But
by counting calories, obsessing over portion sizes, and struggling to curb
cravings, they’re putting way too much emphasis on the negative effects of food
rather than harnessing its powerful potential. Once you stop looking at food as
the “problem,” you can discover ways to make food work more effectively for
you.
In other words, it’s
important to shift your attitude about food. How you feel about food matters.
And
it goes without saying that what kind of food you put into your
body matters greatly.
Upon
review of 87 published studies, researchers reported in Nutrition Reviews that meat-free diets are highly effective for weight loss.
A
subsequent analytical study published in the International Journal of Obesity
found a strong connection between meat consumption and obesity in American adults.
“Plant-based diets
are low in energy density and high in complex carbohydrates, fiber, and water,
which may increase satiety and resting energy expenditure,” they wrote
in the American Journal of Clinical Nutrition.
Some
dieters shy away from avocados, because the average one contains 21
grams of fat. But just as food isn’t your enemy, fat isn’t either … at least,
not every type.
According
to the U.S. Office of Disease Prevention and Health Promotion’s Dietary
Guidelines, avocados are the only fruit that has
monounsaturated fat.
Which is the good fat
that lowers cholesterol. They also contain about 80 percent dietary fiber.
In
a study of 26 overweight adults, participants who ate half of an avocado
at lunch reported increased satiation, less hunger, and less desire to overeat.
Numerous
studies about monounsaturated
fats have shown that diets rich in these foods prevent fat
from accumulating around the abdomen.
Green Tea
Green
tea has been called a fat-burning elixir, because it contains polyphenols that
activate enzymes in your fat cells.
A
polyphenol known as epigallocatechin gallate (EGCG) significantly
reduces body weight and interacts with appetite control pathways.
With
deep roots in ancient ceremonies and spiritual traditions, this tea is also
powerful enough to boost metabolism.
Because
of its thermogenic properties, green tea promotes fat oxidation, which is
the process of fatty acids breaking down and releasing energy.
Black Beans
Beans
are packed with fiber and low in calories, but black beans are among the best
for fat burning. Dark-colored beans generally have higher amounts of
phenolic compounds, which can interfere with glucose absorption and play an
important role in weight management.
A
half cup of black beans provides the body with 100 calories and 6 grams of
fiber, with no cholesterol or fat. They’re also a great source of vegan protein.
According
to a University of Colorado study, foods high in resistant starch (like
black beans) help the body burn up to 24 percent more calories throughout the
day. And since they’re low on the GI scale, black beans help the body
metabolize fatty acids instead of letting them collect and expand.
Spinach
Many
leafy green vegetables, like spinach, are low in calories and high in fiber,
which makes you feel full faster and eat less. A cup of raw spinach has
about 3.5 grams of fiber, which is significant because of its nutrient
density and the fact that it has just eight calories per serving.
Recently,
studies have been conducted using spinach extract, which is a concentrated
liquid form of the vegetable. A Swedish experiment at Lund
University studied 38 overweight women for three months and saw a 95
percent decrease in hedonic hunger and a 43 percent increase in weight loss.
Spinach
has the power to reduce cravings because it is broken down slowly and naturally
in the body, allowing the stomach to signal to the brain that it’s had enough
to eat. Unlike heavily processed foods and animal products, spinach slows the
digestion process enough to send and receive these signals.
Broccoli
Like
spinach, broccoli is loaded with fiber and calcium, nutrients that break down
fat in the body and prevent new fat from forming. Raw broccoli has four grams
of fiber per half-cup serving and only 20 calories. It’s an incredibly
filling vegetable that keeps your appetite at bay for hours after a meal.
Broccoli
is also very high in vitamin C, which is often associated with boosting the immune system, but also plays a role
in fat burning and weight loss.
Researchers
who published a healthy weight loss study in the Journal of the American
College of Nutrition wrote, “Individuals with adequate vitamin C status
oxidize 30 percent more fat during a moderate exercise bout than individuals
with low vitamin C status; thus, vitamin C-depleted individuals may be more
resistant to fat mass loss.”
Almonds
Nuts
are a well-known appetite suppressant, but almonds in particular are effective
in burning fat in the body and maximizing digestive flow. Since almonds are low
in carbohydrates, which stimulate the appetite, you can decrease your food
cravings by eating about 20-25 almonds per day.
Interestingly,
research shows that people who eat nut-rich diets excrete more fat in
their stools. Because of the way almonds and pecans store lipid granules, they
don’t readily absorb into the body as fat, but pass through the digestive
system with ease.
