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Last Updated on December 15, 2020

How I Lose Weight, Get to 9% Body Fat and Build Muscles with Vegan Diet

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How I Lose Weight, Get to 9% Body Fat and Build Muscles with Vegan Diet

Wouldn’t it be great if you could finally lose weight or build muscle in a sustainable way? If this sounds far reaching to you, hear me out.

As a manager of a fitness center with over thousand members, hundreds of coaching hours delivered and with a well-built physique myself – I feel qualified to write about such topic.

I’ve came up with a unique approach to build muscle and lose weight in a sustainable way — a vegan diet for weight loss.

How I lost weight fast with the 50-Fiber Formula

Losing fat never came easy to me. On my quest to get a sixpack, I’ve tried out countless of methods. But there are two diets that were the most remarkable on my journeys:

Before I used the 50-Fiber Formula

I remember doing a diet with no previous experience nor knowledge about weight loss. It was my first dieting attempt, a no-carb diet (carbohydrates were less than 10grams!).

During the first weeks of the diet, I had absolutely no energy. I remember training in the gym and feeling gassed-out after the warm-up. People asked me if I was being sick.

Although I was losing weight – which turned out to be mostly water – I felt horrible. Dieting was not fun, exercising was not fun and I had to search for a reason to wake up in the morning. I stopped the diet after 2 weeks.

Yet, what I liked about this diet, was the focus on one metric — keeping my carbohydrates under 10 grams a day and tracking that rigorously made it (next to the side effects talked previously) rewarding to follow a diet.

Some time later, I tried another diet and it turned out to be more successful.

My goal was to get to a one-digit body fat percentage. While working in the fitness industry for about a year at that time and training for more than 3 years, I got the necessary knowledge to at least do a successful diet.

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This time I wanted to be completely sure and learn from my mistakes: I tracked my entire calorie intake, every single thing that I ate and I planned at least 2 months to fully do the diet.

I indeed reached a one-digit body fat percentage, yet the effort I put into this diet was not worth the results. I dealt with a lot of cravings and one time ate a huge cheat meal of nearly 2,000 calories where I nearly puked afterwards.

How I created the 50-Fiber Formula

I concluded: This worked but was not the best approach. Yet I liked that I was seeing results in the gym. People noticed and told me that I was a ‘shredded beast’.

The experience of those 2 diets, plus me working with hundreds of clients led me to conclude that there had to be a different way. I realized that the combination of those two diet attempts would be the most sustainable and effective approach to weight loss.

The rewarding and simple method of the first diet focusing on one metric and the tangible results of the second diet inspired me to create a system that would make weight loss as simple and as effective as possible. Born was the 50-Fiber Formula.

Perks of the 50-Fiber Formula

With the 50-Fiber Formula diet, you will experience plenty of benefits that no other diets can give:

A simpler focus

You simply focus on eating 50 grams of high-quality fiber every single day. I realized that it was much easier to lose weight when you focus on what you can eat instead of what you can’t. This creates a mindset of abundance instead of scarcity. This makes dieting sustainable.

A healthier diet

Not only that, but this diet can actually be healthy. The two components that mostly differentiate healthy foods and unhealthy ones, are: Micronutrients (especially antioxidants) and Fiber.

Micronutrients are harder to quantify (as they usually work synergistically) and are more often than not synthetically added to a product. This makes it especially hard to track.

Your fiber intake, on the other hand, is easier to track and nonetheless very important in weight loss and a healthy diet.[1] The average American eats about 15g of fiber a day.[2] This is only about the half of the recommended intake.[3]

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Fiber is the component in a food that plays a key role in satiety and is thought to play a factor in weight regulation.[4]

Help you save money

Eating fiber is so important that we could save 12.7+ billion dollars a year by reducing the medical costs of treating constipation alone.[5] So following the 50-Fiber Formula daily can therefore also save you money.

Get you to eat more healthy foods

Fiber has been shown to change your microbiome.[6] Your microbiome heavily influences your cravings.

The microbiome, meaning the good or bad bacteria in your body, lives off fiber. For a long time, people thought fiber was a waste product of our nutrition but just recently we realized that it serves as the building block for our helpful gut bacteria.

