With the advancement in technology and a deeper understanding of our human body, veganism has gained a lot of support. Primarily people take up veganism for health concerns arising due to excess meat consumption or compassion over animal cruelty. However so, we cannot deny the positive impact it generates on the overall spectrum for both animate and inanimate beings. Many athletes are also turning to vegan diets to stay fit and for a quicker recovery. It may surprise a few, but there are quite a few NHL players that you can find on this page, who have adopted a vegan diet plan for better fitness. For individuals, a good healthy vegan diet plan can improve all aspects of life from brain function to physical well-being. This is commonly based on numerous personal testimonies along with research and analysis conducted among various groups.
VEGAN DIET Plan AND FITNESS: THE STRUCTURE
There is a common misconception that a vegan diet plan equals compromising nutritional needs. This is not true! A balanced vegan diet plan is what is required here. You can find the best Vegan Cooking Classes Online to get more details. Like any other diet, keeping track of the micro and macronutrients your body requires is the key to staying fit and healthy. Here are some tips for that:
1. Make your meal colorful
As you are aware, plants are rich in vitamins and minerals. A colorful veggie-packed meal means your meal contains a good variety of nutrients. They keep your calories in check and because they are high in fiber, they can help you feel more satisfied avoiding excess calories.
A good example of the colorful meal includes:
- Beans for protein and fiber.
- Leafy greens for vitamins A, C, and K
- Red tomatoes for heart-healthy lycopene
- Blue blueberries for brain-boosting anthocyanins
- Orange or sweet potatoes for Vitamin A to help keep eyes healthy
2. Switch to whole grains and fortified foods
A diet rich in whole grains and fortified foods has shown to reduce the risk of heart disease, type 2 diabetes, and obesity. Switching to fortified foods can increase your immune system capabilities. Plus transitioning to consuming more whole grains and fortified food is an easy way to make your diet healthier. Just a quick summary on why Whole grains? Well, whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). You might also be interested in Best EIT Food Courses for free.
3. Role of supplements
To get most of all the nutrients required adequately, it is advisable to consult your nutritional doctor for supplements. You need to be aware that certain nutrients are rich in animal products and while there are plant-based substitutes for those. These substitutes might not be available for everyone to access. A practical approach here is to be aware of certain vitamins and minerals which are primarily found in a meat diet like
- Vitamin B-12:
- Vitamin D
- Omega 3-fatty acids
- Iodine
- Iron
- Zinc
These micronutrients are a requirement by our body in small doses to regulate our internal mechanism. Supplements in-hand with fortified foods can be sources of these essential micronutrients.
VEGAN DIET Plan AND FITNESS: THE TRANSITION
1. Food and Exercise
With all the above knowledge about vegan diets, it is equally important to remember the importance of exercising, both physical and mental exercise routine to keep one fit and healthy. A daily dose of light exercises like jogging or an exercise routine that does not require intense energy can be a good start. Now one important thing to remember here is that depending upon your individual goals health-wise, the calories intake and calories burn during workout should be regulated. For mental exercise, the best exercise is a good night rest routine.
2. Meals Timings
Generally, it is advisable to take 5 meals, 80g each with 30% of it being fruits. However, the type of meal might defer when you are going to work out. For example, if your workout is intense, carbs and protein should be taken before the workout. This means you will feel fuller for longer. They are also loaded with fiber, which can help slow down your digestion and provide you with consistent energy. Also for a fitness enthusiast and for those who work out regularly—alkaline foods is the go-to-food. This can also assist the body in recovering much faster post-workout.
3. Be Realistic and Smart
In our zeal to accomplish something in a short term, we push ourselves to the extreme limit. Such determination should be directed towards a more sustainable goal. Staying fit and healthy is a life-long process. One smart thing you can do is sign up for vegan communities online and awareness programs to keep you motivated. This can also act as a window to see the progress you are making.
Bottom line: Health is Wealth
Transitioning to a vegan diet may seem daunting but given the benefits and substitutes available this can be seamlessly done. It is a widely accepted fact that a balanced vegan diet plan can keep you healthy and fit. We encourage you to explore more, there are numerous informative documentaries, books, and websites that are worth looking into and see how productive a vegan diet plan is.
