Plant Based Diets Done Right

I've been coaching some more clients lately that want to eat more of a plant based diet.

The problem is, it's harder to get all your nutrient needs covered when you cut out other food groups and animal products.

Many plant based dieters tend to undereat on protein, not get as many B-vitamins, minerals and other nutrients all while overeating on starchy carbs and refined oils.

This makes both fat loss and muscle gain harder (but not impossible).

If you're on a plant-based diet, this is what you should do to cover your bases:

1. Go for Higher Protein/Nutrient Choices

Instead of loading up on mostly regular pastas and rice, switch to higher protein grains and starches.

I recommend lentils, beans, quinoa, legumes and higher protein pastas such as Banza.

With other protein sources, you can use pumpkin seeds, nutritional yeast and fermented organic soy products such as miso, edamame, tempeh, and a little bit of tofu.

You can also add in plant based powders as well to hit your protein needs for the day after your workouts.

2. Take the Right Supplements

Many plant based eaters are not getting enough nutrients in their diet, and to round everything out you should supplement. Zinc glycinate, B-6 and B-12, zinc, and magnesium are must-haves.

You also want to make sure you're getting enough healthy fats. Flax, chia, hemp, and an ALA supplement can balance out your 3-6 ratio.

3. Cut Out Processed Junk

Although there are more "health-conscious" vegan/vegetarian brands out there, you still need to read the ingredients list to make sure it's not riddled with processed items.

You want to stay away from seed oils, fake meats (Beyond/Impossible/Morning Star) and vegan desserts such as cupcakes since a good chunk of them use processed ingredients.

Instead, focus on eating mostly whole foods and you'll be good.

Track your food intake to make sure you're within your calorie and macro split and you'll be able to reach your fitness goal eating a plant based diet.

And if you need help with putting together your workout program and nutrition, no matter what your diet preferences may be, let's talk.

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