Vegan Eating: Build Your Plant Based Meal Plan For Veganism, Health & Workouts | Felix Harder | Skillshare

Vegan Eating: Build Your Plant Based Meal Plan For Veganism, Health & Workouts

Felix Harder, Fitness Coach & Amazon Best-Selling Author

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35 Lessons (1h 38m)
    • 1. Course Introduction

      1:39
    • 2. The most common vegan myths debunked

      8:54
    • 3. The difference between veganism and vegetarianism

      2:40
    • 4. The 5 most important aspects of a healthy vegan meal plan

      4:29
    • 5. Calories Explained

      3:44
    • 6. The best vegan food sources

      3:01
    • 7. Protein Explained

      2:19
    • 8. Quality vegan protein sources

      2:16
    • 9. Carbohydrates explained

      2:51
    • 10. Quality vegan carb sources

      0:51
    • 11. Fat Explained

      2:50
    • 12. Quality vegan fat sources

      1:38
    • 13. Macronutrients Explained

      1:40
    • 14. How much protein do you need as a vegan

      2:54
    • 15. How many carbs do you need as a vegan

      1:10
    • 16. How much fat do you need as a vegan

      1:47
    • 17. Nutrient Timing Explained

      2:02
    • 18. Nutrient Timing For vegans

      3:40
    • 19. Nutrient Timing Recommendations

      2:21
    • 20. Supplements introduction

      3:32
    • 21. Can you build muscle on a vegan meal plan?

      4:44
    • 22. Vegan Foods For Energy

      3:10
    • 23. vegan foods to boost metabolism

      3:36
    • 24. The truth about cheat days and cheat meals

      4:39
    • 25. How to get enough vitamin a as a vegan

      2:22
    • 26. How to get enough vitamin b as a vegan

      2:49
    • 27. How to get enough vitamin c as a vegan

      1:13
    • 28. How to get enough vitamin d as a vegan

      1:49
    • 29. How to get enough vitamin e as a vegan

      1:13
    • 30. How to get enough vitamin K as a vegan

      2:09
    • 31. How to get enough calcium as a vegan

      2:22
    • 32. How to get enough iron as a vegan

      2:26
    • 33. How to get enough magnesium as a vegan

      2:14
    • 34. How to get enough zinc as a vegan

      2:38
    • 35. Getting enough water

      4:06
12 students are watching this class

About This Class

Learn How To Build The Perfect Plant Based Meal Plan For Improved Health, And Better Workouts

Hi, I'm Felix Harder health coach and amazon best selling author. My "Vegan Masterclass" is designed for anyone who wants to get the most out of their vegan foods, no matter if you're an athlete, bodybuilder or simply want to live a healthier life.

This course is not some random fad that tells you which foods you should and shouldn't eat. Instead I will take you through each of the steps involved in setting up and following through with your meal plan

Unfortunately, the internet is full of false advice and misinformation about plant based eating. That is why I wanted to create a video course that not only debunks the most common vegan myths but also teaches everything you need to know to reach your goals, be it to get fit, build muscle or simply live a healthier life. 

Here Is What's Inside The Program:

Setting Up Your Vegan Meal Plan

  • The Most Common Vegan Myths Debunked
  • How To Determine Your Optimal Calorie Intake
  • How Much Protein, Carbs & Fat Do You Need As A Vegan?
  • The Best Vegan Food Sources Of Protein, Carbs & Fat
  • Meal Timing Explained - When & How Often To Eat
  • Supplements - The Best Vegan Options  

Building Muscle & Getting Fit On A Vegan Meal Plan

  • How To Adjust Your Meal Plan For Muscle Growth
  • How Much Protein Do You Need To Build Muscle?
  • Cheat Meals

Everything You Need To Improve Your Health & Immunity:

  • The Right Vitamins & Minerals
  • How Much Water You Should Really Drink (No, It's Not 8 Glasses Per Day)
  • How To Avoid Deficiencies Common Among Vegans
  • How To Correctly Read A Food Label
  • Scientifically Proven Ways To Boost Immunity

Common Questions Answered:

  • Should You Take Multivitamins?
  • Should Men & Women Eat Differently?
  • Is Too Much Protein Bad For You?
  • Is Too Much Fat Bad For You?
  • Do Several Small Meals Throughout The Day Boost Your Metabolism?

All In All The Program Includes Over 50 Lessons

So If You Want To Boost Your Performance, Feel More Energized And Live A Healthier Life, This Is The Right Course For You