Diet Is Only
Part of the Equation
The
process of burning body fat is a complex one, but it ultimately starts with good nutrition and is bookended with regular
exercise.
You
have probably heard of lazy sayings like, “fitness is 70 percent diet and
30 percent training,” but it’s not useful to think of it this way. You
will be more effective if you keep it simple and adopt the mentality that
“everything matters.”
Ask
any top bodybuilder or athlete if they slacked in one area (e.g.
diet, training, rest, etc.), and they will tell you it will throw everything
off-course.
That
said, the most effective fat-burning diet plans aren’t
restrictive, but rather, inclusive of whole foods that naturally boost
your metabolism, slowly break down foods, promote digestion, and keep you feeling relatively
satisfied/full.
Action Step: Starting
today, incorporate two to three servings of these fat-burning plant foods
into your daily diet without changing anything else to your routine for four
weeks, and see if it makes a difference.
Now’s
the time to stop fighting food and start making it work for you.
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.”
Carrying
around a little extra weight near your midsection is no longer unusual in
today’s society, but that doesn’t make it any better for your health. Yet, losing weight if a constant challenge for millions
of people, and one that few seem able to conquer for good.
But
what if there was a better way? According to many experts, the answer might be going
vegetarian. In recent years, millions of people have taken meat
off their plates in order to finally meet their weight loss goals, gain muscle mass and become
healthier overall.
Numerous
studies back up the effectiveness of this dietary change, adding to
the accumulating evidence that a vegetarian diet might be the best way possible
to blast off your unwanted fat.
Do
the claims of a vegetarian wonder diet hold true? Let’s look at the facts.
Why Other Kinds of
Fat Loss Diet Come Up Short
Thousands
of people start new diets every year, but a pitiful few are seeing any real
results.
In
fact, 85% of dieters end up gaining their lost weight back within
twelve months. Part of the problem comes from a faulty understanding of how weight loss works. The three diet beliefs below
are widely accepted, but in truth they are likely you to lead you to long term
failure in reaching your weight loss goals.
Cutting Out
Fat: Though
it seems like eating fat would lead to more around your midsection, the truth
is that cutting fat from your diet is likely to be harmful to your
weight loss attempts, and will leave you hungry and crabby besides.
Exercising Off
Excess: No
matter how many hours you spend walking on the treadmill, you can’t exercise
enough to make up for an unhealthy diet. In fact, research has shown that exercise produces little
benefit for weight loss if you don’t pair it with healthy
meals, and that the kind of food you eat is actually three times more important
for weight loss than physical activity.
Calories In,
Calories Out: It’s tempting to think that all calories are created
equal, but in truth, your body is more affected by the source of calories than
the number. Rather than counting every calorie you consume, your time is better
spent making meals with healthy, whole ingredients instead.
Fat Loss Diet -
Benefits of Going Vegetarian for Fat Loss
Clearly,
the results from conventional weight loss strategies leave much to be desired.
Thankfully,
there’s a different method you can follow that produces far better results: going vegetarian.
The
idea isn’t as uncommon as you might think. Studies have estimated that over 22.8 million people
(10 percent of US adults) are vegetarian, and their weight loss statistics
deserve a second look. In a country where over 65% of people are overweight or obese, vegetarians tend to weigh
3-20% less than regular eaters.
Part
of the reason for this difference is because a healthy vegetarian
diet tends to lead to a healthier weight, even without other lifestyle
changes.
A
big reason for the benefits of a vegetarian diet is that you naturally swap out
high calorie, fatty meats and instead fill up on fiber-filled fruits and vegetables that keep you full without weighing you
down.
Plant-based foods are full of nutrients and used as
efficient fuel by your body. Because they rarely make it into long term fat
storage like starchy grains and sugars, plant-based foods will keep you full without
piling on the pounds.
Fat Loss Diet -
The Proven Success of Going Vegetarian
Ample
evidence abounds about the benefits of adopting a plant-based diet for weight
loss. Forza,
a sports nutrition company, recently published a study on weight loss that revealed that vegetarians lost
weight close to twice as fast as their meat-eating subjects, losing four pounds
a month instead of two.
In
fact, 90% of the study’s participants found it easier to start losing weight once they gave up meat. Other
studies back up these findings, including from the University
of South Carolina.
