By Abigail Carroll. Vegetarian Weight Loss. At Saturday, May 04th 2019, 22:04:47 PM.
Do start an aerobic exercise program as well as a weight‐lifting program. Of course you have to exercise for weight loss! Do you really think diet alone will cause the lasting vegan weight loss you seek? There is no diet in this world that will work if you do not exercise regularly. If you go to the gym and walk on a treadmill for 30 minutes, that is certainly better than nothing at all. But you need to work up a sweat to lose the fat. I recommend "warming up" for 10-15 minutes as you slowly bring your heart rate up. Then work to keep that heart rate up for at least 30 minutes. Usually a combination of, say, jogging with short 1-minute bursts of fast running, works beautifully as you challenge your body to go farther with each workout. Then, "cool down" for 10-15 minutes as you bring your heart rate back to normal. A heart monitor is the key here so you can keep track of your heart rate.
Do not simply switch out your meat and dairy for vegan meat and dairy substitutes (soy meats and cheeses). While it is okay to occasionally eat these foods if you go vegan and have NO weight to lose (always buy organic or non-GMO soy foods), it is not ideal if you DO have weight to lose. Many of these "faux foods" are high in fat and sodium, which go against your weight loss efforts. Much better to teach yourself how to create a whole foods vegan menu from the get go;
To gain muscle, you need more protein than the average person. Protein assists with muscle synthesis, repair and recovery. Instead of the 0.8 g of protein per kg of body weight recommended for most adults, strength-training athletes need close to 2 g per kg of body weight daily, according to a study published in 2017 by the International Society for Sports Nutrition. This means if you weigh 200 lbs, or 91 kg, you need about 180 g of protein daily. You should also aim to consume adequate amounts of carbohydrates for energy and healthy unsaturated fats for calories, hormone production and vitamin absorption. A vegan diet that consists of 50 percent carbohydrates, 30 percent protein and 20 percent fat can help you bulk up.