Tag: Vegan
The Ultimate Guide To Pegan Diet (Meal Plan Included)
Never heard of the pegan diet before? Don’t worry; you are not alone. The pegan diet combines key principles from paleo and vegan diets. Paleo + vegan = pegan. If you are a fan of Brangelina (Brad Pitt and Angelina Jolie) and Bennifer (Ben Affleck and Jennifer Lopez), you probably got this in the first go.
Mark Hyman, MD, first wrote about the pegan diet in 2014 and outlined the details of the new diet in his book ‘Food: What the Heck Should I Eat?’ published in 2018.
If you know a thing or two about paleo and vegan diets, you’d know they are very restrictive. The list of foods you cannot eat is always longer than the list of foods you can eat. When people realize that the pegan diet combines paleo and vegan diets, they instantly think it will be more restrictive than the two. However, this is not the case.
What are Paleo and Vegan Diets?
Pegan Diet
Before we get into the nitty-gritty of the pegan diet, here is a brush-up on the paleo and vegan diets.
Paleo diets focus on types of foods presumed to be eaten by our ancestors and their ancestors. The paleo diet mainly consists of meat, fish, vegetables, and fruit. In this diet, you avoid dairy or cereal products and processed food. Think of the paleo diet as going back to the basics and eating like a hunter-gatherer.
On a vegan diet, you must avoid meat, dairy, and all other animal products. This plant-based diet mainly includes eating vegetables, grains, nuts, and fruits. A vegan diet aims to improve your overall health while curbing animal exploitation.
What is a Pegan Diet?
Paleo and vegan diets are very restrictive. Furthermore, these can be contradicting; while one promotes eating meat, the other diet wants to end animal cruelty.
Now, you might think that a combination of paleo and vegan diets will be very restrictive. However, the pegan diet doesn’t blatantly combine the two diets but combines their best principles and has its unique set of guidelines.
According to Dr. Hyman, the pegan diet can help balance blood sugar levels, reduce inflammation, and promote overall health. Furthermore, the pegan diet is less restrictive than the paleo and vegan diets.
The pegan diet largely relies on vegetables and fruit to meet your daily caloric needs. Nonetheless, you can also eat lean, sustainably raised meats on this diet. You can also eat legumes to meet your daily nutrition needs.
On a pegan diet, 75% of your plate should consist of vegetables and fruits; the remaining 25% can be meats (preferably grass-fed, organic, or sustainably raised).
The pegan diet is gaining popularity among people who agree with the benefits of veggies and fruits in promoting overall health but also don’t want to give up high-protein food sources, such as meat, fish, and milk.
Unlike several short-term diets aimed at weight loss, the pegan diet promotes holistic health and well-being, and you can follow it indefinitely. This diet does not preach anything you cannot follow for the long term.
Notably, the pegan diet excludes dairy, grains, and beans from the grocery list. Although many nutrition experts appreciate this diet’s focus on nutrient-rich veggies, unprocessed, whole foods, and sustainably sourced meats, the three exclusions make it a no-go for many people.
Summary
The pegan diet is a hybrid of the paleo and vegan diet that promotes eating real, whole, sustainably raised fresh food. This diet aims to help dieters lose weight and boost longevity by reducing inflammation, boosting detoxification, improving gut microbiome, and controlling blood sugar and insulin levels.
Foods To Eat on the Pegan Diet
In contrast to many restrictive diets, the pegan diet doesn’t dictate how much you can eat in a day, nor does it provide a meal timetable. You are in total control of your meal sizes and timing on this diet.
The pegan diet favors foods with a low glycemic load, meaning you must eat foods that don’t spike your blood sugar levels. The glycaemic index (GI) ranks carb-containing foods. Focus on foods that have a GI value of 55 or less.
Although the pegan diet does not restrict sugar intake, you must considerably scale back on your sugar consumption, as it has minimal nutritional value but adds to your calorie bottom line. High-sugar foods can also cause blood sugar spikes, which is not ideal on the pegan diet.
A Brief on How To Design Your Diet
Most beginners feel like a deer caught in headlights when designing their diet. If you are one such individual, don’t worry — we have you covered. Here is an oversimplified step-by-step process of creating your diet:
Determine your daily calorie intake goal. Use this total daily energy expenditure (TDEE) calculator to get a suitable calorie target that fits your lifestyle.
Break the calorie target into a reasonable macronutrient split. Tip: Use a high-protein diet to build muscle while losing fat.
Divide the macro split into three to five daily meals that include nutrient-dense whole foods and fit the pegan diet principles.
If you are still having trouble figuring out where to start, I have a seven-day pegan diet plan for you later in this article.
