Fitness & Health

go green on diet, save lives – veganism

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There is no way that you can get big and strong on a vegetarian diet! One of the common lies and misbeliefs you will hear out there if you are a vegetarian or if you ask about vegan diet. Well, let us clear this out once and for all. This time we will talk about what veganism is and its benefits.
To start of, think about the countless animal lives you will save in the process. Now, that you feel good spiritually let’s head off to the facts.

VEGANISM
Veganism is a vegetarian diet which excludes food derived from any animal source. Although, there are variations of vegetarian diet out there such as Lacto-ovo Vegetarianism, Lacto Vegetarianism, and Ovo Vegetarianism, the vegan diet excludes all the dairy products, eggs and meat and stays true to consuming vegetables only..

BENEFITS
• You consume less saturated fats which are obviously bad for your heart and consume more of fiber, magnesium, antioxidants, vitamin (C, E), Phytochemicals and low calorie protein which improves health and appearance.
• Name any cancer and vegan diet will help you prevent them. From the common diabetes to the fatal prostate cancer, vegan diets are scientifically proven to minimize the risk because of the fact that, you are consuming food which is not genetically mutated or steroid infused. Basically, natural.
• Better for physical appearance. Everything you consume in this diet has low calories as compared to non-vegan diet except fats, of course. You can maintain your weight easily, have a healthy skin, controls bad body odor and bad breath.
• In veganism, managing your diet becomes easy and so does counting calories. If you are looking for building your body, you know how important it is for keeping track of your macros. Well, vegan diet is a close friend for that.

BASIC TO DO’S

EAT SMALL BUT FREQUENT MEALS
It is important to keep a constant influx of nutrients (protein, calories, healthy fats, complex and low-glycemic carbohydrates) in your body to maintain a positive nitrogen balance. So, instead of having a heavy meal of 3 times a day, go for several small ones.
Not only will your metabolism and fat-burning capabilities increase, you will have the nutrients needed to fuel muscle growth and recover so you can work out harder the next time you hit the gym.

CALCULATE PROTEIN INTAKE
When planning for gaining muscle you need to keep track of your protein intake. To do this you need to calculate your body mass in pounds and consume the similar protein in grams.

For eg- If you weigh 70 kg i.e. 155 pounds, you need to consume 155 grams of protein per day in your meal to sustain your muscles. While doing this, like we said, eat small and frequent meals. So, divide 155 grams of protein into 6 meals a day which leaves you with 25grams of protein intake every meal.

EAT ENOUGH CALORIES
To gain muscles, being in a calorie surplus is the key. But for vegans this is the tricky part. The reason is not a lack of meals, but the fact that are their diets are high in fiber and low in overall calories, due to the abundance of fruits and vegetables.
Since, it is important to take in 15 to 20 calories per pound of bodyweight. Which means if you are 155 pounds you need to consume 2,325- 3100 calories per day. Hence, start tracking the calories in your food and adjust accordingly until you get the results you desire.

CALCULATE YOUR MACROS
Macros are the three essential nutrients for building body i.e. carbohydrates, fats and protein. If you had read our previous articles you would know what we are talking about. Here is a recap, first find out REE (Resting Energy Expenditure) and TDEE (Total Daily Energy Expenditure) then use the formula to find out the exact calories you need. After this, you split the macro percentage according to the body weight you’re chasing.
If you are not familiar to this topic, you should garb the old article or visit our website and search for “If it Fits Your Macros” to get the brief knowledge.

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BONUS TIP: If you are on a vegan diet and planning to gain muscles, it is a must to work out as the key to big gains is working out. Remember No PAIN, no GAIN!! and be smart on your diet and keep track because No BRAIN, no GAIN!!

PROTEIN SOURCES:
#QUINOA: Quinoa seeds provide almost 14g protein per 100g, but it’s also known as a complete protein which means it contains all 22 of the essential amino acids, making it a great alternative to carbohydrates such as rice and couscous.
#PULSES: For Nepalese, pulses are common in most of the meals. Now, when I say pluses I mean all beans, peas and lentils. Pluses make a great, low-fat and affordable source of plant protein and provide plenty of variety.
Different pulses include, lentils including pees, green, and red which is around 8-9g of protein per 100g, chickpeas, including hummus: 7g of protein per 100g Garden peas – around 7g per 100g Beans, including black-eyed, pinto, butter, cannellini, soya and kidney: between 7-10g protein per 100g, Baked beans do count as a good source of protein but keep an eye on the salt content: 5g per 100g.

#TOFU: Tofu is derived from soya and which provides 8g of protein in 100g. Tofu is very versatile as it can be cooked in many ways, including baking and stir-frying, as well as blending it into soups to make them creamier and higher in protein.

#CHIA SEEDS: Just one tablespoon of chia seeds will provide almost 2g of protein. They can be used in breakfasts, sprinkled over salads and soups, or as a healthy, protein-rich dessert. Since, this is a vegan diet, they work as an excellent replacement to egg as they are hydrophilic and will therefore expand when soaked in water for about twenty minutes.

COMPILED BY: NISHANT M. PRADHAN

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