Is this form of nutrition suitable for me and what exactly are its features? In the amin4u blog we introduce you to different types of diets for a fit, healthy life. This time, one without any animal products: Vegan.
#1 Top vegan nutrition tips for better fitness and health without animal foods: Vegetarianism and veganism
You could say that veganism is a stricter version of vegetarianism. While vegetarians do not eat meat or fish, in addition, vegans do not eat any other animal products, such as milk, eggs or honey. For many vegans, this lifestyle extends much further than nutrition. For example, they avoid cosmetics that contain animal ingredients such as some E-dyes from lice. Also, many garments contain animal fibres, for example wool sweaters, or are made of leather, such as shoes or leather jackets. Vegans therefore opt for imitation leather or synthetically manufactured fibres and make-up products that contain no animal derivatives and have not been tested on animals.
#2 Top vegan nutrition tips for better fitness and health without animal foods: The benefits of vegan nutrition
For many vegans, there are a number of reasons for their choice of diet, which are not necessarily related to food: The avoidance of animal products logically protects both wildlife and the environment, because for the production of plant foods, far less water and land is required than for animal products. In addition, for humans, a pure plant-based diet has benefits: a significantly lower risk of heart attack, lower cholesterol and a lower risk of diseases such as cancer, osteoporosis, appendicitis, arthritis, obesity and diabetes. Many athletes also enjoy the benefits of this type of diet. Incidentally, the intake of protein is not a problem at all, because even among plant foods there are real protein bombs, especially legumes and tofu. And in an emergency, there is always amino4u.
#3 Top vegan nutrition tips for better fitness and health without animal foods: This is how to get started on a vegan lifestyle
For those who are afraid to go straight into it, they can first transition from meat eater to vegetarian and then gradually approach a vegan diet. Before making any major change in diet, it is always advisable to talk to your doctor to clarify any personal health risks. The vegan diet allows you to eat what tastes good for you. In addition, you can also pay attention to what your body needs: Athletes require a lot of protein from nuts, lentils or beans, women often need more iron, which is found in dried fruit and green vegetables. If you eat a balanced diet, the doors to veganism are open to you. Some exceptions: Vitamin B12 is not present in pure plant foods and should therefore be taken as a supplement.
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#1 Top High Carb Low Fat Diet Tips for Fitness and Health: Carbs as the main source of energy
While on a starch-based or High Carb Low Fat diet, the body gets its energy from carbohydrates. Carbs are a quick and easily digestible source of energy. The main energy supplier, therefore, is glucose. Plant-based carbs are being converted into glycogen which then is stored in your muscles and liver. Excess carbohydrates are emitted as heat. Most people following the HCLF principle don’t consume animal products because vegan foods are especially high in starch. This is also the thesis of Starch Solution, a form of nutrition developed by Dr. John McDougall. This requires you to take in mainly carbohydrates, no oils and very few high-fat foods such as nuts or avocados. Another guideline is 80-10-10 which translates to a macronutrient ratio of 80% carbs, 10% fat and 10% protein. High Carb Low Fat also means avoiding highly processed foods in general, especially white flour and sugar. Fats are – depending on which guideline you follow – consumed as unsaturated fats in small amounts, for example as coconut oil, linseed or olives.
#2 Top High Carb Low Fat Diet Tips for Fitness and Health: The advantages of eating a High Carb diet
A HCLF diet consists of many staple foods like potatoes, rice, corn or quinoa, which have been eaten by many peoples for centuries, unprocessed and daily. This is supposed to counteract diseases of our modern society, like diabetes or obesity. The plant-based, high-carb way of eating also aids digestion: The high amount of fibers makes the foods easy to digest and this can even help you lose weight. High Carb Low Fat can help build muscle, lower cholesterol and shorten recovery time after exercise. Many people following HCLF also say that they can eat more and worry less about gaining weight.
#3 Top High Carb Low Fat Diet Tips for Fitness and Health: Changing your diet to a high-carb solution
While changing your diet to High Carb Low Fat, you might experience stronger cravings during the first three to four weeks. This is because the body needs to change its mode of energy supply to carbohydrates and essential fats. To experience all benefits of an HCLF diet, it is important to eat as many unprocessed foods as possible: healthy fruit and vegetables, lots of vitamins, brown rice, whole grains and no artificial sugar. If you’re completely plant-based, you should also take vitamin B12. If you follow these tips, there is nothing standing in the way of your high carb diet!
By the way: Raw vegans like YouTuber Freelee The Banana Girl are pushing themselves and HCLF to their limits by eating mostly fruit – sometimes more than 50 bananas a day. However, dietary and nutritional experts suggest that you eat a balanced diet even while practicing High Carb Low Fat.
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#1 Top Diet Tips for Becoming a Vegetarian: Going cold turkey or easing in slowly?
Most people find dietary changes easier if they happen gradually, especially when it comes to giving up something like meat. Try to forgo meat on one day of the week, then two or three, until you only have one “meat day” left, which then will be easy to leave out as well. However, with this method, the risk of relapsing is quite high, especially if you like the taste of meat and want to (or have to) become a veggie for other reasons. In that case, going cold turkey might be a good solution: Overnight, leave out all foods that require animals being killed. In any case, a dietary change like this should be thought about and planned in advance.
#2 Top Diet Tips for Becoming a Vegetarian: Visualize your reasons and find motivation
First of all, you should be aware of the reasons that lead you to the path of vegetarianism. Dietary changes that have been started on a whim usually don’t last very long. Do you have ethical or health reasons, do you want to save the planet or did your doctor actually recommend you to become vegetarian?
If you find yourself missing steak, buffalo wings and the like, make sure to have visible reminders of your reasons and motivation. Collect pictures and quotes on Pinterest, print and hang them on your fridge. You can also try checking each vegetarian day off in your planner.
#3 Top Diet Tips for Becoming a Vegetarian: Try new recipes instead of substitute products
Plant-based substitutes like tofu nuggets can make transitioning into your new lifestyle a lot easier. However, you shouldn’t simply replace all meat in your diet with such products. Instead, find new and exciting recipes. You can find inspiration, for example from the Asian cuisine, in many cookbooks or on the Internet.
#4 Top Diet Tips for Becoming a Vegetarian: Enough protein to keep you full
An adequate supply of protein is not only important for your muscles, it will also make you feel full and satisfied even without meat. If dairy products, legumes and the like are not enough, amino4u is there for you. ;-)
#5 Top Diet Tips for Becoming a Vegetarian: Keep an eye on the nutritional value
Last but not least, it is crucial that you keep an eye on your nutritional intake. Vegetarians have a higher chance of having lower levels of trace elements like iron or zinc. If you eat a balanced diet and have your health checked by a doctor on a regular basis, everything should be fine, though.
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