The
key to weight loss success with going meatless is that it quickly becomes a
less like a diet, and more of a lifestyle. To make a real change for your
health, you need to get rid of the idea of short term “dieting” in favor of long-term
lifestyle changes that will last long after you’re happy with the numbers on
the scale.
What Needs to
Happen to Make Vegetarianism Effective
Naturally,
losing weight while vegetarian isn’t as simple as
taking meat off your menu.
Plenty
of vegetarians is obese today because they snack on the empty calories in sodas and
potato chips rather than filling their diet with healthy foods.
Filling
up on processed carbs will keep your belly fat right in place, so in order to
experience long lasting change, you will need to eat adequate amounts of beans,
fresh fruits and vegetables, soy protein and even eggs and milk. It’s also
important to ensure you stay well nourished by monitoring the levels of
nutrients your foods provide for you.
It’s
all too easy to cause your body to suffer without following a smart vegetarian
plan, so make sure to eat your fill of these three nutrients to prevent
problems from developing.
Protein: While meat is the
most celebrated form of protein, plenty of plants are filled with it too.
Most experts recommend eating about 10% of your calories as protein, so fill up on beans, lentils, tofu and
veggie burgers to ensure you get your fill.
Calcium: There’s no reason
to despair if you’ve given up dairy. Plant-based sources of calcium include
kale, collards, beans, broccoli, orange juice and soy milk.
Vitamin B12: Because this crucial
vitamin is only found in animal products, consider taking a daily supplement if
you aren’t willing to down an occasional glass of milk.
Most
conventional diets will fail you in the long term, but a lifestyle change to a
vegetarian diet is a great way to get rid of weight that just won’t budge. So
long as you eat a healthy, well-balanced vegetarian diet filled with plenty of
plants, you’ll be amazed how quickly your unwanted belly fat melts right off.
Going
vegetarian might be tricky at first, but the benefits to your body make it well
worth it in the long run. Yes, the vegetarian diet is the ultimate fat loss
diet because it’s based on eating organic*, whole foods that tend to be light
on calories and loaded with nutrients.
*Eating organic foods
aren’t necessarily a part of the traditional definition of what a “vegetarian”
diet is, but going organic is certainly the modern trend, and it’s also what we
advocate at VB.
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
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.”
This
isn’t just a bodybuilding and fitness question; this seems to be on the minds
of most people these days.
This
article will address the most common protein questions and answers.
Looking
through the web today, the information available about protein is anything but clear. Which amino acids
are you supposed to eat? Can vegetarian and vegan bodybuilders eat enough
protein to put on muscle?
Striving
to answer your protein questions on your own, you’re more likely to come away
with a headache than with satisfying answers. But not to worry, your most
burning questions about protein needs for vegetarians are addressed here.
Q: How much
protein does a vegan bodybuilder need?
A: Probably less
than you think. The majority of meat-loving bodybuilders have adopted a “more
is better” mentality when it comes to packing the protein into their diet.
The
truth is that going over recommended daily protein levels won’t be of much
benefit to you and will likely leave you feeling overly full and uncomfortable
after meals. Also, something about “vegan macros” keeps you light on your feet.
According
to research, the optimal protein intake level for professional bodybuilders is
between 0.7 to 1 gram of protein per pound of lean muscle. For example, a
200-pound bodybuilder that has 10% body fat should plan to eat between 126 to
180 grams of protein every day.
If
you’re looking to gain lots of muscle, choose to follow the higher end of this recommendation.
Q: What are
complete and incomplete proteins?
A: All types of
amino acids, the building blocks of protein, are separated into two categories:
essential and nonessential. Nonessential amino acids are naturally made by your
body, while essential amino acids only come from food sources.
There
are nine essential amino acids (histidine, isoleucine, leucine, lysine,
methionine, phenylalanine, threonine, tryptophan, and valine) that your body
can’t make for itself, meaning you need to get them from your daily diet.
The
foods that contain all nine essential amino acids are considered to be complete
proteins. They tend to be animal products like meat, eggs and dairy, and a few
plant sources like soy, chia seeds, and quinoa. Incomplete proteins are found in plants
and are usually lacking one or more of the essential amino acids required for
building and repairing cells.
However,
eating several types of incomplete protein foods within one day can provide
your body with all the amino acids it needs to make complete proteins.
Q: Is seitan a
complete protein?
A: Often compared in
texture and taste to lean meats, seitan is a form of wheat gluten that is
turned into a dense, chewy meat substitute. Almost 20 grams of protein in a
3-ounce serving makes seitan a smart protein pick for your plate, but it’s not
a complete protein.
