How to Build Muscle and Lose Fat on a High Protein Vegetarian Diet?

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

THE HENCH HERBIVORE

“I recognize the most happiness comes not from material things or status, etc. but from doing good for others (people and animals).”

Name: Paul Kerton
Occupation: Personal Trainer / YouTuber
Location: Norwich, England
Age: 42
Height: 6’0″
Weight: 252 lb.
Type of Training: Bodybuilding, Martial Arts

Q: Tell us the story behind #veGAINism and Hench Herbivore.

Vegainism was a typo! I thought it looked good and conveyed the message that I’m trying to bring to the world, that animals need not suffer for us to excel in the gym.

Similar message with Hench Herbivore. Someone accused me of looking like a hench herbivore one day, and again, I liked the sound of it! Because of the modern vernacular “hench,” I feel like it helps bring veganism up to date too!

Q: What were the steps you took to transition to plant-based nutrition? 

After reading “The China Study” and watching many videos on NutritionFacts.org, I went mostly plant-based, save for three servings of wild salmon and two of organic beef per week. About five months later, after learning more about plant-based nutrition, I decided to go after it 100 percent.

Q: What did you eat today?

• 8 a.m.: Smoothie consisting of 1 Lt filtered water, 400g bananas, 220g dates, 150g raspberries, 66g spinach, 7g chia seeds, 7g flaxseeds, and 30g brown rice protein powder.
• 12 p.m.: Smoothie (same ingredients)
• 4 p.m.: Smoothie (same ingredients)
• 8 p.m.: Snack of 200g steamed kale with nutritional yeast.
• 9 p.m.: Homemade curry consisting of 1 can chickpeas, 1 can tomatoes, 1 onion, 1 green pepper, 1 carrot, 1 stick celery, spices, coriander, and mint. Served with 200g (pre-cooked weight) brown rice.

Supplements: B12, D3, DHA/EPA, and glucosamine.

Q: Staple vegan post-workout meal recipe (or breakfast).

I nearly always have a smoothie as outlined above; however, if I feel like a change, occasionally I may have 200g porridge oats cooked in soya or almond milk with a scoop of brown rice protein mixed in, plus 150g mixed berries, 15g milled chia or flaxseeds, and 220g chopped dates.

Q: What does your training look like these days? How much weight are you pushing these days?

Four-day split currently:

• quads/hams
• chest/calves/bis
• back/rear delts/traps
• front+side delts/tris/abs/obliques

Been doing HIIT for a while but about to transition into more volume.

My best lifts are leg press 835 lb. x 10, bench press 250 lb. x 10, and pull-down 200 lb. x 12.

Q: Favorite three exercises and why?

Leg press: the weights are stacking up!

Side lateral raise: for shoulder width and the way it burns!

Pec dec: really love the feeling in the pecs when you give them a hard contraction at the apex of the rep and the speed you can transition into drop sets to really finish off a chest session.

Q: Who’s your favorite bodybuilder and athlete? 

2014 Mr. Universe Barny du Plesses: he decided to go vegan after a chat we had one day. Spent six months training with him, so we formed a deep friendship.

Watching him speak of his veganism live on stage at the 2015 Pro Universe show is about the bravest thing I ever saw!

Tim Shieff: he’s really mastered his body, is deeply spiritual, vegan, and a force for good!

Q: Tell me a story of the mentor who played a key role in building confidence in yourself.

The person I owe most of my confidence to is my old karate sensei, Ken Bailey. I came to him as a small nervous child, and he gave me the skills/mental abilities to become a successful doorman and later personal trainer.

I didn’t see Ken for a number of years. When I caught up with him next, he was in his 60s. He was sporting a black eye. When I asked what had happened, he seemed a bit dejected, saying that two youths had assaulted him. Turns out he had sorted them both out but was just annoyed that they’d got one in on him!

Q: Fun fact most people don’t know about you?

“One night as a young child, I had a visit from a poltergeist.”

I did not see him, but a deep man’s voice was telling me that the beaker I had next to the bed would not be there in the morning. I remember over and over again calling him stupid. In the morning, I was in the living room playing with my toy cars, and my mum went through to make my bed.

She shouted, “Why have you put your beaker under your pillow?” When I told her it wasn’t me, she wouldn’t believe me and so I got really upset, and I remember crying a lot. I think that’s the only real reason it all stuck in my head, and I wonder if there were other times similar things may have happened.

Certainly, I have had several paranormal experiences during my adult life.

Q: What strange/weird things do you believe in?

