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Published on August 31, 2018

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 17, 2019

    8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

    8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

    In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

    Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

    Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

    Why Is It Hard to Live A Peaceful And Happy Life?

    Our Habitat Has Become Too Technological

    The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

    There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

    How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

    According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

    Too Many People Don’t Want to Unplug

    Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

    The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

    Listen carefully:

    We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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    The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

    Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

    8 Mindfulness Exercises to Start Practicing

    There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

    Are you ready for it? Let’s go!

    1. Pray Daily

    You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

    When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

    Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

    Pray. You won’t regret it.[5]

    2. Pay Attention to Your Inner Thoughts

    A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

    By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

    Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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    If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

    This article can guide you to beat negative thoughts:

    How to Stop Automatic Negative Thoughts When You’re Overwhelmed

    3. Smile Often

    Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

    Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

    Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

    The moment that you smile unconsciously, you then know that you are truly happy.

    4. Organize Your Working Desk

    A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

    When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

    Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

    Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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    5. Celebrate Your Friend’s Victories

    I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

    Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

    What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

    6. Listen to Your Spouse/Partner

    God put someone in your life for a reason. You might as well listen to him or her.

    I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

    I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

    7. Give Yourself a Break from Technology

    You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

    How do you do that? This is my formula:

    First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

    If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

    If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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    If you score more than 35, you need to take action immediately.

    Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

    8. Go Exercise

    Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

    The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

    You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

    12 Benefits of Regular Exercise You Should Know

    The Bottom Line

    It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

    It is possible to live a happy and peaceful life. It only depends on you.

    Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

    More Resources About Mindfulness

    Featured photo credit: Lesly Juarez via unsplash.com

    Reference

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