Seitan
contains every essential amino acid besides lysine, so vegan eaters need to
find alternative sources of protein (like cooked lentils or roasted almonds) to
get their recommended daily level of 2,045 mg of lysine.
Q: Are beans a
complete protein?
A: While beans vary
considerably in their protein profiles between varieties, no variety
technically can be considered a complete protein. Thankfully, it’s simple to
adjust your diet accordingly.
Contrary
to popular advice that keeps getting regurgitated, adding a few scoops to your plate
of beans won’t do crap to make a complete protein. Rice has virtually
negligible amounts of protein in it to have any substantial effect.
Instead,
try adding Brazil nuts with your beans, they are loaded with protein and have
that healthy fat you need for fuel and recovery. This combo should absolutely
be a part of your ideal protein diet.
Q: Is the protein
in yogurt complete?
A: Because animal
sources of protein are complete proteins, a serving of yogurt will provide you
with all the amino acids your body needs to function. Greek yogurt tends to be
the most protein-filled variety, with an average of 17 grams per serving to
keep you full.
Q: Is milk a
complete protein?
A: Though dairy
products are mostly celebrated for its calcium content, milk is an excellent
source of complete protein as well. In fact, milk is especially rich in the
amino acid lysine, one that tends to be rare in vegetable and whole grain protein
sources.
One 8-ounce
serving of whole milk provides 7.7 grams of protein, while reduced fat milk
tends to have slightly more protein, 8 grams and 8.2 grams of 2 percent and 1
percent respectively.
Q: Are almonds a
complete protein?
A: Though almonds are
filled with 6 grams of protein per one ounce serving (about 23 almonds), they
are critically short on lysine, methionine, and cysteine, making them an
incomplete protein source.
Nonetheless,
snacking on almonds is a smart way for vegans and vegetarians to get their fill
of protein throughout the day, so long as they are paired with other protein
sources as well.
Q: Is quinoa
really a complete protein?
A: Originally grown
in the Andes mountains of Peru, quinoa is a whole grain food that is also a plant-based
complete protein. In fact, the overall protein level in quinoa is a strikingly
high 8 grams per one cup serving. This is an ideal protein for sure!
However,
the levels of some amino acids tend to be low, meaning that a quinoa diet
should still be supplemented with other sources of protein to ensure you get
enough.
Q: Are chick peas
a complete protein?
A: Like all other
forms of beans, chick peas lack all the essential amino acids that would
qualify them as a complete protein. However, a classic food combination is the
perfect way to balance out your chickpea meal. The protein in wheat lacks
lysine, which happens to be an amino acid chickpeas have plenty of. This means
snacking on pita bread and hummus is a great way to fill your diet with a
complete protein source.
Q: Is soy a
complete or incomplete protein?
A: For many vegans,
soy-based products are a staple of their diet, and for good reason! Soy is a
plant-based source of complete proteins, and a half-cup serving of tofu
provides you with 10 grams of complete protein.
Some
experts say that we should stay away from soy, but I think the main thing to
avoid is the GMO soy products.
It’s
always best to choose the firmest tofu you can find, as it will have the
highest protein content. For an even bigger protein boost, fermented forms of
tofu like tempeh and natto have a staggering 15 grams per serving.
Q: What is an
example of a complementary protein?
A: According to most
nutritionists, complementary proteins are made from two or more incomplete
proteins that are eaten together in a meal to provide you with all the
essential acids that make up complete proteins.
While
it’s not necessary to have every amino acid present at each meal you eat,
combining your foods into complementary proteins is an easy way to ensure you
get the proper amounts throughout the day.
Best
of all, many complementary proteins provide from time-tested and delicious
combinations that truly taste better together. In fact, cultures around the
world often intuitively relied on complementary protein combinations for their
health benefits.
Some
winning combinations of complementary proteins include beans and Brazil nuts,
whole grain noodles and peanut sauce, hummus and pita bread, and spinach salad
topped with nuts.
The Ideal Protein
Diet
It
turns out that there is a diet called “Ideal Protein.” I wanted to offer some
quick feedback on this overly restrictive diet since our article happens
to be titled “Ideal Protein Diet.”
One
major point of contention is that it’s ridiculous to eliminate nuts, fruit, and root vegetables, for any reason (unless
you’re allergic). Women’s Health magazine offered this quote that I agree with
even though I don’t personally eat dairy:
“It’s sending the
wrong message that these healthy foods contribute to weight gain, when studies
have shown that foods like dairy and nuts may help support satiety and weight
loss.
