Can you balance macros on a plant based diet?
December 23, 2016 Ashley 0 Comments
While trying to lose weight, maybe going on a plant-based eating regime has crossed your mind.
And, maybe (if you have unfortunately ignorant and misinformed friends), maybe you’ve been frightened into thinking that you won’t be able to meet all your needs meatlessly. That you can’t manage a well-rounded diet on plants alone. They might even tell you that there’s no way to properly balance your macros – proteins, carbohydrates, and fats – if you don’t ingest flesh on the regular. That you’ll wither away.
(“No, actually. Let’s spar, and see how well your protein holds up against mine…”)
But, to be fair, the concern about balancing is legitimate. The truth is, though, most people eating the SAD foods (that’s an appropriate acronym for “Standard American Diet”) are just as – if not more – out’ve macro balancing wack than most shrub munchers. They put away too many carbs or fatty snacks, veer in the equally wrong direction of too much protein, or eat too much of the processed sugar and stuff that makes it tough for your body to process anything you’re eating. So let’s don’t put the green eaters in the corner until we all can come to class with our latest physical results in hand, shall we?
That said, we’re not here for an eggplant measuring contest.
We’ve still gotta answer the question: How do we balance our macros on a plant based diet?
Answer?
Easily. Especially when it comes to carbs. These – which should comprise about 50 – 60% of your diet – might seem like the most obvious one. Foods like your fruits, whole grains, and oatmeals comprise a lot of this – but the trick with weight loss and carbs is gonna read kinda like the opposite of how-to-life rules: keep it generally complex, and less simple. Simple carbs aren’t evil in moderation – but they do spike insulin and make you gain weight. So, if you want to make sure not to overdo this area when it comes to the fruits – stick to stuff like watermelon, strawberries, cantaloupe, avocados, and peaches. Instead’ve “Keep it simple, sweetheart”, think: “Keep it complex, sexy.” And you will be.
And, speaking of those avocados in the section above, next come the fats. (Which, incidentally, shouldn’t take up much more than 10 – 30% of your diet.) Aforementioned avos are actually as excellent a source of healthy fats as they are carbs. But, if you’re the sort who think avocados have the mouthfeel of a soap bar melting in a hot bath and the taste of nutty nothingness, alternatives do exist. Coconut oil – which is great for cooking – is one option. And so are nuts and seeds.
Then again, those seeds ‘n nuts double for the protein section, too – which many say should take up about 15 – 25% of your daily food consuming. But it doesn’t end there. Just because we don’t eat creatures that once wore faces, doesn’t mean we can’t get in our protein-y needs with ease – and variety. For example, when snacking on almonds stops doing it for you (or you just wanna cut back on the fat), switch over to beans – or better yet: quinoa. Although it fills up the carb part’ve your plate as well, quinoa also fills up your tummy enough that you’re satiated and your body’s not craving the macros it’d be missing in many other foods. Bonus? It’s got all the amino acids you need – which many vegan protein foods tend to lack. That said, if building a Trumpian wall on your plate betwixt your protein and other macros is a legit concern, the popular “meat replacers” will definitely be your friend. Examples? Tofu, seitan, and tempeh. While the latter two are fantastic both for taste and protein requirements, the former – tofu – has fewer of the carbs, comparatively speaking.
In the end, vegan macro balancing is a bit more holistic. You can balance your carbs, protein, and fats. And, for the most part, you can get ’em separately. But the beauty of a plant based diet is that you don’t have to. You don’t always have each three partitioned out on one of those plates my three year old niece with premature OCD uses to segregate her vegetables from her mashed potatoes. Carbs and fats might coexist in one delicious emerald fruit. Fats and protein might reside harmoniously in that cashew mix you dig. But, once it’s in your tummy, it knows how to dole ’em out where. Sure, some’ve the macros are “shared” in your other food sources. But that’s no cause for concern about overdoing any one area – not if you’re rocking a good somatic ear that listens in on what your belly’s telling you. Because – since what you’re eating is both nutrient dense, high in fiber, and high in water content – your body never feels like it’s missing out on anything. Thus, if you’re hearing a list of myths surrounding plant-based diets, don’t dismiss it from your weight loss options. Just dismiss the ignorant individuals spreading said myths – and more than a few pounds – when you start benefiting from this beautiful, balanced, new way of living.