The last couple of years, following on from my switch to veganism, I’ve had a deep spiritual awakening. Noticing amazing synchronicities led me to shunning mainstream fitness and marketing myself as a vegan PT.

“I’ve had great success with Law of Attraction, crystals, and seeing a clairvoyant, and I truly believe I am living my life’s purpose.”

Q: How do you wind down and relax at night?

• YouTube
• Podcasts
• Reading

Q: What have you changed your mind about in past 10 years?

I now truly believe that anatomically, psychologically, and bio-chemically, humans are frugivores (a type of herbivore) and NOT obligate omnivores as some would have us believe. I used to think that the more meat and dairy I ate, the more I would excel in the gym.

“Until a few short years back, I feel I was coming from a place of ego (fear) where I wanted to portray this big tough guy image. Nowadays, I like to have an impressive physique, but for a positive reason, to promote the vegan diet in a good light.”

Also, rather than constantly seeking things to please myself, I now have a real attitude of paying it forward and being of service. I recognize the most happiness comes not from material things or status, etc. but from doing good for others (people and animals).

Q: What three pearls of wisdom would you tell your 18-year-old self?

1. GO VEGAN!
2. Your thoughts create your reality: get rid of negative self-talk and truly believe you have the power to create anything you wish in your life.
3. Follow your passion.

To find out how to build muscle and lose fat on a high protein vegetarian diet, watch this video – How To Eat To Build Muscle & Lose Fat (Lean Bulking Full Day Of Eating)

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 – How to Build Muscle and Lose Fat on a High Protein Vegetarian Diet?

NPC NATIONAL LEVEL BIKINI COMPETITION TIPS FOR BEGINNERS

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

“My style for preparation is much different because of my vegetarian diet. I have to drink a half gallon of water more than other competitors because of the higher sodium in my diet due to being vegetarian and eating meat substitutes.”

Name: Elaine Jurun
Occupation: Figure skating coach
Location: Enumclaw, WA
Age: 34
Height: 5’2″
Weight: 111 lb.*

*Around 105 lb. show day – 119 lb. off-season.

Q: Tell us a story of the mentor who played a key role in building confidence in you.

My aunt Fern is somebody who was a role model for me and helped me gain self-confidence as a kid.

As many young women are self-conscious about their body, I was pale skinned, muscular from competitive ice skating, and was born with an auto immune disease.

“My aunt Fern always reminded me that I was beautiful, helped me find my voice to speak up for myself when people would put me down, and was a role model of what a strong woman is. My family lost her to breast cancer in 2005. I always think about her when I need these reminders about myself when my confidence is lacking.”

She was a successful business owner, mother, loyal sister, and daughter.

Q: Tell us the story of how and when you decided to go vegetarian?

My mom actually knew when I was a kid that I would someday be a vegetarian. I never cared for the taste and texture of meat. At barbecues, I was the kid who would trade a hot dog for another kid’s vegetables. About age 14, I cut out beef and pork completely, only eating chicken and turkey from time to time and never ate seafood.

“One day, while driving on the freeway — I was 19 years old at the time, in college — I saw a truck with chickens in cages, and my boyfriend at the time told me, ‘There goes lunch.’ Ever since that day, I have not eaten one piece of meat.”

I still eat eggs, and cheese in the off season, but no other animal products.

Q: Describe your experience of competing at the NPC National Level Bikini Competition. What is your trademark for preparing your style? What was the hardest part this last competition?

It was super exciting; I had such a fun time traveling to Las Vegas for a whole week with my coach and team. We rented a house for the week, we motivated each other to keep to our meal prep and going to the gym for two-a-day workouts. The event was held at UNLV, which was a great place to have it, it was a huge audience.

It was an intense preparation leading up to it; I was kept on a similar diet and exercise plan but intensified for the next level. My suit and posing had to be modified because it is a higher caliber of competitors, different cut of suit bottoms, and different poses.

My style for preparation is much different because of my vegetarian diet. I have to drink a half gallon of water more than other competitors because of the higher sodium in my diet due to being vegetarian and eating meat substitutes. I eat egg whites every day, and the amount is increased during the last one to two weeks before the competition.

“Last year during qualifying competitions, I tried an all-vegan diet, but because I was eating carbs every meal, the results were not the same and my coach made the decision to stick with a vegetarian meal plan. My body didn’t respond to the normal carb up right before going on stage.”

He likes to call me an “eggitarian”!

The hardest part of my last competition was actually the texture of my food. After a couple of days eating similar foods over and over, I just wanted one bite of something crunchy to change it up.

