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How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based

How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based

I remember when I cracked the code to fat loss.

It was in June 2015 and I was staring in the mirror. Traces of a sixpack had become visible. It was my first time I’d ever seen them. Ever.

Since that moment on, my friends asked me jealously over and over again: “How did you do it?”

I thanked them all. But they wouldn’t understand. Weight loss is simple, but not easy.

How I started the vegan bodybuilding diet

It was in the beginning of 2015 that I’d made the scary decision to stop eating animal products and started the vegan bodybuilding diet. I was a meat-head before.

Poultry and rice in a tupperware was the only thing that I’d known. Readily packaged in my lunch box every morning before I left the house. While I did gain muscles with that diet I’ve felt unfulfilled. I had a lethargic attitude, with little energy.

– “Is this what my life is going to be like?” I’d started to ask myself.

I didn’t feel I could reach any destination with the little drive and constant fatigue that I had. People called me “Aschess” way back in high school. It’s the swiss-german word for having no drive. No interest. No direction.

I didn’t have any direction. Nor did I feel I wanted to.

Only later did I realize that it could all be linked to my eating habits. I was eating poison, not fuel. In hindsight, I was a monkey.

The pleasure-chasing money

Farmers and hunters in third world countries have been catching monkeys for centuries. The way they do it is by setting up a trap. A container, filled with fruits.

The container contains two holes, one on the top, one on the bottom. The hole on the top is not big enough to get the food out, the fruits get sneaked in from the bottom by the trap-setters.

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Then they wait. Every once in a while a monkey approaches and tries desperately to retrieve the fruit through the top-hole. The farmers or hunters slowly move in but the monkey can’t let go of the fruit. It got competing demands.

The monkey wants to keep the fruit more than it wants to keep its freedom. At the moment of life or death, it couldn’t let go of the enticing promise.

If the monkey just surrendered what it was holding onto, it would be living a free life. At the sight of the dangerous humans, it could have dropped the food, pull out his limbs and flee the scene. Yet it didn’t. It couldn’t.

Monkeys get caught with pleasure traps.

Little did I know that I was also caught in a pleasure trap set up by the food industry.

Pleasure vs Motivation

I am not a big fan of Sigmund Freud and his theories. Yet what I agree with him on is that every human being deals with competing interests.

At 2am in the morning, we decide that we want to better our life in an instant. The next day we catch ourselves scrolling mindlessly through Facebook.

This phenomena can be explained by the motivational triad. Living beings are motivated by three things:

  1. Pleasure seeking
  2. Pain avoidance
  3. Energy conservation

These 3 motivators are omnipresent. We want to get in better shape because we seek the envious stares of our friends at the beach – we seek pleasure. Or because we hate seeing an unhealthy number on the weighing scale – pain avoidance.

But probably one of the strongest motivators is energy conservation. We want to spend as little energy as we possibly can.

If we expended energy like no tomorrow, we would’ve not be able to survive in scarce times.

Are you eating fuel or poison?

Our food choices are based on the motivational triad. We seek energy-dense, easy to eat food that give us maximum mouth pleasure. That’s why Nutella is so popular all around the world.

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Nutella is a snack, carefully formulated to appeal to our innate pleasure seeking and energy conservation factors. It’s perfectly manufactured to make us addictive.

If we want to live healthy, lose weight and keep hunger at bay while eating plant-based, we have to eat fuel, not poison.

Eat fuel: The 3 distinctive factors

Filter your foods through these 3 filters and they will help you keep hunger at bay and lose weight. This helps you avoid the pleasure trap.

Filter #1: It’s vegan.

“First, nutrition is the master key to human health. Second, what most of us think of as proper nutrition—isn’t.” — Dr. Colin Campbell

If there’s one thing we have to realize, it’s that meat and dairy is not a super package.

There is not a single gram of fiber to be found in animal products. Fiber helps us feel satiated and feeds our healthy gut microbiome. Also plant-based foods have up to 33 times more antioxidans than animal products.[1]

Filter #2: It’s unprocessed.

Mother Nature’s powers cannot be stuffed into a pill. — Dr. Michael Greger, MD

The food is not fancy packaged. Most of the best food choices can be found in the produce isle.

In processed foods we can often find added salt, sugar and other artifical sweeteners. Processed foods (even when vegan) also often contain less fiber. For example brown rice is to be preferred over white rice, because white rice is a processed product. It’s fiber content is greatly diminished.

I have seen great results just by switching white rice with brown rice in my clients’ diets.

Filter #3: It’s solid.

