Think you cannot lose weight and build muscle with a plant-based diet? This video will prove you otherwise. Muscle building is a long and difficult journey, regardless of the kind of diet you have.
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How to lose weight, build muscle and stay healthy on a plant-based diet Think you cannot lose weight and build muscle with a plant-based diet? Muscle building is a long and difficult journey, regardless of the kind of diet you have. And it can be even more challenging to support your fitness goals with a plant-based diet, but it isn`t impossible, either. For today`s video, we will tell you everything you need to know about following a plant-based diet to drop pounds, bulk up, and stay healthy. Later on, we will also tell you what foods are best for losing weight and building muscle such as tofu and lentils, and some other tips to keep in mind while on the vegan diet.
What is a Plant-Based Diet? A plant-based diet means abstaining from meat, fish, seafood, eggs, or any dairy products. In reality, a good vegan diet is incredibly healthy and diverse, with a wide range of produce, fats, grains, and proteins all derived from plants. Moreover, getting energy and nutrients from plants alone can certainly keep you healthy as you build muscle, so long as your meals are focused on nutritious options–think: whole foods. Plant-based diet on weight loss Meanwhile, with a plant-based diet, nearly all foods are low calories.
Plant-based foods or whole foods help you reduce your weight for various reasons. Another reason is that plant-based foods are loaded with fiber, which helps in making you fuller for longer without consuming extra calories. Plant-based diet on muscle building To build muscle, you must do strength training and eat more calories than you expend, or what we call a calorie surplus. A great chunk of these calories should have enough proteins as these macronutrients are the building blocks of muscle growth.
The whole ideology of animal protein being a necessary component to build muscle is quickly losing ground. The truth is, that plant-based foods have all the essential amino acids necessary to create proteins for muscle growth and recovery. The only downside is that it requires more effort and insight to get all those necessary proteins as opposed to an animal-based diet. Now that we`ve covered the relation between a plant-based diet and losing weight and building muscle, let`s move on to the six things you must keep in mind during this whole vegan journey.
Daily calorie requirements don`t change based on the type of diet. Thus, you must go beyond that calorie count to build muscle. The general rule is to add 250 to 500 calories to your TDEE, and this amount will be the calorie count you need for muscle building. This means being mindful of the balance of proteins, carbohydrates, and fats in your daily diet.
Needless to say, a diet that`s too high in plant-based carbs or too low in plant-based protein won`t support you in building muscles effectively. An ideal muscle-building macro is 40, 30% protein. Any effective muscle-building diet revolves around quality whole foods and not processed foods.
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