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|Nominated for Academy Award for best supporting actor in Jan 2014, Jared Leto is spectacular actor who has radically defied his age. Stoic personality was
elected as one of the 50 Most Beautiful People in the World by “People” magazine in 1996 and 1997.
Possessing slender and athletic body, Jared is one of the actors having gone through wide fluctuations in their weight only to suit them for their daunting roles in
the movies. While he gained massive sixty pounds for his role in Chapter 27, he could be seen in extremely skinny shape in the movie, Dallas Buyers Club.
The drastic transformations made by sapphire-eyed star indeed are incredible and explicitly depict his will power and perseverance. However, Jared admits
having gone through immense plights to shed weight.
The handsome star shares, the period of being overweight was next to hell to him and it took him one complete year to retrieve his hot body. Not only did he
become victim of myriad health problems, he also suffered from anxiety and other psychological problems. Having learnt valuable lessons, Jared has vowed
never to sign up again for such roles in future requiring him to gain weight.
Jared Leto Diet Plan
Jared Leto is one the most credible celebs who strongly reckons that food is the most powerful force, capable of making dramatic changes in your body. Holistic
approach followed by the actor keeps him away from toxic and high-fat animal foods.
Without bowing his head in front of yummy foods, Jared embraces healthy and nutritious organic foods. Being very vigilant and specific about his diet, he strictly
refrains from sugary and salty foods. Both the foods being sinister food items are accountable for triggering numerous health issues in your body.
Jared has been adhering to vegan and healthy diet from last twenty years and the impact of foods indisputably is evident. He eats myriad raw and steamed
veggies, unsalted nuts, grains etc. The iconic man reckons we all are equipped with two choices, we can please our taste buds by eating tasty but unwholesome
foods, or we can flatter our body by eating tasteless yet healthy foods. It’s up to you what choice you make.
While sharing his weight loss journey from sixty extra pounds to normal, Jared tells, it was one of the most exhausting and terrible experiences of his life. He
succumbed to green and leafy vegetables, lemonade diet plan, and what not to retrieve his sculpted body.
Jared Leto Workout Routine
Popular actor cum singer is averse to bulked up or muscular body. Possessing signature body, Jared likes lean yet resilient body. He practices various cardio
workouts to add leanness and robustness to his body.
Jared is passionate for cycling and has commendable stamina of cycling incessantly to ten miles. He also loves biking on steep paths, as they seek you to apply
extra strength and control over your body.
Apart from them, he practice sit-ups, crunches, yoga to build up abs and to make his body ripped. Preferring outdoor activities over gyms and other indoor
activities, Jared loves hiking and is always ready for it. He simply relishes the time spent in the lap of nature while doing diverse adventurous activities.
Healthy Recommendation For Jared Leto Fans
Are you one of the fans of Jared Leto and wonder how possibly the actor has been able to deter wrinkles and weight even after crossing forty?
Jared recommends his fans to consume healthy and balanced diet to stay fit. Make sure that the diet consumed by you doesn’t bump up the acidic base in your
body. Foods such as sugary, salty, processed, junk foods etc. make your body acidic.
An acidic body is the powerhouse of diseases and instigates aging process in you, as a result of which you look prematurely wrinkled and old. Vegan food items
such as lemon, grapefruit, spinach, broccoli, dark chocolate etc. are superb antioxidant foods; they are capable to deter aging process and make you look young
and healthy for longer.
You should also be prudent regarding the consumption of alcohol and cigarette. Besides growing acidic base in your body, these sinister habits make your body
hollow from inside. These vices pep up the deformation of cells and amplify the number carcinogenic cells in your body. No one can get you healthy and
blissful body unless you allow yourself to remain slave of these vices.
|What Is the Vegan Diet?
Veganism is defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty, whether for food, clothing or any other purpose.
For these reasons, the vegan diet is devoid of all animal products, including meat, eggs and dairy.
People choose to follow a vegan diet for various reasons.
These usually range from ethics to environmental concerns, but they can also stem from a desire to improve health.
A vegan diet excludes all animal products. Many people choose to eat this way for ethical, environmental or health reasons.
Different Types of Vegan Diets
There are different varieties of vegan diets. The most common include:
Whole-food vegan diet: A diet based on a wide variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts and seeds.
Raw-food vegan diet: A vegan diet based on raw fruits, vegetables, nuts, seeds or plant foods cooked at temperatures below 118°F (48°C) (1).
80/10/10: The 80/10/10 diet is a raw-food vegan diet that limits fat-rich plants such as nuts and avocados and relies mainly on raw fruits and soft greens instead.