The more fiber you eat, the more healthy foods you will crave. Eating more fiber will leave you in a positive spiral to a healthier and fitter you. Who thought that getting fit can be so easy as to eat 50 grams of fiber every single day?

3 Immutable rules to consider in the diet

To make your attempt to lose weight as effective and easy as possible, we also have to know what not to do. Or as Steve Jobs said:

Deciding what not to do is as important as deciding what to do.  — Steve Jobs

#1 Your meals shall be solid

Don’t eat blended meals unless you have to. This means avoid smoothies or meal replacement shakes.

A key aspect of how fiber works its wonder is by increasing your chewing time. Chewing is correlated with your perceived satiety.

Fun fact: Enforced chewing can decrease the enjoyment of your meal![7]

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#2 No soft drinks

This is similar to rule #1. Calories should always come in solid form.

You can drink 5 apple juices and feel little to no satiety. But you cannot eat 10 apples (same caloric intake) and feel absolutely full.

Focusing on wholesome foods will leave you satiated and makes your diet sustainable.

#3 Keep it unprocessed

Your dietary fiber intake should come from natural and unprocessed sources.

Eating fiber-fortified foods is cheating, swallowing fiber pills too. The beneficial effects of fiber are mainly shown in the intake of natural foods.[8] Do yourself and your diet success a favor and focus on unprocessed foods.

50-Fiber Formula — The step-by-step guide

You will learn in this phase how you can implement the 50-Fiber Formula in a step-by-step process. All the steps are as simple as possible. Remember: If you need help, hire a professional coach.

1. Search for foods that are high in fiber

The first step that you can do to a slimmer waistline and a healthier lifestyle is to simply 1. Open a new tab. 2. Go on Google and 3. Search for foods that are high in fiber.

These foods should follow the 5 to 1 fiber rule. For every 5 grams of carbohydrates they should contain 1 gram of fiber.

Add the ones to your diet that you like the most and buy them in bulk. If you don’t like any of these foods, try each of them out and see which resonates with you the most. But also know that your taste buds can change.

2. Analyze your current fiber intake

The RDA for fiber is 25 to 30 grams of fiber a day. Studies from the fossils of feces of our hunter and gatherer ancestors show that they have sometimes consumed more than 100 grams of fiber in a single day.[9]

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In this step, which is still preparation, you write down what you eat in a single day and then search how much fiber you approximately eat during that period. This way you know how long your journey will be in the first place.

3. Increase your fiber intake by 5g every second day

A key aspect in a successful diet is sustainability. The only way your diet can be sustainable is by focusing on slow, long-lasting change.

Instead of eating 50 grams of fiber starting from today, focus on making a habit of eating healthy. Starting slowly makes your body able to adapt to the changed, healthier nutrition.

4. Get to 50 grams of fiber a day

The ultimate goal of the 50-Fiber Formula is to eat 50 grams of fiber every single day.

This makes sure that 1. you’re on the right path and 2. you get a small win every single day. Often people get caught up trying to lose a huge amount of fat. They see the destination but can’t grasp the journey. This formula allows you to simply focus on the next step in front of you.

The sustainable choice — vegan diet for weight loss

The 50-Fiber Formula allows you to lose weight in a sustainable way.

In comparison to other diet trends, it emphasizes subjective well-being, consistency and health – all important pillars regarding your diet success.

Make sure you follow the 3 immutable rules to achieve your tangible success. Consume your meals in solid forms, avoid soft drinks and keep it unprocessed.

Don’t get caught up in the big picture. Focus on the next step ahead of you.

Featured photo credit: QualityGains.com via qualitygains.com

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Reference

More by this author

Florian Wüest

Qualified and experienced fitness trainer and online coach.

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Published on August 24, 2021

What Is a Whole Food Diet And Does It Really Work?

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What Is a Whole Food Diet And Does It Really Work?

I’ve been a dietitian now for a long time (more years than I care to mention), and if there’s one thing I know for sure, it’s that fad diets are best avoided. This is why I’m so pleased that whole food diets are being talked about more and more.