Another challenge was which hair color to go with. For the last few years, I have been blonde, but I wanted to try my natural dark hair color. I noticed many of the winning competitors across the country had dark hair, and they looked more natural with the tanner and suit colors.

Three additional tips for bikini competitors:

• It’s your journey don’t let others try and change the way you do things. (Like trying to get you to eat meat or take supplements/drugs you are not comfortable with.)

• It’s a whole package. You can have the best body up there but if you tan, hair and posing isn’t on point you still might not place. Practice posing a lot!!!

• Don’t binge eat after a show. It’s hard since you have deprived yourself for so long. I made this mistake last year and got really sick. Try your best to live your off season clean. That way you won’t have to work as hard closer to the show.

Q: Tell us about your figure skating life.

I have been ice skating since I was six years old. I have always been a natural competitor; I get that from my dad, who was a competitive downhill skier.

I started competing not long after learning to skate.

I trained under a coach and skated six days a week; by junior high, this turned into two a day, five days a week, and once on Saturday.

I loved the competitions; my mom would make my competition dresses by hand at home.

As a kid, I was always a singles skater, but in college, I switched to skating pairs.

During college, I started assisting my coach teaching synchronized skating and really enjoyed it. After graduating with a bachelor’s of fine art and graphic design, I looked into getting a design job but found nothing that compared to how much I enjoyed teaching skating. So I committed myself to it and have been coaching full time since 2006.

I still continue to practice skating and now compete in the Adult Masters Division. I enjoy the continued challenge, cross training between skating and fitness competitions. It keeps me engaged, so I know what changes in skating rules and judging are so I can better prepare my students.

“My favorite part about skating is the interaction with my students and watching them improve toward their own goals. I think this experience makes me a better student to my fitness coach because I know that a coach has your best interests in mind and you have to trust them.”

Q: Tell us what it’s like to be a poultry farmer.

Well, I wouldn’t classify myself as a poultry farmer by trade, just a bird lover. I have loved birds my entire life and always wanted some as pets. I have about 15 chickens that are all free range; they have a very large coop that my husband built with large nesting boxes and perches, with all-day access to our 10 acres.

“They go in at night on their own, and we shut the gate to keep them safe from critters. They give lots of eggs, which help with my meal prep and enough for me to sell to friends for enough profit to provide healthy food to the chickens.”

I also have a couple of pet ducks that roam the property, along with a peacock and peahen. Last year, they won first place at the State Fair here in Washington. My husband and I take great care of our pets that live out their lives naturally; we even tell our dog Ollie that “birds are friends, not food!”

Q: Tell us what it’s like owning a vineyard.

A: We are still in the preparation phase of planting our first vines this spring! It has been a few years in the making, between going to school for viticulture at Washington State University for two years, purchasing property, and all of the land prep to make the soil conditions just right. We have had some incredible support from family and friends.

I will be planting just one acre this year and more next year. As a small business starting out, it is just me and my husband, so it was a lot of work just to get to this point.

Q: What did you eat yesterday?

• 7:30 a.m. Meal One: ½ cup of red kidney beans (cooked measurement) with ½ cup of long grain brown rice (cooked measurement).
• 10:30 a.m. Meal Two: Eat three ounces of Beyond Beef (Beyond Meat) with ½ Cup of steamed green beans.
• 1:30 p.m. Meal Three: Eat three ounces of Beyond Beef (Beyond Meat) with ½ Cup of steamed green beans.
• 3:00 p.m. Pre-workout: Take one serving of BCAA capsules (NutraKey) with 1,000 mg of Vitamin C; add 500 mg of Calcium.
• 4:00 p.m. Pre-cardio (45 minutes of high intensity cardio): Take one serving of BCAA capsules (NutraKey) with 400 IUs of Vitamin E; add 500 mg of magnesium.
• 5:00 p.m. Post-Cardio Meal Four: ½ cup of red kidney beans (cooked measurement) with ½ cup of long grain brown rice (cooked measurement).
• 7:30 p.m. Meal Five: Eat six egg whites (hard boiled) with ½ cup of steamed green beans.
• Drink 2½ gallons of water.
• Take one serving of BCAA capsules between each meal.

*Please note this is two weeks out from competition day and is the initial cut down of weight. My normal diet consists of a much higher calorie count, filled with lots of fruit and vegetables and not as many supplements. The substitute meat on my meal plan is pea isolate protein; this is important because most other substitutes are soy and have high phytoestrogen levels.

