By Abigail Carroll. Vegetarian Weight Loss. At Friday, May 03rd 2019, 21:00:25 PM.
Often when I evaluate clients food journals, I find that they are not losing weight because their nutrient intake exceeds their needs. I had one female client who was eating a large Açaí bowl for breakfast that contained multiple servings of fruit, nut milk, nut butter, and seeds. She would then commute by car to work and sit at a desk all morning. While the bowl was chock‐full of nutrition, it packed about three times what her body actually needed to keep her satiated until lunch.
There are many beverages marketed to plant‐based consumers: Kombucha, drinking vinegars, green juices, chia drinks, coconut water, and almond milk cold brew coffees, just to name a few. With so many choices, I have seen many clients unknowingly sip hundreds of extra calories per day. My rule of thumb is this: If it is not water or unsweetened tea, your beverage should count as part of your meal or snack. One vegan client who found she was not losing weight was drinking a smoothie along with her lunch salad. Unknowingly, she was essentially consuming two lunches every day. Another client did not realize that the healthy (and expensive) beverages she drank twice a day in lieu of soda contained about 300 calories total. That may not sound like a ton, but it would take a one-hour speed walk to burn off just those drinks.Make good old H2O your drink of choice, and if you reach for anything else, take a careful look at the ingredients, nutrition facts, and serving size so you can decide if it is the best fit for your body's needs.
Bulking, or putting on muscle, is a goal of many bodybuilders. To gain muscle, follow a strength and aerobic training routine — allowing adequate time for rest and recovery — and eat a diet that supports muscle growth. While traditional bulking diets contain significant amounts of protein in the form of chicken, lean steak and tuna, you can bulk up on a vegan plan too. Knowing what foods to incorporate and when helps you achieve your goals.