Pegan Diet Foods
Here are the foods that should be a part of your pegan diet plan:
Vegetables and Fruits
Three-fourths of the calories in a pegan diet must come from veggies and fruits. Since this is the main food source, you should get comfortable cooking (and eating) vegetables. Some vegetables and fruits can have a significant amount of carbs. You must only choose foods with a low GI value. Dr. Hyman recommends berries and watermelons because of their low glycemic values.
Minimally Processed Fats
The pegan diet encourages eating a decent amount of healthy fats daily for optimal body functioning. Nuts and seeds are packed with high-quality fats and are rich in protein and fiber. If you’re not a fan of snacking on nuts and seeds, you can substitute them with nut butter. However, ensure that the nut butter does not have added sugar. Opt for organic products when possible.
Cold-pressed olive and avocado oil are another healthy fat source, as are coconuts and unrefined coconut oils. Omega-3s can also boost your overall health. You must avoid peanuts and processed seed oils.
Sustainably Raised Meats
Unlike the vegan diet that requires you to shun animal food sources, the pegan diet involves getting 25% of your daily calories through meat. Dr. Hyman recommends beef, chicken, lamb, and also ostrich or bison on the pegan diet. However, you must only eat sustainably and responsibly raised meats.
Think of meats as a side dish on the pegan diet. Furthermore, you must limit your meat intake to 4 to 6 ounces per meal. Avoid conventionally farmed meats and only opt for grass-fed, pasture-raised meat sources.
Eggs
Eggs are allowed on the pegan diet. This protein-rich food source is a breakfast staple in many pegan diet plans. It also has a high vitamin B12 content, ensuring pegans don’t run a B-complex deficiency.
Fish
Along with meats, fish intake is also allowed on the pegan diet plan. Dr. Hyman recommends sardines and wild salmon as these have low mercury content. Mercury is toxic, and exposure to it can lead to serious health problems.
Generally, larger and longer-lived fish contain the most mercury, including shark, swordfish, fresh tuna, marlin, and king mackerel. [1]
A Few Whole Grains and Legumes
Grains and legumes can cause a sharp rise in blood sugar levels and hence are not allowed on the pegan diet — a characteristic it shares with the paleo diet. However, a few gluten-free grains, such as quinoa, buckwheat, and black rice, are allowed on the pegan diet plan and offer several health benefits. [2]
A maximum of one cup of beans (or, preferably, lentils) is permitted daily on the pegan plan. On the other hand, you must limit your grain intake to 1/2 cup (125 grams) per meal.
Here are a few grains and legumes allowed on the pegan diet:
Grains: Black rice, quinoa, amaranth, millet, teff, oats
Legumes: Lentils, chickpeas, black beans, pinto beans
Summary
The pegan diet is more flexible than the paleo and vegan diets and comprises 75% fruits and vegetables and 25% meats, significantly expanding your food choices. You must follow a personalized pegan diet based on your calorie goals for the best results.
Foods To Avoid on the Pegan Diet
Most diets designed to help you control your blood sugar levels and lose weight involve food cuts; the pegan diet is no different. Here is the list of restricted foods on the pegan diet:
Dairy Products
Dairy products are a big no on the pegan diet. However, you can switch to dairy alternatives, such as nut milk or coconut yogurt. Ensure that you only get the unsweetened versions. Get in the habit of reading food labels and only pick the foods that meet your daily caloric and macronutrient requirements.
Furthermore, Dr. Hyman recommends goat or sheep dairy for folks that cannot give up cow products, as these are easier to digest than other forms. However, you might need some time to adjust to goat and sheep milk and cheese. [3]
Gluten
The pegan diet restricts gluten intake to limit its potential damage to your stomach. You must limit gluten intake on the pegan diet even if you are not gluten intolerant or have Celiac disease. Although this diet allows gluten-free whole grains, you must use them sparingly. You must get most of your carbohydrates from fruits and vegetables.
Legumes
Most legumes can spike your blood sugar levels and are not allowed on the pegan diet. However, you can eat the four legumes mentioned above in limited quantities occasionally to add variety to your meals.
Refined Oils and Additives
You must exclude refined or processed oils from your cooking, as these can lower good HDL cholesterol and raise insulin levels, triglycerides, and harmful LDL cholesterol. Keep your cupboard clear of canola, soybean, sunflower, and corn oil.
Furthermore, preservatives, artificial flavors, colors, and other additives are banned on the pegan diet, as these can spike blood sugar levels. Remember, the pegan meal plan is part paleo, meaning you must keep your meals as basic as possible.
Sugar
Although the pegan diet doesn’t ban sugar intake, you must restrict it as it can spike your blood sugar levels without adding to your macro or micronutrient bottom line. You can use its alternatives, such as stevia, to flavor your foods or beverages.
Summary
Sugar or sugary foods and beverages, flavorings, colors, refined oils, dairy products, gluten, and legumes are banned on the pegan diet. As a rule of thumb, if you are not sure if something is allowed on the pegan diet, chances are, it isn’t.
