This is a special e-mail for a select few of my clients who are vegetarians and are concerned about getting the correct nutrition that will ensure enough quality macro-nutrients are in their diet.
I will talk about your macro-nutrient intake shortly, but it still stands that whether you’re a vegan or not, if you want to lose weight it’s all about calories in vs calories out. Reduce your daily caloric intake by 500 cal a day and in one week you will lose a pound.
Now about those Macro-nutrients: Energy needs, protein needs differ from person to person. It is difficult to place everyone in one box. I will try to find a happy middle ground. This middle ground will be built around a certain theme: the average, above average, female (since women are the ones that asked this question) that work out with weights 2-3x a week and does cardio at a modicum rate 3-5 x a week. Men need add more calories, if you do more cardio add more carbs, if you weight train more frequently or more intensely add more protein.
PROTEIN: I believe protein to be the main dog in the three nutrients. Of course protein needs do vary but generally A vegan should get 1.5 g of protein/kg of body weight a day spaced evenly through 5-6 meals a day.
CARBOHYDRATES: Once again this number will vary from person to person. But remember the quality of carbs is extremely important for vegans: complex rather than simple carbs! I believe (and this is my educated belief) that a vegan should consume 50% of caloric diet from carbs.
Fat: After protein and carb needs are met fat should make up the remainder of your caloric diet. Just because I put fat last do not treat fat like a third cousin. Incorporating more high fat foods such as nuts and seeds nut butters, tahini, avocados, olives, and olive oil ensure that fat requirements are met.
Okay let’s take your average 120lb vegan female and by the ratios of what I stated earlier lets put together a macro-nutrient diet for her:
Protein @ 1.5g per kg of body weight = 82 g protein= 328 calories
Carbs: 50% total cal intake (approx 1500 cals a day) = 750 calories
Fat: remainder of caloric intake 47 g of fat………………= 423 calories……………..total 1501
I touched a little on what fat sources are good and mentioned that a vegan needs to eat complex carbs not simple, but the most daunting task where does protein come from if not meat.
For brevity sake here are just a few great vegan proteins;Tempeh,1 cup 41g; seitan 3oz31g; soybeans 1 cup 29g; lentils 1 cup 18g; black beans 1cup 15g; kidney beans 1cup 15g; veggie burger 1 13g;
Chickpeas 1cup 12g; baked beans(vegan) 1 cup 12g; black eyed peas 1cup 11g; tofu firm 4oz 11g
I hope this helps my vegan friends out there. Nothing should stand in your way of health, fitness and strength.
Robert