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Leif Arnesen
How a Vegan Diet Can Help Manage Menopause ...
How a Vegan Diet Can Help Manage Menopause Symptoms

Women's Health

Navigating Healthcare as a Vegan: How to Advocate for Your Lifestyle and Find Providers

As more people embrace a vegan lifestyle for ethical, environmental, and health reasons, many are encountering challenges when it comes to healthcare. Finding a healthcare provider who understands and supports your plant-based choices can be difficult, especially when many doctors are not trained in nutrition from a vegan perspective.

In this episode of The Vegan Gym Podcast, Dr. Daphne Bascom shares expert advice on how vegans can confidently navigate the healthcare system, advocate for themselves and their families, and ensure they are receiving care that aligns with their values.

The Challenge of Finding Vegan-Friendly Healthcare

Many vegans face pressure to question their lifestyle, especially when healthcare providers express skepticism or have limited knowledge about plant-based nutrition. It’s common to feel defensive or unsure when discussing veganism with your doctor, particularly if you experience pushback or are given advice that conflicts with your values. However, Dr. Bascom emphasizes that vegans can—and should—feel empowered to speak up, educate their healthcare team, and ensure their needs are met.

Tips for Navigating Healthcare as a Vegan

  1. Know Your Rights as a Patient

    You are the center of your care team. It’s important to remember that you have the right to be part of the decision-making process. Don’t hesitate to share your dietary preferences and ethical values with your doctor. Healthcare should be a shared conversation, not a one-sided directive.

  2. Find a Vegan-Friendly Provider

    Seek out healthcare professionals who already understand plant-based nutrition. You can use directories such as the Plantrician Providers Directory, ACLM Find a Provider Directory, or PCRM's Find a Physician Tool to locate doctors who support vegan patients. By starting with a provider who is aligned with your lifestyle, you can avoid unnecessary conflicts and feel more supported from the start.

  3. Speak Up and Advocate for Yourself

    Many healthcare providers don’t ask about dietary preferences or veganism on intake forms. If you’re vegan, bring it up in your conversation with your doctor. Let them know that your diet is non-negotiable and that any recommendations should consider your ethical and dietary choices. Dr. Bascom encourages vegans to feel confident in sharing this information without fear of judgment or shame.

  4. Bring Resources to Educate Your Doctor

    If your healthcare provider isn’t familiar with veganism, bring credible resources to your appointments. Websites like the Physicians Committee for Responsible Medicine (PCRM) offer valuable information on plant-based nutrition, which you can share with your healthcare team. By providing them with reliable sources, you can help bridge the knowledge gap and ensure they’re offering the best possible care for you.

  5. Build a Support System

    Don’t be afraid to bring a partner, friend, or family member to your appointments—especially if they’re someone who can help advocate for you. Having someone in your corner can make difficult conversations with healthcare professionals more manageable and provide additional support if you feel hesitant to speak up.

Health Screenings and Blood Tests Vegans Should Request

Staying on top of regular health checkups is crucial, especially for vegans who may need to monitor certain nutritional markers. Dr. Bascom recommends the following blood tests and screenings for vegans:

  • Vitamin B12 levels: Vegans should monitor B12 levels regularly, as deficiencies can occur without animal products in the diet.

  • Vitamin D levels: Ensure you’re getting enough vitamin D, particularly if you live in a region with limited sunlight.

  • A1C test: This is a standard test for monitoring blood sugar levels, essential for preventing diabetes.

  • Magnesium levels: While not always part of a routine exam, magnesium levels are important for overall health.

  • Omega-3 levels: Consider adding this test if you’re concerned about omega-3 intake from plant-based sources.

For a comprehensive panel, you can request the Vegan and Vegetarian Deficiency Panel from labs like Quest Diagnostics.

Raising Vegan Children: Pediatric Healthcare Advice

Dr. Bascom also discusses how vegan parents can navigate healthcare for their children. Many pediatricians may not be familiar with plant-based nutrition, but there are excellent resources to guide these conversations.

Find a Plant-Based Pediatrician

Use resources like the American College of Lifestyle Medicine (ACLM) or Plant-Based Juniors to find a pediatrician who supports vegan families.

Bring Educational Materials To Appointments

Books like Nourish by Brenda Davis and The Plant-Based Baby and Toddler can provide helpful information to share with your child’s doctor.

Prepare For Conversations About Vegan Nutrition

Educate yourself and your pediatrician on the safety and benefits of raising vegan children. Websites like Dr. Yami's offer valuable resources for parents.

Empowering Vegans in the Healthcare System

Navigating the healthcare system as a vegan can be challenging, but it’s important to remember that your health and your values matter. By advocating for yourself, finding supportive healthcare providers, and staying informed, you can receive the care you deserve without compromising your beliefs. Take the time to educate your doctor, seek out plant-based professionals, and stay proactive in maintaining your health.

For more tips and insights, be sure to listen to the full episode of The Vegan Gym Podcast with Dr. Daphne Bascom, where we dive deeper into these topics.

 
 

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Combat Menopause Symptoms with Our Delicious 4-Day Vegan Meal Prep Plan

This delicious 4-day vegan meal prep is specifically designed to combat the six most common challenges of menopause: hot flashes, muscle loss, mood swings, fatigue, inflammation, and an increased risk of osteoporosis.

Grab our free menopause meal prep guide - nutrition breakdown and grocery list included!

Let us know what you think! Leave your comments on YouTube.

What Makes This Meal Prep Plan unique?

Menopause can be a challenging phase, but with the right nutrition, you can alleviate many of its symptoms. This meal plan, designed by our registered dietitian Taylor, comes in at just over 1,800 calories per day. It boasts 100 grams of plant protein, ensuring you meet all your nutritional needs without supplementation, including protein powder.

Breakfast: Creamy Green Maca Smoothies

Start your day with a nutrient-packed smoothie. Frozen spinach and bananas are key ingredients that last longer and provide essential nutrients. Add frozen pineapple chunks, sun butter for vitamin E, hemp seeds, ground flaxseed, and maca powder – a root vegetable native to Peru that may help alleviate menopause symptoms like mood swings, depression, and anxiety. Blend with soy milk, which contains isoflavones known to reduce hot flashes.

Lunch: Lentil Harvest Salad

For lunch, prepare a Lentil Harvest Salad packed with protein and vitamins. Cook lentils and Brussels sprouts, rich in vitamin K and estrogen-metabolizing compounds. Add sweet potatoes for an extra boost of vitamins and minerals. Top it off with a Sriracha tahini dressing for a flavorful kick. This meal helps with muscle maintenance, mood stabilization, and inflammation reduction.

