy cocktails.
4. Alternate alcoholic drinks with water
Nights out can involve consuming many alcoholic drinks over several hours. This can lead to consuming a large quantity of alcohol and a lot of calories. You can half your caloric intake simply by alternating between things like beer or wine and water.
Water is calorie-free, and halving your alcohol intake means you’ll imbibe far fewer calories. Diet sodas also have the same effect. Water is also hydrating and will help counter the dehydrating action of alcohol. The lower alcohol intake will also have a less detrimental effect on fat burning.
5. Be mindful of what you eat while drinking
Alcohol can increase your appetite. It causes your blood glucose levels to drop, making you feel hungry. Alcohol also tends to lower your inhibitions and willpower, making you more inclined to give in to that hunger. Cravings can be a problem, too.
So, be extra mindful of what you eat when you are drinking. Do your best not to give in to hunger and cravings. Combined with the calories from alcohol and its fat-burning blocking effect, breaking your diet will surely derail weight and fat loss.
6. Weigh up the pros and cons before drinking
Getting fit and losing weight involves making a lot of choices. You need to choose between going to the gym and staying at home watching Netflix, eating a salad or binging on pizza, and going to bed early or staying up all night playing Call of Duty.
Ultimately, it’s these decisions that determine your weight loss success.
In the same way, you can choose to drink or choose to abstain in the name of fitness and weight loss.
So, consider the pros and cons of drinking and decide if you want that beer or glass of wine. After a few minutes of contemplation, you may discover that you can do without a drink and would rather be lean and healthy instead.
FAQs
Do you have a question about alcohol and fat loss? No problem, because we’ve got the answers!
1. Will I lose weight if I quit drinking?
You will lose weight if you quit drinking if doing so creates a calorie deficit that forces your body to burn more fat for fuel.
For example, suppose you currently drink three beers a night, and your weight is stable. In that case, ditching those beers will probably create a 400-500 calorie shortfall, leading to weight loss. However, if you eat more to compensate, you won’t lose weight and could even gain it if you create a calorie surplus.
4. I want to drink less, but I feel pressured by my friends to drink more. What can I do?
Peer pressure can be hard to resist. It’s often easier to go along with the crowd than go your own way. If you find yourself in a group of friends who drink more than you want to, try the following strategies:
Volunteer to be the designated driver
Avoid buying rounds of drinks and just buy your own
Drink smaller measures
Alternate alcoholic and non-alcoholic drinks
Suggest alternative activities where alcohol is not available
Arrive late and leave early to shorten your drinking window
Ask your friends to be more supportive of your choices
Get new friends
While the final point may seem drastic, if you are serious about not drinking but your friends continue to pressure you, they clearly don’t have your best interests at heart.
3. Which alcoholic drinks have the least calories?
Alcohol contains seven calories per gram, and most alcoholic drinks also contain sugar. As such, the best alcoholic drinks are both low in ethanol and sugar. You can find a comprehensive list of calorie values for popular drinks elsewhere in this article. However, five of the least calorific alcoholic beverages are:
Light beer
White/red table wine
Gin
Vodka
Whisky
4. Is there anything wrong with drinking every day?
The negative effects of alcohol increase the more you drink. So, in theory, you could just have 1-2 drinks a day without affecting your health. Daily, moderate drinking is usually considered healthier than consuming the same amount of alcohol in one session, i.e., binge drinking.
Remember, too, that alcohol contains calories and blocks fat burning. So, when you’re trying to lose weight, you’re better off minimizing your alcohol intake.
Finally, if you feel you must have a drink each day, maybe to unwind, you may have a dependency even if you don’t drink excessively. Try going dry for a few weeks to see how you feel. If you crave alcohol, you may need help to overcome your dependency.
5. Isn’t moderate alcohol consumption good for you?
For many years, it was thought that consuming alcohol in low to moderate amounts offered protection against heart disease and other chronic illnesses. This, in part, was due to something called the French Paradox, which describes how France has a lower incidence of heart disease despite a somewhat less healthy diet.
More recent studies have dismissed the French Paradox, suggesting that no amount of alcohol will improve health, and that drinking should not be recommended as a health intervention (7).
So, while the occasional drink or two probably won’t hurt you, it can’t be considered healthy or necessary.
Closing Thoughts
Drinking alcohol can undermine your fat-burning and weight-loss efforts. Alcohol contains almost twice as many calories per gram as protein and carbohydrates. It is treated as a priority fuel, meaning it will always be metabolized before fat for energy.
Giving up alcohol could make losing weight and keeping it off easier.
That said, many people enjoy drinking and don’t want to quit. In that case, it’s worth limiting your intake to 1-3 drinks a couple of times a week and mainly consuming low-calorie beverages. Light beer and refined spirits are good choices, as is red and white wine.
However, even small amounts of alcohol can interfere with fat burning, so if you do decide to drink, you’ll also need to accept that you might not lose weight as fast as you’d like.
References:
Pi-Sunyer X. The medical risks of obesity. Postgrad Med. 2009 Nov;121(6):21-33. doi: 10.3810/pgm.2009.11.2074. PMID: 19940414; PMCID: PMC2879283. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2879283/
Parr EB, Camera DM, Areta JL, Burke LM, Phillips SM, Hawley JA, Coffey VG. Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. PLoS One. 2014 Feb 12;9(2):e88384. doi: 10.1371/journal.pone.0088384. PMID: 24533082; PMCID: PMC3922864. https://pubmed.ncbi.nlm.nih.gov/24533082/
Roehrs T, Roth T. Sleep, sleepiness, and alcohol use. Alcohol Res Health. 2001;25(2):101-9. PMID: 11584549; PMCID: PMC6707127. https://pubmed.ncbi.nlm.nih.gov/11584549/
Cooper CB, Neufeld EV, Dolezal BA, Martin JL. Sleep deprivation and obesity in adults: a brief narrative review. BMJ Open Sport Exerc Med. 2018 Oct 4;4(1):e000392. doi: 10.1136/bmjsem-2018-000392. PMID: 30364557; PMCID: PMC6196958. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6196958/
Cederbaum AI. Alcohol metabolism. Clin Liver Dis. 2012 Nov;16(4):667-85. doi: 10.1016/j.cld.2012.08.002. PMID: 23101976; PMCID: PMC3484320. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3484320/
Baraona E, Lieber CS. Effects of ethanol on lipid metabolism. J Lipid Res. 1979 Mar;20(3):289-315. PMID: 87483. https://pubmed.ncbi.nlm.nih.gov/87483/
Chiva-Blanch G, Badimon L. Benefits and risks of moderate alcohol consumption on cardiovascular disease: current findings and controversies. Nutrients. 2019 Dec 30;12(1):108. doi: 10.3390/nu12010108. PMID: 31906033; PMCID: PMC7020057. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7020057/