By Abigail Carroll. Vegetarian Weight Loss. At Saturday, May 04th 2019, 22:05:00 PM.
Stay away from fried vegetarian foods, including French fries and tempura vegetables. Do not deprive yourself of fats altogether when trying to drop pounds, though. Just opt for healthy unsaturated versions by sprinkling a few seeds over your salad, tossing roast vegetables in a tablespoon of olive oil, or adding a tablespoon of chia seeds to your morning smoothie. Vegetarian and vegan cookies, cupcakes and pizza usually contain a large amount of calories and could undermine your results. In fact, Oreo are vegan, but that does not mean you need a sleeve every night for dessert. Salads are excellent meal options, as long as you limit the amount of high-calorie toppings — including croûtons, creamy dressing, cheese crumbles, dried fruit and candied nuts. Opt for mustard or balsamic vinegar in place of high‐calorie condiments like BBQ sauce, ketchup and mayonnaise.
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.
Whether you are a vegan or an omnivore, meal timing can have a serious impact your waistline. Many people I talk to eat their largest meal in the evening, when they are the least active. A smarter strategy is to eat larger meals earlier, so they fuel your most active hours of the day. Skimping all day and gorging at night is a recipe for weight gain, or at least preventing weight loss-even if you are vegan. Try switching to evening meals that are filling but but light, such as sautéed veggies and chickpeas over a bed of greens and spaghetti squash; or a broth-based veggie and white bean soup with a drizzle of EVOO.