Personal Trainer Dublin | Home & Online | Anywhere Fitness

View Original

PLANT BASED FOODS THAT LOSE WEIGHT AND BUILD MUSCLE

WHAT IS A WHOLE FOODS PLANT BASED DIET?

A whole-foods plant based diet is made up of whole (natural) and non-processed foods (foods that are unrefined or have added sugar).

Over the years the media have brainwashed us into thinking we need animal products to be healthy, lose weight, gain muscle, but studies have shown the exact opposite. With more studies being undertaken on the relationship between food and health, it’s becoming more clear that switching to a more whole-foods plant based diet can be very beneficial. It can stimulate fat loss, boost muscle growth, add longevity to your life, and prevent various diseases. In some cases, it has been known to reverse diseases such as cancer, diabetes, and heart disease. (The China Study).

Reference: Medicine Net: The China Study

In this article we will talk about why a plant based diet is good for building muscle and losing body fat.

WHAT DO YOU NEED TO DO TO LOSE BODY FAT?

To lose body fat, your body must be in a caloric deficit. What does this mean? Being in a caloric deficit means that you consume less energy than you expend. (Calories in < Calories Out = Caloric Deficit). Despite exercising on a frequent basis, you will need to be on top of your nutrition to take a step forward to losing weight. Every diet out there from keto, paleo, to intermittent fasting are based on lowering your caloric intake. The great news about a plant based diet is that almost all foods are low in calories.

WHAT DO YOU NEED TO DO TO BUILD MUSCLE?

In order to build muscle, you must perform strength training and consume “more” calories than you expend. Lots of these calories consumed must contain enough protein. Proteins are the building blocks for muscle growth. How much protein do you need to build muscle? There are a lot of conflicting ideas out there about how much protein should be consumed. If looking to maintain lean body mass, the amount of protein needed by any individual is determined by many factors: body weight, proportion of lean body mass, height, age, and other variables that may be specific to a person’s metabolic rate.

Most recommendations fall within the range of 1.2 -2g of protein per kg of body weight. With all forms of dieting, it is about trial and error, monitoring your progress, and listening to your body. 

Reference: Trifecta Nutrition: How Much Protein Do I Need To Build Muscle

WHY IS A PLANT BASED DIET GOOD FOR LOSING BODY FAT?

A plant based (whole foods) diet will help you lose body fat for a number of reasons. These foods (reasonable in caloric value) are full of micro-nutrients, vitamins and minerals. This helps all bodily functions to run efficiently, boosts your metabolism, and helps you feel energised throughout the day. They’re also packed with fibre, which helps you feel fuller for longer without adding extra calories. Fibre is also needed to break down complex food molecules which is essential for weight loss. As plant foods are whole and natural, your digestive system doesn’t need to work harder to break them down.

Some studies have shown that people who follow a plant based diet can lose more weight than those who have followed a controlled meat based diet.

Article Of Interest: BBC: Will you lose weight on a plant based diet?

WHY IS A PLANT BASED DIET GOOD FOR BUILDING MUSCLE?

The ideology of needing animal protein to build muscle is quickly becoming old news. Plant based foods provide all the essential amino acids needed to form proteins for muscle recovery and growth. It just requires more insight and effort to obtain all the necessary proteins when compared to an animal based diet. However, this path can be rewarding as its a much cleaner option. It reduces your intake of saturated fats (ldl cholesterol) and other additives that affect weight such as sodium etc.

More athletes are switching to a whole-foods plant based diet for its health benefits. It gives them more energy, leads to quicker recovery times, and improves their overall performance.

Article Of Interest: 21 Vegan Women Athletes Who Get their Protein Power from Plants

Let’s take a look at some of the best plant based foods for losing weight, gaining muscle, and improving athletic performance.

PLANT BASED FOODS THAT ARE GREAT FOR BUILDING MUSCLE AND LOSING BODY FAT 

TOFU

If you haven’t been eating tofu, now is a good time to start. This powerhouse plant has everything you need. It has a full amino acid profile, making it an excellent source of protein and an important food for building muscle. Getting an adequate amount of protein when trying to lose body fat is essential. lt helps you feel satiated without over-consuming too much glucose (sugar, carbs).

In 150g serving of tofu, you’ll get 19g of protein while only consuming 184 calories! The food has great nutritional value for losing weight while repairing muscle fibers for growth (strength training). Unlike animal protein, tofu naturally contains no cholesterol. Our bodies make all the cholesterol we need. The extra cholesterol in animal protein is what clogs arteries and leads to heart disease. Tofu is rich in iron, calcium, and minerals such as manganese and phosphorous. Manganese helps protein and amino acids digest in the body, which further stimulates muscle repair. It also regulates the metabolism of cholesterol and carbohydrates when monitoring healthy weight levels.