Transcripts

1. Course Introduction: hi I'm feeling for fitness and dining, coach. And today I want to show you how you can improve your health and nutrition with plant based dieting strategies that are based on actual science and research. This course will teach you everything you need to know about topics like big meal planning and how to avoid the most common deficiencies with the right boots and supplements. Unfortunately, the Internet is full off false advice and misinformation about plant based diet. That is why I wanted to create a video course than not only the buns, the most common vegan myths, but also teaches you everything you need to know on how to reach your personal goals. The biggest mistake people make when going vegan is that they only cut out meat from their meal plan without making any other changes. They forget that you have to adjust your diet to compensate for the lack of meat and actively look for plant based foods that provides similar benefits. So in this course we will design your personal diet plan that is right for your it's off course. You can also just take one of the many sampled I plants upright and start today. What sets this course apart from others is that I don't want to sell you some overpriced PdF that you look at once and then never read again. I designed this video course to be a complete program, teaching you how to set up a healthy, sustainable vegan diet that will also help you reach your fitness goals. I want to thank you for checking out my force, and if you liked it so far, be sure to read the description for more details and watch the preview clips. 2. The most common vegan myths debunked: vegan diets are everywhere. Not only do you hear about them on the news and on TV, but also from your friends and family. Unfortunately, with this free information comes a lot of misinformation. So while many people talk about veganism, if you actually know what it's all about and can give you an unbiased view of the pros and cons of a vegan diet, that's why in this video I want to talk about some of the most common myths you will hear regarding vegan diets, both from a Poland's and advocates of vegan diets. As you will see, even though many worries and fears of becoming deficient or even malnourished on a vegan diet are not true, this is also the case for some positive claims about veganism, for example, that it will automatically and always make you more healthy. I believe that when you want to set up a plant based diet, you have to be able to look past the hype both positive and negative, to make sure you really know what you're doing. So to give you a more balanced picture, let's start clearing up the following rumors and myths. The 1st 1 is probably the most common myth, which is that vegan diets are less healthy than normal dates. People who believe this myth usually refer to the higher frequency of certain deficiencies among weakens, like vitamin B 12 deficiencies or calcium deficiencies. Now, even though it is true that you're more likely to develop such deficiencies when you cut out meat and dairy products from your diet, they're easily avoided by proper supplementation and food adjustments. Another argument against vegan diets that you will hear a lot is that plant protein like certain essential immuno assets and will therefore lead to protein deficiency and muscle loss. I will talk about this in a second. For now, what you have to keep in mind is that any diet that restricts certain foods can lead to deficiencies if you don't plan for them. As an example, extremely low fat diets, which were very popular in the nineties, often brought people to fat intake to such low levels that hormone production was affected . Obviously, this is extremely bad for your health. So what's most important is that you inform yourself, set up a balanced diet and know which possible deficiencies could occur and that you plan for them before mindlessly eliminating certain foods from your diet. The next myth is the complete opposite of the first myth and says that vegan diets are always more healthy than normal dates. You will usually hear this from diehard vegans that treat dieting like a religion. To debunk this myth, we have to look at the data. At first. It does seem like vegan diets are more healthy than normal dates. On average, vegans have lower rates of heart disease and cancer and generally report feeling healthier . This, of course, is a good thing, and many people go vegan exactly because they want to improve their diet, which is always a good motivation. What you have to keep in mind, though, is that there are certain factors that usually aren't accounted for in these studies. For example, on average vegan smoke less than meat eaters, and they also consume fewer calories. Many also report lower stress levels, which might be connected to the diet. But it's more likely that this is a lifestyle thing. So when you compare different diets, you have to make sure to rule out these factors to nuts. Grew up the results. Once you control for calorie intake, smoking and other lifestyle factors. The results are almost identical. Well, vegans who follow a balanced diet and meat eaters who follow a balanced diet have lower risk than the general population off heart problems, cancer and other diseases. So what I'm saying is that yes, vegan diet is most likely healthier than the average Western diet, which consists of mostly processed high sugar foods. But if you compared to a healthy diet that also includes quality lean meat, the difference becomes almost non existent. This is not necessarily an argument against vegan diets, of course, but simply for healthy eating in general. The next myth we have to talk about is that vegan diets need to protein deficiencies. Proteins are molecules that are comprised of building blocks called amino acids. When we eat proteins, they're broken down into different amino assets, some of which the body cannot produce. So we have to get them from our food. These amino acids are called essential immune arrests. The problem is that unlike animal products, which always contain a fairly high amount of essential amino acids, plant proteins are sometimes low in one or more of the nine essential immunizes. This is why plant proteins are often said to have an inferior amino acid profile. This fact has many people believe that vegan diets will always and automatically lead to amino acid deficiencies. And since our body needs Amina assets for muscle growth and tissue repair, they think this will be a health problem in the long run. Now, in theory, this could be true. If you only 81 type of food and did not balance your diet, you could run into these kind of problems. But your diet will always combine different plant based protein forms like beans and rice, legumes, nuts and seats, and the low amount of Amina assets and one food will be balanced out by another, and you will get all your essential amino assets either way. Also, the amount of essential amino acids we actually need in our diet is a lot lower than many people think. So, as long as your diet consists of sufficient calories and not just one type of food, it will most certainly include adequate amounts of essential amino acids. Therefore, protein deficiency doesn't have to be a problem for vegans. They should still watch their protein intake closely, though, when wanting to build muscle, because this requires more overall protein. But I talk about this in a different video in similar myth to the protein deficiency. Myth is that vegans are always a weak and tired. This was long believed because meat is one of the best sources of iron and vitamin B 12 which are both essential nutrients for general health, high energy levels and preventing anemia. But just like in the case of protein, cutting meat from your diet doesn't automatically make you iron or B 12 deficient, so long as you unclean healthy alternatives in your diet. In the case of Earn, you can use beans and dark leafy veggies like spinach as alternatives. And make sure you combine them with foods high in vitamin C like tomatoes or pepper, which helped increase the absorption rate off plant based iron. Now vitamin B 12 is more difficult to get from Onley plant based fruits, even though there are fortified cereals or things like soy milk that do contain a good amount of it. I generally recommend supplementation and daily B 12 supplement is very cheap, though, and won't burn a hole in your wallet. One more myth is that building muscle on a vegan diet is impossible or a lot more difficult than on a normal date. This, of course, is believed because of the lower protein content and plant based sources. Because protein is so important for muscle growth, many people advice against a vegan diet for bodybuilders. Here's my take on this. You can definitely build muscle on a vegan diet, but make sure you know what you're doing. Unlike the average person, which only needs around 0.42 they're important five grams off protein per pound of body weight. For general health, you need a lot more as someone who wants to build muscle. The optimal range is usually double that. So 0.821 gram per pound of body weight per day. Getting this much protein from plant based foods is, of course possible, but it means you will have to eat quite a bit of legumes, seeds, nuts and other high protein planned sources and probably also want to include a vegan protein supplement. Now, before I end this video, I want to talk about one more myth that is often thrown around when someone talks about vegan dies, and that is that going vegan means you will automatically lose weight. This, of course, neglects the most important law weight loss, which is calories in versus calories out. As long as you don't eat fewer calories than your body burns regularly, you will not lose weight no matter what you eat. That being said, many vegan foods like rice, Canoa and vegetables are fairly low in calories for their volume, so you'll be able to eat a lot of them without adding huge amounts to your calorie violence . This, of course, is a plus when wanting to lose weight, and could be used as an argument to say that this myth isn't completely faults. But keep in mind that what matters at the end of the day is how much you eat in the form of calories and not what specific foods you eat. 3. The difference between veganism and vegetarianism: most people are familiar with the term vegetarian and know what it stands for. More recently, vegan or veganism has become more popular, though, and the term might need some more detailed explanation for some people, especially in regards to the specific differences between vegan and vegetarian. Are they similar or completely different? Here's what you have to know. First, let's talk about a vegetarian diet, basically a vegetarian, someone who doesn't consume animal flesh, which includes meat, poultry, seafood and wild game. There are different types of vegetarians. However. The most common types of vegetarians include lacto ovo vegetarians that are those who avoid all animal flesh but do include dairy and egg products in their diet. Lacto vegetarians, which are those who avoid animal flesh and eggs but do consume dairy products and over vegetarians, which include those who avoid all animal products except eggs. And then there are people who do not consume meat or poultry but do eat fish. They're called Pasqua Terrians, and some of them regard themselves as vegetarians, even though they don't technically qualify under the definition of vegetarianism. Now what about vegans? Vegans go one step further and not only exclude animal flesh from their diet, but also dairy, eggs and animal derived ingredients. The reasons for becoming a vegan are many, and chemical, moral, environmental and or health reasons. In this sense, vegans are more strict than vegetarians. For example, vegans and vegetarians will not only not consume meat, but vegans often also choose to avoid all animal products, which can also include leather and fur. When we look at the two diets from a nutritional standpoint, they both tend to be low in saturated fat and cholesterol, while being high in vitamins, minerals and fiber. This is due to the high intake of quality carbohydrates such as vegetables, fruits and whole grains. After this, nuts seeds, avocados and olive oil, which are all staples for both vegans and vegetarians. And you have a diet that can be extremely nutrient dense while being fairly low in calories . The exclusion of meat and other animal products does require certain planning, however, as it raises the risk of nutrient deficiencies, especially iron, calcium, zinc and vitamin B 12. But as I explained in my other videos, such deficiencies can be prevented fairly easily, either through smart meal planning or supplementation. 