Also referred to as the low-fat, raw-food vegan diet or fruitarian diet.
The starch solution: A low-fat, high-carb vegan diet similar to the 80/10/10 but that focuses on cooked starches like potatoes, rice and corn instead of fruit.
Raw till 4: A low-fat vegan diet inspired by the 80/10/10 and starch solution. Raw foods are consumed until 4 p.m., with the option of a cooked plant-based meal
The thrive diet: The thrive diet is a raw-food vegan diet. Followers eat plant-based, whole foods that are raw or minimally cooked at low temperatures.
Junk-food vegan diet: A vegan diet lacking in whole plant foods that relies heavily on mock meats and cheeses, fries, vegan desserts and other heavily processed
Although several variations of the vegan diet exist, most scientific research rarely differentiates between different types of vegan diets.
Therefore, the information provided in this article relates to vegan diets as a whole.
There are several ways to follow a vegan diet, but scientific research rarely differentiates between the different types.
Vegan Diets Can Help You Lose Weight
Vegans tend to be thinner and have a lower body mass index (BMI) than non-vegans (2, 3).
This might explain why an increasing number of people turn to vegan diets as a way to lose excess weight.
Part of the weight-related benefits vegans experience may be explained by factors other than diet. These may include healthier lifestyle choices, such as
physical activity, and other health-related behaviors.
Vegan diets seem very effective at helping people naturally reduce the amount of calories they eat, resulting in weight loss.
Vegan Diets, Blood Sugar and Type 2 Diabetes
Adopting a vegan diet may help keep your blood sugar in check and type 2 diabetes at bay.
In addition, vegan diets reportedly lower blood sugar levels in diabetics up to 2.4 times more than diets recommended by the ADA, AHA and NCEP (5, 6, 18).
Vegan diets seem particularly effective at improving markers of blood sugar control. They may also lower the risk of developing type 2 diabetes.
Vegan Diets and Heart Health
A vegan diet may help keep your heart healthy.
Observational studies report vegans may have up to a 75% lower risk of developing high blood pressure and 42% lower risk of dying from heart disease (16, 19).
Randomized controlled studies — the gold standard in research — add to the evidence.
Several report that vegan diets are much more effective at reducing blood sugar, LDL and total cholesterol than diets they are compared to (4, 5, 9, 20, 21).
These effects could be especially beneficial since reducing blood pressure, cholesterol and blood sugar may reduce heart disease risk by up to 46% (22).
Vegan diets may improve heart health. However, more high-quality studies are needed before strong conclusions can be drawn.
Other Health Benefits of Vegan Diets
Vegan diets are linked to an array of other health benefits, including benefits for:
Cancer risk: Vegans may benefit from a 15% lower risk of developing or dying from cancer (20).
Arthritis: Vegan diets seem particularly effective at reducing symptoms of arthritis such as pain, joint swelling and morning stiffness (23, 24, 25).
Kidney function: Diabetics who substitute meat for plant protein may reduce their risk of poor kidney function (26, 27, 28, 29, 30, 31).
Alzheimer's disease: Observational studies show that aspects of the vegan diet may help reduce the risk of developing Alzheimer's disease (32, 33).
That said, keep in mind that most of the studies supporting these benefits are observational. This makes it difficult to determine whether the vegan diet directly
caused the benefits.
Randomized controlled studies are needed before strong conclusions can be made.
A vegan diet is linked to several other health benefits. However, more research is needed to determine causality.
Foods to Avoid
Vegans avoid eating any animal foods, as well as any foods containing ingredients derived from animals. These include:
Meat and poultry: Beef, lamb, pork, veal, horse, organ meat, wild meat, chicken, turkey, goose, duck, quail, etc.
Fish and seafood: All types of fish, anchovies, shrimp, squid, scallops, calamari, mussels, crab, lobster, etc.
Dairy: Milk, yogurt, cheese, butter, cream, ice cream, etc.
Eggs: From chickens, quails, ostriches, fish, etc.
Bee products: Honey, bee pollen, royal jelly, etc.
Animal-based ingredients: Whey, casein, lactose, egg white albumen, gelatin, cochineal or carmine, isinglass, shellac, L-cysteine, animal-derived vitamin D3
and fish-derived omega-3 fatty acids.
Vegans avoid consuming any animal flesh, animal byproducts or foods containing an ingredient from animal origin.
Foods to Eat
Health-conscious vegans substitute animal products with plant-based replacements, such as:
Tofu, tempeh and seitan: These provide a versatile protein-rich alternative to meat, fish, poultry and eggs in many recipes.