“One study,
published in the European Journal of Clinical Nutrition, found that people who
ate one-third of a cup of almonds a day lost more weight than those who avoided
nuts.”
Even
though I like that the Ideal Protein diet advocates dropping sugar
altogether, swearing off several food groups at a time may not be the way
to go for a sustainable lifestyle.
One
final suggestion is to slow down and bring more awareness to the act of
eating itself (i.e. mindful eating). Mindful eating has a practical
application when it comes to weight maintenance, treating obesity, weight loss, and even diabetes self-management.
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.”
One
simple reason. It’s the superior competition diet.
When
they follow a plant-based diet, competitors stay leaner all year
round and don’t have to cut as much for competition. Not only does
this give athletes a competitive edge, but following the practices of vegan
bodybuilding and plant-based fitness is a way to become a champion.
A
well-planned vegetarian diet is great for competitions and it
naturally boosts your energy levels. It also keeps your weight under
control and ensures that wild mood swings stay in check.
What are Bikini Competitions?
Unlike regular fitness competitions that involve both athletic
and posing routines, female bikini competitions typically consist of a swimsuit
(model posing) routine. Unlike bodybuilding competitions, fitness and bikini
competitions focus more on overall shape, symmetry, and conditioning instead of
muscularity and extreme leanness. This “newer” divisions of bodybuilding gained
popularity in the 1980s when interest in traditional female bodybuilding
lost momentum.
The top objectives when preparing for a bikini competition
include:
The
foods you put into your body play a tremendous role in how you will look on
stage and stand up against your competitors. Contrary to popular opinion of
steak eating fitness competitors, vegetarians and vegans have an advantage when
it comes to competition dieting.
This
article will take the guesswork out of the bikini competition diet and
break down the many aspects of competition prep to give you a competitive edge.
Want
to Become Stage-Ready Faster? A Vegetarian diet can help you lose weight.
According
to a recent study published in the Journal of the Academy of Nutrition and
Dietetics, people who don’t eat meat have a lower average BMI than those who
do.
The
study also pointed out that vegans have a much lower obesity rate (9.4 percent)
compared to meat-eaters (33.3 percent). Another study found that people can
lose more weight when they follow a vegetarian diet instead of one that
includes meat.
“This
is the first randomized study that directly compares how vegan, vegetarian, and
omnivorous dietary patterns that do not emphasize caloric restriction can
impact body weight,” said lead researcher Brie Turner-McGrievy,
Ph.D. of the University of South Carolina. “We found that participants
consuming vegan and vegetarian diets lost an average of 8.2 to 9.9 pounds over
eight weeks, while those consuming some meat lost 5.1 lbs.”
Plant-based
diets can also aid
digestion, which is crucial for bikini competitors making dietary
changes.
“Clean
eating” is defined by the rejection of processed, chemically-enhanced foods in
favor of whole, natural ones. Every adult who cares about
her health should pay attention to what she eats, but bikini competitors need
to pay even closer attention.
Natural,
unprocessed foods are the #1 staple of healthy plant-based diets,
which means that sticking to clean eating is easier.
A
diet filled with fresh fruits and vegetables is naturally rich in
nutrients, including fiber. Fiber helps you feel full longer and promotes
regular bowel movements.
Interestingly,
healthy fats, like those found in vegetarian foods, help keep hormones
regulated.
Hormones
play a role in hunger and weight control, and hormone balance is essential for women fitness
competitors. Good sources of plant-based healthy fats include organic
coconut oil, hemp oil, and borage oil.
So
many meatless foods like beans, grains, nuts, and seeds contain protein,
making it easy for you to meet your daily protein requirements on a plant-based
diet.
Too
many vegetables leaving you feeling funny? You can reduce bloating and gas on a vegetarian
diet, cook cruciferous vegetables instead of eating them raw. You can
also make broccoli, cauliflower, and Brussels sprouts easier to digest by
mixing them up in a blender or food processor.
Meat-free
diets have been proven to boost mental health.
As
any bikini competitor knows, getting mentally prepared is half the
battle. Preparing for a competition takes its toll, and vegetarian diets
can restore an overall sense of wellbeing. Research studies published
in Nutrition Journal and Public Health Nutrition have
revealed that vegetarians exhibit significantly better mood states and experience
fewer negative emotions than omnivores.