4. The 5 most important aspects of a healthy vegan meal plan: As you can imagine, dieting and nutrition are huge fields. So to start off this course, I want to give you an overview of the most important principles that underlie a healthy diet. Now, this isn't to say that there are also other factors that will affect your health. Off course. Dieting and especially healthy dieting is always the product of many different variables coming together. But what I will teach you in this lesson are the most important factors that will affect your health ranked by their influence. So we will first talk about the most important factor than the second most important and so forth. Now, with all this contradictory advice out there, you might ask yourself, How can you even decide on the most important factor or the second most important factor in the first place? This is actually a lot more straightforward than you might think. When we look at the available research on dieting and health, you can see some very clear patterns. No matter what study you'll look at there always some factors that influence the outcome more than others. If we group these patterns, we can identify five distinct dietary factors each of which will have an effect on your health. So when two diets are different from each other, it will almost always be due to a difference in these factors. So here they are first calorie balance. Your calorie Bounds describes how much energy you consume from foods and drinks versus how much energy your body burns on a regular basis. Energy here is measured and calories Next. Food composition, food composition describes your food sources so where your proteins, carbs and fats come from, third macro nutrient amounts. Macro nutrient amounts described how much protein carbs and fats you consume daily. Fourth, nutrient timing, nutrient or meal timing refers to when you consume your meals and how you space them out. And lastly, supplements supplements refer to all the pills, powders or extracts that you can take to improve your diet. With these five factors in front of us, you have to understand one thing. If you change one of them or more of them, its effects on your health will also change. The easiest example would be that if you consume less food, meaning reduce your calorie intake, you would lose weight, which, if you're overweight, comes with a serious health benefits. Pretty straightforward. But what we want to do throughout the course is looking at what types of features healthy diets have in common so that we can replicate them and enjoy the benefits off course. The recommendations will be geared towards the general adults, Children, the elderly and people with special conditions or diseases would want to see a doctor first before making these changes. One more thing before we get started, even though all the principles later above will affect your health, they want to the same extent. Like I said before, we will rank them. So, for example, both your calorie intake and supplements can impact your health, but each to a different magnitude. Eating the right amount of calories is a lot more important than taking the right supplements. Most people already know this, but still forget it when listening to bad health advice. For example, if a supplement company told you that all you needed for perfect health was there, supplement something is clearly off. After all, this would mean you could eat junk food and drink coke all day without any negative side effects, as long as you would take their supplement Obviously, this is not the case, but many people still buy supplements that make similar claims. So to help you identify the most important principles, we will rank them accordingly. This means getting on Lee the first few right is a lot more important to your health than getting only the last few right. Of course, our goal is to get all of them right. But such changes can take time, and it's often better to start with smaller changes first and work your way towards a complete diet. So the good news is that you can safely ignore the lesser important principles at first while focusing on the important ones, and you will still see amazing results only once you're comfortable with the bigger ones, should you also tackle the small principles. 5. Calories Explained: like I said in the last lesson. The single most important variable and determining diet success is your calorie balance from scientific standpoint. Whether you gain weight or lose weight is determined by the first law of thermodynamics, which states that energy cannot be created or destroyed. It can only be transformed from one type to another. Now, I don't want to turn this into a physics lesson. But when applied to dieting, the first law of thermodynamics states that your body weight is dependent on Lee on the difference between the amount of calories that you consume versus the amount of calories that you burn, which is known as your calorie balance. Before we go into the different forms of calorie balances, let's first talk about what a calorie actually is. A calorie is the amount of energy needed to raise the temperature of one leader of water by one degree Celsius, so that means a calorie is a form of energy measurement. When you eat your food, you're consuming the energy that is stored within the food. Your body then uses this energy to produce movement and keep your organism alive. Alternatively, if not all energy is used right away. It can also be stored for later use. Some energy can be stored in the muscles and liver as glycogen, but these stores Philip pretty quickly, so your body will then store any additional calories in the form of body fit back to calorie balance. There were three different states of calorie balances and you could only be in one state at a time. The first is a negative calorie balance. This, of course, when someone burns more calories than he or she consumes here, your body needs more calories to produce energy for your daily functions that it gets from your food. That means it makes up the difference by burning stored energy, meaning you will lose weight because the necessary energy will come from the breakdown of body tissue and negative calorie balance always results in weight loss. The second state is a neutral calorie balance. Here, a person's intake of calories is the same as the expenditure of activities and body processes. This means that all the calories you consume will be used for some form of body process, and your weight will remain stable now, of course, calorie intakes and activities on any given day are not going to be exactly 100% the same, but over the course of weeks and months and neutral calorie balance is quite possible. If your weight hasn't changed over the last few months, your calorie balance is almost always neutral. The third and last state is a positive calorie balance here, more energy is consumed through food and is being burned to produce body processes or movement. As I explained before in this case, the extra calories are stored. Is either glycogen and the muscle and liver or as fat. Okay, so now that you know the fundamentals behind calorie balances, let's see how all this dry theory can help us with actual real life dieting. What you need to understand is that your calorie balance will determine how much muscle you can gain and how much fed you can lose over any period of time. Why? Because calories are literally the building blocks of body tissue. If you want to build more muscles, you not only need to train, but you also need to provide your body with the necessary raw materials to form muscle cells. On the other hand, if you want to burn fat. You have to make sure that not enough calories are shuttled into fat cells to keep in the same size. I explained both processes in more detail in the muscle building and fat loss formula. 6. The best vegan food sources: second and importance in a healthy vegan diet and place after your calorie intake. Our food sources, whereas calorie balance, step on Lee with how much food is being consumed. Food sources refer to what kind of food is actually being consumed. If we look at foods on a more abstract level, there are four different factors on which we can judge our food and that will objectively have an effect on your health. The four factors of food sources are protein sources, carbohydrate sources that sources and they're micronutrients, meaning they're vitamins and minerals. So what this all comes down to is essentially the question of which foods should you eat. This, of course, is a huge question, because even though certain foods are universally regarded as healthy, not everyone has the same taste, and you will have to make sure to build your diet on foods you like. Otherwise, you will simply not follow it for a very long time. The one thing about a vegan diet is that we can already rule out all animal products, which decreases our number of food choices. This can be seen as a good or a bad thing, because it makes food choice easier but limits you in your variety, especially in regards to protein. Before I go into more detail on the right vegan foods for proteins, carbs and fats. I want to give you some general guidelines that will benefit you when you encounter new food and don't know if it should be included in your diet. Focus on these guidelines and make the changes. I'm about to tell you first before committing to a super complicated diet and also before spending hundreds of dollars on dining gimmicks or supplements. Okay, so how do you implement the four factors of food sources in your diet? So the average vegan will benefit from the following guidelines getting the majority of their protein from foods high in essential amino acids, getting the majority of their carps from mostly whole grains, fruits and vegetables, getting the majority of their fits from sources of unsaturated fats and consuming mostly foods high in vitamins and minerals. These air simple rules that will improve your diet so much that it will pretty much automatically become healthy Now I know these rules didn't contain any specific foods. To make things easier for you, our list foods that fit these rules in the next videos. But if you struggle to remember them, there isn't even easier rule the four rules I just mentioned in tow one. If you look at all the four rules closely, you will see that unprocessed foods such as vegetables, fruits, nuts and legumes all comply with them. There are also some minimally processed foods that do so, such as breads and some whole grain products. So you don't have to overcomplicate things here, and as long as you stick to these food categories, you will be fine. 7. Protein Explained: If you follow any fitness block or listen to any personal trainer, they will all agree on one thing. Protein is important. Not only is it important for building and repairing muscle fibers after exercise, but it actually has thousands of other essential roles in the body, including the production of antibodies for the immune system, manufacturing hormones and enzymes that are involved in most reactions in your body. Aiding in the digestion and absorption of food. Maximizing the transport of oxygen to tissues and providing structure from muscles, tendons, ligaments, organs, bones, hair, skin and all other tissues. For body composition purposes, protein is actually the most important dietary mattress Nugent. The reason for this is that muscle is literally made out of it. If muscle is the car, then protein is the metal out of which the parts are built. Prodi not only provides the building blocks for muscle growth, it also supplies the amino assets needed to reduce muscle breakdown. So, in essence, protein both builds new muscle and saves existing muscle from being lost. Both functions are very important and maximizing muscle and minimizing fed. Let's now look at what happens when you consume protein about 90% of the protein you eat is broken down into amino assets and becomes part of the amino acid pool that the body draws up on when it needs to build or repair muscle or any other tissue. Unlike carbohydrates and fend, which the body can store for later use, amino acids have no form or starch in the body, so it's important you have some protein every day. But wait before we continue. Let's clarify one thing. What are amino acids, anyway? Um, you know assets are the building blocks of protein and are necessary to support muscle growth. Amino acids are usually categorised as essential and non essential. There are eight essential amino acids, but you don't really have to worry about them too much. Just understand that your body cannot create them, and they must be obtained from foods and or supplementation on the other side. And non essential amino acid can be produced in the body by reconfiguring other amino acids 8. Quality vegan protein sources: protein quality can be measured in a number of ways. Most often you will heal the concept of bio availability, which describes what percentage of a protein that you consume is actually absorbed into the bloodstream. Another indicator of protein quality considers how much of the protein is composed of a central amino assets, which are those that your body cannot make itself and how much of the protein is composed of none essential amino acids, which are those your body can make itself. Obviously, sources that are rich in essential amino assets are of higher quality. In this sense, in general, animal protein sources are regarded as better because they include a higher percentage of a central Amina assets and are better digested than plant based proteins, which contain a lower percentage of a central immuno assets and are digested less efficiently. But like I said in an earlier video, this usually isn't a problem for vegans at all, because you still get enough protein for regular health. If your diet include sufficient calories, which is almost always does unless you're crash