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Thursday, October 22, 2020

IS A VEGETARIAN DIET THE ULTIMATE FAT LOSS DIET?

 

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.

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


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.

 

The health benefits of adopting a vegetarian lifestyle go beyond weight loss. Vegetarians tend to have lower cholesterol levels, lower blood pressure, fewer cases of diabetes, dementia and rheumatoid arthritis, to name a few.

 

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.

 

Watch this video – Eating for FAT Loss - Vegetarian

 


In Summary

 

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.

 

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 – Vegan Fat Loss Diet


Wednesday, October 21, 2020

Protein Foods for Bodybuilding - The Ideal Protein Diet (Q&A)

 

The Ideal Protein Diet (Q&A) - 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.

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


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.

 

For more ideas on the ideal protein diet, watch this video - 6 High Protein 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 – Ideal Protein Diet


Bikini Competition Diet - What should I eat a day for bikini prep?

 

Vegetarian Bikini Competition Diet Components should include 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, and more amino acids, fiber, and Vitamin C

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


BIKINI COMPETITION DIET AND MEAL PREP

 

Why are so many bikini competitors switching over to a vegetarian meal plan?

 

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:

 

·         Improve muscle tone

·         Balance body symmetry

 

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.

 

Vegetarian bikini competitors naturally stay leaner than their meat-eating friends.

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.

 

Risks of Extreme Dieting and Training

 

·         Unwanted loss of muscle mass

·         Mental burnout and frustration

·         Sprains, strains, and injury

 

Nutritional Deficiency

 

Although plant-based diets have many advantages, vegan bikini competitors should be especially careful of certain nutritional deficiencies.

 

Most Common Vegan Deficiencies:

 

·         Calories

·         Iron

·         Iodine

·         Omega-3 Fatty Acids

·         Vitamin B12

·         Vitamin D

·         Calcium

·         Zinc

 

Looking to Peak in a Healthy Way? Pace Yourself

 

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.

 

Vegetarian bodybuilders also naturally have lower body mass indexes, blood pressure, and levels of cholesterol, as well as less risk of heart disease, metabolic syndrome, dementia, and Type-2 diabetes.

 

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 Metabolism revealed that 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 Metabolism found 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?

 

For more ideas on bikini competition diet, watch this video - Bikini Competitiors MEAL PREP- How I meal prep! Bikini Prep Diaries

 


Check out our vegetarian bodybuilding program to 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.

 

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 – Vegan Bodybuilding Diet

 


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