Dinner: Tofu Kimchi Rice Bowls

Evenings call for a comforting and nutritious Tofu Kimchi Rice Bowl. Tofu provides another serving of isoflavone-rich soy, promoting bone health. Kimchi, a probiotic food, supports gut health and hormone regulation. Bok choy adds a crunch and a dose of vitamins. This meal offers a balanced mix of protein, vitamins, and probiotics to keep you feeling your best.

Snacks: Blackberry Chia Seed Pudding

For snacks, indulge in Blackberry Chia Seed Pudding. Chia seeds are a fantastic source of plant-based omega-3 fatty acids, known to reduce inflammation and improve brain health. Blend blackberries, maple syrup, vanilla soy milk, and chia seeds for a refreshing and nutritious treat.

Nutritional Breakdown

We aimed for 100 grams of plant protein per day and met every target for essential amino acids. Higher plant protein intake, combined with resistance training, is vital for maintaining muscle mass, muscle strength, and bone strength in post-menopausal women. This meal plan is also rich in calcium, vitamin K, magnesium, and omega-3 fatty acids – all crucial for bone health and reducing menopause symptoms.

Key Nutrients

  • Calcium: Found in soy milk, tofu, bok choy, and chia seeds.

  • Vitamin K: Abundant in Brussels sprouts.

  • Magnesium: Present in hemp seeds, lentils, and chia seeds.

  • Omega-3 Fatty Acids: From chia seeds, ground flaxseed, and hemp seeds.

  • Fiber: 55 grams per day, supporting gut health and hormone regulation.

Take Action

To further support your journey through menopause, grab our menopause meal prep guide and learn more about our Menopause Mastery program run by Dr. Daphne Bascom.

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Practical Tips for Achieving Fitness Goals After 40 on a Vegan Diet

“There is this misconception that age means decline. I don't see myself defined as the number based on the years I've been alive.”

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Defying Age: Dr. Daphne Bascom’s Fitness Journey

Dr. Daphne Bascom's journey is a testament to the fact that age doesn't have to mean decline. At 40, she decided to take control of her health and embarked on a fitness journey that led her to become a competitive figure and bikini athlete. She emphasizes that women in their 40s, 50s, and beyond can achieve their fitness goals if they eat well, move well, and sleep well. Dr. Bascom’s story is a powerful reminder that we dictate how we age.

The Importance of Nutrition in Medical Practice

Dr. Bascom's medical background as a surgeon and her transition into community health provided her with unique insights into the role of nutrition in preventing and managing diseases. She highlighted the glaring gap in traditional medical education where nutrition was not linked to disease prevention. This realization led her to explore plant-based nutrition, which she now advocates for its profound impact on health.

Embracing a Plant-Based Lifestyle

Dr. Bascom’s shift to a plant-based diet began in her 40s when she noticed that dairy products didn’t suit her well. Her exposure to the American College of Lifestyle Medicine and the documentary "The Game Changers" further cemented her decision to adopt a plant-based diet. Despite initial challenges, she discovered the nutritional benefits of beans, lentils, and tofu, which helped her maintain muscle mass and recover better from workouts.

Vegan Weight Loss Strategies

Dr. Bascom’s journey to plant-based eating offers valuable lessons for those interested in vegan weight loss:

  1. Start Slow: Gradually eliminate animal products and replace them with plant-based alternatives.

  2. Educate Yourself: Use resources like YouTube and cookbooks to learn about plant-based nutrition.

  3. Seek Support: Work with a coach or join a community to stay motivated and accountable.

Overcoming Fitness Barriers

Dr. Bascom stresses the importance of listening to your body, warming up before workouts, and cooling down afterward. She also believes that mental barriers can be the biggest obstacles to fitness. By consistently challenging yourself and believing in your potential, you can achieve more than you ever thought possible.

The Role of Nutrition in Preventing and Reversing Chronic Diseases

Dr. Bascom passionately advocates for the role of nutrition in preventing and managing chronic diseases. She emphasizes that access to healthy, plant-based foods can significantly reduce the prevalence of conditions like obesity, diabetes, and hypertension. Educating communities on the importance of nutrition and lifestyle changes is crucial for creating a healthier future.

Conclusion

Dr. Daphne Bascom’s story is a powerful reminder that age is just a number. By adopting a plant-based diet and staying active, you can achieve your fitness goals and improve your overall health. Whether you’re in your 40s, 50s, or beyond, it’s never too late to start your journey toward a healthier, fitter you.

Use our free nutrition calculator to get your custom plant-based nutrition targets and take the first step towards transforming your health today.

Interested in Plant-Based Nutrition?

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How a Vegan Diet Can Help Manage Menopause Symptoms

Transform Your Health and Reduce Menopause Symptoms with a Vegan Diet

Menopause isn’t a disease. Society often portrays it as a condition needing treatment. It can be connected to mental health challenges like anxiety, depression, and a sense of loss of self. We aim to demystify menopause. Why is it crucial for women to deeply understand it?

Menopause can present a challenging period for many women, manifesting symptoms such as hot flashes, night sweats, brain fog, mood swings, and weight gain. However, adopting a vegan diet can serve as an effective strategy for managing these symptoms.

This interview with Dr. Daphne Bascom explores how a plant-based diet can help alleviate menopause symptoms and promote overall health.

Let us know what you think! Leave your comments on YouTube.

What is Menopause?

First, let’s define menopause. Perimenopause is the phase leading up to menopause, usually starting in your 30s and lasting up to 12 years. During this period, estrogen levels fluctuate, causing various symptoms. Menopause is defined as having no menstrual period for 12 consecutive months. After this, you enter postmenopause, which spans the rest of your life.

This hormonal shift can bring about symptoms like hot flashes, night sweats, brain fog, mood swings, and weight gain. Understanding these changes is crucial for effectively managing menopausal symptoms.

The Impact of Hormonal Changes

Estrogen, Progesterone, and Testosterone

Three main hormones play significant roles during menopause: estrogen, progesterone, and testosterone. Estrogen fluctuations cause most menopause symptoms, including hot flashes and insulin resistance. A decline in progesterone can lead to sleep disturbances, while changes in testosterone levels can impact mood, sex drive, and overall energy levels.

Understanding these hormonal changes can help you manage your symptoms better and take proactive steps to improve your health.

Vegan Diet: A Natural Remedy for Menopause Symptoms

The Power of Soy

One of the most effective ways to manage menopause symptoms is through a vegan diet rich in soy products. Studies have shown that soy can significantly reduce hot flashes. Japanese women, who consume a lot of soy, experience fewer hot flashes compared to American and European women.

Adding half a cup of soybeans to your daily diet can make a considerable difference. You can add mature soybeans to salads, soups, or even as a side dish.