dieting. Another exception would be a diet that is comprised of Onley fruits, which I assume you aren't planning on doing. Also, people looking to build muscle need more protein than the average person, but I will talk about this in a later video. So for the average person wanting to set up a healthy vegan diet, great protein sources include peanuts among means, kidney beans, black beans, chickpeas, pumpkin seeds, chia seeds, oats and lentils. As you can see, a big part of that list is made up of beans, which are usually regarded as one of the best vegan sources for protests. And keep in mind that this is just a list of some of the highest plant based protein foods , and there are many others. For example, other nuts like almonds and wallets are also great and sore grains like rice and wheat. All in all, it shouldn't be a problem to get your daily protein requirement as a vegan, as long as you follow a balanced type that includes some of the foods mentioned before again. If you're looking to build muscle, things will change, but more on that in a different video 9. Carbohydrates explained: carbohydrates are the last of the three main macronutrients. Just as with fat and protein, they're a lot of debates around carbs. Before we get into these, let's first find out what carbohydrates actually are. Carves, airfone and foods, including fruits, vegetables, grains, potatoes, pastries and candy and are considered the body's preferred energy source. Where, specifically, carbs are sugar molecules that are a union of carbon, hydrogen and oxygen. Think of carbs as one or more sugar molecules that are bound together and broken down by the body to be used as fuel. When you consume high carb foods, you buy breaks them down into simple sugar glucose, which is then transported throughout the body to provide energy, fuel important reactions and maintain blood sugar levels. Any glucose that is not used is stored in your liver and muscles as glycogen, or if the stores are full as fat during high intensity activities such as weight training or springing your body, uses glycogen and converts it back to glucose for new fuel. If glycogen levels are low, hard workouts become increasingly difficult to complete, and your performance will suffer next to its importance for workouts. Carbohydrates have other benefits they include supplying the nervous system with fuel. Well maintained blood glucose levels will directly benefit the nervous system, which not only means better concentration but also better muscle recruitment or fatigue resistance and even more work out motivation. Much of the fatigue of long duration training is due to a tired, nervous system and not the result off sore muscles. So providing the nervous system with an adequate source of blood glucose is important for optimizing workout intensity and duration. Refueling glycogen stores, in addition to glycogen, is rule as a provider of energy for high intensity workouts. It's storage, and the muscle plays a role in the regulation of muscle growth. Low levels of glycogen by themselves have been shown to down regulate muscle growth that is just having low muscle glycogen levels, irrespective of training, intensity and protein intake, can temper muscle gains and increase the risk of muscle loss. This is just another reason why getting enough carbs is a very important factor when wanting to build muscle secreting insulin. The more carbs who eat, the more insulin is secreted. This is important because insulin has a profound effect on muscle growth when insulin is secreted into the blood that binds to target receptors on the muscle cell surface and increases muscle growth. Because of the powerful anabolic effect of insulin and the fact that car consumption secrets more insulin than the other micronutrients fed and protein carbohydrate consumption is anabolic muscle tissue. This means it helps grow it. 10. Quality vegan carb sources: As for quality carbohydrates, the best sources are unprocessed whole foods like fresh fruit, legumes, whole grains and many vegetables. These foods also contain fibre, vitamins, minerals and antioxidants. Foods made with refined grains have fewer of these nutrients and foods loaded with editors , usually at access calories. Hi carpe whole grain sources can be whole grain bread, whole grain pasta and whole grain cereal with no sugar. Of course, high carb fruits include bananas, mangoes, apples, oranges and pears. Hard card wounds include beings, peace and lentils. Other sources that I haven't mentioned but are also good include sweet potatoes and normal potatoes, brown rice and normal rice, Canoa old meal and two ts. 11. Fat Explained: fats are an important part of your diet, but often misunderstood. So let's find out what that really is all about and debunk a few myths along the way. Besides protein and carbohydrates, dietary fed is one of the three main macronutrients besides protein, one of the essential macronutrients. That means your body needs some Fetty assets to survive and cannot produce them from other foods. You also need fed to regulate a former production and to keep your skin and hair healthy. That also helps you absorb vitamins A, D, E and K, the so called fat soluble vitamins and lastly, fed sells. Insulate your body and help you to keep warm. One gram of fat has around nine calories, which is more than twice the number of calories in a gram of carbohydrates and protein, which each have four calories. Program. There are two main types of fit saturated and unsaturated fats saturated fence were long referred to as bad fats as it was believed that they raised her LDL. Cholesterol level cholesterol is a soft, waxy substance that can cause club or blocked arteries. Therefore, high LDL cholesterol can theoretically put you at risk for heart attack stroke and other major health problems. Nowadays, the effect of saturated fats on LDL cholesterol seems to be a lot less problematic than previously thought. And the debate whether saturated fat directly increases your risk of heart problems is still unsettled. But until we know more, it's probably best to limit foods that are high in saturated fats. Foods that contain a lot of saturated fence are animal products such as butter, cheese, whole milk, ice cream, cream and fatty meats. Some vegetable oils, such as coconut palm and palm kernel oil, also contain saturated fats. You can easily identify saturated feds as they're usually solid at room temperature. Unsaturated fats, on the other hand, can help you lower your LDL cholesterol. Most vegetable oils that are liquid at room temperature have unsaturated fats. Among the unsaturated fats. We can distinguish two kinds. Mona and saturated fence, which include olive and canola oil, and Polian saturated fats, which includes sunflower, corn and soy oil. One last type of fed that you will stumble across our transfats trans fatty acids, formed when vegetable oil is infused with hydrogen. This is often done to keep foods fresh for a longer time, the problem is that studies show that relatively small amounts of these fats will increase the risk of different health problems, including heart disease, Alzheimer's breast cancer, depression and war. Therefore definitely tried to avoid will limit foods with hydrogenated or partly hydrogenated oils such as heart, butter and margarine. 12. Quality vegan fat sources: There are three basic categories of fit. Unsaturated saturated and transfats and saturated fats can be further broken down into two forms. Mona and Situated and Polian saturated fats, including these healthy fats as part of a well balanced died, can result in lower cholesterol levels and help prevent heart disease. The body needs a moderate amount of fed to function properly and depending on the person, the minimum fat intake should range from 15 to 25% off all daily calories off this percentage. The main source of fed should come from unsaturated fits. Good vegan sources include avocados, olives and olive oil, nuts and nut butters. But make sure the nut butter is not highly processed flax seeds and flax seed oil and all kinds of seats like pumpkin or sunflower receipts. Next, we have saturated fats saturated feds are most commonly found in animal products like Freddie steak, dairy butter and cheese. Saturated fats, while not as bad as often made out to be, should generally be limited. But since vegans do not consume any of the foods mentioned, they're saturated. Fat intake is limited anyways, and lastly, there transfats, which are created by adding hydrogen tool equal vegetable oils to make them more solid. This increases the shelf life of many process fruits. They're definitely bad for your health and should be avoided, or at least limited. Here. Sources include basically any type of fast food and basically any type of fried food. 13. Macronutrients Explained: after you calorie balance. The second most important factor of your diet are your macronutrients macron notions of the three main nutrients your body needs to survive. You're but it's each micronutrient and relatively large quantities to function properly. So what are the three macronutrients protein, carbohydrates and die? Jeff Protein is one of the basic compounds of food and makes all life possible. Amino acids are the building blocks of proteins and help provide for the transport of nutrition's oxygen's and ways throughout the body. Basically, they provide the structure for all to shoot in our bodies. Carbohydrates are the main source of energy for a body and muscles, unlike fat and protein carbs are not essential mean. You could theoretically survive without, however, as you will see that it's not ideal. Cars are an important part of a healthy diet. They help regulate protein and fat metabolism and eight in the growth and repair of tissues . Just like protein, all carbohydrates contains four calories per gram. Unlike fete, which contains nine calories per gram, it is a central mobile production, brain function and other body processes, and you cannot live without it. There are potentially hundreds of different petty assets, but just a few dozen are commonly found in food. Sweet nutritionists, usually classified dietary, fed as either saturated unsaturated or transfer. It's all of which I will explain later in the course. Now that we have a broad overview off the three macronutrients, let's look at each individually, starting with protein. 14. How much protein do you need as a vegan: when setting up a vegan diet. One of the most common fears is that it will automatically lead to protein deficiencies while at the bunk. This belief in my video on the most common vegan myths, you should still know how much protein you need to consume to ensure long term health. We know that everybody needs some protein, but how much is enough? This question is tricky because it raises another one. Enough for what? In my fitness and muscle building courses, I usually recommend fairly high protein diets to ensure optimal muscle growth here. Arranged from zero point age toe, one gram per pound of body weight would be optimal. But what if you're an average person that might be active, but with a smaller focus on building muscle? In this case, your protein needs our love lower. The bare minimum would be around 0.3 grams of protein per pound of body weight per day. But since this value on li translates to around 40 grams of protein a day for most people, it shouldn't be a problem for you to meet again. This is only the minimum amount and going over it is not a problem. In fact, I recommend you shoot for a slightly higher value, even if you aren't looking to build muscle. Because of the benefits of high protein foods in regards to weight loss and satiety, somewhere around 0.4 to 0.5 grams per pound of body weight per day would probably be a good value. This is especially true if you're a vegan or vegetarian, because plant based proteins are generally digestive less efficiently, meaning your body will be able to absorb less protein from the same amount of food if it comes from plant based sources instead of animal sources. So you want to make up for this by consuming slightly more protein than your meat eating buddies. When talking about the protein intake for health, we should also discuss another extreme. Can you eat too much protein? The answer is most likely not as long as the protein comes from mostly unprocessed or minimally process quality sources, and at the same time you're higher Protein intake does not lead to critically low fat or carbon takes. Studies that reported kidney or health problems related to high protein diets, for example, from protein shakes usually did on Lee. So when participants had already existing health problems or if there are also consuming high amounts of process fruits and saturated fats. This is why the fear of some people in regards to protein shakes is usually unfounded. One thing to keep in mind, though, when you follow a very high protein diet is to drink plenty of water. Your body will produce more Yuria as result of a high protein diet, which isn't that per se, but a higher water intake will help flush out the Yuria faster. 