So many people buy into the myth that our body needs animal protein (like whey) to build muscle. IT'S NOT TRUE!
I have been on a plant-based diet since January 8th. No meat. I have also been doing our 30 Day Transformation over the last month. If you are like me, you want proof. Solid scientific facts. Does this program really work or is it just hype?
It's not enough to say I am not going to eat meat anymore and just switch to salads. On average, we need 0.4 grams of protein per pound of body weight (150lbs x .4 = 60). To go plant-based in a healthy way, you have to understand the difference between a complete vs. incomplete protein.
Your body needs 22 different types of amino acids to function properly. Adults can synthesize 13 of those within the body (known as non-essential amino acids), but the other 9 must be obtained from food (known as essential amino acids). It’s these essential amino acids that derive the classification of protein as either complete or incomplete. (1)
My go-tos for complete protein options are: Eggs, Quinoa, & Chia Seeds.
Nuts, seeds, grains, beans, and vegetables are incomplete, but you can mix them together in a meal to make them a complete protein source.
Enter: Vegan Protein Mix with a complete amino acid profile is made with yellow peas, brown rice, and cranberries. 100% digestible AND absorbable. No whey. Not a highly allergenic protein like whey and soy. 20 grams of vegan protein.
I maintained my sweet spot of calories at around 1300 and lost body fat and gained muscle mass with 2 days a week of swimming, weight lifting, TRX...or shoveling snow.
Total weight change of -5.7 lbs
Lean mass change of +0.7 lbs. Body fat change of -6.4 lbs
Percent of weight loss from body fat = 100% (0% from lean mass)
Basal Metabolic Rate change of +5 kcal/day
1. Clean eating works.
2. The scale is deceiving- it's about body fat AND muscle mass.
3. You don't need meat or whey to build muscle.
4. This program is not a starvation diet- muscle mass would have gone down, not up, because the body stores fat when hungry.
5. This program does not dehydrate you to lose weight- actually, my water weight went up.