Legumes: Foods such as beans, lentils and peas are excellent sources of many nutrients and beneficial plant compounds. Sprouting, fermenting and proper
cooking can increase nutrient absorption (34).
Nuts and nut butters: Especially unblanched and unroasted varieties, which are good sources of iron, fiber, magnesium, zinc, selenium and vitamin E (35).
Seeds: Especially hemp, chia and flaxseeds, which contain a good amount of protein and beneficial omega-3 fatty acids (36, 37, 38).
Calcium-fortified plant milks and yogurts: These help vegans achieve their recommended dietary calcium intakes. Opt for varieties also fortified with vitamins
B12 and D whenever possible.
Algae: Spirulina and chlorella are good sources of complete protein. Other varieties are great sources of iodine.
Nutritional yeast: This is an easy way to increase the protein content of vegan dishes and add an interesting cheesy flavor. Pick vitamin B12-fortified varieties
Whole grains, cereals and pseudocereals: These are a great source of complex carbs, fiber, iron, B-vitamins and several minerals. Spelt, teff, amaranth and
quinoa are especially high-protein options (39, 40, 41, 42).
Sprouted and fermented plant foods: Ezekiel bread, tempeh, miso, natto, sauerkraut, pickles, kimchi and kombucha often contain probiotics and vitamin K2.
Sprouting and fermenting can also help improve mineral absorption (34, 43).
Fruits and vegetables: Both are great foods to increase your nutrient intake. Leafy greens such as bok choy, spinach, kale, watercress and mustard greens are
particularly high in iron and calcium.
These minimally processed plant foods are great additions to any vegan refrigerator or pantry.
Risks and How to Minimize Them
Favoring a well-planned diet that limits processed foods and replaces them with nutrient-rich ones instead is important for everyone, not only vegans.
That said, those following poorly planned vegan diets are particularly at risk of certain nutrient deficiencies.
Not getting enough of these nutrients is worrisome for everyone, but it may pose a particular risk to those with increased requirements, such as children or women
who are pregnant or breastfeeding.
Your genetic makeup and the composition of your gut bacteria may also influence your ability to derive the nutrients you need from a vegan diet.
One way to minimize the likelihood of deficiency is to limit the amount of processed vegan foods you consume and opt for nutrient-rich plant foods instead.
Fortified foods, especially those enriched with calcium, vitamin D and vitamin B12, should also make a daily appearance on your plate.
Furthermore, vegans wanting to enhance their absorption of iron and zinc should try fermenting, sprouting and cooking foods (34).
Also, the use of iron cast pots and pans for cooking, avoiding tea or coffee with meals and combining iron-rich foods with a source of vitamin C can further boost
iron absorption (57).
Moreover, the addition of seaweed or iodized salt to the diet can help vegans reach their recommended daily intake of iodine (58).
Lastly, omega-3 containing foods, especially those high in alpha-linolenic acid (ALA), can help the body produce longer-chain omega-3s such as
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Foods high in ALA include chia, hemp, flaxseeds, walnuts and soybeans. However, there's debate regarding whether this conversion is efficient enough to meet
daily needs (59, 60).
Therefore, a daily intake of 200–300 mg of EPA and DHA from an algae oil supplement may be a safer way to prevent low levels (61).
Vegans may be at an increased risk of certain nutrient deficiencies. A well-planned vegan diet that includes nutrient-rich whole and fortified foods can help
provide adequate nutrient levels.
Supplements to Consider
Some vegans may find it difficult to eat enough of the nutrient-rich or fortified foods above to meet their daily requirements.
In this case, the following supplements can be particularly beneficial:
Vitamin B12: Vitamin B12 in cyanocobalamin form is the most studied and seems to work well for most people (62).
Vitamin D: Opt for D2 or vegan D3 forms such as those manufactured by Nordic Naturals or Viridian.
EPA and DHA: Sourced from algae oil.
Iron: Should only be supplemented in the case of a documented deficiency. Ingesting too much iron from supplements can cause health complications and
prevent the absorption of other nutrients (63).
Iodine: Take a supplement or add 1/2 teaspoon of iodized salt to your diet daily.
Calcium: Calcium is best absorbed when taken in doses of 500 mg or less at a time. Taking calcium at the same time as iron or zinc supplements may reduce
their absorption (57, 64).
Zinc: Taken in zinc gluconate or zinc citrate forms. Not to be taken at the same time as calcium supplements (64).
Vegans unable to meet their recommended nutrient intakes through foods or fortified products alone should consider taking supplements.
A Vegan Sample Menu for One Week
To help get you started, here's a simple plan covering a week's worth of vegan meals:
Breakfast: Vegan breakfast sandwich with tofu, lettuce, tomato, turmeric and a plant-milk chai latte.