15. How many carbs do you need as a vegan: In theory, carbs are not essential for our survival. This means there exists no minimum carp and take you need to consume every day. However, eating carbs does come with some benefits when done right. Like I said before, carbs are the most efficient energy source in food and therefore grade for physical exercise. This is why I recommend a fairly high carb diet in my muscle building and fitness courses. Next, the fiber found in many forms of carbohydrates, like whole grains, fruits and vegetables, eights in the digestion off other foods and keeps your G I tract healthy off course. In addition, these fruits and vegetables also come loaded with vitamins and minerals. Therefore, as long as the stick to quality carbs. It does make sense to consume a minimum intake of around 0.3 grams off carbs per pound of body weight per day. Going over this value will also be no problem again, as long as you stick to quality carbs. Don't overeat on simple sugars or candy, though. Those will definitely hurt your health and can lead to weight gain because of the high amount of calories 16. How much fat do you need as a vegan: in order to maintain your general health and fitness, you only need around 0.3 grams of fat per pound of fat free mass per day. You're fed. Freeman is everything in your body that isn't fat tissue. For example, muscle water and bone. This translates to roughly 15 to 20% of daily calories for most people and is a target value that you should not undercut both. When dieting to lose weight. Inter build muscle But as you know from my other videos, what type offense you eat is also important. Obviously, you want to limit your saturated fat intake, avoid artificial transfats and favor moment saturated and Polian saturated fats. Since most vegan diets include almost none of the foods that are naturally high in saturated fats, you should have no problem with this. So the only thing you have to worry about his transfats, which means you want to limit your consumption of junk, highly processed and fast foods. With this in mind, the question of whether you can consume too much Fred has to be answered with. It depends. Trans fats are definitely a health risk in excess, and saturated feds should probably also be watched. However, if you follow a diet high in monounsaturated fats coming from foods like avocados or olive oil, like in the case of most vegan diets, there's no reason to worry about it's health effects. In fact, Mona and saturated fats, even when they're consumed in large quantities, are generally regarded as very healthy. We know this from studies related to the so called Mediterranean diet, which is popular in certain parts of southern Italy and Greece and includes very large amounts of monounsaturated fats, especially olive oil. 17. Nutrient Timing Explained: nutrient timing is the concept of when you provide your body with certain nutrients. It could be further broken down into several aspects. Meal timing, which refers to what time of the day you eat your meals. New Frequency, which describes how many meals are eaten per day, means spacing refers to how far meals are actually space. So, for example, three hours apart of each other and your macronutrients split in each meal. So are all the meals evenly split in regards to protein carbs and fats, and lastly, you also have pre and post workout meals. So is there an ideal time to eat before and after working out? In theory, all these factors could be mixed together to result in endless possibilities for nutrient timing. You could, for example, it's six meals a day, which was the traditional advice for fitness enthusiasts for a long time. Or you could fast for part of the day and gorge during a short window of a few hours, like intermittent fasting proponents do. You could also change the size of your meals and divide them into bigger and smaller ones, or you could size them evenly off course. There's also the possibility to eat certain things before and after your workout, or maybe even during if you're somewhat familiar with the most common dieting trends, you know that they're actually advocates of all these dieting styles, even though they seem to contradict each other quite a bit. What most of them forget, however, is that nutrient timing Onley makes up a small fraction off the effect your diet will have on your house. If all the other factors beneath it on the nutrition pyramid have been accounted for, this one only makes up around 5 to 10% of overall results. This alone should be enough reason to not freak out about nutrient timing too much. It's just not worth the effort. Of course, there are still some things you want to keep in mind when designing or died, which we'll talk about in the following lessons 18. Nutrient Timing For vegans: with all these different died recommendations and popular diets out there, it can be easy to get confused. Do not lose track of what's important and proven to work. I will now summarize what we know about nutrient timing from research and actual data. First of all, pre and post workout nutrition Do improve workout performance and recovery. This is especially true of your pre and post workout. Meals are high in carbs and protein now. Since exercise is important to health, we could say that this would be a health benefit off nutrient timing. Another possible argument for nutrient timing would be that regular protein intake supports the maintenance of muscle mess. This is because our bodies cannot store unused protein like that, can store a news carbs or fed when extra protein is consumed and not used to repair or grow tissue and will be burned up immediately and not stored for later use. If the body then needs protein at a later point and cannot find any in the digestive track , it will turn to your muscles and break down muscle tissue to provide the proteins required for vital functions. It does therefore, make sense to provide a constant supply of protein to the body to prevent the breakdown of muscle tissue while also ensuring that dietary protein is used for the formation of new tissue, for example, muscle growth. Now, with these two arguments in favour of nutrient timing, does this mean you should perfectly time your meals? Not really. First of all, the two points I mentioned before are only important. If you're an athlete or looking to build muscle mass, the average person doesn't really need to care about them unless, of course, they're pursuing such goals next. There are also a number of arguments against meal timing which I will discuss now. We know, for example, that all kinds of new frequencies and overall health, which is what this course is all about. Studies the compared different varieties of eating schedules from six meals a day on the one end through alternate day fasting on the other, found that it is possible to maintain great health with all of these setups, as long as calorie, macronutrients and food sources were controlled. So these results do suggest that notion timing in regards to health is not an important factor at all. We also know that the myth of eating more smaller meals to keep your metabolism running and therefore burning more overall calories is false. When total daily calories are equal, there is no difference and metabolic rates between eating several small wheels a day and one big meal. While researchers did, in fact find that your metabolism does slow down a bit when you don't eat for an extended time, it speeds up immediately. Once you eat a big meal again, therefore, it canceling out all the difference. Smaller meals simply create a smaller boost metabolism, so the overall metabolic rate, when measured over a day, is basically the same for both set ups. Another common myth is that breakfast is the most important meal off the day, and missing it would be devastating to your health. This is not true. In fact, most myths related to the importance of one certain meal our faults. This also includes the example that you shouldn't eat carbs at night. The study simply don't support this, and the only time where it's important to provide your body with certain nutrients is before and after your workout, as I mentioned earlier. Unfortunately, this also means that if you don't enjoy a large breakfast, you can keep it small or even skip it as long as you make up for it later in the day, saying with any other meal, of course. 19. Nutrient Timing Recommendations: There are a number of nutrient timing recommendations and implications based on what I presented over the last lessons. First, nutrient timing is not as important for health as many people make it out. To be off course. If you're an athlete or looking to build muscle at the fastest rate possible, then your meal timing will matter. And I recommend you take my fitness nutrition course where I explained how to do this in more detail. But if you're only concerned with general health meal, timing doesn't play a big role, and you can be healthy even when following extreme diet setups like alternate Day fasting. This is good news because it means you don't have to be meticulous about your timing and don't have to stress out about getting your nutrients at the exact time every day. Don't freak out of one day. You miss a meal, for example. It's not going to hurt you in the long run off course. This also means you shouldn't expect big health improvements when all your change in your diet is how many meals you eat or when you eat them. Focus on the lower parts of the notion. Pyramid first to make sure you read the big benefits there. None of all that being said, I do have some recommendations for the average person. They will make your meal planning easier and less stressful. First start off by planning for 3 to 6 meals per day. You can also include Cenex as long as they fit into your total calorie and macro split. Simply choose um, you plan that fits your lifestyle best next to avoid cravings, it's a good idea to spread the meals evenly throughout the day. The traditional diet plan off a breakfast, lunch and dinner with one or twos. Next one between will do perfectly. You can push the last meal of the day pretty late if you usually have hunger cravings before going to bed. Lastly, make sure to monitor your individual feelings of hunger to adjust to those times. Most of us aren't that hungry in the morning, so you don't need to eat a big breakfast. This will leave more room for larger mutes later in the date. For example, in your lunch for dinner, you can also leave more time between earlier meals so you can eat more frequently later, so eating a bit in the morning and then waiting for 4 to 6 hours before lunch might be a good idea. That way you don't have to wait too long between lunch and dinner. 20. Supplements introduction: last on the list of the ingredients of a healthy diet are supplements. We all know that supplements can never replace proper diet, planning and nutrition, but they can still provide some benefits. This is especially true for nutrients that aren't as common and normal foods and therefore are tougher to get from our regular diet. Also, when you travel a lot or simply lead a busy lifestyle, supplements can make your life a lot easier. Which is why, even though their overall effect on your health small, they do have a place and the well rounded diet. Unfortunately, with so many different supplements on the market, it can be difficult to choose the right ones. I remember how intimidated I was after my first visit to the local supplement store, where they had literally hundreds of powders, bars and pills. It's also have full that most supplement ends make promises that are often exaggerated and sometimes even flat out lies. You should always be skeptical when someone tells you that their new product will provide health, energy or something similar if you simply take it every day. The truth is that the supplement industry is huge, huge, as in billions of dollars. It is also true that most of that money is spent on worth. Assemble mints that will have any effect on your overall health. So to help you find the ones that are worth their price take, Here's my shortlist off the best supplements that are proven to improve your health. First Vitamin D Vitamin D is a vitamin. We need to absorb and use phosphorus and calcium, and for the normal growth, development and maintenance of bones and teeth. It's involved in regulating your heartbeat and protects against muscle weakness. Our bodies main source of vitamin D is sun exposure, and this could be a problem for people during the winter where those that live in colder parts of the world. That's why a vitamin D deficiency is relatively common in adults, particularly older adults, mainly because of limited exposure of bare skin to sunlight. People who typically wear clothing that covers all or most of their skin and those who are homebound have an increased risk of deficiency. If this applies to you, consider supplementing with 1000 to 2000 you, which stands for international units of vitamin D a day next, zinc, zinc is needed for the body's immune system to properly work. And since the body doesn't have a specialized storage system for him, we need to consume zing every day. Now, even though most people get enough zing from their diet, supplement again can make sense. If you have a weak immune system and often suffer from colts, it can also help with acne and other skin problems. And it's popular in combination with vitamins E. Make sure, though, that you stay under 40 milligrams a day because too much zinc can be toxic long term. And lastly, omega three fatty acids, which are