Rather than a “diet,” I prefer to think of a whole food diet as a way of life. Eating this way is balanced, and it is a great way to support your all-around body health and longevity. Plus, it’s delicious and—in my opinion—not limiting either, which is a massive bonus.

A well-balanced diet follows some fairly basic principles and, in essence, consists of plenty of the following:

  • Fruit
  • Vegetables
  • Whole grains
  • Lean protein
  • Nuts
  • Water

This is essentially all a whole food diet is. Unfortunately, there isn’t an accepted definition of the whole food diet, which means that there are some highly restrictive versions around and some involve principles to frame your diet around rather than strict rules.

Read on to learn more about the whole food diet as a framework for eating rather than a strict rule book of dos and don’ts that restricts your lifestyle.

What Is a Whole Food Diet?

By definition, a whole food diet consists of eating foods that are as close to their natural form as possible. It’s easy to get lost in a quagmire of organic, local, or pesticide-free, but a whole food diet is basically food in its most natural form. Obviously, spices can be ground and grains can be hulled, but you get the idea. You eat the whole food rather than what’s left after being refined or processed.

In other words, it involves a lot of cooking because whole foods do not involve anything processed. That means no premade sauces, dips, or convenience foods like chocolate bars, sweets, or ready-meals. It also includes things like tinned vegetables and white bread.

Why? Processed and convenience foods are often high in salt, saturated fat, and additives in comparison to anything homemade. Because of this, their toll on your overall health is higher.

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Can Other Diets Also Be Whole Food Diets?

Here’s where it gets confusing—yes, other diets can also be whole food diets. Eating a whole food diet is a lifestyle choice, but many other diets can exist within a whole foods construct. So, diets like the MIND Diet and Mediterranean Diet are also whole food diets.

For example, here are the foods involved in the MIND Diet:[1]

  • Green, leafy vegetables five times a week
  • Five or more different colored fruits and vegetables every day.
  • Berries five times a week
  • Five or more servings of nuts a week
  • Olive oil five times a week
  • Whole grains five times a week
  • Oily fish twice a week or take an algae-based omega-3 supplement
  • Legumes and pulses five times a week
  • White meat/mix of plant-based proteins twice a week
  • Vitamin D supplement
  • Minimally processed foods
  • No more than one glass of wine a day
  • One or two coffee or tea a day max
  • Two liters of water a day

That’s pretty much a whole food diet, right? As long as any meat or plant-based proteins are as unprocessed as possible, then it can be a whole food diet.

Other diets, like a vegan diet, for instance, could be whole food diets or not. It really depends if processed foods are included. Some food substitutes are really heavily processed, so it’s important to read labels really carefully. But it’s only some, not all.

And here’s where it gets woolly. If you don’t need to eliminate certain food groups for whatever reason—ethical, health, religion—then a whole food diet can be great. But if you do exclude certain foods, then it could be beneficial to include certain “processed” foods. This is to make sure that you don’t miss out on vital nutrients to keep you healthy.

Processed Foods That Are Okay on a Whole Food Diet

Many brands of cereals are fortified with B vitamins, which can be hard to come by on a plant-based diet.

For example, vitamin B12 (needed for maintaining a healthy nervous system, energy, and mood-regulation), is largely found in animal sources. It is something that those on a plant-based diet need to keep an eye on, as studies show that around 20% of us are deficient. And we also know that 65% of vegans and vegetarians don’t take a B vitamin supplement.[2]

So in that case, choosing a cereal fortified with B vitamins would be a good option, if done wisely. By that I mean use your discretion and check the labels, as many brands of cereals are packed with sugar and additives. But you can strategically choose minimally processed foods using a whole foods mentality.

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As a rule of thumb, if there are any ingredients that you can’t pronounce, don’t understand, or sound artificial, they probably are best avoided.

Benefits of a Whole Food Diet

In a 2014 analysis by Yale University, they concluded that “a diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention.”[3]

A diet rich in fruit and vegetables or other high-fiber foods like whole grains and nuts is really important in maintaining good long-term health and preventing health problems like diabetes and cancers. These kinds of foods also help our bodies to cope and control the effects of inflammation.

