High- Protein Vegan Diet . Since meat provides a great deal of protein, a vegan diet may provide less protein than a meat- based diet or a vegetarian diet that includes eggs or dairy products. More importantly, the quality of protein in a vegan diet may not be as high as in other diets. If you plan your meals to include a wide variety of plant foods, however, it is possible to have a relatively high- protein vegan diet. A close- up of chopped vegetables and herbs being tossed in a bowl. Photo Credit Minerva Studio/i. Stock/Getty Images.
The human body must get certain essential amino acids from the diet in order to make all the different types of protein it needs to function and stay healthy. With the exception of soybeans, individual plant foods do not contain all of the essential amino acids provided by animal products. A vegan diet that includes a wide variety of plant foods, however, should provide enough different types of amino acids for the body to build ample amounts of high- quality protein every day. Two fajitas on a plate filled with tofu, peppers, and onions. Photo Credit - lvinst- /i. Stock/Getty Images. In addition to fruits and vegetables, which contribute small amounts of protein, a high- protein vegan diet includes different types of whole grain products; legumes such as beans, split peas and lentils; soybeans and soy products; and nuts and seeds. Some vegans enjoy getting their protein from meat substitutes, or meat analogs, which are products most often made from soy or wheat gluten that taste and look something like meat. A high- angle view of various bowls of rice, grains, legumes, and nuts. Photo Credit Steve Lovegrove/i. Stock/Getty Images. Common grains that contribute protein to a vegan diet include wheat, rice, corn, oats, rye, barley and millet. Protein and weight training. Protein is described as essential by advocates of the high-protein diet, which includes a large proportion of the bodybuilding community. 8 Unconventional Protein Sources and Tips to Add More Protein to Your Diet by AUGUST MCLAUGHLIN Last Updated: Mar 31, 2017. The Food and Nutrition Board of the Institute of Medicine recommends that healthy adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day. You need more protein in your diet. These foods are an excellent source of protein. These foods have all of the essential proteins. Proteins are very important molecules in our cells. They are constructed from amino acids and each protein within the body has a specific function. A low-protein diet is a diet in which people reduce their intake of protein. A low-protein diet is prescribed for those with inherited metabolic disorders, such as. Carbohydrates, fat and protein are the basic building blocks of the foods we eat. Carbohydrates come in many forms. Sugars and starches are forms of carbohydrates. Whole grain protein comes from breads, muffins, pancakes, pastas, hot and cold cereals, side dishes and other foods made with these grains. Black beans, white beans, pink beans, pinto beans, black- eye peas, garbanzo beans or chick peas, brown lentils, green lentils, red lentils and yellow or green split peas are all good examples of legumes used in a high- protein vegan diet. Soybean products include edamame - - green soybeans, tofu, tempeh - - fermented soybeans, soy milk, soy cheeses, soy yogurt and soy nut snacks. Almonds, walnuts, peanuts, nut butters, sunflower seeds and pumpkin seeds also contribute protein to a vegan diet. A handful of almonds on a wooden surface. Photo Credit windujedi/i. Stock/Getty Images. The average, healthy, nonpregnant adult needs to consume 0. That translates to about 5. To put that figure in perspective, note that the protein content of a 1/2- cup serving of tofu or an 8- ounce serving of soy milk is 1. A dish of lentil stew with mushrooms and watercress. Photo Credit Mallivan/i. Stock/Getty Images. A vegetarian diet, including a well- planned vegan diet, can help control obesity and prevent and manage chronic diseases such as cancer, heart disease and diabetes, according to a position paper released by the Academy of Nutrition and Dietetics. The Academy also reported that vegetarian diets tend to be lower in saturated fat and cholesterol and higher in certain vitamins, minerals and fiber. The Warrior Diet - Defense Nutrition. THE WARRIOR DIETBased on evolution biology and cutting edge science, the Warrior Diet revives feeding principles of ancient warrior societies to propose radical yet proven effective solutions to modern man’s ailments. Its premise: eat one main meal per day, avoid chemicals and combine foods adequately. The Original Intermittent Fasting Diet The Warrior Diet was written ahead of its time. Authored by Ori Hofmekler, it was the first to introduce intermittent fasting and put it in practice. Its concept of skipping meals and thriving under stress is now recognized by researchers and scholars as a most effective strategy for extending organisms’ life- span. Emerging evidence from animal trials reveals that intermittent fasting regimens similar to that of the Warrior Diet yield substantial life extending benefits with striking improvements in insulin sensitivity and cardiovascular risk profiles.