Whole Foods for Whole Health

A Whole Food Plant-Based (WFPB) diet not only helps in managing menopause symptoms but also promotes overall health. Eating a variety of fruits, vegetables, whole grains, and legumes can improve your metabolism, bone health, cardiovascular health, and even help with weight management.

Avoid drastic calorie cutting that negatively impacts your metabolism. Instead, focus on fueling your body with nutrient-dense foods.

The Importance of Physical Activity

Strength Training

Strength training is crucial for menopausal women. It helps maintain muscle mass, which is metabolically active and aids in insulin sensitivity. Lifting weights can also improve bone density, reducing the risk of osteopenia and osteoporosis.

If you're new to weightlifting, start with bodyweight exercises or resistance bands. You don't need a gym; a small space and a good workout plan are enough to get started.

High-Intensity Interval Training (HIIT)

Incorporate HIIT into your fitness routine to stimulate type-two muscle fibers. This form of exercise can improve cardiovascular health and help manage weight gain as well as other menopause-related symptoms.

Mindset and Stress Management

Mental Health

Menopause can impact your mental health, leading to anxiety, depression, and a loss of confidence. It’s essential to maintain a positive mindset and manage stress effectively. Practices like mindfulness, meditation, and yoga can be beneficial.

Longevity and Quality of Life

Understanding menopause and its impact on your body can empower you to make well-informed decisions about your health. This knowledge can help you maintain a high quality of life and longevity.

Introducing the Menopause Mastery Program

We're excited to now offer a specialized program run by Dr. Daphne Bascom aimed to educate and empower women to navigate menopause effectively. From nutrition and physical activity to stress management and sleep, this program covers all aspects of menopause.

If you're interested in learning more about our Menopause Mastery program, click here to learn more about this powerful program.

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Up Next...
Combat Menopause Symptoms with Our Delicious 4-Day Vegan Meal Prep Plan
Combat Menopause Symptoms with Our Delicious 4-Day Vegan Meal Prep Plan
Practical Tips for Achieving Fitness Goals After 40 on a Vegan Diet
Practical Tips for Achieving Fitness Goals After 40 on a Vegan Diet
How a Vegan Diet Can Help Manage Menopause Symptoms
How a Vegan Diet Can Help Manage Menopause Symptoms

The Science and Truth Behind Consuming Soy

Soy has been a dietary staple in many cultures for centuries. Yet, it often finds itself at the center of debates and myths about its health impacts. Concerns range from hormone disruption to its role in cancer prevention. The truth about soy is often hidden by misinformation. However, recent research reveals the many health benefits of soy. It debunks common myths and shows its potential to improve our diets.

Let’s explore the science behind soy. I’ll dispel the common myths and highlight its many impressive health benefits.

Let us know what you think! Leave your comments on YouTube.

Debunking Common Soy Myths

Soy and Hormones Myths

A common myth is that soy disrupts hormones, especially in men. This idea comes from the phytoestrogens in soy. These compounds mimic estrogen. But, phytoestrogens are much weaker than human estrogen—about 1,000 times weaker. A 2016 study showed that phytoestrogens should not be equated with estrogen.

However, real estrogen from animal products, like dairy, has a larger impact on human hormones. A German study found that milk products make up 60-70% of the estrogen we eat.

Many studies, like this 2010 meta-analysis, show that soy does not affect testosterone levels, estrogen levels, or sperm quality in men.

❌ So, the idea that soy causes hormonal imbalances is untrue.

Soy and Men's Health Myths

One persistent myth about soy is that it feminizes men. Some believe it leads to conditions like gynecomastia. This is also known as "man boobs." This idea likely comes from a single case. A man drank three quarts of soy milk daily — an extreme intake that is not typical.

A 2010 meta-analysis of 15 studies found no effects of soy on testosterone, estrogen, or sperm quality in men.

Studies support that soy is a nutritious source of protein. It can support muscle building and overall health.

❌ The fear that soy harms men's health is baseless.

It's hard to stay serious on set repeating 'man boobs' for the perfect take. 😅

Soy and Breast Cancer Myths

A common myth is that soy increases the risk of breast cancer. This is due to its phytoestrogen content. But, scientific evidence contradicts this. Phytoestrogens in soy are not the same as human estrogen and do not increase cancer risk. Many studies suggest the opposite. For example, a 2008 study found that women who eat soy have a 30% lower risk of developing breast cancer.

Soy intake is also linked to a lower risk of breast cancer recurrence and death among survivors. A study of over 6,000 breast cancer survivors showed that those who ate the most soy had a 21% lower risk of death.

❌ So, the belief that soy promotes breast cancer is wrong.

Soy Causes Deforestation

Another common myth is that soy is primarily responsible for deforestation. This stems from the large-scale industrial production of soybeans in countries like the United States and Brazil. While it is true that soy farming does contribute to deforestation, it's important to note that the majority of soy is used as animal feed in livestock agriculture, not for direct human consumption.

In fact, only a small percentage of the soy produced globally is used in products for human diets. The environmental impact of soy is, therefore, largely due to the demand for animal feed rather than direct soy consumption by people.

Moreover, the majority of non-organic soy is also fed to animals in animal agriculture. By understanding these facts, we can better comprehend the true environmental impact of soy and make informed choices about our diets and agricultural practices.

❌ No, soy consumed directly by humans is not a leading cause of deforestation.

Revealing Health Benefits of Soy

Soy’s Role in Reducing Cancer Risk

Soy’s benefits go beyond just breast cancer prevention. Research shows that eating soy is linked to a lower risk of many other cancers. For example, a study found that men who eat soy have a lower risk of prostate cancer. Soy intake is also linked to reduced risks of lung, stomach, and colorectal cancers. These findings show soy's anti-cancer properties. Compounds in soy, like isoflavones, may help stop growth & kill cancer cells.

✅ Eating soy can be a proactive way to reduce the risk of many types of cancer.

Soy and Heart Health Benefits

Soy is also good for heart health. Many studies show that eating soy can lower blood pressure and reduce LDL cholesterol levels. Lower LDL cholesterol is crucial. High levels are a major risk factor for heart disease. One meta-analysis study showed that eating soy protein significantly reduced LDL cholesterol levels compared to animal protein. Isoflavones in soy are believed to improve endothelial function. This is essential for healthy blood vessels.

✅ By eating soy, you can improve your heart health and reduce the risk of heart disease and stroke.

Soy in a Balanced Diet

Adding soy to a balanced diet is easy and beneficial. Soy is an excellent source of high-quality plant-based protein. It also provides essential nutrients like fiber, vitamins, and minerals.