All our calories should always come in solid form. This increases our satiety and is way more healthy.

We should minimize our soda intake. Eliminating soda and smoothies out of our diets, for weight loss, can dramatically increase our progress.

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What to eat in a day

This is a sample meal plan of how your day could look like. This meal plan is not meant to be followed 1:1. Pick what works for you and disregard what doesn’t.

This day is taken out from my popular article:

7-Day Vegan Diet Plan: Eat Healthy with Under 2,000 Calories per Day

Total stats of this plan is:

1872 calories, 244g carbs (61%), 71g fat (18%), 85g protein (21%), 59g fiber

For the average women (5’4”, 126 pounds, moderately active, age: 26-45), this is a calorie deficit of about 100 calories.

For the average men (5’10”, 154 pounds, moderately active, age: 26-45), this is a calorie deficit of about 700.[2]

The goal deficit for sustainable weight loss is about 300 calories. For the most effective results, the average women should therefore eat a little bit less (minimize the nuts). And the average men should eat a little bit more (add handful of nuts and berries throughout the day).

Breakfast

Banana-Ginger-Pear-Bowl

(734 calories, 98g carbs, 27g fats, 32g protein, 20g fiber)

Ingredients

  • 1 banana
  • 1 pear, stoned
  • 1 date, stoned
  • 3 tablespoons almonds
  • 1 tablespoon flaxseeds
  • 1 tablespoon hemp flour
  • 1/2 tablespoon carob powder
  • 1/2 tablespoon fresh ginger
  • 250ml soy milk

Steps

  1. Cut the banana, pear, dates and almonds into pieces (size to your personal liking).
  2. Put all the ingredients in a bowl.
  3. Add the soy milk.

Lunch

Green Salad with Edamame and Beets[3]

(271 calories, 30g carbs, 8g fat, 21g protein, 12g fiber)

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    Ingredients

    • 2 cups mixed greens
    • 1 cup shelled edamame
    • 1/2 medium beet, shredded
    • 1 Tbsp. chopped fresh cilantro

    Steps

    1. Combine greens, edamame, beet and cilantro.
    2. Top with 2 tablespoons of olive oil and 2 tablespoons of apple cider vinegar.

    Snack

    Handful of Pecan Nuts

    (301 calories, 6g carbs, 31g fat, 4g protein, 4g fiber)

    Ingredients

    • pecan nuts

    Steps

    1. Put a handful of antioxidant-rich nuts in your hands.
    2. Then eat it. Simple.

    Dinner

    Rice, Kale and Beans Combination

    (566 calories, 110 carbs, 5g fat, 28g protein, 23g fiber)

    Ingredients

    • 1 cup brown rice
    • 200g kale
    • 2 cups Kidney Beans

    Steps

    1. Cook the brown rice and the kale in a medium-sized pot.
    2. Add the kidney beans in a pan with a little bit of water.
    3. When the ingredients are ready: Drain the water.
    4. Add a tablespoon of flaxseeds (approx. 50 calories) for extra crunchiness and health.

    Conclusion

    We humans are caught up in pleasure traps in our dietary decisions. Too often we eat food that is silently poisoning us. It’s time to stop being a monkey.

    We need to fuel our precious engine instead of clogging it. Spare parts are few and there’s a waiting list. Repairing costs are expensive, especially in countries with no health coverage.

    Therefore we should pay special attention to where our food comes from, it’s level of manufacturing and consistency of substance.

    This way, we’re not only fueling our body, we’re also paving our way to our best shape ever.

    Featured photo credit: Unsplash via unsplash.com

    Reference

    More by this author

    Florian Wüest

    Qualified and experienced fitness trainer and online coach.

    Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

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    Last Updated on January 21, 2020

    5 Steps To Move Out Of Stagnancy In Life

    5 Steps To Move Out Of Stagnancy In Life

    In the journey of growth, there are times when we grow and excel. We are endlessly driven and hyped up, motivated to get our goals.

    Then there are times when we stagnate. We feel uninspired and unmotivated. We keep procrastinating on our plans. More often than not, we get out of a rut only to get back into another one.

    How do you know if you are stagnating? Here are some tell-tale signs:

    • If you have been experiencing chronic procrastination on your goals
    • If you don’t ever feel like doing anything
    • If you keep turning to sleep, eating, games, mindless activities and entertainment for comfort
    • If you know you should be doing something, but yet you keep avoiding it
    • If you have not achieved anything new or significant now relative to 1 month, 2 months or 3 months ago
    • If you have a deep sense of feeling that you are living under your potential

    When we face stagnation in life, it’s a sign of deeper issues. Stagnancy in life, just like procrastination, is a symptom of a problem. It’s easy to beat ourselves over it, but this approach is not going to help.