Q: What does the first 60 minutes of your morning look like?

First thing in the morning is taking my vitamins and then doing 30 minutes of fasting cardio. I have a home gym, so I have a couple of options, either the elliptical or the treadmill. The last few weeks, it has been running three miles. After that is done, I eat my first meal of the day and look at what food and how much I will need to prepare based on that day’s schedule.

Q: Favorite three exercises and why?

• Straight leg deadlifts: they are great for glutes!

• One-leg tricep dips: that muscle for some reason is very hard for me to see the results I want, but these really work.

• Cable kick-backs: not only does it work the glutes, but it strengthens my lower back for skating and lifting heavy bags of feed on the farm.

Q: Fun fact most people don’t know about you?

As a kid, I was known at school for ice skating and art. Actually, my best subject was math and I was on the math competition team for two years. We competed against other school in Washington. It was a military style course. If you got the math problem right you climbed a rope, ran tires, etc. Whichever team made it to the end first won.

Q: What three pearls of wisdom would you tell your 13-year-old self?

Concentrate on school, rather than worrying about your reputation.

Choose what path in life you want to do after high school. I was pushed toward art school but really wasn’t interested. I wanted to study agriculture but was talked out of pursuing that.

Don’t worry about what the scale says because I was muscular and always weighed more than the other girls. This is actually a good thing as an athlete, because you have a healthy body with the muscular strength to perform better at sports.

Q: What is the biggest personal challenge you have had to overcome in your life? 

As a kid, my dad struggled with addiction to alcohol; he was verbally mean to my mom and me. It made my home life something that I didn’t want friends to know about. He never physically hurt us or anyone, but he would come home after work, already drinking, and make my mom and I very uncomfortable being around him.

He would say terrible things to us, and it was hard on my self-confidence. My mom and I would get in the car and leave, sometimes staying in a hotel. My mom knew this was a problem he needed help with; we didn’t want to leave him but instead help him, even though this went on for years.

Eventually, he did get help, and while he always maintained a job and provided a financially stable home, his addiction made many years of my childhood difficult.

“My family and I have come out of this experience with his alcoholism as stronger people. We really understand what being a family is, and that you don’t quit on somebody when they are down and need help.”

Q: How do you wind down and relax at night?

I like to relax while finishing my daily water intake and watch YouTube videos. It takes me all over the place, from videos and vlogs of other competitors, to helpful information about how to take care of my farm animals. My dog Ollie (she’s a six-year-old puggle) keeps me company and entertained while I wind down from a full day of training and work.

For more ideas about bikini competition tips, watch this video – Bikini Competition Guide – EVERYTHING YOU MUST KNOW

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 – BIKINI COMPETITION TIPS FOR BEGINNERS

How to Gain Muscle and Lose Weight on a Vegetarian Diet?

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

DARIA DEPTULA SHOWS MIAMI WHAT VEGAN LOOKS LIKE

“I stopped drinking, partying, and really focused on my fitness. Working out has always been a kind of therapy for me. Anytime I was in the gym I felt in my element. Then I discovered veganism, and it’s like everything just clicked!”

Name: Daria Deptula
Occupation: Sales Ambassador for Sazerac Company but currently in the process of getting certified as a Health Coach
Location: Miami, FL
Age: 32
Height: 5’4”
Weight: 127 lb.

Q: Tell us the story of how you got turned on to plant-based fitness.

I’ve always been into health and fitness since I can remember. Working out for me was a part of my life, so I never felt like I was forcing myself to hit the gym, but I always had challenges with the proper diet to complement my lifestyle. It wasn’t that I didn’t eat healthy, I just never felt energized enough without pre-workout, etc.

I heard about the Forks Over Knives documentary on Netflix and watched it one night, then watched it again and again, until all of the information truly sank in and made an impact on me.

Cancer runs in my family. My dad beat colon cancer 15 years ago, and my cousin recently developed breast cancer in her 30s.

The facts were all right on the screen, and once I saw Mac Danzig, the UFC fighter, speak about going plant-based, I was all in!

Q: What advice would you give to someone just starting out on this path?

My advice would be to do as much research as possible to educate yourself on the benefits of the diet, the proper balanced nutrition, and the ethical side of going vegan. Watch documentaries, YouTube videos, read books (I recommend “The Happy Vegan” by Russell Simmons), and follow social media accounts which support this lifestyle.

Q: Tell us about what Generation Vegan is and your involvement in it.