Products like tofu, tempeh, edamame, and soy milk are versatile. They can be easily added to many meals. For example, tofu can be added to stir-fries, soups, sauces or salads. Soy milk can be used in smoothies or as a substitute for recipes that call for dairy milk.

Including soy in your diet diversifies your protein sources. It also offers many health benefits, from reducing cancer risk to improving heart health. Making soy a regular part of your meals helps support overall wellness.

Leif flexing behind meal prepared with tofu with a shirt that says 'powered by tofu'

Conclusion: Soy Myths Busted ✅

Soy won't affect your hormones, won't feminize men, won't increase your risk of breast cancer, and you don’t need to worry about it being genetically modified. Above all, soy is a fantastic addition to any healthy plant-based diet.

How to make tofu taste 10x better!

Check out some of my favorite ways to cook with tofu!

Click here for recipes.

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Balancing Your Hormones, Menopause, Omega-3s, Spreading Veganism, & More | Dr. Neal Barnard

Dr. Neil Barnard is a professor of medicine, the founder of the Barnard Medical Center, and the president of the Physicians Committee for Responsible Medicine, all while constantly writing new books.

How does he get it all done? 😅

Let us know what you think! Leave your comments on YouTube.

Here are some highlights from this powerful interview with the legend, Dr. Barnard.

The Power of a Plant-Based Diet

Switching to a plant-based diet can revolutionize your health. This isn't just about weight loss; it's about preventing and even reversing diseases. Dr. Barnard emphasizes that if you're not eating meat, your arteries can open up again, making diseases reversible. This is crucial because many health issues, including high cholesterol and high blood pressure, are diet-related.

Practical Tips for Transitioning

To successfully transition to a vegan diet, start with small steps. Spend a week exploring plant-based options you could enjoy. Oatmeal with cinnamon and raisins, pancakes without butter, or scrambled tofu instead of eggs can be excellent choices. After a week, you’ll have a list of foods you like. Then, try a three-week test drive, eating vegan all the time. Most people notice significant changes in their weight and overall health within this period.

Addressing Menopausal Symptoms with Diet

Menopause can bring various symptoms, but diet can help manage them. Dr. Barnard's research shows that a plant-based diet, low in oils, and includes soybeans can significantly reduce hot flashes.

Steps to Follow

  1. Adopt a Plant-Based Diet: Eliminate animal products.

  2. Keep Oils Low: Reduce intake of high-fat plant foods like avocados and peanut butter.

  3. Include Soybeans: Half a cup of mature soybeans daily can be particularly effective.

Combating Hormonal Imbalances

For conditions like hypothyroidism and PCOS, a plant-based diet can be beneficial. Research suggests that hypothyroidism is least common in vegans. Ensuring adequate iodine intake, such as through seaweed, is also essential. For PCOS, a diet similar to that recommended for diabetes, which focuses on whole plant foods and low in added oils, can be transformative.

The Role of Omega-3 Fats

Omega-3 fats are crucial for health but should be consumed cautiously. High levels of omega-3 have been linked to an increased risk of prostate cancer, so it's important to try to get these fats from whole foods like flaxseeds and chia seeds rather than supplements.

Personal Care Products and Health

While diet is the primary focus, it's also wise to avoid certain substances in personal care products. Aluminum, found in many deodorants, is a neurotoxin and should be avoided. Opt for aluminum-free options to reduce exposure.

Conclusion

Adopting a plant-based diet offers numerous health benefits, from weight loss to reducing menopausal symptoms and managing hormonal imbalances. Practical steps like starting with small changes, keeping oils low, and including soybeans can make a significant difference.

Additionally, being mindful of personal care products can further enhance overall health.

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The Top 5 Vegan Nutrition Mistakes

Veganism is a lifestyle, not a diet.

But, whether you went vegan for your health, the animals, the planet, or a combination of all three, what you eat plays a major role in how you look and feel.

If you’re new to the plant-based lifestyle (or even if you’ve been vegan for a while), it can be challenging to navigate a new set of nutritional principles and easy to develop habits that are detrimental to your long-term health and fitness goals.

I want to help you avoid that. 

In this article, you’ll learn how to avoid five of the most common nutrition mistakes that prevent vegans from accomplishing their health and fitness goals.

Here’s a quick breakdown of those mistakes:

1. Assuming all vegan products are automatically healthy

2. Consuming too few (or too many) calories

3. Believing that "clean eating" will build your dream body

4. Not eating enough protein

5. Overlooking supplementation

MISTAKE 1: ASSUMING THAT VEGAN PRODUCTS ARE AUTOMATICALLY HEALTHY

There is plenty of scientific evidence that proves vegan diets are healthier than non-vegan diets on average.

For example, the EPIC-Oxford study, which has studied 65,000 men and women over the last 30 years to determine the long-term effects of diet on human health, has shown that a vegan diet is associated with around a 50% reduction in risk of high blood pressure, significantly lower levels of blood cholesterol, a 25–30% reduction in ischaemic heart disease, 19% reduction in cancer risk, and a 30–40% reduction in risk of type 2 diabetes.

But just because vegan diets are healthier on average doesn’t mean that all vegan foods are automatically health-promoting. 

After all, Oreos are vegan!

Generally speaking, however, the more calories you consume from whole plant foods instead of heavily processed vegan products, the more nutrients you will consume and the healthier your diet will be.

My general recommendation is that you consume at least 80% of your daily calorie intake from whole plant foods. This can include everything from raw fruit and leafy greens to cooked rice, legume-based soups, curries, oatmeal, sushi, and way more! 

It’s important to remember that the term “whole plant foods” does not mean that the food must be raw or cooked without added flavor. It simply means that you are consuming plants as close to their natural state as possible.

However, there is nothing inherently wrong with consuming processed vegan foods in moderation. 

After you have biased at least 80% of your daily calories toward whole plant foods, you are welcome to spend the remaining 20% of your daily calories on more heavily processed foods like vegan mock meats, dairy imitations, snacks, and sweet treats as you can see in the diagram below.

 
80/20 Rule for vegan calories
 

While processed vegan foods are less healthy than whole plant foods, they typically don’t contain most of the unhealthy compounds found in animal foods like cholesterol, trans fatty acids, heme iron, hormones, antibiotics, and more.

And while your body does need cholesterol to make certain hormones and build cells, you don’t need to consume dietary cholesterol from food because your body inherently produces all the cholesterol you need. 

In fact, many would argue that you’d be best not to consume dietary cholesterol, which is only found in animal products, given that dietary cholesterol has been linked to a wide range of cancers and Alzheimer’s disease.

Beyond cholesterol, trans fats are another category considered to be a serious risk factor to cancer, heart disease, and diabetes. Trans fats have also been associated with symptoms of depression, lower testosterone in men, and dementia. 