Linda
Dame MEd, MSW RSW shared that cutting animal products out of your diet
can reduce pain and anxiety, paving the way for more
peace and joy. Successful bikini competitors must remain confident, motivated,
and passionate, and vegetarian foods can help give you a mental boost when you
need it most.
Vegan Bikini
Competition Diet Risks
Bikini competitors
strive to look fit, not ripped. Competitors are scored on their proportions,
symmetry, shape, balance, skin tone, and stage presence. But there is a clear
distinction between appearing fit and being fit. In fact, most fitness models
and competitors aren’t at peak health when they compete.
According
to professional bodybuilder Lee Apperson, getting lean is an art form, and
starving yourself is the worst idea possible. Even so, vegan
bikini competitors frequently engage in workouts that are too intense for
the number of calories they consume.
The
final days before show time tend to be the unhealthiest ones. After many
competitors reach their “peak” (i.e. target weight and desired shape), they
find it difficult to maintain it for more than a few days.
Some vegan bikini competitors are willing to take dangerous
health risks to enhance their aesthetics.
Furthermore,
the techniques and dietary manipulations typically required to “peak” are
unnatural, unrealistic, and unsustainable in the long run.
Professional
natural bodybuilder Layne Norton recommends losing 1 to 1.5 pounds of
weight per week to retain your competition-level muscle mass.
If
you have 20 or 25 pounds to lose, you probably won’t be able to lose it all in
12 weeks and still retain your lean muscle mass. Start dieting as early as
possible before your competition so that you can move at a safe and efficient
pace.
How
Vegetarianism Can Improve Aesthetics for Competitions
Aesthetics
are a key reason that many people turn to vegetarianism in the first place, and
that extends beyond personal sensitivities and respect for all life. We also
have a greater appreciation of beauty, nature, and art in the foods we eat and
how our bodies look and perform.
What
Do These Healthy Internal Benefits Mean for External Aesthetics?
Vegetarian
diets revolve around raw fruits and vegetables, whole grain carbohydrates, and natural
sources of protein. Coincidentally, these are also the types of foods used to
get your body ready for competition. This means that competitors who already
maintain a vegetarian diet typically have less weight (body fat) to lose than
their meat-eating counterparts.
IFBB
Bikini Pro Marzia Prince is one of many vegan bodybuilders who has spoken
publicly about how much better she looks and feels since going vegan.
Vegetarian and vegan competitors tend to pay more consistent attention to the
nutrients in their diets to make sure they are consuming what their bodies need
throughout the year.
Boosting
Your Metabolism
Almost
all bikini competitors need to shed a few pounds in certain places, and your
metabolism plays a key role in making this happen. Metabolism is affected by
genetics and your lifestyle habits, but there are many natural ways to speed it
up.
Spicy
foods are known to boost metabolism, and a study published in the Journal
of Nutrition and Metabolismrevealedthat natural
chemicals called capsinoids increase the amount of heat and energy that you
produce and promote physical activity.
These
are a few vegetarian metabolism-boosting foods I recommend (get “organic”
whenever you can):
·Chili
peppers (great source of capsinoids)
·Kale,
spinach, and other leafy greens
·Hemp
protein
·Chia
seeds
·Lemon
·Water
(A study published in the Journal of Clinical Endocrinology and Metabolismfound
that metabolism rates jumped 30 percent after drinking two cups of water.)
Other
general tips to keep your metabolism working at its peak all day long include
getting seven to eight hours of sleep per night, sleeping in a cool room (66 degrees
Fahrenheit), drinking tea, and reducing stress.
Vegetarian
Bikini Competition Diet Components:
·High-quality
protein from plants
·No
bread, pasta, or junk foods
·Low
sodium
·Raw,
organic fruits and vegetables
·High-protein
carbs, such as sweet potatoes, oats, quinoa, nuts, and seeds
·More
amino acids, fiber, and Vitamin C
Meal
Plan Structure
Most
competitors swear by the concept of six to seven small meals per day, but how
and when you eat those meals makes a big difference in how your body processes
food.
Space
out each meal about three hours apart, and eat the last one at least an hour or
two before bed. Multi-sourced vegan protein shakes should also be an
important part of your daily meal routine.
Make
sure that your breakfast contains a small serving of protein, a serving of
vegetables, and a serving of complex carbohydrates. Your lunch should consist
of a medium serving of protein and two to three servings of vegetables. Dinner
should have a generous serving of protein, two to three servings of vegetables
and a serving of fat.