“Our ancestors consumed food much less frequently and often had to subsist on one large meal per day, and thus from an evolutionary perspective, human beings were adapted to intermittent feeding rather than to grazing.”(Mattson, M. P., Ph. D, Lancet 2. FACTS: Humans Are Inherently Nocturnal Eaters Programmed for One Meal Per Day. People today consume too may meals and eat them at the wrong time. Our society has been facing the consequences of bad feeding routines with ever growing epidemics of obesity, diabetes and other metabolic syndrome related disorders. THE PLANSkip breakfast and lunch, eat your main meal at night. The plan guides you how to nourish your body in sync with your innate circadian clock via two phases – daytime feeding and nighttime feeding – separating between AM and PM foods for effective removal of toxins, increased utilization of nutrients and increased conversion of dietary fuel for energy. You’ll learn how to select your foods and combine them in a way that shifts your metabolic mode towards fat burning and away from fat gain. Once on that plan, you’ll notice how your body is leaning down and strengthening without even changing your calorie intake. The Feeding Protocol. The feeding protocol is based on intermittent fasting of one main meal per day – where dietary sources come primarily from the lower food chain that had constituted the early human diet. As a general rule, daytime requires different feeding than nighttime. Daytime Feeding(Undereating) morning to evening / 1. Minimize your food intake to small servings of fresh fruits, vegetables and light fast assimilating protein such as whey protein, yogurt or kefir. Avoid grains, meats and refined food as well as sugary treats and beverages. Undereating does not mean starvation. You can eat every few hours a small serving of fruits or protein. Green vegetables such as leafy greens, celery, peppers and cucumbers are not restricted. Water fasting is another option; however, it may not suit people with medical conditions or individuals engaged in intense physical activity during the day. Nighttime Feeding(Overeating) evening / 1. This is the time for your main meal where you’re allowed to eat as much as you desire as long as you keep the right food combinations. Incorporate as many tastes, textures, colors and aromas as possible in your meal. Stop eating when you feel pleasantly satisfied or when you get substantially more thirsty than hungry. THE RULES OF EATING1. Start with subtle tasting foods and move to the more aggressive tasting items – eat your salad, vegetables and proteins first, then finish with fuel food (carb or fat). Incorporate as many tastes, textures, aromas and colors as possible in your main meal. Stop eating when you feel substantially more thirsty than hungry. Try taking a 2. 0 minute break after the initial serving of vegetables and protein. This is about the threshold time needed for satiety signals to reach your brain and reset your appetite. If you are still hungry after this break, resume eating your meal. Choose organic food wherever possible. Your dairy, eggs and meat should come from free range, grass fed, hormone free animals. Your fish should be wild catch. Stay away from all processed sugars and sugar alcohols. The fat in overfed animals contains metabolic disrupting hormones that inhibit fat burning. A proper exercise routine is critically important. Have a recovery meal (2. For best results use whey protein from pasture- raised cows. THE WARRIOR DIET TEN COMMANDMENTS1. Eat one main meal per day preferably at night. Do not count calories. Do not force feed yourself. Introduce as many tastes, aromas, textures and colors varieties as possible in your main meal. Grant sufficient intake of essential nutrients from plants along with proper probiotics (Multi- Vitamins and Digest. X)5. Avoid synthetic vitamins and antioxidants (Vitamin Report)6. Detox routinely by avoiding meat, grain, sugar, sugar alcohol, refined carbs, soy, alcohol and chemical additives. Separate between fat and carb fuels. Avoid GMO foods and dietary products containing pesticides, chemical additives, added sugar, artificial sweeteners, sugar alcohols, industrial fructose, industrial casein, thermolized (overheated) dairy, as well as synthetic vitamins and antioxidants. Keep your diet low glycemic and