Whats the best diet plan for a vegetarian?
09-25-2009 11:27 PM
yea i'd like to know what's a pure vegetarian?.. is the OP referring to veganism?
lacto-ovo vegetarians can get plenty of protein from eggs, whey and casein.
Vegans would have to use rice protein supplements as well as Quinoa amongst others.
I don't know this whole myth about "eat meat to be big/strong etc". Obviously meat has a whole lot of nutrients for the muscle building arsenal, but still. I know a jewish vegetarian couple (lacto-ovo) and the dude looks like a Rugby player. Carl Lewis said he had his best years as a vegan.
10-01-2009 11:58 AM
I think trueprotein.com is a sponsor here. They have several vegan protein powders such as gemma pea, hemp, etc. I went through an 85/15% gemma/hemp mix recently. Definitely has an "earthy" taste, but is not unbearable.
Check out veganfitness.net
10-14-2009 02:25 PM
I am also a vegetarian, well at least all the animals I eat were vegetarians so I guess that makes me one too right
10-14-2009 05:10 PM
I agree with the above posters. Get bloodwork done, because IMO ingesting adequate Iron, B-12, EAA's, Zinc, Vitamin D, Chromium (greater than normal because of high CHO's effect in insulin processes), and Cholesterol (really only important for an anabolic minded individual) is difficult with a vegan diet unless meticulously planned.
Just as a heads up, the text that follows doesn't necessarily constitute scientific fact, my statements are conclusions I've reached through my own observations. These are my own personal views and if someone has contradictory science I welcome being corrected.
IMO you need get to a favorable body fat %, i'd say 8-13%. The stresses a CHO heavy diet imposes on insulin production and secretion I think are a recipe for developing diabetes without prudent diet planning. The high fiber and (i'm hoping) plant based oil's that would be ideally consumed will help idealize insulin secretion, but it is my view that a high starch intake is detrimental. If I was forced into becoming vegan because there was no animal meat left on the planet, I'd shoot myself. Just kidding. But the majority of starches (once again, IMO) should not be eaten unless their is enough adequate fiber and other macronutrients to slow down processing into the blood stream (I'm not a big fan of starches BTW). I know a few vegetarians who, while don't eat meat by definition, struggle with unwanted body fat even while practicing calorie restriction. I'm of the mind that the overabundance of starches in their diet effects insulin so negatively they can't lose the fat, instead maintaining their fat stores while catabolizing their muscle tissue.
My advice is to modify your diet so that you reach a healthy body composition and then take special care to minimize insulin response in your meal planning. Play around with higher plant oil intakes, try up to a fat% in your macros of 30%. If you start to gain unwanted fat, then ease back down. Genetics are going to be the main factor in determining how your body responds to different macro intakes, personally I have the best composition with ~30% Fat/ +30% Protein/ ~40% CHO. Focus on creating a diet supplying an abundance of amino acids from complimentary proteins while minimizing insulin responses.
Most people who practice the vegetarian lifestyle lack the necessary nutritional knowledge to have optimum health. If you have any questions or need to learn, you've come to the right place and I'm more then willing to share my knowledge. If you are serious about losing weight and putting on serious muscle mass, then I would seriously reevaluate your motivations for not eating meat. I'm not trying to convert you, but understand it will be extremely difficult if you are a practicing vegan. If you are lacto, ovo, or a combo, it will be much easier.
10-14-2009 05:17 PM
PM this guy. He is a vegetarian who seems to have his diet down.
SNS stack BA Creatine and foucs
10-14-2009 05:22 PM
The definition of a pure vegetarian differs from country to country. Lacto vegetarians (Dairy, no Eggs, No gelatin) are considered pure vegetarians in India.(I'm half Indian so that's my stab at that), whereas in the US (California, that's where i'm at right now) most people think of vegans when someone mentions pure vegetarians.
04-11-2010 01:59 PM
I have been a vegetarian since I was born and I have never had a problem gaining muscle. Im not saying that I wouldn’t be bigger if I ate meat but I have wrestled throughout college at 184 and have never been out muscled. I recommend eating seitan it is pretty much pure protein. I also recommend a good protein shake I take a whole food supplement shake made by standard process which only has 10g per serving but it is much more absorbable than the 50g protein shakes out there.
04-11-2010 09:47 PM
I went to one talk/lecture on nutrition and they discussed L-Carnitine. According to the speakers, L-Carnitine works best for weight loss if you are a vegetarian. However, it won't work effectively for meat eaters. You might want to try that out.
10-21-2013 10:25 AM
The best diet plan for a vegetarian is simple-
don't be a vegetarian. You have to eat meat. The only way I could justify any type of a vegetarian lifestyle is if you had PKU-which by the looks of it you dont.
so just dont be a vegetarian. your killing yourself in the long run to look like oscar meyer on two toothpicks.
Originally Posted by iparatroop
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