In fact, one review from 2019 stated that “diets high in plant foods could potentially prevent several million premature deaths each year if adopted globally.”[4] This is a big endorsement for a whole food diet.

Whole Foods and the Gut

Whole foods are loaded with fibers that are sometimes lost during processing or refinement. Fiber is essential for a healthy gut because aside from its traditional “roughage” reputation, it also feeds the healthy bacteria in your gut, providing a whole host of other benefits.

They also provide a lot of variety, which the gut loves. The more variety, the better. So, even though you might fall in love with certain recipes, it’s important to mix up the kinds of whole foods you eat to maintain a healthy gut. Aim for 30 different whole foods each week. It’s easier than you think!

Whole Foods and the Brain

The brain is a really hungry organ, and it uses 25% of the total energy you consume from your food. Everything it needs to function at its best is—you guessed it—a whole, unprocessed food.

In fact, the best diet recommended for brain health is the MIND Diet. In one study, it was shown that people who follow the MIND diet closely had a 53% reduced rate of developing Alzheimer’s.[5]

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Some of the best whole foods for the brain are:[6]

  • Oily fish
  • Nuts
  • Eggs
  • Berries
  • Broccoli
  • Whole grains

Is It Easy to Follow a Whole Food Diet?

Once you’ve got your head around having “ingredients” rather than “ready-to-eat” things in your kitchen cupboards, it’s actually very easy. The only issue is the lifestyle and habit changes that come along with it.

It is very likely that for many people, following a totally, religiously whole food diet may be unattainable at least some of the time. For example, there are days where you don’t get time to make your lunch or if you want to enjoy social eating. Similarly, people who have young children or who are working more than one job are unlikely to be able to follow a whole food diet all of the time.

Sometimes, we put ourselves under pressure to be as perfect as we can with diets like this, which can lead to an eating disorder called Orthorexia, which is a preoccupation with healthy eating.

This means that following a whole food diet, in principle, can be healthy and accessible for some people but not for everyone. It also means that those with previous disordered eating, as always, need to avoid any form of dietary restriction or rules around their diet.

Is a Whole Food Diet Boring?

Absolutely not! The beauty of this way of eating is that there are barely any recipes that are off-limits. If you can make it yourself using natural ingredients, then it counts. So, dig out your recipe books and get familiar with your spice cupboard.

Here’s my advice if you’re just starting: stock up on coconut milk and canned tomatoes. You’ll use them all the time in sauces.

Best Hacks for Sticking With a Whole Food Diet

Here are some tips to help you stick with a whole food diet and develop this lifestyle.

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1. Practice Batch Cooking

Especially in the beginning, if you’ve been used to eating more convenience-based or packaged foods, you’re likely to feel like you spend the majority of your life in the kitchen. So, I’d suggest getting your cookbooks out and planning around five things to make per week. If you make double, or even triple portions depending on your household, you’ll have enough quantity to last several meals.

For example, his could be homemade granola. Make it once, and that’s breakfast sorted for a week. Whole food diet ingredients like oats, quinoa, buckwheat, nuts, and seeds are all delicious, and great nutritional resources to keep you feeling full until lunchtime.

I also love to make big stews, sauces, and curries that can happily be reheated and added throughout the course of a few days.

2. Make Your Own Convenience Foods

Sticking to a new way of eating can be really difficult, especially for your willpower. So, it’s very important to make it as easy as possible for yourself.

Pre-chop. Pre-chop. Pre-chop.

If you’ve got a container of carrot sticks on hand or can happily munch on a few pieces of melon from the fridge, use those—it’s almost easier than grabbing something from a package. This can extend to your other vegetables, too. If you get your veg delivered or buy it from a market, choose a few things to slice after you wash them. That way, if you need a speedy lunch or a lazy dinner, it’ll be ready in minutes.

Ready to Try a Whole Food Diet?

If you’re looking to maximize your overall health, well-being, and vitality, I’d absolutely suggest a whole food diet. But, as with everything, it’s important to do what works for you and your own lifestyle.

Featured photo credit: Louis Hansel – Restaurant Photographer via unsplash.com

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Reference

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