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Try A Vegan Diet to Build Muscle and Lose Fat

Having a vegan diet to build muscle and burn fat can be tough. There’s a struggle to know the right food to eat due to the variety of fruits and vegetables available.
In most cases, these food items are also not dense when it comes to macronutrients. Even so, it wouldn’t be wise to eat them at random to have “enough”. In improving your muscles and reducing your fats, you have to have a solid strategy for a balanced diet. It must have consistent calories and macronutrients for weight loss and muscle growth.

Getting in shape as a vegan through dieting can be challenging. But there are effective strategies to go about it to get the desired results. Here is a guide to help you stay fit, slim, and in great shape with a vegan diet.


eating healthy

Succeed with a Vegan Diet to Build Muscle and Reduce Fat

Nowadays many recommend having a vegan diet to build muscle and burn fats. There are many good reasons folks advocate veganism for fitness and bodybuilding. Science has proven that meat products can be optional. Organic produce can also provide essential elements for the human body. Thus, veganism can make one survive and get in shape.
In a nutshell, certain fruits and veggies can fill a person’s protein needs. They can even maximize muscle growth. Also, vegan food usually has a lot of nutrients and fewer calories. They are great when it comes to having a safe kind of weight reduction. So, integrating vegan food into your diet can be the best strategy to build muscle and lose fat. 

What Makes a Vegan Diet to Build Muscle and to Cut Fats Different

Observing a vegan diet means eating only plant-based food. Unlike when eating vegetarian, even consuming dairy and poultry is not allowed. But, even if the discipline only permits organic greens, it is possible to have enough energy. At the same time, these can even support survival. So you may have everything you need from having them.
Meat is often denser in nutrients than plant-based food but it isn’t an issue. Vegans eat a lot of specific foods to have more protein. They also try to choose what they eat well to make sure they have enough energy. So, even if exercising injures muscles and burns calories, a vegan diet can still help.

It Is Worth Pursuing

A person may have to adjust to having a diet to build muscle and lose fat with only these things. After all, a person used to having meat may not accept having only greens right away. Yet, this shouldn’t be a problem. According to groups like PETA, humans are likely herbivores. Even if we are omnivores, some parts of our body show that we have what it takes to eat only greens.
Besides, according to a study, meat is more expensive than produce. Though not always, a lot of meat-based products are pricier compared to greens. Also, having plants for food prevents if not treats health problems. A Harvard blog, written by a doctor, also said that it’s better to eat more plants and fewer animals.

More Meat and Vegetable Comparison

According to a website, meat is often lower in sugar and richer in minerals. Yet organic greens promise lower sodium, saturated fats, and cholesterol.

The Best Diet to Burn Fat and Bulk Up That Is Vegan

Often, the ideal vegan diet to build muscle and lose fat is for you to be selective about food. But this doesn’t mean restricting one’s food choices only. Rather, it is taking into account macronutrients and calories. So have a dietary regimen that gives you enough macros and only the right amount of calories.
Bottle of plant protein supplement

A bottle of plant-protein supplement behind the woody background

Muscle Building Basics

Attached to different parts of our body, our muscles are what we use for movement. We can only get them in shape once we apply pressure to them. Physical pressure actives or constricts the muscles and burns fat for a lean look. But having enough protein supply is what keeps the shape of the muscles looking good.
They will only look bulky once damaged tissues get repaired and the body knows that it has to get bigger. Protein is what builds muscle tissues and repairs injuries. So, a vegan muscle-building diet plan must include plenty of plant-based protein.
Try adding to your shopping list some of the most common foods where you can get protein. Mix them with your meals or consume them as standalone food. Here are examples of what you could try.
mix of nuts, seeds, and dried fruits

A bowl of nuts, seeds, and dried fruits


  • Nuts. One cup of mixed nuts can already supply 27 grams of protein. Plus, consuming some makes you full often.


Legunes, beans, seeds

Legumes, beans seed in linen sacks

  • Legumes. These beans often have over 10 grams of protein per cup. What’s more impressive is that it’s easy to mix them with dishes. Some need cooking while others are consumable as raw.


Soy beans and soy milk

Soy beans and soy milk

  • Soy products. These often have plenty of protein in them due to the soybeans. Miso, tempeh, and soy sauce are examples and give flavor to certain Asian dishes. Soy milk is an alternative to cow’s milk and can also supply as much protein.


Greek yogurt and fresh berries

Bowl of Greek yogurt with fresh berries

  • Yogurt. This comes in different flavors but the Greek version often has the most protein content. 170 grams of Greek yogurt may give you about 17 grams of protein already. It’s a great snack not only because of its nutrients but for its smooth and creamy texture.

Weight Loss Fundamentals

You can lose weight by having reduced muscle mass or body fat. Yet, for practicality, people choose to get rid of fats or adipose tissues instead. After all, muscles help in movement and consume energy. Fats are there because there is an excess of energy reserves.
woman taking measurements around waist

A healthy, slim woman measuring her hips

To become leaner, there must be a calorie deficit. This means having fewer calories daily for weeks or even months. For the vegan diet for fat loss, there need to be food items that are low in calories. Also, it may involve consuming those that increase the body temperature. After all, higher body temperature means more energy consumption or calorie burning.
Before and after views of a man after dieting

Before and after views of a man conquering overweight issues

Advice on calorie intake

Pick those that are low in calories not only to reduce your calorie intake. It’s also so you could eat as much as you want without worrying about gaining weight. Here are some of those that you could try to eat plenty of with peace of mind.
fresh celery juice and celery vegetables

A glass of celery juice beside a bunch of celeries

  • Celery. Per 100 grams, you only get about 16 calories. Plus, with this, you improve your digestion and prevent stomach issues. You also get vitamins A, C, and K with this vegetable.