Now that you know about the food sources that you should include in a pegan diet plan, here is a list of food items to add to your cart in your next grocery shopping trip:
Vegetables:
Spinach
Mixed greens
Broccoli
Cauliflower
Brussels sprouts
Mushrooms
Bell peppers
Asparagus
Avocado
Cherry tomatoes
Cucumbers
Proteins:
Chicken breast
Salmon fillets
Shrimp
Tofu
Lentils
Fruits:
Mixed berries (such as blueberries, strawberries, and raspberries)
Oranges
Apples
Pears
Bananas
Grains and Legumes:
Quinoa
Brown rice
Chia seeds
Healthy Fats:
Almond butter
Olive oil
Coconut oil
Nuts and Seeds:
Almonds
Cashews
Other:
Almond milk (unsweetened)
Coconut aminos (a soy sauce alternative)
Balsamic vinegar
Herbs and spices (such as garlic, ginger, turmeric, basil, oregano, etc.)
Summary
The pegan diet mainly excludes foods that can spike your blood sugar levels or cause inflammation in your body. This diverse sample grocery shopping list will ensure you’re not bored with your diet plan.
Benefits of the Pegan Diet
Switching to the pegan diet entails the following benefits:
Can Lead To Weight Loss and Improve Heart Health
The pegan diet includes nutrition-dense whole foods and cuts out sugar-laden and processed foods, which can help you lose weight. A pegan diet will also keep you feeling full for longer, reducing your risk of binging on junk food.
Furthermore, pegan diet-approved foods are packed with vitamins, minerals, antioxidants, fiber, and unsaturated fats, which can improve your heart health.
Won’t Cause Blood Sugar Spikes
This diet revolves around eating low-GI foods, which helps avoid blood sugar spikes and can be incredibly useful for people with diabetes, pre-diabetes, and other insulin-related conditions. Low-GI foods can also help you lose weight and keep it off. [4]
Limits Inflammation
The pegan diet restricts gluten and legume intake and limits your meat consumption to 25% of your total daily calories, which can help lower your muscle, tendon, and ligament inflammation. Lower inflammation can help athletes recover faster between their workouts.
Improves Gut Health
Some non-starchy vegetables, like asparagus, are rich in prebiotics, which can improve your gut health. A healthy gut microbiome can help prevent chronic health conditions, such as obesity, hypertension, and diabetes.
Less Restrictive
The pegan diet is less restrictive than most other popular diets, including paleo and vegan. It allows you to include a variety of food sources in your diet, which keep your meals exciting and ensure you meet your daily macro and micronutrient needs.
Make Better Food Choices
Since the pegan diet restricts gluten, legumes, oils, preservatives, and flavorings, you must read nutrition labels before adding something to your cart. Being mindful of your dietary choices can improve your overall health and well-being.
Summary
A pegan diet plan can improve your heart and gut health, lower inflammation, and limit blood sugar level spikes. This diet is more accommodating than the vegan and paleo diets but is just as effective at weight loss. It will also make you more mindful of your food choices.
Drawbacks of the Pegan Diet
Here are the disadvantages of following the pegan diet:
Lack of Scientific Evidence
The pegan diet revolves around the idea that dairy, gluten, and legumes can cause inflammation and blood sugar spikes, and limiting these foods can fix these issues. However, there is conflicting evidence about these outcomes, which undermines some of the benefits of the pegan diet. [5]
Can Lead To Nutritional Deficiencies
Limiting dairy, gluten, and legume intake can lead to nutritional deficiencies if you don’t follow a balanced diet. Furthermore, sticking to this diet for an extended period can trigger eating disorders if taken to extremes or followed by people with existing health conditions.
Makes Eating Out Challenging
The pegan diet requires you to control your portion sizes (75% vegies and 25% meat) and avoid dairy, gluten, and legumes. However, sticking to these parameters can be challenging while eating out with friends or family.
Expensive & Lack of Accessibility
The pegan diet promotes eating organic foods and sustainably and ethically raised meats. These products are often more expensive than regular products and might not fit everyone’s budget. Further, everyone might not have access to organic vegetables, fruits, and grass-fed meats.
Remember, you must always follow a diet plan that you can stick to for the long term. Following a strict diet regimen for a short time might help you lose weight, but the weight will come back as soon as you return to your old ways.
Improving longevity, health, and overall wellness requires lifestyle changes. Playing the short-term game will only get you so far.
Summary
Like every other diet, the pegan diet has its fair share of cons. Following this diet for an extended period can lead to nutritional deficiencies in some cases. Plus, buying organic foods can burn a hole in your pocket and make dining out challenging.