Lunch: Spiralized zucchini and quinoa salad with peanut dressing.
Dinner: Red lentil and spinach dal over wild rice.
Breakfast: Overnight oats made with fruit, fortified plant milk, chia seeds and nuts.
Lunch: Seitan sauerkraut sandwich.
Dinner: Pasta with a lentil bolognese sauce and a side salad.
Breakfast: Mango and spinach smoothie made with fortified plant milk and a banana-flaxseed-walnut muffin.
Lunch: Baked tofu sandwich with a side of tomato salad.
Dinner: Vegan chili on a bed of amaranth.
Breakfast: Whole-grain toast with hazelnut butter, banana and a fortified plant yogurt.
Lunch: Tofu noodle soup with vegetables.
Dinner: Jacket sweet potatoes with lettuce, corn, beans, cashews and guacamole.
Breakfast: Vegan chickpea and onion omelet and a cappuccino made with fortified plant milk.
Lunch: Vegan tacos with mango-pineapple salsa.
Dinner: Tempeh stir-fry with bok choy and broccoli.
Breakfast: Spinach and scrambled tofu wrap and a glass of fortified plant milk.
Lunch: Spiced red lentil, tomato and kale soup with whole-grain toast and hummus.
Dinner: Veggie sushi rolls, miso soup, edamame and wakame salad.
Breakfast: Chickpea pancakes, guacamole and salsa and a glass of fortified orange juice.
Lunch: Tofu vegan quiche with a side of sautéed mustard greens.
Dinner: Vegan spring rolls.
Remember to vary your sources of protein and vegetables throughout the day, as each provides different vitamins and minerals that are important for your health.
You can eat a variety of tasty plant-based meals on a vegan diet.
How to Eat Vegan at Restaurants
Dining out as a vegan can be challenging.
One way to reduce stress is to identify vegan-friendly restaurants ahead of time by using websites such as Happycow or Vegguide. Apps like VeganXpress and
Vegman may also be helpful.
When dining in a non-vegan establishment, try scanning the menu online beforehand to see what vegan options they may have for you.
Sometimes, calling ahead of time allows the chef to arrange something especially for you. This permits you to arrive at the restaurant confident that you'll have
something hopefully more interesting than a side salad to order.
When picking a restaurant on the fly, make sure to ask about their vegan options as soon as you step in, ideally before being seated.
When in doubt, opt for ethnic restaurants. They tend to have dishes that are naturally vegan-friendly or can be easily modified to become so. Mexican, Thai,
Middle-Eastern, Ethiopian and Indian restaurants tend to be great options.
Once in the restaurant, try identifying the vegetarian options on the menu and asking whether the dairy or eggs can be removed to make the dish vegan-friendly.
Another easy tip is to order several vegan appetizers or side dishes to make up a meal.
Being well prepared allows you to reduce stress when dining out as a vegan.
Healthy Vegan Snacks
Snacks are a great way to stay energized and keep hunger at bay between meals.
Some interesting, portable vegan options include:
Fresh fruit with a dollop of nut butter
Hummus and vegetables
Nutritional yeast sprinkled on popcorn
Nut and fruit bars
Whole-wheat pita with salsa and guacamole
Cereal with plant milk
Whole-grain crackers and cashew nut spread
A plant-milk latte or cappuccino
Dried seaweed snacks
Whenever planning a vegan snack, try to opt for fiber- and protein-rich options, which can help keep hunger away.
These portable, fiber-rich, protein-rich vegan snacks are convenient options to help minimize hunger between meals.
Frequently Asked Questions
Here are some frequently asked questions about veganism.
READ MORE ON VEGAN RECIPES....
|REMEMBER BEFORE EMBARKING ON A NEW DIET OR PLAN YOU SHOULD ALWAYS CONSULT A DOCTOR.
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|If you’re looking to shed some pounds, you may have considered trying a vegan diet. Vegans don’t eat meat, fish, eggs, or dairy products. Instead, they eat
things like fresh fruits and vegetables, beans and legumes, as well as plant-based milks, other nondairy products, and meat alternatives.
Although some people choose the vegan lifestyle out of ethical concerns for animals, the diet itself can have some health benefits. According to recent
studies, being vegan may even help you lose a significant amount of weight.
Tips for weight loss
Women generally need to eat 2,000 calories each day to maintain weight. To lose weight, this number drops to around 1,500 calories a day. Men generally
need to eat 2,500 calories each day to maintain their weight and around 2,000 calories a day to lose weight.