I was approached by Dani Weiss from Generation Vegan to do a podcast interview for her YouTube channel a while back. She interviews vegan athletes to give people a perspective on plant-based fitness and break all stereotypes associated with veganism.

She is a such an inspiring person herself! We became quick friends during the interview, which was over two hours because we couldn’t stop talking.

(Watch Video Here — Generation Vegan: Daria Deptula)

Q: What does the first 60 minutes of your morning look like?

I wake up at 6 a.m. every day by my five-month old puppy, Mali. She’s my alarm clock and the first thing to have my attention every morning. Then it’s time for my warm water with apple cider vinegar and lemon, and after about 15 minutes or so, I have my breakfast and start getting ready for the gym.

Q: What did you eat yesterday?

• Every morning before I have any bite of food, I have a huge glass of warm water with organic lemon and a few tablespoons of apple cider vinegar.

• I drink over 64 ounces of water a day.

• For breakfast, I had 1 slice of Ezekiel Sprouted 100% Whole Grain Bread with Justin’s Maple Almond butter and sliced bananas on top (one of my favs!).

• After I hit the gym, I had a protein shake made with Vega Sport Chocolate Plant-Based Protein powder, a scoop of Super Greens powder, 2 tablespoons of ground chia and flaxseeds, kale, parsley, cilantro, blueberries, a cup of almond milk, and the rest purified water (this all fits in my NutriBullet).

• For lunch, I had a quinoa bowl with black beans, avocado, half of a purple yam, and spinach, sprinkled with nutritional yeast.

• Fuji apple for a snack during the day.

• For dinner, I made a tempeh skillet, with bell peppers, onions, and spinach, and ate the other half of the purple yam, since they’re like candy to me!

Q: Favorite three exercises and why?

Boxing has been my favorite since I started taking classes about six years ago. It’s become a huge part of my workouts, and now I teach classes at SobeKick Miami about two times a week.

Sumo squats are my second favorite because I love targeting the glutes, especially living in Miami!

I’m also a huge fan of pistols. I used to CrossFit for about a year and a half, and incorporate some of those moves I learned into my workouts.

Q: Tell us a story of the mentor who played a key role in building confidence in yourself.

Johnny Rock, the owner of SobeKick Gym, has really helped me see my potential. He saw me as someone who could really motivate others and become a badass fitness instructor. He is one of the most genuine people I have ever met!

I am in the process of getting certified as a health coach and will be focusing on helping others who want to thrive on a vegan diet and in fitness.

Q: What is the biggest personal challenge you have had to overcome in your life?

I moved to Miami seven years ago with no goal in sight. I got sucked into the party life.

My idea of fun was going out four to five nights a week and getting home at the crack of dawn.

The other days, I would be recovering so I could do it all over again. I was all over the place.

There were so many moments when I would say to myself, “OK, it’s time to get your shit together!

No more clubs or drinking or partying!” — only to forget all about it the moment someone asked me to go out.

It wasn’t until I started to really take full responsibility for my actions that I realized how much time I was wasting on party and “fun.”

I’ve always been a bookaholic. I’m fascinated by human psychology, among other topics. I read a book called “The Power of Habit,” which talked about a negative “keystone habit” that triggers other bad habits and decisions in a person’s life. I had an awakening moment and realized that habit for me was drinking.

Something told me to search the bookstore on my iPhone, and I came upon an audiobook called “Control Alcohol: Stop Drinking Now” by Craig Beck. That audiobook changed my life.

“It opened my eyes to the truth about alcohol and the lies we tell ourselves just to continue drinking. The moment my beliefs about alcohol changed is the moment I stopped my vicious cycle.”

Once I refocused and gained back control over my life, everything started to fall into place. My friends and family saw the positive impact this decision had in my life, and have been very supportive.

I stopped drinking, partying, and really focused on my fitness. Working out has always been a kind of therapy for me. Any time I was in the gym, I felt in my element. Then I discovered veganism, and it’s like everything just clicked!

Q: What are some fun facts most people don’t know about you?

I graduated college with a Communications Disorders degree and was a speech therapist for about five years. I also own every Harry Potter and Twilight book.

Q: What three pearls of wisdom would you tell your 13-year-old self?

1. Follow your intuition and listen to your inner voice.
2. Stop worrying so much about what others think.
3. Remember to always be grateful!

For more ideas on how to gain muscle and lose weight on a vegetarian diet, watch this video – How to Build Muscle On A Vegan Diet – The In-Depth Guide

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 – How to Gain Muscle and Lose Weight on a Vegetarian Diet