Risks of the Pegan Diet
Since this diet program restricts dairy, legumes, and grains, many people are concerned that it can lead to nutrient deficiencies. For example, not drinking milk can lead to calcium, protein, potassium, and vitamin D deficiencies. On the other hand, shunning whole grains can cause fiber and essential vitamins, and mineral deficiencies.
That said, the pegan diet has no known or scientifically-proven health risks. Following a balanced diet program will ensure you don’t run into any nutrient deficiencies and hit all your health markers. You must also personalize your pegan diet plan to achieve your health goals.
Use meal-tracking apps, such as MyFitnessPal, to ensure you meet your macro and micronutrient needs. You could also use supplements to fill nutrition voids. Consult your healthcare provider before starting a diet program, especially if you are dealing with medical issues.
Summary
The biggest risk associated with the pegan diet is that it can lead to nutritional deficiencies. Consult a registered dietician or your healthcare provider before starting any new diet program to ensure safety. Use calorie-tracking apps to ensure you are hitting your macro and micronutrient goals.
7-Day Pegan Diet Meal Plan
Given below is a sample seven-day pegan diet plan. Feel free to change the foods in this diet to meet your dietary preferences.
Day 1
Meal 1: Breakfast
Scrambled tofu with vegetables
1 cup of mixed berries
Total: Calories: 370; carbs: 32g; protein: 21g; fats: 21g
Meal 2: Lunch
Mixed greens salad with grilled chicken breast, avocado, and olive oil dressing
1 small apple
Total: Calories: 480; carbs: 32g; protein: 30g; fats: 25g
Meal 3: Dinner
Baked salmon with roasted vegetables
1/2 cup quinoa
Total: Calories: 560; carbs: 35g; protein: 39g; fats: 27g
Day 2
Meal 1: Breakfast
Omelet with veggies
1 apple
Total: Calories: 360; carbs: 25g; protein: 21g; fats: 20g
Meal 2: Lunch
Lentil soup with mixed vegetables
1 small pear
Total: calories: 410; carbs: 75g; protein: 21g; fats: 2g
Meal 3: Dinner
Grilled chicken breast with steamed broccoli and cauliflower rice
1/2 medium-sized sweet potato
Total: Calories: 490; carbs: 31g; protein: 42g; fats: 15g
Day 3
Meal 1: Breakfast
Almond milk pudding
Berries
1 small banana
Total: Calories: 340; carbs: 43g; protein: 9g; fats: 15g
Meal 2: Lunch
1 serving of shrimps and mixed greens salad
1 small orange
Total: Calories: 430; carbs: 32g; protein: 30g; fats: 20g
Meal 3: Dinner
Stir-fried tofu with mixed vegetables in coconut aminos sauce
1/2 cup brown rice
Total: Calories: 460; carbs: 49g; protein: 17g; fats: 21g
Day 4
Meal 1: Breakfast
Almond butter and banana smoothie made with almond milk and spinach
1 small orange
Total: Calories: 360; carbs: 45g; protein: 11g; fats: 15g
Meal 2: Lunch
Grilled chicken salad with mixed greens, cucumbers, cherry tomatoes, and olive oil dressing
1 small pear
Total: Calories: 460; carbs: 25g; protein: 31g; fats: 25g
Meal 3: Dinner
Baked cod with roasted asparagus and quinoa
1/2 medium-sized sweet potato
Total: Calories: 490; carbs: 51g; protein: 37g; fats: 15g
Day 5
Meal 1: Breakfast
Quinoa porridge with almond milk, topped with mixed berries and chopped almonds
1 small banana
Total: Calories: 390; carbs: 63g; protein: 11g; fats: 8g
Meal 2: Lunch
Vegetable stir-fry with tofu, broccoli, bell peppers, and cashews
1 small apple
Total: Calories: 430; carbs: 42g; protein: 20g; fats: 15g
Meal 3: Dinner
Grilled salmon with steamed Brussels sprouts and cauliflower mash
1/2 cup quinoa
Total: Calories: 560; carbs: 35g; protein: 39g; fats: 27g
Day 6
Meal 1: Breakfast
Spinach and mushroom omelet cooked in coconut oil
1 cup of mixed berries
Total: Calories: 370; carbs: 27g; protein: 21g; fats: 21g
Meal 2: Lunch
Lentil soup with mixed vegetables
1 small orange
Total: Calories: 410; carbs: 75g; protein: 21g; fats: 2g
Meal 3: Dinner
Grilled chicken breast with roasted vegetables
1/2 cup brown rice
Total: Calories: 510; carbs: 34g; protein: 42g; fats: 16g
Day 7
Meal 1: Breakfast
Chia seed pudding made with almond milk and topped with mixed berries
1 small pear
Total: Calories: 310; carbs: 35g; protein: 9g; fats: 15g
Meal 2: Lunch
Mixed greens salad with grilled shrimp, avocado, and olive oil dressing
1 small apple
Total: Calories: 430; carbs: 32g; protein: 30g; fats: 20g
Meal 3: Dinner
Baked tofu with roasted Brussels sprouts and cauliflower rice
1/2 medium-sized sweet potato
Total: Calories: 440; carbs: 46g; protein: 17g; fats: 20g
Summary
The pegan diet relies mainly on vegetables to meet your daily caloric needs. Meats and fish are treated as sides in pegan meals and constitute much smaller portion sizes. Selected grains and legumes are allowed occasionally on a pegan diet.