Artificial trans fats produced from vegetable oils were banned in the United States in 2015, which means the only major dietary source of trans fats today are those that occur naturally in animal products.

It is commonly thought that people who eat plant-based diets may be more prone to iron deficiency. But it turns out that they are no more likely to suffer from iron deficiency than people who eat animal products. In fact, there is even research to suggest that people who eat plant-based diets actually get more iron than those who eat animal products. 

However, there is a difference when it comes to the type of iron. The iron found in plants is non-heme iron, whereas the iron contained within the blood and muscle from animal flesh is known as heme iron.

Heme iron consumption has been associated with a 27% increase in the risk of coronary heart disease, a 16% increase in the risk of type 2 diabetes, and a 12% increase risk in cancer for every milligram of heme iron consumed per day. In fact, researchers can tell how much meat a cancer patient eats by analyzing a biopsy of their tumor. Heme iron consumption has also been associated with an increased risk of stroke.

Not only do processed vegan meat and dairy alternatives not contain cholesterol, trans fat, or heme iron, they also don’t contain any hormones or antibiotics.

While you should be mindful of how much saturated fat and sodium you are consuming through heavily processed vegan foods, the point here is that processed vegan foods, while considerably less healthy than a vegan diet centered around whole plant foods, are certainly an improvement over an equivalent diet of heavily processed non-vegan foods.

Lastly, it's important to note that vegan products are 100% better for the animals and the environment. 

That’s a win-win-win for your health, the animals, and our planet!

MISTAKE 2: CONSUMING TOO FEW (OR TOO MANY) CALORIES

Many people who try veganism and then revert back to eating animal products claim that they felt tired or had low energy. 

But is this a fair critique of an exclusively plant-based diet, or is it possible that other factors may have played a role in these complaints? 

At first glance, one might be tempted to divert this unwanted attention toward any potential flaws in the vegan diet and make the claim that sleep and stress play a pivotal role in your energy levels. And while it’s always a good idea to optimize your sleep habits and manage your stress levels, it’s unlikely that this select group of vegan drop-outs all experienced a coincidental decrease in sleep quality upon their adoption of a vegan diet. 

Assuming sleep quality and stress levels are unchanged, then the most likely reason some people have reported feeling lethargic or low-energy following the transition to a plant-based diet is because they simply weren’t consuming enough calories.  

Calories are your body’s main source of energy, which means, if you don’t consume enough calories on a daily basis, then you’re simply not going to have enough energy to live vibrantly and train with intensity. 

But, to be fair, this is an easy mistake to make. 

Generally speaking, the caloric density of plant foods is significantly lower than that of animal products, so you need to eat more volume to get the same number of calories. 

Or maybe you’ve made the mistakes of simply removing all of the animal products from your diet without replacing them with new foods like tofu, tempeh, beans, whole grains, a beautiful array of new vegetables, and a modest amount of nuts and seeds.

And if you are having trouble eating enough calories to meet your needs, don’t limit your intake of fruits and vegetables. Instead, focus on increasing your intake of wholesome higher-calorie foods like nuts and seeds, avocado, and dried fruits.

At the same time, there is a general misconception that going vegan is a good way to lose weight. Eating more plants generally does help people lose weight, but depending on what you eat, it is just as easy to gain weight eating plant foods as it is to gain weight eating animal products. 

If you are consuming more calories than you burn every day, even if you are eating lots of fruits and vegetables, then you will gain weight regardless of which foods you are consuming.

In other words, if a daily intake of 2,200 calories is what it takes to gain weight for a smaller female, it doesn’t matter if you reach that caloric target by eating peanut butter and banana sandwiches or eating steak and eggs. 

For that reason, I would recommend tracking what you eat for a few weeks to anyone making the transition to a vegan diet simply to make sure you are eating about as many calories as you burn every day. 

This is called eating at caloric maintenance, and it’s a good place to be as you give your body time to adjust to a new eating pattern. 

Then, if you’re feeling great and have plenty of energy a few weeks into your new vegan diet, you’ll know you can continue around caloric maintenance for sustained results. Or, you can either lower your calories to burn fat or raise your calories to start building lean muscle more optimally.

MISTAKE 3: BELIEVING THAT “CLEAN EATING” WILL BUILD YOUR DREAM BODY

Many vegans have fallen prey to this idea that you can simply “eat clean” to build your dream body by consuming all of your calories from healthy, nutritious foods. 

And, there is some degree of truth to this since healthy, nutritious foods support the development of a healthy, lean physique, but it’s not quite as simple as relying exclusively on the “purity” of your foods.

More specifically, there are two primary nutritional drivers that dictate every physique endeavor: calorie intake and protein intake.

If you burn 2,000 calories per day, but somehow manage to eat 3,000 calories of raw fruits and vegetables, you might have perfect blood work (which is wonderful) but you’re not going to be losing any fat.

Conversely, if you burn 2,000 calories per day and eat 1,600 calories of junk food, you will lose weight. And if you keep your protein intake high enough while consuming fewer calories than you need from vegan junk foods, you can lose almost exclusively body fat.

Weird, right? 

As counterintuitive as it may seem to many, it’s true. You can gain fat by eating “clean” and you can lose fat while eating mostly junk food. It all comes down to your overall caloric consumption. 

Also, don’t forget the importance of resistance training! Paired with proper protein intakes, resistance training is the primary driver of new muscle growth. 

But to put a nice bow on the topic of “clean eating,” I want to reiterate that I recommend people get at least 80% of their daily calories from nutritious, whole plant foods that they enjoy. 

The remaining 20% of your calories can come from more processed foods. For instance, if you love chocolate and vegan pizza, then include a bit of both of those foods in your diet. It will likely serve you well in terms of sustainability and enjoyability. 

Personally, I get about 90% of my daily calories from relatively unprocessed, nutritious plant foods, but I’m not afraid to eat a bit of my favorite processed foods from time to time. 

For those who may be new to this idea, this way of eating is known as flexible dieting.

MISTAKE 4: NOT EATING ENOUGH PROTEIN-RICH FOODS

According to U.S. and Canadian dietary reference intakes, the recommended daily allowance for protein is 0.36 grams per pound of body weight (0.8 grams per kilogram of body weight) for healthy adults. 

This amount is defined as “the average daily intake level that is sufficient to meet the nutrient requirement of nearly all [~98%] of healthy adults.” This means that as a bare minimum, a 180-pound person only needs 65 grams of plant protein per day. As long as you are eating a calorically sufficient diet, this recommendation is extremely easy to meet.

However, many decades of research and anecdotal evidence have proven that active people, particularly those who lift heavy weights regularly, need more protein than the average person.

