Nutrition

Why Following a Vegan Diet Doesn’t Mean You Can’t Hit Your Macros

Why Following a Vegan Diet Doesn’t Mean You Can’t Hit Your Macros

With Veganuary being a hot topic this month, there’s a lot of people considering switching their meat and dairy out for more digestive-friendly foods for the month and/or for the foreseeable. There are, of course, a lot of people on the fence, however, whether it’s because they can’t leave the bulk buying chicken breasts behind or whether actually, they’re worried they won’t be able to get all the nutrients they need. However, we’re here to explain why a vegan diet doesn’t mean you can’t hit your macros.

Vegan Diet Soup Seeds

Did you know that one serving of black beans can contain up to 20g protein?

Meat isn’t the only source of protein

Many people believe that without meat in their diets, they won’t possibly be able to consume enough protein to see the results they are looking for. Although admittedly you are slightly more limited in your variety of protein sources when you are following a vegan diet, it doesn’t mean you can’t actually get enough of it. To name just a few, here are some excellent vegan sources of protein:

  • Tofu
  • Chickpeas
  • Lentils
  • Black Beans
  • Quinoa
  • Seeds: Hemp, Pumpkin, Chia
  • Oatmeal
  • Veggies: Broccoli, Green Beans, Asparagus, Green Peas
  • Peanut Butter

Additionally, vegan protein powder is a great way to up your protein intake, without having to worry about consuming extra calories from food. The benefits of vegan protein can also be enough to make you want to make the switch!

Shop our range of vegan protein powders to help you meet your macros.

Calories on a vegan diet

The good news is, you tend to consume fewer calories on a vegan diet that you would normally. Salad, veggies, lentils, beans, the list goes on. They are all relatively low fat, low-calorie foods. This means that although you may only get 10g of protein in one serving of lentils, where you could get 23g protein in a steak, the lower calorie content means can consume more of them to increase your protein intake, without having any detrimental effect on your macros. (We wouldn’t recommend 2 fillet steaks in one sitting!) In addition, the lower calorie content in most vegan foods can be an inevitable aid if weight loss or getting lean is your primary goal.

It’s not all about protein

Hold up! We know protein is king (or queen in our world ladies), so surely we’re contradicting ourselves slightly here, no? Ok so we’re not saying protein isn’t important, of course, all you wonderful women need protein, however, it’s not the only thing you need in order to reach your fitness goals. Healthy high-fat foods such as avocados, olive oil, and nut butters are all essential to meet your macros and the good news? They’re all vegan. Most of the protein-rich vegan foods you’ll already be consuming (quinoa, beans, lentils etc.) are already high in complex carbs so you also won’t struggle to hit your daily target there.

There’s more to it than just macros

We all admire your dedication and determination to reach your goals and we know that your macros play an important part of this (thanks MyFitnessPal for always having our backs). However, when it comes to a vegan diet, it’s important to remember all the other nutrients that your body needs that might not be as easily obtained. Rules to follow:

  • Look for iron-rich foods such as peas, lentils, dried fruit and artichokes to keep your levels high
  • Get enough calcium. Calcium plays an important role in muscle contractions, preventing cramp and long recovery periods. However, without dairy as a source of calcium, we appreciate this can be tricky. Almonds, spinach, kale and broccoli are all great options.

Decided to try Veganuary this month? Read our top tips for going vegan here.

Lifestyle

Veganuary: Top Tips for Going Vegan in 2018

The 'New Year, New Me' regimes have officially begun and there's one trend that everyone's talking about: Veganuary. We're sharing our top tips for sticking to it this month!

2018-01-02 17:38:10By Sophie Seddon

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Sophie Seddon

Sophie Seddon

Lifestyle Editor


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