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The vegetarian and vegan cutting program

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The vegetarian and vegan cutting program

A vegetarian or vegan diet can be a great way to shed excess body fat while improving health and well-being. Vegetarianism, and particularly veganism, are the most polarizing diets, which require precision and thoroughness in daily choices. For some it is a way of life; an ethical and environmentally friendly approach to sustainable food. For others, it’s a strange concept. One thing is certain though: a vegan cutting diet can help you lose fat effectively and quickly.

We will explain the main nuances between veganism and vegetarianism, then guide you to set up an optimal cutting program according to your preference between the two diets.

The basic differences between veganism and vegetarianism

What is a vegan diet?

Veganism is a way of eating that focuses on a plant-based diet and which excludes all animal products. The vegan diet has become increasingly popular in recent years. Veganismmeanwhile, refers to a vegan diet and a way of life that excludes products that come from animals or that require animal exploitation.

A vegan diet is a nutritional approach focused only on plant foods:

  • Fruits and vegetables

  • Cereals

  • Nuts, seeds, legumes

  • Fermented Plant Foods

  • Tofu, soy, seitan and other meat substitutes

  • Plant-based milk and yogurt

Many food sources are prohibited on the vegan diet. These are all foods like meat, seafood, dairy products, milk, cheese, honey, butter, etc. Too, anything that contains ingredients of animal origin is prohibitedsuch as gelatin-based candies, milk chocolate, and some types of wine and beer.

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What is a vegetarian diet?

The vegetarian diet consists of abstaining from eating meat, fish and poultry.

The most common vegetarian diets are:

  • The lacto-ovo-vegetarian diet : eliminates meat, fish and poultry, but allows eggs and dairy products.

  • The lacto-vegetarian diet : eliminates meat, fish, poultry and eggs, but allows dairy products.

  • The ovo-vegetarian diet : eliminates meat, fish, poultry and dairy products, but allows eggs.

  • The pescetarian diet : eliminates meat and poultry, but allows fish and sometimes eggs and dairy products.

  • The flexitarian diet : mainly vegetarian diet that occasionally incorporates meat, fish or poultry.

Most people who follow a vegetarian diet do not eat meat, fish or poultry. Other variations involve the inclusion or exclusion of eggs, dairy, and other animal products.

Cutting with a vegan diet

What’s more, it will be difficult for you to reach a calorie deficit quota if you do not exercise. But what sport? Well it seems that bodybuilding is the most appropriate sport to follow a successful vegan cutting diet plan:

  • Strength training stimulates and develops muscle mass, and therefore the metabolism.

  • The energy expenditure linked to the practice of bodybuilding lasts for several days.

  • It allows you to eat a wider variety of foods and avoid vitamin and mineral deficiencies.

Proteins!

High protein intakes are one of the key features of a vegan diet for weight loss. So be sure to consume enough of it!

Not only protein is low in caloriesbut they are also useful for satiety. In other words, protein keeps you feeling full for long hours, making it easier to hit your deficit.

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Whether you’re an athlete looking to increase performance or simply lose weight, protein is key. They allow to :

  • Boost metabolism

  • Maintain muscle mass – an important regulator of calorie expenditure

  • Improve physical fitness, endurance and strength

  • Reduce the risk of long-term disease

  • Reduce appetite

The best sources of vegetable protein

It can seem difficult to meet your protein needs when you don’t eat meat, eggs and dairy products. But it’s not impossible if you choose the right foods.

Tofu and seitan are rich in proteins and amino acids. They are versatile and can be used in a variety of dishes.

The seaweeds such as spirulina provide all essential amino acids and are therefore considered “complete proteins”

Legumes like lentils and peas are very high in protein.

Vegetable protein powder are an alternative to dairy proteins such as whey or casein. These proteins generally made up of peas and rice which, combined, provide as much protein and essential amino acids as whey.

The Vegan Drying Program

Lunch

– 1 medium sized sweet potato
– Lentil and broad bean salad with tomatoes, peppers and onion
– Beet Hummus

Afternoon snack

– 30g of vegetable protein to mix with 300ml of almond or oat milk
– 1 apple

Having dinner

– Tofu and chickpea salad
– 30g brown rice
– Raw green vegetables: peas, kale, spinach

The Vegetarian Cutting Program

Having dinner

Farro salad with tomatoes, hard-boiled eggs (2) cucumber and feta with spicy lentil soup
50g organic goat cheese

Whether you choose a vegan or vegetarian diet, make sure you eat enough protein and vary your food intake to provide the right amounts of micronutrients to your body. To make sure you don’t suffer from any deficiencies, we advise you to choose a good multivitamin and mineral complex to boost your fat burning capacity while boosting your health markers!

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Also to read

Vegetable protein and bodybuilding

The best vegetable protein

New Eiyolab: welcome to Vegan HT!

Dairy or vegan protein: how to choose?

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