FAQs
Can the pegan diet plan help me lose weight?
Weight loss ultimately boils down to calories in versus calories out. You must be in a calorie deficit to lose weight, meaning you need to burn more calories in a day than you consume. According to the CDC, sustaining a 500-calorie deficit for a week can help you shed one-pound weekly. [6]
Considering this, any diet, including pegan, can help you lose weight if you can maintain a calorie deficit for the required duration.
What are the prerequisites for starting a pegan diet?
The pegan diet is pretty straightforward and can be followed by healthy individuals without any specific requirements. You must, however, consult a registered nutritionist to ensure you meet your daily macro and micronutrient needs while following the pegan diet. Furthermore, people dealing with health issues should get a medical clearance before starting a new training or diet program.
How many meals a day can I eat on a pegan diet?
The pegan diet doesn’t concern itself with your calorie intake, meal frequency, or timing. It gives you a list of food sources you can and cannot eat. It is up to you to determine your daily caloric goal and break it down into a suitable macro split and meal frequency.
Ensure that your meal frequency fits your lifestyle. Folks that have never eaten more than three meals shouldn’t suddenly switch to a six-meal-a-day diet plan. Stick to a meal plan that you can follow for the long term.
How long should a pegan diet last?
Dr. Hyman designed the pegan diet to be followed for the long term. Ensure that you are meeting your daily macro and micronutrient needs, and you can follow this diet program indefinitely.
Can I meet my daily protein requirements for building muscle on the pegan diet plan?
Since the pegan diet limits your meat intake to 25% of your total daily calories and restricts dairy, many people show concerns about meeting their daily protein requirements for building muscle.
Although your meat intake is limited to one-fourth of your daily calorie intake, you can still easily get one gram of protein per pound of body weight on this diet, which is sufficient for building and maintaining muscle mass by eating lentils, chickpeas, black beans, pinto beans, nuts and seeds, and goat and sheep dairy.
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
Starting a new diet plan can be intimidating. Furthermore, most diet plans are restrictive, which makes following them a hassle and a constant struggle. The pegan diet plan takes the best of the paleo and vegan diets and adds more unique characteristics to the mix to help you achieve better overall health.
This article covers the benefits and drawbacks of the pegan diet and gives you an exhaustive list of foods you can and cannot eat, making it easy to determine if this diet is right for you. I’ve also included a seven-day pegan diet plan to help you get started. Best of luck!
References
Storelli MM, Marcotrigiano GO. Fish for human consumption: risk of contamination by mercury. Food Addit Contam. 2000 Dec;17(12):1007-11. doi: 10.1080/02652030050207792. PMID: 11271834.
Della Pepa G, Vetrani C, Vitale M, Riccardi G. Wholegrain Intake and Risk of Type 2 Diabetes: Evidence from Epidemiological and Intervention Studies. Nutrients. 2018; 10(9):1288. https://doi.org/10.3390/nu10091288
Shrestha A, Samuelsson LM, Sharma P, Day L, Cameron-Smith D, Milan AM. Comparing Response of Sheep and Cow Milk on Acute Digestive Comfort and Lactose Malabsorption: A Randomized Controlled Trial in Female Dairy Avoiders. Front Nutr. 2021 Feb 15;8:603816. doi: 10.3389/fnut.2021.603816. PMID: 33659266; PMCID: PMC7917135.
Rizkalla SW, Bellisle F, Slama G. Health benefits of low glycaemic index foods, such as pulses, in diabetic patients and healthy individuals. Br J Nutr. 2002 Dec;88 Suppl 3:S255-62. doi: 10.1079/BJN2002715. PMID: 12498625.
Jones JM, Engleson J. Whole grains: benefits and challenges. Annu Rev Food Sci Technol. 2010;1:19-40. doi:10.1146/annurev.food.112408.132746
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
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.
Arnold Schwarzenegger Reveals Key to His Mostly Vegan Diet & Preferred Protein Sources
Legendary bodybuilder Arnold Schwarzenegger is arguably the most influential competitor in the history of the sport. The seven-time Mr. Olympia continues to lead a healthy lifestyle and uses his influence to promote the same. In a recent episode of Arnold’s Pump Club podcast, Schwarzenegger revealed the key to staying consistent with his mostly vegan diet and laid out his preferred protein sources.