You
can structure your meals around these “big three” and work smaller meals in
around them. For example, if you have a caloric goal of 1,800 calories per day,
try sticking to 300 calories per meal and assess your energy levels throughout
the day.
One
you figure out your target number of calories per day, keep a food journal to
document your meals and make changes to your plan based on what’s working and
what isn’t.
The
bikini competitor meal plan and prep saves your sanity … and money.
Marzia
Prince (2007 Ms. Bikini Universe, IFBB Bikini Pro) feels more in control
by eating plant-based:
“I used to be on a strict competition diet but now being vegan,
I eat organic plant-based foods and don’t feel like I am on a diet. I listen to
my body. I am more in tune with my body now, than I have ever been.
“Gone are the days of fad diets, ‘competition diets’, and being
lost on how to eat. I feel like I have taken back control of my body. Aha! So
this is what they say mean when they say lifestyle!”
Darlene
Adamusik (fitness competitor) talks about how vegan meal prep saves her
time and money:
“Before I became a vegan competitor, buying meat, eggs, and fish
was getting too pricey. Not only was it expensive, but my digestion was also
getting worse. Since going vegan, my digestion has improved, I’ve saved money,
and cooking has become optional.
“I enjoy the fact that you can throw food together without
having to cook it, and it’s been truly helpful with my digestive issues. It can
also help with weight loss, but this is true only if done correctly. You must
be careful with balancing how to meal prep vegan the same way you would balance
a diet that included meat.”
When
to Start Your Bikini Competition Diet
Planning and preparing meals can feel like a big hassle,
especially if you’re new to the world of competition prep. It’s easy to make
excuses about not knowing what to buy, not having enough time to shop, or that
healthy food is just too expensive. However, the best way to get the results
you crave is to plan ahead.
Most fitness professionals recommend starting your show prep
diet and supplement schedule at least 12 to 14 weeks before the competition. In
most circumstances, muscle needs to be gained, fat needs to be lost, and your
metabolism needs to be adjusted. To increase your chances of success, plan to
start your new diet at least three to five months in advance of your
competition date.
To start, take the time to schedule grocery shopping into your
day. Stick to your list, and buy nothing more and nothing less. Choose a
convenient day of the week to prepare several meals worth of vegetables and
protein in advance, and organize your Tupperware containers in the refrigerator
so they’re easy to grab in a hurry.
Sample Vegetarian Bikini Competition Meal Plan
Meal 1
·Protein shake with chia seeds, almond milk, and cocoa
·Quinoa porridge with strawberries
·Fresh or cold pressed green veggie juice
Meal 2
·Protein shake with almond milk
·1 tbsp. of almond butter, plain (no salt added)
·1 grapefruit
Meal 3
·Kale or spinach salad with balsamic vinegar
·1 cup of lentil soup
·4-6 oz. sweet potato
Meal 4
·Protein shake with chia seeds, almond milk, and banana
·1 tbsp. of almond butter
·1 apple
Meal 5
Veggie burger with 1/4 of an avocado
Spinach salad with balsamic vinegar
Meal 6
·Protein shake with chia seeds, almond milk, and banana
·1 tbsp. of almond butter
Vegan Diet Plan for Bodybuilding
Meal 1
·Vegan protein shake
·Handful almonds
Meal 2
·Chia seed pudding (or oatmeal)
·Collard green wraps with hummus
·1 grapefruit
Meal 3
·Veggie burger with 1/2 avocado
·Kale and spinach salad
Meal 4
·Bowl of lentil, bean, or vegetable soup
·1 apple
Meal 5
·Almond butter sandwich with Ezekiel bread
Meal 6
·Vegan protein shake
·2 tbsp. natural peanut butter with celery
Easy Plant-Based Alternatives
It’s important to switch up your eating routine to avoid boredom
and resist the temptation to binge on old favorites that don’t fit your current
lifestyle. Here are some other great vegetarian foods to swap into this meal
plan to add some variety:
Protein
·Tempeh
·Seitan
·Hemp seeds
Carbohydrates
·Oatmeal
·Brown rice
·Sweet potatoes
Fruits
·Blueberries
·Apples
·Grapefruit
Vegetables
·Broccoli
·Spinach
·Green beans
·Asparagus
Fats
·Cashew butter
·Flaxseed oil, flaxseed meal, or flaxseeds
·Olive oil
Food Cravings
Research has shown that dieting can increase food cravings. Kristin
Shaffer from Figure and Bikini offers a few helpful tips on preventing the
type of sugar cravings that set competitors off course:
·Stick to small meals throughout the day
·Chew slowly
·Avoid foods that spike your insulin, like bread, crackers, and
cookies
·Swap out sugars with high-fiber vegetables like cucumbers,
peppers, and zucchini
·Incorporate a weekly cheat meal into the early stages of your
training
Cheat Meals
Giving up the foods you love can be hard, which is why many
competitors allow themselves an occasional chance to cheat. As a general rule,
bikini competitors can choose one meal per week to be a cheat meal in the early
days of training for a competition. Some trainers promote the occasional
cheat meal as a healthy balance to stabilize blood sugar levels.
