Many people who go vegan want to improve their health, and get leaner. And when you’re eating plants, it’s useful to know which foods to eat regularly to help you maximize fat loss. We’ll give you feedback on your current eating habits and lifestyle for free when you complete your free assessment!
Luckily, a plant based diet leads the way in burning fat, which is due to its high anti-oxidant and micro nutrient content, as well as the fact that whole plant based foods are naturally low in calories. This leads to improved digestion, lower blood sugar levels, low inflammation, low cholesterol, increased energy levels, and improved gut health….just to name a few. Keep in mind that in order to lose weight or burn fat, you will need to be in a caloric deficit.
Making sure to eat the right foods on a vegan diet is key, and especially eating whole foods. Here’s a list of the vegan staples you’ll need to burn fat and build muscle on a vegan diet!
There is a major misconception about fruit, in that it’s “too high in sugar” and not good for fat loss. This couldn’t be further from the truth. Not only does whole fruit contain fiber, which assists in blood sugar regulation and digestion. Fruit is such a high source of antioxidants and water, that they are literally the healthiest food on the planet. Their ability to neutralize free radicals and energize our cells, which we need to metabolize body fat efficiently makes them one of of the best foods to eat when you want to burn fat, and stay healthy. Not to mention, the fruit gives you all the healthy sugar you need to power you through your day, and fight off unwanted sweet tooth cravings.
Beans are an excellent blend of protein and carbs! They contain a good amount of protein and amino acids that make them a perfect muscle building food to add to your diet. and carbs to fuel your workouts and increase muscle glycogen. Additionally, the fiber content in beans aids helps burn fat, improve digestion, and increase the uptake of many important nutrients your body needs to stay healthy! It’s no wonder beans are one of the major preferred sources of protein in a vegan diet!
There are many health benefits to eating berries, as you may have heard. But one of the most significant ones is the resveratrol in them, which is a compound that acts as an antioxidant in the body. Resveratrol, which is in grapes, blueberries, strawberries, and cranberries, has shown to help muscles repair and burn fat. It helps prevent calories from being stored as fat and increases muscular strength, by getting our muscles to uptake glucose more efficiently. Berries are an awesome source of antioxidants which help decrease metabolic waste and encourage faster muscle repair!
What’s a diet without oats? Oats are the most popular form of carbs for breakfast, and in many other things, for a good reason. They are a good source of vitamins and minerals, and a non-starchy form of carbs. Oats are full of fiber and complex carbohydrates, which make them great for overall fullness, energy, and blood sugar regulation. Oats have been shown to help decrease burn fat, as well as improve cardiovascular health. Adding oatmeal to your morning (or night) is sure to give you a little boost in building muscle and burning fat. 1 cup has 26g of protein!
Quinoa is known for it’s high protein, low starch content. Quinoa is a psuedo grain or seed which contains all the essential amino acids. It’s higher in the the amino acids, lysine and isoleucine, building blocks for muscle, which most grains are usually lower in. Quinoa is also a better source of healthy fats than most grains, which serve as an anti-inflammatory and keep the heart healthy! You can eat quinoa in many ways…. with berries for breakfast, on top of a salad, or in a bean bowl. Many people already sub out their grains with quinoa in their nutrition plans which can help to burn fat and increase lean muscle!
Either you hate it, or you love it! And when you love peanut butter, you find an excuse to have it multiple times a day. Peanut butter, which should be consumed in reasonable serving sizes, provides protein, fat, and carbs. Adding peanut butter to your oats, shakes, or stir fries, will boost the protein content of your meal and add other awesome nutrients. Some vitamins and minerals in peanut butter include, folate, vitamin e, magnesium, and copper. Copper helps with the formation of collagen, increases the absorption of iron and increases in energy. Peanut butter also contains resveratrol and other antioxidants! In order to build muscle and burn fat, eat peanut butter responsibly!
Hummus is similar to peanut butter in that it can be pretty addicting – and that it’s an awesome low calorie, low carb food, with an array of amino acids. Hummus can also be paired with pretty much anything and is available in an array of delicious flavors to satisfy your cravings. Get the oil free kind for far less calories, better digestion, and macro friendly version. 1/2 cup of this creamy snack contains 4g fat 12g carb 4g protein!
Most popular among vegans and vegetarians, but becoming more common among omnivores, is tofu. Tofu contains all the amino acids and is considered a “complete protein” like quinoa. It’s also very low in carbs and fats, and high in protein, which explains its popularity among bodybuilders. If you’ve tried tofu, you know that you can pretty much flavor it to taste however you want, due to it’s tasteless nature. Tofu also gets a lot of bad rap (for a lot of unsubstantial reasons), yet has many health benefits that aren’t mentioned. Some of these include increased heart health, hormone balance, anti-inflammatory, increased nitric oxide levels and HGH levels. So add some soy into your diet, whether in the form of edamame, tempeh, miso, natto, or tofu – if you’re into that stuff.
With an equal amount of protein and carbs, and a higher amount of heart healthy omega 3s, almonds are another great addition to your lean bulk. Almonds have shown to decrease cholesterol levels, improve muscle recovery, and decrease free radical damage in our cells. Eating almonds every day, combined with an appropriate diet, will help shed weight and keep blood fats low. Eating almonds in their whole form are shown to have the most benefits.