Studies from the University of Western Ontario, the Exercise Metabolism Research Group, and McMaster University all agree that the ideal range to aim for is 0.7 to 0.9 grams of high-quality protein per pound of body weight (1.5 to 2.0 grams per kilogram of body weight) to maximize muscle growth.

That means that a 180-pound person who performs somewhere between three and six hours of formal exercise per week would benefit from a protein intake of approximately 144 grams per day. 

More practically speaking, this person could easily split that protein target into three whole meals of 36 grams of protein per serving and a post-workout protein shake to meet their needs. 

But what happens when you don’t consume enough protein on a daily basis? 

Simply put, you won’t be building muscle as effectively as you could.

So if you’re serious about your vegan muscle-building endeavor, you would be wise to consume protein within the recommendations featured in the graphic below.

The most common sources of vegan protein for people looking to add size to their frame are tofu, tempeh, seitan, TVP, legume-based pasta, protein powders, and certain whole grains like Ezekiel bread.

 
 

MISTAKE 5: OVERLOOKING SUPPLEMENTATION

Although a wholesome plant-based diet has been proven to be the healthiest diet in the world, most vegans would benefit from taking certain supplements. 

This, however, does not in any way make the vegan diet inferior to other dietary patterns, and it is well known that most omnivores would also benefit from supplementing with these nutrients of focus. 

Vitamin B12

Vitamin B12 is not made by plants or animals but rather by microbes that blanket the earth. 

All vegans should supplement with vitamin B12. 

Dr. Michael Greger, one of the world’s leading experts in nutrition, recommends consuming at least 2,000 mcg (µg) of cyanocobalamin once each week, ideally as a chewable, sublingual, or liquid supplement taken on an empty stomach. 

You can also consume B12-fortified foods like nutritional yeast, but there is no defined upper intake level of B12, so many experts advise that you err on the higher side of consumption. 

But B12 supplementation recommendations vary depending on the demographic. Those over 65 years of age should take at least 1,000 mcg (µg) of cyanocobalamin every day. 

Children also have different needs. 

Bonus Tip: If you’re experiencing deficiency symptoms, the best test is a urine MMA (methylmalonic acid) test, not a serum B12 level test.

Omega-3 Fatty Acids

Another thing to pay attention to is your intake of omega-3 fatty acids. 

The three omega-3 fatty acids are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). All three are critical to human health.

DHA, in particular, is a primary structural fat in the human brain and eyes, representing about 97% of all omega-3 fats in the brain and 93% of all omega-3 fats in the retina. 

Vegans cannot easily obtain any direct sources of EPA or DHA without supplementation, but we can convert ALA from plant foods like flax seeds, chia seeds, and walnuts into EPA and DHA. However, these conversion rates are quite low and likely not enough for optimal health. 

In healthy young men, approximately 8% of ALA can be converted to EPA and 0-4% of ALA can be converted to DHA. In healthy young women, the conversion rates are slightly higher, which is thought to be the result of higher estrogen levels. Women can convert approximately 21% of ALA to EPA and 9% of ALA to DHA.

While this might be enough for survival, nutrition authorities recommend an additional 250 milligrams a day of pre-formed EPA and DHA. The word “pre-formed” simply means that it comes in the actual form of EPA and DHA, not the converted form from ALA. So, in addition to consuming ALA from whole plant foods, we should consume 250 milligrams of pre-formed EPA and DHA every day, which can be obtained from algae oil in supplement form. Thankfully, algae-based supplements don’t contain all of the toxic contaminants that fish oil supplements do, so there’s no need to worry about supplementing with omega-3 fatty acids when you get them in plant form. 

Vitamin D

If you don’t get adequate sun exposure, you should aim to consume 2,000 IU of vitamin D daily, ideally alongside your largest meal of the day. 

But, it is worth nothing that you can also get adequate amounts of vitamin D with sensible amounts of sun exposure. The only catch is that you should have your arms and legs exposed in a tee shirt and shorts. 

As a general guideline, aim for 15 to 30 minutes of midday sun (15 for those with lighter skin and 30 for those with darker skin). During the winter months, if it is too cold in your area of the world to wear a tee shirt and shorts, then it’s best to supplement with 2,000 IU of vitamin D daily.

Calcium

It’s advised to consume at least 600 mg of calcium daily via calcium-rich plant foods (preferably low-oxalate dark leafy green vegetables), which include all greens except spinach, chard, and beet greens.

Make no mistake, all of those aforementioned foods are very healthy, but my point here is that they are not good calcium sources due to their oxalate content.

Other Micronutrient Considerations

Iodine, iron, and selenium are three additional micronutrients that warrant particular focus in any well-designed diet. 

To make sure that you are getting enough iodine, I recommend incorporating seaweed as a snack or into Asian dishes like miso soup or vegan sushi. Or, if you don’t like seaweed and don’t use iodized salt, then you can take a 150 mcg daily iodine supplement. 

To make sure that you are getting enough iron, you should aim to combine foods rich in iron (such as tofu, edamame, soy nuts, and dark green vegetables) and vitamin C to increase absorption. Additionally, all menstruating women should get checked for iron deficiency anemia every few years since iron is lost through their monthly menstruation cycles. 

To make sure that you are getting enough selenium, I would recommend eating a daily Brazil nut. Or, as always, you can consider taking a supplement if you don’t consume enough dietary sources of selenium.

Summary

  • If you’re new to the vegan diet, don’t make the mistake of assuming that all vegan foods are healthy simply because they’re vegan. After all, Oreos, Fritos, and Sour Patch Kids are all vegan, but I doubt too many people are convinced those foods are the long-lost secret to health and longevity. 

  • Another common mistake of vegan dieting is consuming too few calories. By nature, many whole plant foods are much less calorically dense than animal products like beef, pork, salmon, eggs, butter, and milk. So before you go shaking your fist at a plant-based diet due to unexpected lethargy and irritability, be sure to track your calories for a few days to make sure you’re consuming enough food to support your daily activity. 

  • Don’t fall for the “clean eating” rumors. Although it will always be a wonderful idea to consume a large percentage of your daily calories from whole plant foods, “clean eating” in and of itself will not hand you fat loss or muscle-gain results. To be successful in any effort to lose fat or build muscle, you must strategically manipulate your overall caloric intake and your daily protein consumption. 

  • And to that point, be sure you are eating enough protein. Although people who don’t resistance train need much less protein than those who do, there are a host of positive health benefits associated with a diet high in plant protein. And for those to pack on as much muscle as possible, be sure to keep your protein intake around 0.8 grams of protein per day per pound of body weight. 