Arnold Schwarzenegger moved on from professional competition decades ago but has not lost his passion for staying fit. He dominated the IFBB Pro League Men’s Open division with his stellar muscle mass, size, and symmetry in the 1970s. He set the record for the most Mr. Olympia victories at seven, which stood in place until fellow legend Lee Haney won eight Sandow trophies in 1991. During his prime, Schwarzenegger went head-to-head against the likes of three-time Mr. Olympia Sergio Oliva, Franco Columbu, and Lou Ferrigno.
Following a decorated bodybuilding career, Schwarzenegger explored his passion for acting and found success as the lead man for several cult classic films, such as Conan the Barbarian (1982), The Terminator (1984), and Predator (1987). He also launched the Arnold Sports Festival, regarded as the second most prestigious fitness showcase in the world next to Mr. Olympia.
Schwarzenegger / Instagram
Schwarzenegger regularly educates his fans on how to improve their personal fitness. Earlier this year, he offered a five-minute workout routine to ignite the body. The no-equipment workout consisted of four exercises that could be used as a warm-up or first thing in the morning to start your day. Then, he stressed the importance of getting enough sleep to boost weight loss efforts. He recommended sleeping for more than seven hours and about eight hours ideally.
The 75-year-old reflected on the evolution of physique over the years from when he was the “best built man” on the planet to now that he’s in his 70s last month. He admitted to struggling with the way his physique looks in old age and declared his plans to never retire.
Arnold Schwarzenegger revealed his Olympia-winning PED (performance-enhancing drug) protocol weeks ago. He listed Dianabol and testosterone as his go-to substances of choice that he utilized at the height of his powers. Further, he took issue with the rise of deaths in bodybuilding due to drug overdose and cautioned fitness enthusiasts against following the same.
Schwarzenegger gave fans a look into his secrets for training consistently three weeks ago. He encouraged his followers to focus on doing instead of thinking to avoid derailing progress in the training room and provided two intense circuit workouts.
Arnold Schwarzenegger reveals the key to his mostly vegan diet & preferred protein sources
In a recent Apple podcast, Arnold Schwarzenegger revealed he follows a mostly vegan diet and his protein sources of choice.
“Some people feel forced to eat animal proteins to support muscle and strength. But you actually have more flexibility than you’ve been led to believe. New research suggests that it doesn’t matter if you eat plant protein or animal protein. Both dieting styles can deliver similar body transformation results.”
“Animal proteins have more essential amino acids so if you eat more plants,” added Schwarzenegger. “You usually need to eat a little more protein to compensate.”
“To be clear, I’m not fully vegan. I just about eat 80% less meat than I used to. For protein, my staples are eggs, salmon, and chicken. But I have more and more veggie burgers with lentils and beans. My soups have chickpeas. I also use pea-powered protein.”
Schwarzenegger shared the key to his diet and laid out his daily eating regimen.
“The key to my diet is being pretty boring. In the morning, after my workout, I usually have oatmeal or greek yogurt with granola. For lunch, I always have a salad, sometimes with a plant-based burger or maybe salmon or chicken. Other times, it’s with a scramble or omelette. For dinner, I always have soup. I like to eat light for my last meal.
“Every so often I go crazy and have a schnitzel or a steak or a delicious hamburger. My friends can tell you that I grill a fantastic New York strip but my real key is being very routine so that when I eat a big meal it doesn’t set me back since I’m automatically eating well most of the time.”
Try our Protein Intake Calculator
The US-based management team under Arnold Schwarzenegger has taken the reigns of the Arnold Classic UK and announced a relaunch of the competition for next March earlier this month.
Schwarzenegger took a trip down memory lane in his recent Netflix documentary, Arnold. He opened up about the beginning of his journey in Austria and reflected on his personal ‘Mecca of weightlifting’ where it all started for him.
His latest offering will help add clarity to the protein sources one needs to consume and might encourage others to follow in his footsteps.
Related:
Published: 18 June, 2023 | 10:19 AM EDT
12 Vegan Bodybuilders That Will Motivate You To Go Plant-Based
Chicken, eggs, fish, beef, and whey protein are considered staples in a bodybuilding nutrition program. Animal-based foods are rich in protein that can help build muscle mass and strength. [1] However, there has been a recent boom in veganism. The Netflix documentary The Game Changers, based on plant-based eating, protein, and strength, added fuel to the fire…
Different Diets You Should Try to Build Muscle and Lose Fat
Diets Doing the Rounds in the Fitness World
The advent of the internet has brought a lot of diets you can follow. While there are many diets you can try, in this article, we will focus on some of the most effective diets which can produce the best results.
Keto
The main premise of the ketogenic diet is to eat fats to burn fat. In the keto diet, you follow a high-fat, moderate-protein, carbohydrate-restricted diet designed to make the body burn fat for fuel.