Cranberry fruits and juice

A glass of cranberry juice and cranberry fruits

  • Berries. These are excellent for snacking. Raspberries, strawberries, and blueberries have about 32 calories only per cup. Plus they are already loaded with natural sugars for energy. They also contain antioxidants to prevent cancer.


Glass of tomato juice and fresh tomatoes

A glass of tomato juice and fresh tomatoes

  • Tomatoes. A piece that is about 123 grams has only 22 calories. They are abundant in lycopene too. So, with them and the chemical compound, you get sun protection and an improved heart. Still, they have potassium that helps maintain blood pressure.



Various types of salads


Find The Right Food for Your Vegan Diet to Build Muscle and Lose Weight

The first thing that you have to do before you set meals is to search for specific foods. These would be those that would help you reach your health and fitness goals. So, for a vegan diet to build muscle, look for protein-rich plant-based food. Search for low-calorie food to experience a healthy fat-burning diet too.
Below are some examples of specific vegan foods that you could eat for bulking and cutting at the same time.

Plant-Based Sources that are High in Protein

avocado cut in half

Avocado cut into half

Avocados. 1 cup of sliced avocadoes yield 2.9 grams.


Edamame on plate

Plate of edamame

Edamame. 155 grams or 1 cup provides 17 grams.


Fresh potatoes on wooden basket

Fresh potatoes in a wooden basket

Potatoes. 100 grams grants 2 grams.


Fresh green peas

Fresh green peas in a bowl

Green Peas. 145 grams or 1 cup has 8 grams.


Red grapefruit and juice

Red grapefruit and juice

Grapefruit. Half of a fruit that is about 123 grams gives 0.9 grams.



Low-Calorie Vegan Food



Three whole apples and one cut into halves

Apples. 100 grams or about half of one gives 52 calories or so.

asparagus vegetable and soup

Fresh asparagus and pureed asparagus soup

Asparagus. 1 large spear that is a little over 7 inches has 4 calories.

Fresh oranges and orange juice

A glass of orange juice and oranges

Oranges. A whole fruit that is about 131 grams supplies 62 calories.

Fresh broccolis and soup

Fresh broccoli and broccoli soup

Broccoli. 1 medium stalk has 45 calories.

Cabbages, halved and whole

Cabbages, halved and whole

Cabbage. A leaf of about 15 grams yields 4 calories.


Set Your Meals Right

 When bulking or cutting, you need to decide how you’re going to eat. This means setting when your meals and snacks will be. That’s because your goal is to use your food right. In dieting, you not only consume the right types and amount of sustenance. You also use your food as fuel and for recovery to get your desired physique. So have a vegan diet to build muscle and lose weight and do it right.

Plan What You’re Going to Eat

 You must know what to eat for breakfast, lunch, and dinner. Even if you know you’re only going to have grains, veggies, and fruits, plan your meals. Do not attempt to skip eating or consume more than you should. Have the discipline to use the best diet to build muscle and lose fat right.
Eat the most vegan food when you’re going to be busy. As much as possible, it’s these times when you ought to consume the most calories, carbs, and sugar. It’s so you could use them right and have the energy to push yourself. Thirty minutes or so before you become active is the ideal time to have packed meals.
Have protein-rich fruits and vegetables after working out or while you’re resting. These are to aid you in your recovery. But make sure that you don’t overdo eating them. Throughout the day, have only 1 gram per 1 kilogram or less of your body’s weight.

Have Frequent Meals

 If possible, as part of your vegan diet to build muscle, distribute your protein intake. There is an article that says that it can improve workout performance. Thus, during your daily activities, you can also use it to do well wherever you need to do physical exertion.
To have energy throughout the day, divide your meals and have snacks. You don’t have to eat a lot per meal. Having more snacks can work too. You only need to be sure that you continue having low-calorie food to have a vegan diet to burn fats.

Example of a Vegan Meal for a Single Day

For breakfast, a vegan may eat bananas with peanut butter and soy milk. During lunchtime, he or she might have a veggie burger with black beans, steamed broccoli, and rice. At dinner time, there’s a salad with cucumbers, tomatoes, kale, peppers, and olives. There could be snacks and berries for snacks.
In the example, the calories and protein are high at the start and toward the middle of the day. When the day ends, a light meal may suffice to have fewer calories. Snacks help the consistent supply of energy and tissue support.

In Conclusion

A vegan diet to build muscle involves a plan with plenty of protein. You need low-calorie food and those that raise your temperature for a vegan diet for fat loss. Yet you have the option to all these to get both benefits. It’s only that you must know when to consume them to make your dieting work.
It may take time to get used to a diet plan but keep doing it and you will adjust. If one strategy doesn’t work, try another one. Pick whichever suits you best and don’t give up. Once you see positive outcomes keep at it. You will achieve success through trial and error, persistence, and the right information.
A selection of vegan foods

A wide range of vegan food selections.

Read More:

Can You Lose Weight on A Vegan Diet?


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