  • Lastly, don’t make the mistake of skipping supplementation where necessary. The most common nutrients of focus in the context of a plant-based diet tend to be vitamin B12, omega-3 fatty acids, vitamin D, calcium, iodine, iron, and selenium.

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10 Vegan Fitness Myths

You’ve probably heard all kinds of fitness myths throughout your life like “you’ll gain fat if you eat late,” “you can spot reduce body fat,” or “you need to do a lot of ab exercises to get a 6-pack.”

Are these types of claims actually true and proven by science?

By the end of this article, you’ll know for sure. We’re taking a closer look at these 10 biggest fitness myths of all time:

MYTH 1: CARBS MAKE YOU FAT

False. Eating too many calories makes you fat.

A study from the Department of Nutrition at Arizona State University found no major differences in fat loss, muscle loss, or overall weight loss between low-carb dieting (~5% calories from carbs) and high-carb dieting (~40% of calories from carbs) when protein intake was equal.

Based on the current metabolic research, low-carb diets do not appear to yield any fat loss benefit over high-carb diets.

In a study analyzing the effectiveness of low-fat versus low-carb diets, researchers from the University of Glasgow concluded, “Differences between low-fat and low-carb diets are marginal. Optimizing adherence is the most important factor for weight loss success”.

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MYTH 2: EATING LATE MAKES YOU FAT

There is some truth to this actually, but many people overemphasize the detrimental effects of eating late by proposing that all calories consumed past a certain time of day turn intro body fat.

In general, it is better to finish eating a few hours before going to bed, but you’re not going to get fat from eating late. It mostly comes down to energy balance: calories in versus calories out.

But if you follow a schedule that allows you to eat a majority of your calories earlier in the day, you’ll likely experience slightly accelerated fat loss compared to eating more of your daily calories in the evening.

MYTH 3: IF THE SCALE GOES UP FROM ONE DAY TO THE NEXT, THEN IT’S BECAUSE I GAINED FAT

This is NOT true.

Daily fluctuations in your body’s water balance, eating schedule, training schedule, sleeping schedule, and stress levels can mask fat loss for a short period of time.

Let’s say that from one day to the next, you “gain” one pound according to the scale. This is totally possible even if you are focusing on fat loss and doing everything right (maintaining a caloric deficit, exercising regularly, etc.)

Well, it takes approximately 3,500 calories of excess consumed energy to gain a pound of body fat. So if you burn 2,000 calories per day, you would need to eat approximately 5,500 calories to gain a pound of body fat in 24 hours. That is the ONLY way you can possibly gain a pound of body fat.

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Daily fluctuations are mostly due to changes in your body’s water balance. A gallon of water weighs around 8.3 pounds.

Measurement errors can also play a role in masking progress. To limit day-to-day body weight fluctuations as much as possible, I highly recommend that you weigh yourself at the same time every day, preferably in the morning before you eat or drink anything.

But even if you weigh yourself every morning at the same time, your body weight can change due to numerous factors. So if you nailed your diet and training the day before, but the scale shows an increase in body weight, don’t stress. It doesn’t mean you gained body fat.

This is why I recommend that you don’t worry too much about day-to-day fluctuations, but rather track your weekly average body weight. Weekly averages offer you a clearer picture of your progress. To do this, you could weigh yourself every day and then calculate your weekly average body weight every Sunday morning. If you find your weekly average body weight dropping every Sunday, then you’re progressing.

All of this being said, please don’t let the scale define your progress. It is simply a measuring tool to make sure you are heading in the right direction. Always remember that your main goal is to improve your body composition, not lose weight.

MYTH 4: WOMEN SHOULD TRAIN DIFFERENTLY THAN MEN

At the end of the day, both men and women want to improve their body composition by reducing body fat and building muscle. And when it comes to the optimal training approach to improving body composition, there is no evidence that says women should train differently than men. Regardless of your gender, heavy compound weightlifting should be your primary training focus.

Many dieters do understand the importance of resistance training but tend to believe that lifting light weights for tons of reps is the key to getting lean and toned. This is completely false.

Performing countless repetitions with light weights does not improve leanness, muscle separation, muscle density, or vascularity. High-repetition, light-weight training also doesn’t burn more calories in comparison to a training program with fewer repetitions centered around heavy weights.

In a study conducted at Ball State University, researchers analyzed the body composition and performance differences between a high-repetition, light-weight training program, and a low-repetition, heavy-weight training program in healthy women. The 34 women in this study were randomly assigned to one of three groups:

Group 1: Performed high-repetition, light-weight training with minimal rest between sets.

Group 2: Performed a heavy-weight strength training program with most of their repetitions between 70% and 90% of their one-rep max (1RM). Note: Your 1RM is the maximum amount of weight that you can lift with proper form for an exercise. If your 1RM on deadlift is 200 pounds, then lifting weights between 70% and 90% of your 1RM would mean that you are lifting between 140 pounds and 180 pounds.

Group 3: Performed no resistance training. This was the control group.

In 24 weeks, Group 1 shredded 3.3 pounds (1.5 kilograms) of body fat and gained 2.2 pounds (1 kilogram) of lean muscle. That’s not too bad. However, Group 2 blew their results out of the water by shredding 8.8 pounds (4 kilograms) of body fat and gaining 7.3 pounds (3.3 kilograms) of lean muscle.

Group 2 also demonstrated greater increases in upper and lower body maximal strength, increases in muscular power and speed, and increases in high-intensity local muscular endurance. This study proves that heavy-weight strength training is far more beneficial than light-weight training for women who want to shred fat and get toned.

As illustrated by this study, there are enormous benefits of resistance training for women, but the idea of lifting heavy weights is often met with concern. In my experience, many women tend to refuse lifting weights altogether, or they lift weights that are so light that they will never be challenged and will never make progress.

The major fear that holds most women back is that they don’t want to get “big” and “bulky” by lifting weights. But in reality, naturally low testosterone levels prevent women from looking manly.

Women, you must understand that you simply do not have the right mix of hormones that enables men to get big and bulky. Men typically have about seven to eight times as much testosterone as women, yet it takes years of heavy weight training and proper eating for us to get big and bulky.

The super muscular women that you see on the cover of bodybuilding magazines use tons of supplements to achieve their physiques. In many cases, they also use drugs. So you’re not going to lift weights one day and look like the Hulk tomorrow. Your body will slowly change over time and you can always alter your exercise program or meal plan if you get to a point of muscularity that you do not want to cross.

MYTH 5: YOU CAN SPOT REDUCE BODY FAT

The only way to make a particular area of your body leaner is to reduce your overall body fat percentage, which will reduce fat everywhere on your body. This is a function of diet more than anything else.