These are some other reasons to plan cheat meals into
your meal plan structure:
·Motivation to stick to your competition meals
·Curb cravings
·Metabolic boost
·Provide extra energy to the body
These are a few tips about cheat meals from Tad Inoue, a
professional competitive fitness diet coach:
·Cheat at the end of your day
·Don’t skip any other meals
·Make your cheat carbohydrate-rich
·Don’t let your cheat meal last more than 45 minutes
Craig Ballantyne shared a few of his vegetarian cheat meal
favorites at Men’s Health:
·Tofu
·Brown rice
·Fettuccine Alfredo
·Chocolate brownies
·Wine
Cheat meals are great for morale, but there are certain rules
you should remember if you’re serious about competing. To aggressively lose
fat, you’ll need to strategically schedule your cheat meals and cut them off
entirely when you’re two to three weeks away from your competition.
Keep in mind that cheat meals need to be carefully controlled.
Excessive and ill-timed cheat meals don’t just take a toll on your physique,
they can affect you mentally, too.
Dieters often report feelings of shame, guilt, and
self-hate after cheat meals – all emotions that have no place in
competition prep. Cheat meals can also make it more difficult to resist
cravings and transition back into a training diet. Carefully assess your
cravings, habits, and motivation before deciding on a cheat meal structure that
works for you.
Mental Preparation for a Competition Diet
Competing doesn’t just occupy your time; it impacts your daily
habits and routine. Since our routines are shared with the friends and family
we care about, and competitors often feel a strain on their personal
relationships during training.
Taylor Chapman, ACE-certified personal trainer, and bikini
competitor shared, “I hated that I had no life for three months. I lived
in the gym and out of Tupperware containers. You miss out on a lot of outings
and events while competing because it can be very tempting to go out with your
friends and not partake in eating or drinking. But in the end, it’s worth it
when you reach your goals.”
Bikini Competition Prep Tips
In the world of competition fitness, there’s always a
competitive season (with sometimes up to 16 weeks of prep time) and an
off-season to bulk up, add mass, and enjoy a wider variety of foods.
Pre-competition diets are designed to cut body fat and focus on eating clean
foods.
For the best results, you can follow these tips.
·Eat every three hours to increase your metabolic rate.
·Decrease carbs without cutting calories.
·Do aerobic workouts twice daily to burn stubborn fat.
·Do cardio before eating carbs but after eating protein.
·Swap out potatoes and rice for more vegetables.
·Continue to drink plenty of water.
·Avoid processed food stripped of nutrients.
According to nutritionist Felicia Stoler, “By carefully
choosing complementary protein sources and monitoring overall
intake, vegan athletes can consume adequate amounts of protein to fuel
their performance.”
Dr. David Neiman, director of the human performance lab at the
North Carolina Research Campus of Appalachian State University, told Ace
Fitness Magazine, “The vegan diet is high in carbohydrates and low in
fats, so it will naturally support endurance performance. People feel that the
plant-based nature of the diet will magically help performance, but it’s the
carbs that do it.”
However, the key to success for a bodybuilding or bikini
competitor is to minimize the transformation your body must go through from
one season to the next.
A vegetarian diet can help bring stability to your diet so
that it suffers less of a shock when you kick it into full performance mode.
All of this translates into a more aesthetically pleasing body, a healthier
year-round lifestyle, and a more competitive fitness career.
Thinking of competing and want meal prep advice as a vegetarian?
Check out our vegetarian
bodybuilding programto
learn exactly how to build lean muscle and tone up by eating plants.
Many competitors have used the protein-rich recipes and meal plans for both
vegetarian and vegan diets with great success. It’s a strong approach
guaranteed to give you an edge for your next bikini competition.
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
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.”