    Here, I will share 5 steps to help you move out of this stagnation. They won’t magically transform your life in 1 night (such changes are never permanent because the foundations are not built), but they will help you get the momentum going and help you get back on track.

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    1. Realize You’re Not Alone

    Everyone stagnates at some point or another. You are not alone in this and more importantly, it’s normal. In fact, it’s amazing how many of my clients actually face the same predicament, even though all of them come from different walks of life, are of different ages, and have never crossed paths.

    Realizing you are not alone in this will make it much easier to deal with this period. By trying to “fight it”, you’re only fighting yourself. Accept this situation, acknowledge it, and tell yourself it’s okay. That way, you can then focus on the constructive steps that will really help you.

    2. Find What Inspires You

    Stagnation comes because there isn’t anything that excites you enough to take action. If you don’t have a habit of setting goals, and instead just leave yourself to daily mundanes, it’s not surprising you are experiencing stagnation.

    What do you want to do if there are no limitations? If you can have whatever you want, what will it be? The answers to these questions will provide the fuel that will drive you forward.

    On the other hand, even if you are an experienced goal setter, there are times when the goals you set in the past lose their appeal now. It’s normal and it happens to me too. Sometimes we lose touch with our goals, since we are in a different emotional state compared to when we first set them. Sometimes our priorities change and we no longer want to work on those goals anymore. However, we don’t consciously realize this, and what happens is we procrastinate on our goals until it compounds into a serious problem.

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    If that’s the case for you, it’s time to relook into your goals. There’s no point in pursuing goals that no longer inspire you. Trash away your old goals (or just put them aside) and ask yourself what you really want now. Then go for them.

    3. Give Yourself a Break

    When’s the last time you took a real break for yourself? 3 months? 6 months? 1 year? Never? Perhaps it’s time to take a time-out. Prolonged working can cause someone to become disillusioned as they lose sight of who they are and what they want.

    Go take some extended leave from work. A few days at bare minimum; a few weeks or months will be great. Some of my ex-colleagues have quit their jobs and took months out to do some self-reflection. Of course, some of us might not have that luxury, so we can stick to a few weeks of leave.

    Go on a trip elsewhere and get away from your work and your life. Use this chance to get a renewed perspective of life. Think about your life purpose, what you want and what you want to create for your life in the future.

    These are big questions that require deep thinking over them. It’s not about finding the answers at one go, but about taking the first step to finding the answers.

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    4. Shake up Your Routines

    Being in the same environment, doing the same things over and over again and meeting the same people can make us stagnant. This is especially if the people you spend the most time with are stagnant themselves.

    Change things around. Start with simple things, like taking a different route to work and eating something different for breakfast. Have your lunch with different colleagues, colleagues you never talked much with. Work in a different cubicle if your work has free and easy seating. Do something different than your usual for weekday evenings and weekends. Cultivate different habits, like exercising every day, listening to a new series of podcasts every morning to work, reading a book, etc (here’re 6 Proven Ways To Make New Habits Stick). The different contexts will give you different stimulus, which will trigger off different thoughts and actions in you.

    When I’m in a state of stagnancy, I’ll get a sense of what’s making me stagnate. Sometimes it’s the environment I’m in, sometimes it’s the people I’ve been hanging out with, sometimes it’s my lifestyle. Most of the times it’s a combination of all these. Changing them up helps to stir myself out of the stagnant mode.

    5. Start with a Small Step

    Stagnation also comes from being frozen in fear. Maybe you do want this certain goal, but you aren’t taking action. Are you overwhelmed by the amount of work needed? Are you afraid you will make mistakes? Is the perfectionist in you taking over and paralyzing you?

    Let go of the belief that it has to be perfect. Such a belief is a bane, not a boon. It’s precisely from being open to mistakes and errors that you move forward.

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    Break down what’s before you into very very small steps, then take those small steps, a little step at a time. I had a client who had been stagnating for a long period because he was afraid of failing. He didn’t want to make another move where he would make a mistake. However, not wanting to make a mistake has led him to do absolutely nothing for 2-3 years.

    On the other hand, by doing just something, you would already be making progress, whether it’s a mistake or not. Even if you make a supposed “mistake”,  you get feedback to do things differently in the next step. That’s something you would never have known if you never made a move.

    More to Help You Get Unstuck

    Featured photo credit: Anubhav Saxena via unsplash.com

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