Another thing you need to know is that people’s bodies are different in terms of where they lose fat first and more easily, determining which areas are more stubborn and last to lean out. Unfortunately, the areas that take the longest to get lean are usually the ones people are most concerned about: the abdominal area in men and the pelvic region, thighs, and butt in women.

There is no supplement, device, or any other trick to spot reduce body fat in a particular area. None. Zero. It is NOT possible, so just focus on healthy overall fat loss.

MYTH 6: WHEN DOING CARDIO, YOU WANT TO GET YOUR HEART RATE INTO THE “FAT-BURNING ZONE”

Cardio machines often show pretty graphs indicating where your heart rate should be for “fat burning” versus “cardiovascular training.” You calculate this heart rate by subtracting your age from 200 and multiplying this number by 0.6. If you keep your heart rate at this number, then you’ll supposedly be in the “fat-burning zone.”

There’s a kernel of truth here. You do burn both fat and carbohydrates when you exercise, and the proportion varies with the intensity of exercise. A very low-intensity activity like walking taps mainly into fat stores, whereas high-intensity sprints pull much more heavily from carbohydrate stores (specifically your glycogen stores).

At about 60% of maximum exertion, your body gets about half of its energy from carbohydrate stores and half from fat stores (which is why many “experts” claim that you should work in the range of 60–70% of maximum exertion). In the short-term, this means that you will burn slightly more body fat. But if you maintain a moderate caloric deficit in the range of 15-30% for more than a few days, then you burn through your glycogen stores.

The average human can store about 500 grams of glycogen in skeletal muscles and about 100 grams of glycogen in the liver, which overall yields approximately 2,400 calories of stored energy. Once you burn through those 2,400 calories of glycogen, and continue maintaining a caloric deficit which means that your body will quickly burn ingested carbohydrates, then your body will be forced to rely on burning stored body fat for energy. 

Furthermore, studies conducted by Laval University, East Tennessee State University, and the University of New South Wales have shown that shorter, high-intensity cardio sessions tend to result in greater fat loss over time than low-intensity sessions. Research has also shown that high-intensity training is more muscle-sparing than low-intensity cardio.

MYTH 7: YOU HAVE TO DO CARDIO TO GET LEAN

Numerous studies have proven that cardio alone does not have any fat shredding benefits. This is because dieters who engage in regular cardio tend to eat back the calories they burn.

Doing cardio can certainly help you burn fat when combined with a proper diet, but if you eat too much, your body will simply replace the burned fat with the excess calories you’re feeding it. This is exactly what happened in a study conducted by researchers at the University of Kansas.

Women who engaged in regular cardio (four sessions per week that burned an average of 440 calories per session) saw no changes in body weight or body fat percentage after 16 months! The men in this study fared slightly better, shredding 10.8 pounds (4.9 kilograms) of body weight in 16 months by doing regular cardio (four sessions per week that burned an average of 670 calories per session). But even at that rate, it would take you 30 months to shred 20 pounds!

This research indicates that it is simply too easy to eat back all the calories that you burn from cardio. And this is something that most cardio-focused weight loss programs seem to struggle with.

The typical cardio routine that I see dieters follow goes like this: they burn a few hundred calories in an hour of grueling torture to “earn” the right to eat a bit more food or have a slice of cake after dinner, desperately hoping that their efforts will eventually yield results. This is equivalent to saving up a few hundred dollars from a job that you hate just to buy something that you don’t need, desperately hoping that one day you will be rich.

The only possible outcomes from this approach are lost time, frustration, and no results. The better approach is to burn a few hundred calories with an hour of intense weightlifting. Weightlifting will help you to shred fat while also building, or at least maintaining, lean body mass.

MYTH 8: YOU DON’T NEED TO COUNT CALORIES IF YOU EAT HEALTHY FOOD (COMMONLY KNOWN AS “CLEAN” EATING)

Many vegan dieters tend to think that you can just “eat clean” to lose weight by consuming all of your calories from healthy, nutritious foods. There is a degree of truth to this, since many healthy, nutritious foods are incredibly filling and have low caloric densities. In fact, I practice clean eating myself, and highly recommend it. But don’t fall prey to the illusion that clean eating will be the savior to your fat shredding struggles.

If you burn 2,000 calories per day, but somehow manage to eat 3,000 calories of raw fruits and vegetables, you might have perfect blood work (which is awesome!) but you’re not going to shred any fat. However, if you burn 2,000 calories per day and only eat 1,600 calories of junk food, you will lose weight.

Remember the fundamental principle of fat loss: you must eat fewer calories than you burn to shred fat. This holds true regardless of the foods you consume. To prove that energy balance is the only thing that matters for fat loss, Professor Mark Haub from Kansas State University conducted a weight-loss experiment on himself in 2010. He started the experiment at 211 pounds and 33.4% body fat. Over the course of two months, he lost 27 pounds on a junk food diet of Twinkies, Doritos, and Oreos.

Of course, I don’t recommend that you adopt a junk food diet to shred fat. Fat loss shouldn’t come at the expense of your health. But his experiment reinforced the fundamental law of fat loss. It doesn’t matter if you just stick with “clean” whole foods, if you don’t maintain a caloric deficit, then you will not shred fat.

One gram of carbohydrate found in kale contains the same amount of energy as one gram of carbohydrate found in maple syrup. That’s because one gram of carbohydrate is always going to be worth four calories, regardless of food source. This is why so many vegans fail to shred fat by simply “eating clean.”

By eating nutritious plant foods, they give their bodies an abundance of micronutrients, which is fantastic. But they also feed their bodies an abundance of calories, which stops fat loss. You simply cannot rely on “eating clean” to achieve your fat shredding goals. Nutrient-dense foods are optimal for your health, but that doesn’t mean you can eat as much fruit as you want.

MYTH 9: GLUTEN-FREE IS HEALTHIER

A gluten-free diet is only healthier if you have a diagnosed gluten sensitivity or celiac disease. Gluten is not harmful to other people. Companies know people think gluten-free is healthier, so they put gluten-free on their label and triple their price to make more money. And often there are fewer nutrients in these gluten-free products. So unless you have a diagnosed gluten sensitivity or celiac disease, you do not have to consume gluten-free foods.

MYTH 10: YOU HAVE TO DO LOTS OF AB EXERCISES TO GET 6-PACK ABS

False, you need to have a low body fat percentage. And the only way to get a low body fat percentage is to burn fat, which requires that you consume fewer calories than you burn for some length of time until you reach your desired level of lean-ness. That’s why people say that abs are made in the kitchen.

With that being said, if you want strong abs that “pop,” then you definitely want to do ab training. But the trick is actually adding extra resistance, not just doing bodyweight ab exercises.

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