A keto diet can have many physiological benefits like fat loss, improved body composition, reduced inflammation, and increased insulin sensitivity. The different types of keto diets are –
Standard Ketogenic Diet (SKD) – The most basic form of keto.
Restricted Ketogenic Diet (RKD) – A calorie-restricted version of the standard keto.
Targeted Ketogenic Diet (TKD) – A keto diet for people who workout regularly.
Cyclic Ketogenic Diet (CKD) – Focused on advanced athletes who need a boost of carbs for fuel during training.
High Protein Ketogenic Diet (HPKD) – Ideal for people who are trying to shed excess fat.
Paleo
If you have always fancied what the prehistoric people ate and dig their diets, the paleo diet is for you. While following the paleolithic diet you will have to skip all the processed food and eat food which occurs in the wild or come straight from the ground.
In paleo, your diet will primarily consist of meat and fish, plenty of fresh fruits and vegetables, and nuts and seeds. Dairy products, cereal grains, legumes, starchy vegetables, fatty meats, and foods which are high in salt content are to be avoided.
Mediterranean
The Mediterranean diet is based upon the epidemiological findings that people who live in Greece, Italy, and Spain and consume traditional diets have a better health than the rest of the world.
In this diet, you’ll be eating plant-based foods such as fruits and vegetables, whole grains, legumes, and nuts. Replacing butter with healthy fats such as olive oil and canola oil. Using herbs and spices instead of salt to flavor foods.
The Mediterranean diet was introduced in attempts to reduce and prevent heart disease. The flexible nature of the Mediterranean diet makes it relatively easy to follow and implement for the long-term.
Intermittent Fasting (IF)
If you’re interested in maintaining a lean and muscular physique but don’t want to give up on your favorite food IF is what you’ve been looking for. Intermittent fasting involves going an extended period of time without consuming any calories.
In the duration of your fast, you can only drink plain water, black coffee or tea. Many variations of IF exist, but the most popular involves fasting for 16 hours, then eating all of your food during an eight-hour window called the “feeding window.” This type of IF is called “16:8” fasting. Combined with a well-adjusted diet, fat-burners can accelerate fat loss by enhancing metabolism, reducing cravings, and increasing intra-workout energy.
The best ones even go the extra mile to protect against muscle breakdown.
The right fat burner can:
Accelerate metabolism
Increase mobilization of stored body fat (to be used as energy)
Fight against hunger and cravings
Reduce muscle breakdown
Improve lean body mass
Keep you healthy overall
During your “feeding window” you need to reach the same calorie and macronutrient goals as per your diet plan, provided you’re following one designed as per your goals. IF is one of the best diets when it comes to fat burning.
Atkins
The Atkins diet used to be known by many as the steak and eggs diet. In the old Atkins diet, you ate as much protein and fats as your body could handle while disregarding carbs and overlooking where your fats were coming from.
The Atkins diet has since changed tracks and now focuses on a well-rounded approach to their dietary guidelines and touting the importance of healthy carbohydrates and fats combined with protein. The Atkins diet consists of four phases –
Phase One – The first phase is the most strict phase and is followed for two weeks. In this phase, you need to include fats and proteins with each meal and restrict your carbs to 20 grams per day.
Phase Two – The second phase, like the first phase, focuses on weight loss. In this phase, you will include 5 grams of carbs per week until you have only 5-10 pounds you want to lose.
Phase Three – Phase three is known as pre-maintenance. Here you will learn how to eat in order to maintain your weight in the future.
Phase Four – This is the maintenance phase where you will have reached your target weight. In phase four you will have arrived at a diet which will help you maintain your weight.
If It Fits Your Macros (IIFYM)
Macros are short for the three major nutrients – carbs, proteins, and fats. In an IIFYM diet, you focus on meeting your daily macro goals instead of counting your calories. The IIFYM approach is based on the principle that the ratio between the number of calories you consume versus how much you burn dictates whether you gain or lose weight.
While following IIFYM, the source of the calories is disregarded. You just need to maintain the proportion of calories you get from each macro and you’re free to feast on your favorite food.
Vegan
Veganism has been one of the most talked about and followed diets of the past few years. Vegans are different from vegetarians in the sense they don’t even consume dairy products while the vegetarians do. Vegans disregard anything that is derived from animals be it dairy, meat or leather products. There are certain benefits to turning vegan.
Veganism is more than a diet, being a vegan is a lifestyle. Veganism started out as a way to stop animal cruelty, but soon its health benefits took over. Now many pro athletes have turned vegan and report having improved their performance because of their new diets.
Have you tried any of these diets? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
The Top Benefits Of Turning Vegan Today For A Plant-Based Lifestyle
The reasons why going vegan today and adopting a plant-based lifestyle could be a game changer for you.