Phosphorous is needed for the formation of bones and teeth and how the body processes carbs and fats. It’s essential for muscle repair, growth and maintenance. Tofu also contains magnesium, copper, zinc and vitamin B1. Magnesium not only helps with sleep which is pertinent for optimal health, but also plays a huge role in muscle and nerve function.

Reference: Science Direct: Effectiveness Of A Soy-Based Compared With A Traditional Low-Calorie Diet On Weight Loss

EDAMAME

Edamame are whole, immature soybeans. You might have seen them in their pods at a Japanese restaurant with salt sprinkled on them. What you might not know is that this protein powerhouse contains all essential amino acids. By essential, we mean our bodies can’t produce them alone, so we must source the nutrients from the food we eat. They are low in calories, contain numerous vitamins and minerals, and as much iron as a 4oz chicken breast.

This food is great for losing fat and building muscle. It inspires healthy eating in a caloric deficit, while getting all the essential proteins, codes and enzymes for building muscle. 1/2 cup of shelled Edamame is only 100 calories and has 8g of protein making it a great food for fat-loss and repairing broken muscle tissue. 

Edamame can be added to a salad or stir fry, or blended with a bit of salt, garlic and lime to make a dip.

References:

Medical News Today: What are the health benefits of edamame?

Everyday Health: A Detailed Guide To Edamame

Very Well Fit: Edamame Nutrition Facts

SEITAN

Setian is made from hydrated vital wheat gluten. It has a gluten content but unless diagnosed as celiac it is perfectly healthy for you to eat. It’s the naturally occurring protein in wheat. Seitan is gaining a lot of popularity because it resembles the same texture as meat and is high in protein. 

Seitan is another low caloric food that fulfils your appetite with its level of protein. Another food that meets a high amino acid profile for repairing those muscle tissues after a workout.

Seitan is high in iron, which is essential for growth and development, B vitamins which help convert food into energy, and calcium which is needed for muscle contractions. It is also an excellent source of potassium which is one of the most important minerals in the body. It regulates fluid and muscle contractions which is pertinent when strength training.

You can make seitan yourself recipe here:  https://yupitsvegan.com/basic-homemade-seitan/ or can get it in most health food stores. It’s a great alternative to animal protein and will often be sold as a replacement for steak or burgers. 

References

The Healthy: What is Seitan?

Healthline: What Does Potassium Do?

HEMP PROTEIN

Hemp protein comes from the same plant as marijuana but doesn’t contain the psychoactive compound THC. The Hemp seeds are grinded to make hemp protein. Hemp is probably the most environmentally friendly resource we have. Hemp takes little land and little water to grow and virtually every part of it can be used leaving little to no waste. What is left to waste is biodegradable.

Hemp protein contains all 9 of the essential amino acids, including the 3 BCAA’s (Branch chain amino acids): leucine, isoleucine and valine. These BCAA’s are vital for muscle repair, growth and exercise performance and are often added to protein powders or taken in a separate powder. This makes hemp protein a great addition to your diet if looking to build muscle. Hemp protein also contains all the essential fatty acids which are important for energy levels. They also support protein synthesis which is the process of repairing and building your muscles. Fatty acids are great for weight lose. They produce twice as much energy as carbs, break down slower, and release energy slower throughout the day. They have very little calories and keep you energised for a long time. Hemp protein has been shown to reduce inflammation and reduce pain and swelling which is important for a weight training program if looking to avoid injury. It improves digestion and nutrient absorption which is essential for fatness and muscle building. 

You can add it to a smoothie, use it for baking or add it to your oats for a protein punch!

References:

Medical News Today: What are the health benefits of Hemp?

Green Flower: 15 Stunning Benefits Of Hemp Protein?

LENTILS

Legumes such as lentils help lose weight and build muscle for a number of reasons. They are high in fibre and rich in slow-digesting carbohydrates. The journal of Applied Physiology, Nutrition and Metabolism reported that lentils have an appetite-lowering effect. It was found that when lentils were eaten as part of a meal, participants felt fuller for longer. They felt less hungry at their next meal and as a result didn’t eat as much. Lentils are usually seen as being a carbohydrate, but they are a protein powerhouse coming in at 9g / 1/2 cup. Mixed in with brown rice and you have a full amino acid profile.