A junk-food calorie doesn’t equal a whole-food calorie as far as nutrition goes. Even if you stay below your calorie goal, filling up on all Nutter Butter
cookies, which happen to be vegan, is very different from filling up on buckets of fresh produce.
TIME YOUR MEALS
1. Time your meals
Grazing throughout the day isn’t good for weight loss. Timing your meals is essential to boosting your metabolism and promoting healthy eating habits.
In general, try eating meals at the same time each day to get your mind and stomach into a predictable pattern. Munch on a larger breakfast in comparison
to the other meals in your day. This may mean shifting your lunch a bit earlier and eating a smaller dinner.
If you’ve exercised, try eating within 45 minutes of finishing. This will help feed and repair your muscles.
When shouldn’t you eat? Within two hours of bedtime. Consuming calories too close to bedtime is associated with weight gain and sleep disturbances.
WATCH YOUR PORTIONS
2. Watch your portions
Portion sizes matter with any of the foods you eat — vegan or not. The United States Department of Agriculture’s My Plate suggests that average women
and men get the following number of servings of these foods each day:
Food group Servings for women Servings for men
grains 6 9
vegetables 3+ 4+
fruits 2 3
dairy or dairy alternatives 2–3 2–3
meat and beans 5 ounces 6 ounces
fats/oils 5–6 6–7
Here are examples of single servings of different foods in each group for vegans:
grains • 1 slice bread
• 1 cup cold cereal
• 1/2 cup cooked cereal, pasta, or rice
vegetables • 1 cup raw leafy greens
• 1/2 cup raw or cooked veggies
• 3/4 cup vegetable juice
fruits • 1 medium piece whole fruit, such as an apple, banana, orange, or pear
• 1/2 cup chopped, cooked, or canned fruit
• 3/4 cup no sugar-added fruit juice
dairy • 1 cup nondairy milk
meat and beans • 1/2 cup cooked dry beans
• 1/2 cup tofu
• 2-1/2 ounces soy burger
• 2 tablespoons peanut butter
• 1/3 cup nuts
fats • 1 tablespoon oil
• 1 tablespoon butter
• 1/2 medium avocado
• 1 ounce nuts
• 2 tablespoons nut butter
GET YOUR PROTEIN
3. Make sure you’re getting enough protein
Current recommendations for protein intake are around 5.5 ounces per day, or around 0.41 grams per pound of body weight. This means a 150-pound
woman should consume approximately 61 grams of protein each day. A 175-pound man should consume around 72 grams each day.
When you break this down into calories, there are about 4 calories per gram of protein. So the woman in this example would need to get 244 calories from
protein each day, and the man would need to get 288 calories from protein.
Good sources of plant protein include:
Food Serving size Grams of protein
tempeh 1 cup 31
soybeans 1 cup 29
seitan 3 ounces 21
lentils 1 cup 18
beans, such as chickpeas, black beans, and kidney beans 1 cup 15
tofu, firm 4 ounces 11
quinoa 1 cup 8
textured vegetable protein (TVP) 1/2 cup 8
peanut butter 2 tablespoons 8
PASS ON “HEALTHY” DRINKS
4. Pass on “healthy” drinks
Before you sip that store-bought smoothie, consider how many calories it might contain. Even so-called healthy drinks and energy mixes can pack quite a
First, let’s take a look at a beverage most people know to steer clear while dieting: A 20-ounce soda contains around 240 calories and 15 to 18 teaspoons
But what about that freshly squeezed orange juice? It contains about 279 calories per 20 ounces. That acai smoothie? It may contain 460 calories per 20
Read labels carefully and consider saving these drinks for special occasions.
Sticking with water is typically your best bet when trying to lower the number on the scale. It’s hydrating and contains zero calories. If you don’t like plain
water, you might consider adding a squeeze of lemon or lime or trying herbal teas and sparkling waters.
5. Don’t binge on plant-based desserts
The same rules apply to vegan and non-vegan desserts: Eat them in moderation. The average American eats a whopping 22.2 teaspoons of sugar each
day. Whether that comes from a decadent ice cream sundae or a batch of vegan cookies, it’s still 335 calories that contain little nutritional value.
Sugar can actually disrupt your metabolism and lead to health issues beyond weight gain, including high blood pressure, inflammation, and elevated blood
triglycerides. How much of the sweet stuff is enough? Women should try to limit their daily sugars to around 6 teaspoons or 100 calories each day. Men
should aim to get fewer than 9 teaspoons or 150 calories each day.
If you’re looking for a healthy vegan dessert option that’s relatively low in calories without added sugars and fats, try fresh fruit. Otherwise, eat a small
portion of a vegan dessert and save the rest for tomorrow or next week.