A lot has been said about the vegan diet, especially after the documentary “The Game Changers” went viral. But is it worth switching over to the vegan lifestyle? With so much conversation surrounding the topic, we’ll help answer this question today.
While many gym bros ask you to follow a diet for the sake of it, we are recommending the vegan diet based on research, and the superior results it can provide over the vegetarian and the omnivore diet. Although you may be skeptical, we are here to lay out the facts for you in a way that makes sense so you can make an informed decision for yourself.
What Is A Vegan Diet?
A vegan diet consists of food that does not contain any animal products. This includes meat, eggs, and dairy and people follow a vegan diet for a number of reasons. For some it is the morality about how we treat animals and our consumption of animal products, for others it is about eating a plant-based diet for the health benefits, and for many it could very well be a combination of both.
There are many variations of the vegan diet and it can also be combined with other diets like intermittent fasting, where you only eat in a select window. So while it is strict with no animal products, you do have some versatility in how you conduct a vegan diet.
The whole food vegan diet, for example, is based on whole plant foods like whole grains, fruits and vegetables, or the raw food vegan diet which is based on raw fruits, nuts, and plant foods cooked at lower temperatures. Whatever you choose, it is ultimately your preference on how you wish to conduct your vegan diet.
Benefits of Following A Vegan Diet
Protein is Not a Problem
Most people dismiss the vegan diet on a lack of protein basis. Some ill-informed people ask aspiring athletes to stay away from the vegan diet. According to these gym bros, eating a plant-based diet can’t give you enough protein.
There is enough data (and recipes) which prove that a vegan diet can help you achieve your daily protein goal of 0.8 gram of protein per kg of body weight – which is recommended by the USDA. As an example, a peanut butter sandwich has roughly the same amount of protein as three ounces of beef or 3 large eggs. For athletes, this is becoming more popular in the world of sports nutrition knowledge (1).
Supplement companies are now starting to make vegan protein powders and supplements so you never have to miss out on any protein. Made with rice or pea protein, and loaded with other nutrients, these are great aids to add to your workout.
Check out our list of the best vegan proteins here!
Considerably Lower Inflammations
Animal products have shown to cause inflammation in your muscles and joints. Plants have anti-inflammatory properties which tackle the muscular inflammations you can get after a workout. Inflammation occurs as the body’s natural response to foreign substances or physical trauma which can lead to chronic pain. Plant-based foods have an abundance of vitamins and minerals to help prevent, stop, and treat inflammation to get rid of any unwanted pain.
On the other hand, if you’re eating animal products like dairy or meat, the anti-inflammatory benefits of the plants are consumed in fighting the inflammations from the dairy products, and your muscles and joints are left on their own. By eliminating animal products, you give your muscle and joints relief from inflammation and let these plant-based foods work their magic (2).
Say No To Animal Cruelty
It’s no secret that inflicting harm on the farm animals is a part of animal agriculture. The cruelty doesn’t stop at the slaughterhouses. The bringing up of cows for milk production forces them to live outside their natural habitat.
In their efforts to stop the inhumane acts done to the animals, vegans abstain from using animal products. Apart from consuming dairy and meat, vegans also stop wearing leather, fur or any other animal skin products.
Save The Environment
The breeding of animals for consumption purposes has one of the biggest carbon footprints. According to this study, plant-based agriculture generates around 1.5 trillion more pounds of “product” than animal agriculture.
Based on these numbers, the report concludes that “plant-based agriculture grows 512% more pounds of food than animal-based agriculture on 69% of the mass of land that animal-based agriculture uses.”
Other Health Benefits
High cholesterol levels are one of the most common problems with meat-eaters which can be completely eradicated by switching to a plant-based diet. Apart from the high cholesterol levels, a vegan diet is the only diet that has shown to reduce the chances of heart diseases (3).
Wrap Up
Going vegan is ultimately your choice. With much debate surrounding this diet and lifestyle, each person that commits to the vegan diet is doing it for their own set of reasons. Whether that be morality towards animals, the great health benefits, or a combination of both, you can really benefit from a vegan diet. With companies starting to catch the bug as well, plenty of supplements and other health products are geared towards this diet to help advance your goals in a positive direction. Look into the vegan diet and see how this great lifestyle can really benefit your health, fitness, and performance goals.
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Images courtesy of Envato
References
Rogerson, David (2017). “Vegan diets: practical advice for athletes and exercisers”. (source)
Watzl, Bernhard (2008). “Anti-inflammatory effects of plant-based foods and of their constituents”. (source)
Kim, Hyunju; Caulfield, Laura E.; Garcia-Larsen, Vanessa; Steffen, Lyn M.; Coresh, Josef; Rebholz, Casey M. (2019). “Plant-Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All-Cause Mortality in a General Population of Middle-Aged Adults”. (source)