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Build Muscle & Lose Fat By Eating Plants
In America, where the obesity rates have shown few signs of slowing
down, weight loss is the health topic that everyone’s
always talking about.
Hundreds of fad diets have come and gone in a never-ending quest for that
quick fix or magic formula to achieve the perfect body without lifting a
finger.
But based on the results of a recent study, the biggest roadblock to weight loss has been in front of us all
along: meat.
The Forza Supplements Study
A wellbeing and sports nutrition supplement company
called Forza recently published the results of a study about weight loss that involved 1,000 participants.
This is just one of many studies conducted on the popular topic, but it
holds some important truths for people struggling to shed some pounds.
These are the key findings of the study:
- Vegetarian participants lost weight twice as
fast as meat-eating participants.
- In the first
month, meat-eaters lost an average of two pounds and vegetarians lost an average of four.
- Weight loss results were most noticeable
when participants stopped eating meat at the very start of their diet.
- Almost 90
percent of participants found it easier to lose weight after giving up meat.
Even if you’re skeptical about the motives of supplement companies, rest
assured that the results of this study are aligned with many other studies
about weight loss and vegetarianism.
A University of South Carolina study, for example, found that at
the end of a six-month period, participants placed on a vegan diet lost more weight than in any other diet
group by an average of 16.5 pounds.
Another study from the Obesity Society, which compared meat-based and meat-free diets that didn’t emphasize calorie
restriction, produced similar results too.
Those researchers discovered that participants on meat-free diets lost about eight to 10 pounds over
eight weeks, compared to meat-eating participants who lost an average of just
five pounds.
Hidden Calories in the Average Diet
If you’re counting calories on a daily basis, you already know where your
calories are coming from, but not many people do this.
For non-calorie-counters, the Forza study provided a reminder
that about 35 percent of the average omnivore’s calories per day come
from meat.
This is over one-third of your daily caloric intake, before even factoring
in unhealthy foods like chips, sweets, and beverages.
Not only does meat contain a disproportionate number of calories, but
the way many meats are cooked increase their calorie counts as well.
Meats are often breaded, fried, and slathered in sauce to enhance their
flavor and disguise cheap cuts of meat as more palatable. Many meat-eaters feel
like they must have meat at every meal or something is missing.
This common perception leads to a greater intake
of calories over the course of a day.
Meat-Free Diets and Weight Loss
On the surface, plant-based meals typically contain fewer calories
than meat-based ones — simple as that. But the connection between meat-free diets and weight loss goes beyond that.
Plant-based foods are more nutrient dense, which means your body doesn’t need
to consume as many of them to fulfill its needs.
Many plant-based foods are packed with fiber, such
as lentils and broccoli, which helps you feel full faster and stay feeling full
for longer. It’s also incredibly difficult to overeat when you’re fuelling your
body with fruits and vegetables.
It’s Not Just About the Calories
But what I found most interesting about the recent Forza study results was
how they spelled out how non-meat-eaters live healthier lifestyles overall. Not only does this
help people lose weight, but this lifestyle shift helps them
maintain that reduced weight for the long-term.
About 28 percent of vegetarian participants went to the gym, compared
to just 14 percent of their meat-eating counterparts. Vegetarians averaged two gym visits per week and
meat-eaters just one per week.
Also among the 1,000 participants, 57 percent of vegetarians chose low-fat foods when shopping at
the market, compared to only 29 percent of meat-eaters.
Ultimately, meat-eaters who make the switch to vegetarianism take on a more mindful approach to
food.
Not only are vegetarians more likely to shop for healthy foods and exercise more, but they’re also more likely to
crave fewer fattening foods, avoid fast food restaurants, and cook more at
home.
These statistics really drive home the point that vegetarianism isn’t just a diet, it’s a lifestyle
that’s holistic and all encompassing.
People who give up meat feel better about their choices and their bodies,
and this translates into a better overall state of being and an openness to
embrace healthy habits.
Rather than fad
diets that get tried and tossed after a few days, vegetarianism represents a sustainable weight management plan with broad
implications and promising results.
Vegetarian Meal Planning for a Healthy Weight
In conclusion, all this research should tell you one thing: if you want to lose weight, you should really consider phasing meat out of your diet. Moving away from
meat as part of a weight loss strategy is largely about the calorie
and fat differences, but it goes deeper than that.
As you begin to plan your meals around vegetarian foods for weight loss, you’ll need
to craft a meal plan that works with your fitness or bodybuilding lifestyle.
Determine how many calories per day you need to consume to lose weight at your desired rate and how
to make those calories count. Remember, even if a snack food is labeled as “vegan” or “vegetarian,” that doesn’t mean
it’s low in calories.
So, skip the tempura vegetables, and stick to a single serving of nuts.
While trying to lose weight, make breakfast and lunch larger meals than your dinner
to give yourself time to burn off the day’s calories.
You may need to adjust to your workouts or the times of day you hit the gym to
adapt to your changing energy levels.
For some people, these changes may be less noticeable if you transition from
meat to plants gradually.
To wrap up, here are a few healthy and delicious plant-based foods to incorporate in your meat-free diet to promote healthy and efficient weight loss:
- Legumes
- Broccoli
- Grapefruit
- Sweet
potatoes
- Low-fat
yogurt
- Radishes
- Quinoa
- Spinach,
kale, and other leafy greens
For more ideas about vegetarian diets to lose weight, watch this video
- 5 Healthy
Vegetarian Recipes For Weight Loss
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3
Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and
exercise. This system is designed for vegans and vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising
its progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian
Bodybuilding System claims “I know a plant-based diet is good for
athletes and bodybuilders, and I have results to prove it.”
To
find out more, visit the website at V3 Bodybuilding –
Vegetarian Diets to Lose Weight
