Hi
I'm going to try a plant based diet for a while for no other reason than just to see how I feel on it.
Is anyone else doing this and give me a sample of what you eat on a daily basis? I'm ok with getting my fill of carbs doing plant based but I am struggling to see how to get enough protein in?
Any help appreciated.
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Thread: Plant based diet help
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09-21-2021, 03:44 AM #1
Plant based diet help
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09-21-2021, 04:55 AM #2
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09-21-2021, 04:59 AM #3
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09-21-2021, 05:02 AM #4
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You have to consider that it is easier to meet all your nutritional needs with a mixed diet. I haven't done it myself but if I did I would spend some time with a macro and micro counting app to make sure I was getting everything I needed.
Just off the top of my head, some things that might be hard to get:
- protein
- iron
- B vitamins
- creatine
- calcium
Remember that if you still eat processed crap, you are just as likely to be unhealthy and fat as anyone on a mixed diet.
Vegetable sourced protein is not as complete as whey or other animal based proteins so you have to compensate by getting a greater variety and generally eating more in total.
Also, your gut may take some time to adjust to unaccustomed foods - things like lentils, other pulses, beans etc.
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09-21-2021, 06:22 AM #5
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09-21-2021, 07:02 AM #6
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09-21-2021, 07:05 AM #7
There are so many plant-based foods that you can get protein easily without drastically changing the type of food you eat if you don't like beans, tofu, etc. .... plant-based protein powder, protein bars, burgers, sausages, nuggets, pseudo fish and fish products, protein pasta, etc.
Don't see why you'd want to eat a strictly plant-based diet if you have no particular reason to do so.
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09-21-2021, 07:10 AM #8
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09-21-2021, 07:16 AM #9
Wasn’t that an angry version of the PB guy?
Anyways, for protein, everything has protein. So just add it up. Even PB has protein. Lentils, beans, quinoa, tofu, etc. Plus so many plant based substitutes nowadays like impossible burgers etc its pretty much impossible not to get enough protein unless you just really like salads.2 time survivor of The Great Misc Outages of 2022
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09-21-2021, 07:18 AM #10
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09-21-2021, 07:19 AM #11
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09-21-2021, 07:54 AM #12Battlefield 8 fan
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09-21-2021, 09:01 AM #13
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When I was vegan, I typical day of eating would look something like:
Meal 1:
Oatmeal mixed with Protein Powder, topped with PB and banana/buerries
Meal 2:
Tofu or Tempeh in a tortilla with veggies, a piece of fruit on the side
Snack:
Vegan Protein Bar, a piece of fruit, and a bowl of cereal
Meal 3:
Lentils Pasta w/Marinara Sauce, Veggies, Nutritional Yeast, etc.
Dessert:
Dark chocolate or a bowl of cereal"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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09-21-2021, 09:18 AM #14
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09-21-2021, 09:30 AM #15
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09-21-2021, 09:37 AM #16
So for vegan I’d used to try to get at least 120 g of protein which is more than someone my sizes actually needs
Breakfast
Soy silk yogurt (don’t like the taste of almond or coconut)
High protein soy milk with 2 espresso shots
Fruit
Lunch
Flat out wrap
2 boca vegan burgers
Veggies
Fruit
Dinner
Rice and beans or sweet potatoes with Trader Joe’s sun-dried tomato vegan sausage and veggies
Snacks
Tofu mint ice cream sandwich
Hummus and crackers or toast with veggies
Fruit and nut butter
More soy yogurt and nuts or cereal on top
Bean soups are also good And lentilSuperHercules crew
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09-21-2021, 10:04 AM #17
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09-21-2021, 11:34 AM #18
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09-21-2021, 11:53 AM #19
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09-21-2021, 12:44 PM #20
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09-21-2021, 12:58 PM #21
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09-21-2021, 07:57 PM #22
https://www.bbc.com/future/article/2...r-intelligence
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1790759/
https://www.deccanchronicle.com/life...ays-study.html
https://www.bustle.com/p/does-going-...brain-21752364
Too lazy to copy and paste a bunch more from google. That’s only from the first page.
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09-21-2021, 08:06 PM #23
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09-22-2021, 09:04 AM #24
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09-22-2021, 09:05 AM #25
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09-22-2021, 12:27 PM #26
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Can you tell me what credentials he has which makes his statement credible?
He never studied vegan diets, he did not study nutrition at university, so nothing he has in terms of qualifications actually makes him someone to listen to on that subject, at all.
He studied exercise... that's it. Nothing else.
Finally, if you actually read those 'studies' (they're not all studies, by the way), they do not support that theory.
The only conclusion you could possibly draw from them is that someone on a poorly-planned vegan diet may experience some health effects.
However, that is not the 'veganism' causing it, it is the poor food selection/supplement intake.
You can suffer deficiencies on ANY diet... not just a vegan one.
No controlled study on vegan diets has ever shown them to CAUSE any issues with brain health, and certainly none where nutrition was actually matched with a diet including animal products."When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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09-22-2021, 01:02 PM #27
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09-22-2021, 01:04 PM #28
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09-22-2021, 01:06 PM #29
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OK, Layne Norton, Mike Israetel... both of them have stated plant-based diets are perfectly healthy
Also Brad Schoenfeld has made the statement that vegan diets are fine for athletes.
You can also just read the position statement by the Academy of Nutrition and Dietetics which states the same thing: https://pubmed.ncbi.nlm.nih.gov/27886704/
"It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes."Last edited by AdamWW; 09-22-2021 at 01:18 PM.
"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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09-22-2021, 01:36 PM #30
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