usually found in fish oil. But they're also vegan alternatives like flax seed oil, Army, Guthrie, Freddie assets held with Healthy Bone Girl maintained healthy cholesterol levels and strongly omits. Okay, so these air common supplements that I recommend you take for general health in other videos, I will go into more detail on supplements for certain situations, like when you want to further boost your immune system or want to avoid deficiencies common among vegans 21. Can you build muscle on a vegan meal plan?: with vegan diets gaining in popularity. Many people don't just want to feel great following a plant based diet, but they also want to look great. This means they want to build muscle and loose fed while still adhering to a vegan diet. Of course, we know that it's possible to lose fat with a vegan diet. But what about muscle growth? Can you build a significant amount of muscle on a vegan diet? Another way of putting this would be. Do you necessarily have to eat meat, X and or dairy to become more muscular? So in this video, I will answer this question from a nutritional standpoint. That means we will only talk about your diet and not about your training. I will assume that you already follow a well designed workout plan and apply the most important principles, like focusing on compound lifts and implementing progressive overload. If you don't know what these terms mean, check out my courses and videos on the ideal muscle building workout. Once you follow a good workout plan, your body needs certain diet requirements to build muscle. The most important ones being a small calorie surplus and enough protein during your workout, you damage your muscles, and the excess calories, along with the high protein intake will enable your body to repair your muscle tissue and build more than you had before. For a muscle growth, the ideal protein intake lies anywhere between 0.8 grams one gram per pound of body weight per day. So the question really is if you can reach this amount through a plant based diet and the answer is yes, definitely. But it will require more planning. Here's why vegan foods are generally lower and protein, which means that you will have to eat more of them to reach your daily require. In fact, some plant foods like broccoli or spinach are so low that it would be impractical to use them as your primary protein source. You would simply have to eat too much to get anywhere as much as from animal sources. There's also another aspect, which is protein quality. On average, animal foods not only have more protein than planned foods, but they also contains a higher percentage of essential amino assets program and are better digested and absorbed. That's why I lean meat and dairy products have been the go to foods in the bodybuilding community for so long. But like I said before, this doesn't mean you can't build muscle on a vegan diet. You just have to account for these drawbacks and your meal plan. There are plenty of high protein plant based foods available. You just have to know what they are if you include them in sufficient amounts in your diet , you can consume all of the protein and amino acids that your body requires for optimal muscle growth. So examples include peanuts among beans, kidney beans, black beans, chickpeas, pump conceits, china seeds, oats and lentils. A few servings of these throughout the day, and you will consume a significant amount of protein very quickly. Just to make sure, though, to get enough protein, I would advise you also take a vegan protein powder supplement. The best ones are usually rice or pea protein powder, or, if you can get your hands on one a vegan bland of both. Take 1 to 2 scoops of them per day, and you will be set now that I talked about protein intake. There also felt requirements for health and home or production, and a good amount of carbs to fuel your workout. These two won't be a problem, however, because vegan diets are full of nuts, avocados and olive oil, which are all great sources of unsaturated fats. As for carps, you will be consuming a high amount of them anyway due to the high intake fruits, vegetables and whole grains. So this isn't a problem, either. The one thing you do want to pay close attention to those is your overall calories. As a vegan, you will have to eat a lot of food to reach a calorie surplus, so there's actually a chance that you will under eat. One way of avoiding this is to increase your fat intake, for example, through olive oil, which is more calorie dense than most vegan sources of carbs or protein. Make sure, though, that when you do this that you still reach a macro requirements off protein and carbs every day. As you can see, the bottom line is that you conditionally build muscle and strength on a vegan diet. It's not the diet itself. That's the problem. But you have to put in more work and pay more attention to your individual diet plan, so make sure you know what you're doing and do your research beforehand. 22. Vegan Foods For Energy: foods for energy is a tricky topic. Why? Because in theory, all foods provide calories and therefore energy. This would mean that high calorie foods like a cheeseburger or other types of junk food, should be best for energy. But obviously, this is not the case. If you're also concerned about long term health, so what foods are healthy and provide you with an energy boost? Here's a quick list with the best options first, all types of quality carbs, even though carbohydrates are vital to your survival. There in the body's preferred energy source. When you consume carbohydrates, there quickly turned into blood glucose and provide immediate energy. They will then be converted and took glycogen for later use or to fit. If you consume more calories than you expend, our rain also almost completely relies on glucose. For energy. Cars become especially important, the more intense your exercise. Obviously, during physical activity, your energy needs increase, while feds provide 80 to 90% of your energy during normal daily activities. Carps takeover. When you start doing moderate to high intensity exercise when consuming carbs, make sure to focus on unprocessed for minimally processed sources like sweet potatoes, brown rice and whole grain breads or pasta. These are more nutritious and also high in fiber, which is important for digestion. Next fruits, while foods are also carbs, I want to mention separately because they're more quickly digested than the carbs I mentioned before. So if you need a quick boost of energy, go with an apple or a pear to get you going. The high abundance of vitamins and minerals will also benefit your health, and his wife routes away better for quick energy than process sources of simple carbs like chocolate, coffee and tea. Thes two options won't surprise you. We all know that caffeine can provide a quick energy boost to get you through the work day if you prefer a steady supply of caffeine tried to you rather than coffee, which the body takes longer to break down. You can also use these Catherine sources before you work out, which will increase your performance quite a bit. Make sure, though, to not overdo this as your body gets used to the caffeine intake and will require larger and larger doses over time and lastly, anything that you are deficient. A lack of energy is often due to a nutrition deficiency, which is why my last tip is to do a blood test if you believe this could be the case, many people that live in colder parts of the world are deficient in vitamin D, for example, among athletes, common deficiencies are vitamin C, iron and magnesium, which can all be treated with simple diet adjustments or by taking the right supplements. Vegans and vegetarians are prone to let calcium and vitamin B 12. So if any of this applies to you, make sure to check for deficiencies. Bring your nutrient level back to normal. We'll give you a huge energy boost and will definitely improve your quality of life. 23. vegan foods to boost metabolism: eating the right foods when wanting to lose weight is important. Therefore, when setting up their meal plan, many people not only look for foods which are filling while also low in calories, but they also look for hoots that can boost their metabolism. It's a pretty awesome thought. Imagine eating and great food here and there, or adding some spicy curry to your dinner, and you would magically burn a few 100 calories Maura Day. But does this idea hold any truth? And what are the true medical ism? Boosting fruits first to the basics. Weight loss always comes down to a proper calorie deficit. This has been proven in hundreds of studies and can be considered a scientific fact for lack of a better term. No diet in the world will make you lose weight unless it also includes a color deficit. Now, what exactly is a calorie deficit anyway? From a scientific standpoint, whether you gain weight or lose weight is determined by the first law of thermodynamics, which says that energy cannot be created or destroyed. It can only be transformed from one type to another when applied to dieting. The first law of thermodynamics states that your body weight is dependent on Lee on the difference between the number of calories that you consumed versus the number of calories that you burn, which is known as your calorie balance. Okay, lets say you already have a calorie deficit in place, so you already fulfilled this requirement, and now you're wondering of certain medical ism. Boosting foods would get you to your target weight faster. The answer is yes, but they're not the foods you're thinking about. The idea of medical ism boosting foods is usually based on either acidic or spicy foods like lemons, grapefruits or curry and saffron. People assume that since our body often reacts with a stronger than usual reaction to these foods, for example, think of the hot feeling in your mouth when you eat spicy curry that these fruits will also boost your metabolism. Now, while this is kind of true, the effect is almost too small to notice. Studies actually measured the effect of spicy food and only saw about an 8% increase in medical ism right after the participants ate their meal. This means that the increase will result in only a few calories that you probably won't notice in the long run now. With that being said, there are other foods that you can use to lose weight because they require more energy to be processed by the body. The phenomenon I'm referring to is called the thermic effect of food, and it basically describes how many calories are burned to digest certain foods. While the thermic effect of food also won't do wonders by itself and without the proper calorie deficit, its impact is a lot greater than that of spicy or acidic foods. Now what foods have the largest thermic effect basically all types of protein, followed by all types of unprocessed carbs, followed by fats, both food categories. So protein and carbs are also more feeling than fats, which helps prevent overeating. And they're also great for fitness diets to build muscle. So the bottom line is that the common notion of medicalizing boasting foods is mostly hype , and you should instead focus on proper meal planning. And the calorie deficit. Proteins and unprocessed carbs should make up a big part of that meal plan, and we'll give you a small advantage because of the thermic effect of food 24. The truth about cheat days and cheat meals: Okay, let's not talk about one of the most controversial topics. There is fitness and nutrition, and that is cheat days and cheap meals. I will start with the smaller version of the to the cheap meal. Let's assume you've been eating clean for most of the week, consuming healthy foods like old meal rice and veggies. And now you're wondering if it would be OK to sleep in that chocolate bar at the end of the week without compromising your results. This is what's typically known as a cheat meal, a small amount of junk food that you including your diet as a reward for the hard work you've been putting in. So are cheap meals. Okay, is having some high sugar, high fat food here, and they're going to have any negative effect on your muscle building or fat burning progress? The short answer is no. As long as you keep your calories and macros and check. Remember what I taught throughout the course. Calorie balance and macronutrients are the most important aspect of your diet. Your body does not view your diet within the context of individual food items. It does not distinguish between the potato, a cup of broccoli and a Snickers bar. All it seizes the entire diet as a whole. The total calories, proteins, carbohydrates, fats, fibers and micronutrients all combined into one giant ball off Trudeau Group. If you're eating clean the majority of the time and then have a slice of pizza, it's not as if a giant red light begins fleshing within your body. Head storage doesn't go into overdrive, and your health and energy levels will not plummet. Remember, the proper nutrition is all about the big picture. The key is simply moderation tracking. That's why I always tell my students that 80 to 90% of the diet should be coming from traditional clean and healthy foods. And the remaining 10 to 20% can come from whatever foods they like, as long as they fit their total daily calories and proteins, carbs and fats. This will ensure that your needs are being fully met when it