whole. Avoid wrong food combinations such as: a. Fat and sugarb. Grain and sugarc. Nuts and sugar (or fruits)d. Nuts and graine. Alcohol and grainf. Alcohol and sugar. FOOD COMBINING GUIDELINESProtein and vegetables combine with everything. Sugar, starch and fat cannot combine with each other. Alcohol combines with protein, vegetables and fat. Right combinations (examples): Wrong combinations (examples): Nuts and seeds. Eggs and beans. Beans and rice. Wine and cheese. Wine and nuts. Peas and potatoes. Fruits and cheese. Peanut butter and cocoa nibs. Whey protein and berries. Potato and eggs. Nuts and raisins (trail mix)Rice crisps and sugar. Nuts and pasta. Wine and pasta. Bread and jam. Bread and butter. Honey nut granola. Peanut butter and jelly. Potato and sour cream. Cream and sugar. NUTRITION MANUALSDetox Day. Stimulating removal of toxins and breakdown of fat for energy. The Regimen: Eliminate grain, refined starch, refined oil, sugar, sugar alcohol, fructose, soy, alcohol, and all flesh animal foods (meat, poultry, pork). The detox regimen nourishes your body with antioxidant and cleansing foods while restricting carb and fat fuel. The lack of fuel (energy deficit) will put your body in a survival mode – forcing it to remove toxins and dig into its glycogen and fat stores for energy. Daytime: Undereating. Minimize food consumption to small servings of fruits and vegetables (8oz each) as well as light fast assimilating proteins such as from whey, yogurt or kefir every 3- 6 hours. Green vegetables are not restricted. Whey protein can help curb your cravings during the day. Nighttime: Main Feeding. Eat as much as you desire at your main meal as long as your foods comply with detox. After finishing, if still hungry, you can continue eating from your allowed food list until satisfied. Try to wait a couple of hours before retiring to sleep. As long as your main meal consists primarily of vegetables and protein, you can finish with fruits as a late night snack. Avoid banana and melon as these may disrupt your digestion if eaten after your meal. Whey protein can be used as a dessert or a late night snack. Our jaw structure and teeth morphology (reduction in anterior teeth, and the flat wear of our cheek teeth) bear proof that we haven’t evolved for a typical carnivore diet but rather for vegetarian diet based on chewing hard oval objects (nuts and seeds). The human body evolved for using plant oil as a primary fuel. Nuts and seeds were our species’ original staple foods. They were gathered in open grassland and woodland which were the early human habitat, and could be stored and used all year round due to their less perishable and nutritional dense properties. Nuts and seeds that enabled early humans endure extreme primordial and nomadic conditions millenniums ago are still as viable for us today. The fat fuel regimen mimics the benefits of the early human diet. Dietary fat from nuts and seeds stimulates release of satiety hormones thus acting to increase the body’s resistance to hunger and stress while boosting its metabolism. And as the metabolic gear shifts in favor of energy expenditure, the body gains a greater capacity to utilize fat for energy. Fat metabolism yields by- products called ketone bodies which serve as a superior biological fuel. It is now known that ketone bodies not only enhance cognitive function but also increase neuro protection and promote fat loss. To benefit from all that, your carb intake must be minimized to no more than what naturally occurs in vegetables, fruits and dairy. The Regimen: Eliminate grain, refined starch, refined oil, sugar, sugar alcohol, fructose, soy, alcohol, and all flesh animal foods (meat, poultry, pork). The detox regimen nourishes your body with antioxidant and cleansing foods while restricting carb and fat fuel. The lack of fuel (energy deficit) will put your body in a survival mode – forcing it to remove toxins and dig into its glycogen and fat stores for energy. Daytime: Undereating. Have small servings of fruits or whey protein but use fruits in smaller servings and a lower frequency than those in detox days. Green vegetables are not restricted. Nighttime: Main Feeding. Have nuts and seeds as your primary fuel foods. You can you add chicken and meat to your main meal. Avoid grains, potatoes and fruits. Fat Fuel Day Detailed Eating Plan. DAYTIME OPTIONS Mornings: 2 glasses water. Coffee/Tea, cacao, no sugar Mid Mornings: Whey protein ORGreen vegetable juice (parsley, celery, cucumber, spinach, lime) ORfresh fruit Lunch: Whey protein ORSalad (mixed greens, tomatoes, peppers, onions, cucumber, mushroom, sprouts)Salad dressing: Olive oil (sparingly) ORPoached Egg Afternoon Snack: Whey protein OR Fresh Fruit.
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