Lentils are extremely high in resistant starch. Resistant starch functions like soluble fibre. It passes through the digestive system without being broken down. It helps regulate blood sugar, keeping your weight healthy and improving insulin sensitivity. Having low insulin sensitivity is a major risk factor for many serious diseases such as metabolic syndrome, type 2 diabetes, obesity, heart disease, and Alzheimer’s. They are also loaded with B vitamins and minerals like iron, calcium, potassium and zinc. B-vitamins are important for energy levels which is important for losing weight and building muscle.

Lentils are extremely versatile; they can be added to soups, curries, stuffed mushrooms/ peppers.

References:

Healthline: Resistant Starch 101

Healthline: How Eating Fiber Can Help You Lose Belly Fat

Medical News Today: 30 Muscle Building Foods To Fuel Your Goals

QUINOA

Quinoa has become all the rage with many fad diets and trends for good reason. It’s naturally a lower calorie and higher protein option. Compared to other grains, it contains all essential amino acids. Coming in at 8g of protein/ cup, it’s a great addition to any meal if you’re looking to build muscle. If your goal is fat-loss, quinoa can be used as a low calorie/high protein alternative to rice. You get more volume for less calories when making a meal with quinoa.

It’s another food with a lot of fibre. Quinoa also has a low glycemic index. The glycemic index indicates how carbohydrates affect your blood glucose. Being low on the index means that it won’t cause a huge spike in your blood sugar. When blood glucose is elevated, it crashes, causing cravings for more sugar and simple carbs.

When your blood sugar isn’t balanced, it’s harder to make healthier food choices because you’re in a continuous cycle of craving sugar, refined carbohydrates like white breads, pastries, and cereals with added sugar. Quinoa is extremely rich in antioxidants which neutralise free radicals. These help fight ageing as well as many diseases. As mentioned, quinoa is a great substitute for rice, but can also be added to salads, soup, or even in oatmeal for breakfast.

References:

Healthline: 11 Proven Benefits Of Quinoa

Fitday: 4 Reasons The Quinoa Grain Can Help You Lose Weight

CHIA SEEDS

Chia seeds are tiny black seeds of the chia plant native to Mexico and Guatemala. Chia is actually the ancient Mayan word for ‘strength’. Chia seeds include all essential amino acids and are packed full of protein. Only 2 Tbsps contains 4g of protein. This makes the nutrient a true muscle builder. They also pack a huge amount of nutrients including magnesium which is essential for efficient protein synthesis and energy production. It also helps you sleep better and boosts recovery.

With 2 Tbsp of Chia Seeds, you get 5x as much protein than omega 3, 1/4 cup walnuts, and way less calories. All in under 140 calories. The soluble fibre in chia seeds absorb large amounts of water and expand in your stomach. This makes you feel fuller causing less eating. 2Tbsp of chia seeds contain 12g of carbs, but 11 of those are insoluble fibre which your body doesn’t digest. Both types of fibre have been found to be important when trying to control body weight and supporting gut health. 

You can add chia seeds to a smoothie or oats. Or yogurt and let them sit overnight with berries and cinnamon creating a chia pudding. I love to make overnight oats - adding a Tbsp of chia seeds to 1/2 scoop of oats, plant milk, a Tbsp of peanut butter, berries and 1/2 a mashed up banana. The chia seeds expand over night giving you more volume to make you feel like you’re eating more. A dessert for breakfast!

As a plus, chia seeds are usually organic and non-GMO!

References:

Bodybuilding: 5 Reasons You Should Eat More Chia Seeds

Healthline: 11 Proven Health Benefits Of Chia Seeds

NUTS

Nuts are high in fat and calories (9 calories/gram of fat as opposed to carbohydrates and protein which are only 4kc/ gram). As a result, people often think they contribute to weight gain, but there is no evidence to support this claim. Nuts contain healthy fat and studies have shown they help keep you stay satiated and curb cravings.

However, you have to watch portion sizes if looking to lose body fat. Because of the structure and high fibre content of nuts, a certain amount will pass through the gut undigested which means some of the fat won’t be absorbed. This is another reason why they seem good for fat loss.

Nuts have also been shown to be good for building muscle; they are high in protein and magnesium. A lack of magnesium can cause muscle spasms and weakness or stiffness. Nuts are also high in Zinc and Iron. Zinc increases a hormone that promotes muscle strength called IGF-1. Iron is vital for making myoglobin, a protein that carries and stores oxygen in muscle tissues which is vital for efficient performance and recovery. Females are particularly at high risk of iron deficiency.

References:

Live Strong: Can Eating Nuts Boost Muscle Gains?

Healthline: How Eating Nuts Can Help You Lose Weight

OTHER ARTICLES OF INTEREST

THE 7 COMPONENTS OF A HEALTHY DIET