comes to quality protein, fiber and micronutrients. But it also easy with 10 to 20% of your total calories to play around with. However you like, as long as you stick to the basics of correct dieting. Cheat meals are not going to magically cost you to get fat or lose muscle. I know that a lot of fitness scores on instagram or YouTube preach that they can eat clean 24 7 And that's fine if they have the time and energy to do that. But the average person is often under a lot of stress and requires a more flexible approach to dieting. Just remember that this isn't a free ticket to begin eating tons of ice cream and pizza. The flexible foods that you include still need to reasonably fit into your overall diet as a whole in terms of calories, proteins, carbs and fats. And that's the problem with cheese days. Instead of cheat meals, G days our entire days, we don't watch your calories and macro and take and just eat whatever you like. In its simplest form, fat loss always comes down to a numbers game based on your total calorie intake versus your total calorie expenditure. In other words, in the big picture, over the course of a few days and weeks, you must maintain a net calorie deficit by burning more calories than you consume. If you don't have a proper calorie deficit, in place, you aren't going to lose anything at all. Individual cheap meals won't significantly affect this, but entire days can. For example, let's say we're sprawling, a standard deficit of 500 calories below your maintenance level. This would mean that over the course of six days you have created a total deficit off 3000 calories. If you now go ahead with your cheat day on the seventh day, every calorie that you consume above your maintenance level will be directly counter acting . That 3000 calorie deficit you had in place. Everyone is different, of course, and has different appetites. But trust me when I say that you can easily eat 1500 calories above maintenance on your cheat day. That would already cut your weekly deficit in half. Now imagine going all out and eating 2000 or even 3000 calories above maintenance. That way, you basically use all the progress you made throughout the week. All it takes is a couple high calorie restaurant meals, some cake and some ice cream for dessert. So direct things up. Always keep an eye on your daily and weekly calories to lose fat. Make sure that you stay at a deficit, and as long as you account for the right proteins, carbs and fats, you will be fine. Cheap meals probably won't affect us, but she days most definitely can. At the end of the best approach is always to develop a flexible diet that fits your individual lifestyle and preferences. 25. How to get enough vitamin a as a vegan: Vitamin A is a fete soluble vitamin that you need to maintain your eyesight and prevent night blindness. It can also improve your immune system. It helps with fed storage and protects against colds and flu and some infections. Vitamin A is considered an anti oxidant, which means it protects cells against oxidants, which remove electrons from cells, thus decreasing the risk of cancer and other diseases. You also need vitamin A to grow new cells, lower cholesterol and reduce the risk of heart disease and stroke. On top of all, that vitamin A slows the aging process. So where can you get Vitamin A is A B? Vegan diets generally include very good sources of vitamin E. What you have to understand, though, is that Onley animal foods contain preformed vitamin A, but it can be synthesized from compounds called keratin nights, which are found in plant foods. The most famous corrupt annoyed is better charity, which you're probably already familiar with to meet your vitamin A requirements. As a vegan, you want to consume at least one very good source every day. Good options include leafy green vegetables, sweet potatoes and carrots. Even easier to remember is that pretty much all green, yellow and orange vegetables contain vitamin eight. For example, a single serving of sweet potatoes, carrots and even pumpkin pie has more than 100% off the recommended daily value. To increase your absorption off the vitamin, consider adding small amounts of fat with meals. That's because, like I said, vitamin A is a fed soluble vitamins. Cooking carrots, for example, also makes vitamin more accessible to the body. Unfortunately, this is also one reason why most raw food diets and low fat diets are not recommended for vegans. So how much vitamin A do you need? The recommended daily intake is 900 micrograms per day and men in 700 micrograms a day. In women, microgram is 1 1000 of a milligram, so very little signs of vitamin A deficiency, including night blindness and Scalea skin. But most likely you're already getting enough it through a balanced diet, so supplementation is usually not necessary. 26. How to get enough vitamin b as a vegan: vitamin B 12 is a vitamin required for a number of vital functions, among them energy production, blood formation, DNA synthesis and reproductive health. It is created by a bacteria and found primarily in animal products such as meat, dairy and eggs. That's because animals get their vitamin B 12 by eating foods that are covered in this bacteria, or from the bacteria that are already in their digestive system. Even though we as humans also have a lot of bacteria in our gut, they usually concentrate in the colon, where B 12 might be produced but cannot be digested. For this, it would have to be found in the intestine, where the necessary bacteria is not present. So if you don't consume any animal products, you run the risk of a vitamin B 12 deficiency. In fact, B 12 is usually cited as the most common deficiency in vegans, and more than 2/3 are believed to suffer from it. The usual deficiency symptoms can range anywhere from loss of energy tingling, numbness to blurred vision and poor memory. So it might be difficult to spot a deficiency unless you're actively looking for another problem is that these symptoms develop gradually over months or sometimes years before you will notice them. It should be noted that to special groups of people are at any even higher vis of B 12 deficiency. Long term vegans who have avoided all types of animal foods over years, and breast fed infants if their mothers intake of B 12 is very low, especially in infants, and efficiency can be dangerous as it can lead to irreversible health problems. Fortunately, the good news is that vitamin B 12 deficiencies can easily be avoided by vegans. There are a number of B 12 fortified foods like cereals, soy milk and nutritional east or, if you want it even easier, route go with supplements. The FDA is recommended. Intake is 2.4 micrograms a day from normal adults in a slightly higher does of 2.8 micrograms. For nursing mothers, this translates to taking a B 12 supplement containing around 10 micrograms once a day, since not all of it will be absorbed by the body on occasion, you will also see supplements dosed a lot higher. For example, at 2000 micrograms, these were supposed to be taken only once a week and might be more convenient for some people if you're wondering if you can take too much for B 12. Studies have shown no tosic effects, so you probably don't have to worry about overdosing it. But I would still stick to an intake of less than 5000 micrograms per week. Of course, if you're not sure if you're getting enough or maybe getting too much, you should always talk to your doctor and get your levels checked. 27. How to get enough vitamin c as a vegan: Vitamin C is a superstar among the vitamins and acts as an antioxidant, which we need for more than 300 metabolic functions, including new tissue growth and repair. Many diseases are caused by low levels off anti stress hormones, which vitamin C helps to produce. It also helps wounds and burns to heal and protects against abnormal blood clotting. So where can you get vitamin C? Literally? Just eat a plan and you get a decent amount of vitamin C. For high levels of vitamin C. Try Berries, Citrus fruits and green vegetables like broccoli, brussel sprouts and green peppers. Really, few vegetables like spinach are also great source. Even some breakfast cereals are fortified with vitamin C as an added benefit. When you eat vitamin C at the same time as aren't it will help to absorb more of the iron. The recommended daily intake is around 90 milligram for men and 75 milligrams per day for women, which will most likely get through a normal diet. So chances are that you don't need to supplement your vitamin C intake, but it can make sense to help people boost their immune system, especially when you're sick or starting to feel sick. 28. How to get enough vitamin d as a vegan: vitamin D is a vitamin. We need to absorb and use phosphorus and calcium, and for the normal growth, development and maintenance of bones and teeth. It's involved in regulating your heartbeat and protects against muscle weakness. We also need it for cell growth and new your muscular function, and to enhance our immunity. Vitamin D is somewhat unique because your body can produce it when our skin is exposed to the sun's ultraviolet race. Besides that, eggs, dairy products and fish oils contain significant amounts of vitamin D, all of which vegans do not consume. That being said, most people and not just vegans don't get enough sun exposure, which is why vitamin D deficiency is relatively common in adults, particularly older adults, mainly because of limited exposure of bare skin to sunlight. People who typically wear clothing that covers all or most of their skin and those who are homebound have an increased risk of deficiency. Also, keep in mind that it's very difficult for anyone to get the required daily amount from food alone. So what should you do? Do a blood test and check your vitamin D levels if you are deficient? A simple vitamin D supplement can help you out, and it can really work wonders. I have seen people who used to be tired and unmotivated all day become full of energy and motivation just by increasing their vitamin D intake. When choosing a supplement, be aware that some types of vitamin D are non vegan friendly. Vitamin D two is always suitable for vegans, but vitamin D three can be derived from animal sources such as sheep's wool, or like in which is a big, unfriendly source. 29. How to get enough vitamin e as a vegan: Vitamin E is a fat soluble vitamins, which has a number of important functions in the body. The main benefit of vitamin E is that it acts as an antioxidant, which means it protects the body from the damage costs by using oxygen every time your body uses oxygen, this house produce free radicals as a byproduct. These free radicals condemn cause damage to the body. However, anti oxidants prevent and repair the damage caused by free radicals, meaning that vitamin E can provide significant protection toe all your body's cells. Apart from this, vitamin E provides further benefits, which include the effective preservation of foods, prevention of diseases such as cancer and diabetes, promotion of a healthy nervous system, protection against heart disease and protection of the eyes. Men are advised to consume around four milligrams of vitamin D daily, and women should consume around three milligrams, which you probably get through your novel diet. Since vitamin E is a fat soluble vitamin, you will not pee it out if you're getting too much of it. That means there is a risk of overdosing and supplementing it without consulting a doctor and doing a blood test first is not recommended. 30. How to get enough vitamin K as a vegan: vitamin K is needed for blood to clot. It's also essential for growing and repairing bones, and it converts. Glycol is into glycogen, so our livers construe, or it vitamin K is highly concentrated and leafy greens, Chris affairs, vegetables and fruits. Let's first talk about Leif agrees. Of course, there are countless reasons why you should be eating. Leafy greens. Spinach, kale, Swiss chard, mustard greens and romaine lettuce are not just high in vitamin K, but many other nutrients. Kale, spinach and collard greens are the ones most packed with it. All three providing more than the R D I a vitamin K in just one cook up next, our crews affairs vegetables. These include foods like broccoli, Brussels sprouts and cabbage. Similar to Kalen, Spanish Brussels sprouts and broccoli provide more than the RD I off vitamin K in one cup. This time it's measured raw, though, and lastly, fruits. Fruits high in vitamin K include blueberries, prunes and grapes. One cup of blueberries will provide around 1/3 of your party I and in case you were wondering how high you're already, I actually is. Men need around 120 micrograms a day, and women around 90 micrograms a day. You will usually get enough vitamin K through your diet, and deficiencies occur only rarely. However, a deficiency of vitamin K may occur when taking certain drugs. The classical sign of vitamin K deficiency are excessive hemorrhaging and bleeding. Also, vitamin K deficiencies might be in contributor to osteoporosis. The two groups most Everest for vitamin K deficiencies are newborn babies and people with malabsorption disorders. That's because vitamin K doesn't cross the placenta barrier easily, making it difficult for the fetus to receive enough of it. So the bottom line is that I would advise you to stick to the foods I outlined before, and if you are uncertain about your idea like intake of vitamin K, speak to your doctor to make sure you're not deficient. 