Do we know how to the vegetarian diet for fat loss and muscle gain? In this article, I will talk about how to the vegetarian diet for fat loss and muscle gain. Losing weight is one thing. Gaining muscle is different. Or so goes the simple thought. But if the two come together as one target the journey can soar to new heights where it becomes possible to lose fat and gain muscle fast. The vegetarian diet for fat loss and muscle gain there is a world of options thanks to the kindness that nature offers us to be able to consume foods rich in different nutrients.
You Can Gain Muscle Mass With A Vegetarian Diet?
When you think about feeding someone who is trying to gain muscle mass, you probably imagine a lot of files of chicken, egg white, whey protein and meat is not it?
While this is, in fact, the standard diet for those who practice this Muscular and are keen to gain muscle mass, the good news is that you can really gain more muscle mass with a vegetarian diet. And contrary to what many believe, follow a diet-based need feeding is not difficult or requires the use of dozens of supplements.
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The vegetarian diet and the disabled?
All proteins are composed of amino acids, some of which are created by our own body and others must be obtained from food. Plants are able to provide all those amino acids they need without the need for animal protein supplementation.
Therefore, it is possible to gain muscle in a vegetarian diet, as it provides the protein needs of the Muscular practice. But what you need to pay attention to some points to avoid nutritional deficiency.
What happens in many cases, and that vegetarians get to suffer from protein deficiency if they do not eat the right amount of calories they need every day and also by not maintaining a varied vegetarian diet. It is not uncommon to find people who do not eat meat, but eat more sandwiches, sweets, bread, and a very limited amount of vegetables, legumes, and cereals.
The key, therefore, to gain muscle in a vegetarian diet is to have a different diet, including legumes (beans, lentils, soybeans, cereals-peas), whole grains (rice, quinoa, wheat and oats) oil (nuts, nuts, hazelnuts, almonds), in addition to other foods that offer a good amount of protein, such as vegetables, mushrooms, seaweed and seeds (flax, sunflower, pumpkin).
How much protein should you consume each day?
Who train intensely should consume a greater amount of protein to assure the amino acids needed for recovery and muscle hypertrophy. The daily protein needs vary according to age, sex, level of physical energy and genetic characteristics, but we can say that an adult man should consume around 100 grams of protein per day to confirm muscle mass gain.
The following table displays the amount of protein in the main food of a vegetarian diet. And as you can see, there are various good options for you to fit into your diet without having to repeat the same meal each day.
considers complete than soy and a protein content higher than most corn (23%). A push-button switch for consumers and rice with quinoa on a daily essential, because the taste and appearance and the quinoa have the advantage of being more nutritionally complete than rice.
You no longer consume fish or supplements of omega 3 base fatty acids, add your vegetarian diet other sources of good fats: olive oil, flaxseed, avocado and coconut oil are all great sources of energy.
Do not overdo processed foods
In addition to not consuming enough amount of protein, vegetarians too often end up making another huge mistake: excessive consumption of highly processed foods.
As tempting as it may seem, the fact of not consuming meat does not mean a free pass to eat what you want, as long as it is not of animal origin. Stuffed wafers, frozen pizzas, sandwiches and soft drinks are low in nutrients and take up the distance of the healthiest and most nutritious foods. Not to mention that it will undoubtedly raise your body fat levels and hinder your muscle definition.
It goes in addition to soy
Another simple mistake in vegetarians and believe that soy should be the primary source of protein in food. Although tofu, tempeh, and soy milk is a good source of essential amino acids, soy is flavones and antineutrinos make a food to be consumed in moderation, particularly for men.
Supplement if necessary
For those who do not manage to achieve these minimum amounts of protein or else this with difficulties to vary the feeding of a supplementation with branched-chain amino acids may be a good option to combat muscle catabolism.
It is also important to be aware of the deficiency of vitamin B12, the only vitamin that is found exclusively in products of animal origin. You can find it in capsules or in the form of injections.
As vegetarians do not consume dairy products, calcium can be a problem for those who need the functions of important organic nutrients, including muscle contraction. If, however, you regularly include cabbage, broccoli, almonds, and spinach in your diet, there will be no need for additional calcium supplementation.
Make workouts short and intense
Currently, it is already known that spending hours in the gym and is not the better option to gain muscle mass. Long workouts cause greater muscle catabolism, so maintaining and increasing lean mass.
Try to add practice super September Muscular your routine, focusing on intensity and reduce rest between sets. In this way, not only is the session shortened and it also acquires the maximum intensity with the minimum of time and without residues of the precious protein.
How should be a vegetarian diet to lose weight?
It is clear that a vegetarian diet that promotes weight loss should produce a negative energy balance and for this, the quantities are of great importance, since excess carbohydrates or other nutrients, as we have said, can produce the opposite effect.
In addition, it is key to take care of the quality of the diet, in order to satisfy ourselves with what we eat and protect the health of the organism while losing weight. With this objective, some foods that can help are:
Legumes: are a good option to add protein and fiber that satisfies, with low glycemic index carbohydrates. In addition, we can select legumes with a lower proportion of carbohydrates and combine them with a minimum amount of cereal to achieve a better quality protein. As if that were not enough, legumes are good sources of micronutrients such as calcium, iron, potassium, and others.
Oatmeal: it is one of the most satisfying foods, which we can combine with fresh fruits to increase even more its power to calm the appetite and also, for its nutritional properties and its richness in antioxidants and phytosterols, its consumption will favor health care avoiding nutritional deficiencies.
Nuts: are good associate to add nutrients and vegetable proteins to the diet, and also can help us in many ways to lose weight. However, they are concentrated in calories so it is essential not to consume more than a handful every day.
Derivatives of soy: for example, tofu or tempeh is proper choices of vegetable proteins, poor in carbohydrates but rich in good nutrients such as calcium, for example. We can also consume the fresh grain of soy called edamame, which is a protein concentrate with few calories.
Quinoa: very similar in composition to legumes, it is more protein-rich and poorer in carbohydrates than other cereals and is also an excellent source of iron of vegetable origin. Therefore, it will satisfy us and help us to cover the quota of critical nutrients in vegetarian diets.
Seitan: is a product executed from the processing of wheat that basically concentrates the protein of this cereal, therefore, it will satisfy us and we can use it to replace the meat.
In addition to these foods of high nutritional quality that can satiate us, it is important to prevent deficiencies of vitamins and minerals that are found in foods of animal origin, for example, it is essential to consume vitamin B 12 supplements in order to avoid the development of nutritional anemia’s.
Also, if we do not consume enough iron with foods of vegetable origin, a supplement of this mineral may be necessary that also helps to prevent anemia, especially in women of childbearing age.
On the other hand, in addition to choosing foods of good quality, it will be important to avoid those foods poor in essential nutrients and/or concentrated in calories, such as chips, some sweets, commercial vegan cookies, snacks or others, which can hinder a diet Poor in calories and healthy.