VEGAN IIFYM 1.0
Oh hey gorgeous!
If you are reading this, I imagine you are insterested in a few things, 1. Macros 2. Being Vegan 3. How to do it???? and all the questions, am I right? Or maybe you are my mom trying to support me, in that case - Hola mami!
Let's say you are not my mum, and you interested in Macros and how to track them as vegan.
I wanted to do just one post about it but then I realized that is a lot to take in and my views and tips might change with time, so I rather want to do a little series on Vegan Macros.
Every week I will share with you tips, sample meals and answer any questions you might have! you can always email me here or comment on my Instagram. But I do want to use this space as number one for you to come back and read anything you need.
The more I get into lifting and the weight room, the more interested I get in how to shape your body with not only exercise but your eating habits, as well as how much more strength you can gain thought proper eating.
But what it is? And what does it mean? it means that I will be recording all my food in order to reach a particular set of "macros" or macronutrients (Protein, Carbohydrates and Fats) each day. Using My Fitness Pal and a measuring cup (sometimes a scale) to know exactly how much I am eating of each. So far i have been doing it for 3 weeks and I am really enjoying the process. (Disclaimer: I have been doing it for longer but no with an specific macro breakdown, just to know how much I was eating)
Before I get into more details, I wanted to share that I won't be sharing my macros with you because everyone is different, but you might guess when I share the food nutrients, but again, you don't have to follow what I do, this is just my experience.
Also, my goal isn't to loose weight but to gain muscle mass and reshape my body (aka bigger and stronger legs). So I will be eating more and slowly increasing my calorie intake. This is not about being hungry, feeling restricted or being obsessive, it only takes a little bit of extra work to hit my numbers each day and I’m actually really enjoying it. It’s like a puzzle that you get to solve each day! There were a few nights where I didn’t feel like measuring out my dinner but I’ve found that adding my recipes to the app ahead of time makes it really easy to enter my food in just a few seconds.
I don't think I will do this forever, but my goal this year is to really focus on strength and reshaping my body so I will possibly be doing it until the end of the year (that is the goal!)
Ok, here a few thing I've learnt in the past three weeks:
1. My micronutrients are thorughr the roof!
If going vegan is a concern for you that you won't get calcium or Iron, it is just super easy. I don't eat as much greens or veggies as I wanted most days and I still get tons of each. Althought my goal is to hit my macros, I like to track my micronutrienst too so I make sure i am staying healthy.
2. I need to pay more attention in what I am eating.
I used to just eat tons of nuts and smoothies because it had so many health benefits, and they do, but they are so nutrient dense that I don't need that many. As an example, Pepitas have tons of iron but i only need like a handful tops to get my daily intake, while i used to add handfuls at every meal which meant way too much fats that were just storing on my body. I still avocado and nuts, but instead of an avocado a day maybe i will do half or a quarter, and just one tablespoon of peanut butter instead of one after each meal (don't judge! I love PB).
3. I eat a very low fat diet, and pretty much trans-fat free.
Which it is huge! because most of diabetes is linked with trans-fats and cholesterol, and since I am not using any oil to cook or eating a lot of fat, I avoid it at all. My face has been the one that notices the difference the most when I do have it (like this weekend!) and I immediately get pimples, which I hate, so I try to stay away from it. I’m still eating plenty of fat but it comes from sources like nuts, avocado, chia seeds and hemp seeds making it almost all monounsaturated and polyunsaturated. I don’t really know that much about good and bad cholesterol but from what I understand, plant-based fats have something to do with HDL cholesterol levels, or high-density lipoproteins, which is considered to be the “good” cholesterol. I’ll have to look into this a bit more.
4. I need to add legumes and high protein starch or products to hit my goal.
Which is not hard, but I do have to add tempeh, tofu or protein powders to ensure i am getting enough. Again, i don't ming eating tofu and tempeh, I actually like it, but I do need them in every meal to hit my protein goal. Eventually, i will adjust my macros to 60C, 20P, 20F and that will make it easier, but for now, I am sticking to what my coach Paola told me.
5. I have done much research on food nutrients than before.
Just so I know how much I should be eating of each, like now i know each Ezekiel piece of bread has 15g of carbs and like 2g of protein, and 1/4 of avo is 10g of fat and that 3 oz. of tempeh is 12g of protein, so immediately in my head i know i can have that without putting on MFP first. I tend to eat the same over and over again, but it makes it easier to track it.
Here a sample of what I am eating today:
B1: smoothie with banana, 1 scoop of vega vanilla protein, 1 tablespoon of PB, almond milk and ice.
B2: 2 Ezekiel toasts, with 1/4 of avocado and 3oz of tempeh with a little bit of liquid aminos.
L: TPV with spices, quinoa, 1/4 avocado, and veggies like broccoli,kale, onion and carrots.
Snack: Clif bar
Dinner: Salad with quinoa and baked barbecue tofu.
I know it is not super detailed but it is an example. My main meals (Lunch and Dinner) are huge, and tend to full me up pretty well.
NOW, What else do you want to know? Which questions you have?