31. How to get enough calcium as a vegan: calcium supports muscle function, transmits nerve impulses, helps cells to communicate and is involved in the release of certain hormones. Most of the calcium is stored in our bones and teeth where is used for structural purposes . In fact, calcium is among the most plentiful nutrients in our body. That doesn't mean, of course, that you can become deficient in it. When you don't get enough calcium, you automatically increase your risk of developing certain diseases. Most notably, osteoporosis is symptoms of a minor calcium deficiency can include things like numbness, muscle crams or muscle twitching or appetite, weakness and brittle fingernails. A full blown deficiency will result and mental problems, dermatitis and delayed development of infants. Interestingly, it was long believed that beings needed less calcium that meat eaters and were therefore at lower risk of developing calcium deficiencies. However, this claim has been debunked in recent years. Basically what happened is that some studies showed that eating meat cause test subjects to excrete more calcium in their urine. This was because animal protein has an Acidifying effect on the blood, so they believe that calcium was released from the bones to neutralize the blood and restore its normal ph value. The problem is that calcium is released from the bones and excreted in the urine all the time, and recent studies have shown that higher protein intake can actually increase calcium absorption from food. So the bottom line is that vegans most likely need to consume the same amount of calcium as non vegans, which is around 1000 milligrams per day for most adults, or 1200 milligrams per day for adults over the age of 50. Most people get their calcium from yogurt way protein supplements, milk or cottage cheese, which vegans do not consume. Now. There are also great planned sources of calcium like bok choy, kale, mustard greens, turnip greens, broccoli or chickpeas. But if we look at the studies, they tend to show that most things still don't get enough of it and might be deficient. Therefore, vegans are encouraged to aim for at least 600 milligrams of calcium per day, which can be easily covered with a good calcium supplement 32. How to get enough iron as a vegan: iron is a trace mineral needed to make red blood cells carry oxygen in the blood and energy metabolism. Iron deficiencies are fairly common in North America in Europe, so it's worth paying special attention to make sure we're getting enough of it, not just as vegetarians or vegans. It's if you get too little iron, your immune system will suffer and you will feel weaker and more tired. Therefore, the RT I is around eight milligrams for adult man and more than twice that at 18 milligrams per day for adult women. That's because women was more iron during their periods. Pregnant women should get even more at around 27 milligrams per day. What you have to understand is that iron comes in two forms from animal products called heme iron and from plant products called non Homeyer. Because of him, iron is more easily absorbed from your diet than non heme. Iron. Vegans are often recommended to aim for a higher daily intake around 1.8 times that of the normal rd I. However, this multiplier is not based on actual research, but seen as an educated guess. Whether or not vegans and vegetarians really need more iron is still not entirely clear. That being said, those who consume no meat should make sure to include more iron rich plant foods in their diet. You are a few options. Legumes include lentils, soybeans, tofu, 10 pay and lima beans. Good grains include Canoa, brown rice and oatmeal. Nuts and seeds that qualify include pumpkin pine, pistachio son flow and cashews and vegetables would be tomato, Swiss chard and collard greens. There are also iron fortified foods such as cereals and rich breads and certain plant milks . Another good tip to increase non heme iron absorption is to eat them along with foods high in vitamin C. For example, when you eat beans, you can include some tomatoes for lemon juice. Peppers are also high in vitamin C, and certain iron sources like leafy greens or broccoli, already also contain vitamin C. One more thing, since iron can be toxic and very high doses, which you probably won't reach through normal foods but might through excessive supplementation. The best way to figure out if your iron levels are in the healthy range or whether supplements are really necessary is to get your blood checked by your doctor 33. How to get enough magnesium as a vegan: magnesium is a mineral involved in many biological processes, including protein synthesis, muscle and nerve function, blood glucose control, blood pressure regulation, DNA synthesis and energy production. The RT I from magnesium is around 420 milligrams a day for men and 310 milligrams a day for women. Like calcium, much of our magnesium is stored in the boats. This could make it extremely difficult for anyone tests to give an accurate account of magnesium levels in the blood. Among the vegan foods, highest and magnesium are green vegetables, nuts and seeds and oats. The reason green vegetables are so high in magnesium is that chlorophyll, which gives the vegetables its green color, contains magnesium in its chemical structure. For example, can spin ish is extremely rich in magnesium, containing 160 milligrams in a cup. Similarly, cooked beet greens contained 98 milligrams per cup, and cooked artichoke hearts contained 100 milligrams per cup. As for nuns and seeds, they're all high in magnesium, but the exact amount varies between the different types. For example, one ounce of pumpkinseed kernels contains 151 milligrams of magnesium. One ounce of almonds contained 78 milligrams and one ounce of peanuts contains 50 milligrams. Lastly, boats are also packed with magnesium having nearly 300 milligrams per serving, and to this, their high fiber and potassium content. And you have the perfect morning food, which is also extremely cheap. What about supplementation? Even though studies have shown that the magnesium intake of the average person is likely to be below the RT I, it's difficult to say whether you need to supplement or not without knowing your details. So please talk to your doctor first. This is also since acute signs of deficiency are in common because much of the bodies magnesium is stored in tissue and there's plenty of it to draw from if you're not consuming enough, if you have a chronic deficiency, though, this can lead to a weak muscle, contraction, fatigue, disruption and minimal stability, abnormal heart rhythms and even personality changes. 34. How to get enough zinc as a vegan: zinc is found in cells throughout the body. It is needed for immune system to properly work and plays a critical role in cell division , cell growth, wound healing and the breakdown of carbohydrates. Singh is also needed for the senses of smell and taste during pregnancy, infancy and childhood. The body needs in to grow and develop properly. Since the body doesn't have a specialized storage system for it. We need to consume zinc every day. The majority of it in the average diet comes from beef and poultry, but there are vegetarian and vegan friendly sources. The most important ones include beans, legumes, nuts and old meal. As for beans and legumes, go with kidney beans, black beans, garbanzo beans or lentils. One thing you have to keep in mind, though, is that plans contain a compound called Fight eights that decrease our body's ability to absorb zinc. To reduce the amount of fight eights and beans and legumes, soak them first or buy from brands that come pre soaked. When you prepare them, cook them until they're soft so they can be more easily digested. When we look at nuts and seeds. Some of the best sources are walnuts, pumpkin seeds, sunflower seeds, cashews, pecans, almonds and GS seats. If you eat a variety of these daily, you will definitely increase your sink and take quite a bit. Another bonus is that these foods are also great sources of magnesium B, vitamins and iron. But keep in mind that nuts are generally more calorie dense than most other foods due to their high fat content. So if you're on a weight loss diet, limit your intake of them. And lastly, oats boats are among the few grains that offered a large amount of zinc similar to nuts. They also provide other nutrients like calcium, magnesium, iron and potassium. If you want to make them more easily digestible, soak your oats overnight or cook them over the stove top. Now, with all these foods we mentioned, you're probably wondering how much is in do you need per day. The already I for zinc is around 11 milligrams a day for men and eight milligrams a day for women. Whether or not you need to supplement depends on your lifestyle and immune system. Even the most people get enough think from their diet. Supplementing it can make sense if you have a weak immune system and often suffer from Coles. It can also have with acne and other skin problems and this popular in combination with vitamin C. Make sure, though, that you stay under 40 milligrams a day because too much using can be toxic long term. 35. Getting enough water: Okay, So after talking about all these vitamins and minerals, you may have noticed that I left out something very important. Until now, water intake is vitally important for optimizing health and performance. The bottom line is that if you're currently not drinking enough water, you're going to notice several immediate benefits by increasing intake to optimal levels. So in this lesson, I want to teach you how much water you need exactly and what kind of water you should be consuming. As you probably know, water comprises over 60% of your total body weight, and every part of your body requires water. For example, water is a vital part of your body's detoxification systems. It's used to digest foods and shuttle nutrition's to its cells. It's needed to keep your eyes, nose and throat moist. It keeps our joints lubricated and supple, which is vital for preserving joint health and brain cells. Required a delicate balance of water and other chemicals to function properly. So it's obvious that staying hydrated is important and dehydration will slow you down both mentally and physically know how much water should you actually drink them to stay hydrated . Interestingly, the question should really be how much you eat and drink, because many foods, such as fruits and vegetables, contain significant amounts of water. For example, research shows that in the United States, about 20% off our water and take comes from the food we'd with this in mind. How much water should you be drinking every day? You have most likely heard the traditional recommendation off a glass of water per day. But the problem is that optimal water intake will differ depending on your weight and activity level. This is why the institute from medicine actually recommends relate thirst. Be your guide. I know this sounds really big, but our bodies are actually very good at recognizing dehydration, and once this happens, you will feel thirsty. Now you probably still prefer a specific value that you can target just to make things a little more tangible. A good target value is about 2.7 leaders or 3/4 of a gallon of water for women per day and 3.7 leaders or a gallon for men per day. So this should be your baseline to shoot for every day. No, If you're like me and exercise regularly, then off course, you need to add some additional water to the baseline simply because you sweat more than the average person. A good recommendation is to add around one leader per hour of exercise to make up for the additional sweating. Okay, now that you know how much water you need, the next question is, what kind of water should you be drinking? This will heavily depend on where you live in the world. In developed countries, tap water is usually fine, but research has shown that even there it can sometimes be contaminated with all kinds of pollutants, like bacteria and heavy metals. Many people know this and drink bottled water instead. But the problem is that bottled water, especially when it comes from plastic bottles, also contains quite a few chemicals, mostly from the plastic leaking into the water. Also, bottled water can be quite expensive when you drink a lot of it. So what's the solution? Children tap water. Home water filters are getting better and cheaper by the year. The key to judging them is the amount of dissolved solids they leave in the water, which can be measured in terms of parts per millions to use them. You simply put water in the top container of the filter, which then slowly passes through the filtration mechanism and comes up pretty much chemical free. A good water filter will produce clean water for many months before needing a change of filters, so drop about this lesson to make sure you get enough water. Let thirst Beer Guide and shoot for 2.7 leaders if you're women and 3.7 if you're a man. If you exercise regularly, drink around one leader per hour of exercise on top of that. And if you're concerned with chemicals in the water who water filters are a great way to get rid of them without spending too much money.