How do I get enough protein on a raw vegan diet? I eat 2000 calories a day and I try to add as much greens and seeds as I can to get protein but its still not 10% of my diet witch is 50 gram protein. How can I raise it and get enough protein without protein powders or cooked food? when I add cooked beans I dont lose weight!
Also I wanted to ask if it was ok that im eating 2000 calories? I am 170 kg and trying to lose weight and im happy eating only 2000 calories a day plus exercise 3 days a week. My ideal weight is 84 kg and I used a calorie calculator and it says this:
You need 2,313 Calories/day to maintain your weight
You need 1,813 Calories/day to lose 1 lb per week.
You need 1,313 Calories/day to lose 2 lb per week.
There are two things here. 1) Are you getting sufficient % (whether that is 9,,, 10,,, 11 ??? something around there seems ok) and 2) Are you getting enough in actual grams. I have no idea about the latter, but to increase grams, just eat more food in total, then whatever you are currently eating percentage wise, will increase you grams of protein just by eating more of what you currently eat. That could be your safer bet.
In terms of percentage, what are you currently on? Do you eat any actual green veg, which is high in protein. grated cabbage, grated broccoli is great in a salad. Mixed with avocado and lemon juice makes a lovely thick dressing for dark green lettuce. But greens, green veg, seeds and nuts are the most obvious sources of foods with higher protein. How much of this stuff are you currently eating?
it's about self discovery too, use this site to help you find foods which you enjoy, which also provide the nutrition you need http://nutritiondata.self.com/foods-0.html
it's always best to eat more, and exercise more to burn off calories, this way your body gets nutritionally fed.
Hope some of this may have helped.
The World Health Organisation studied this and found you need about 6% of your daily intake of calories to be protein, so just to be safe they recommend 10% of you intake to be protein. The SAD is about a 15-20% protein diet, most of that coming from animals. Every plant naturally has about 6-10% of protein in it, so if you're eating raw it's literally impossible to become protein deficient if you're eating enough calories. I also wouldn't recommend you calorie restrict, which I fear you are as you said 'I'm happy to eat only 2000 a day'. You gotta get out of this restriction mindset! Otherwise raw vegan will be a fad for you, but you want to make it a permanent lifestyle. For someone your size eat 2500-3000 calories per day i'd say, or atleast until your full. NEVER UNDER EAT. That's imperative. Just concentrate on getting enough calories in so you feel full and satiated and energised all day long, and your weight will start to fall off eventually. Also move your body every day, that definitely helps. Hope that answers your question! For more info watch Forks Over Knives + read The China Study :)
Yes because when I lose weight I dont want to lose all my muscles.. im exercising now and I want to look atleast good when I lose weight. My worrying about protein is not stopping me from losing weight so calm down..
BRO IF PROTEIN BUILT MUSCLE MY MUM WOULD BE A SWOLDIER INSTEAD OF OBESE!! LOL!
LIFTING HEAVY WEIGHTS BUILDS MUSCLE. THE REASON YOUR LEGS ARE STRONGER THAN MINE IS ALL THE EXTRA WEIGHT YOU HAVE BEEN CARRYING.
NOTHING TO DO WITH PROTEIN BRO AS YOU WILL ALWAYS GET ENOUGH.
If you are thinking about aesthetics then it is the loose skin that you will be looking at when you get down to sub 80kg.
Also are you basing your aesthetic goals of someone who is on steroids? I can't think of many people on youtube who are not on steroids. Only 1% will admit to it though due to the backlash people get when telling the truth.
Don't worry about protein bro. Focus on eating as little fat and protein as you can if you want to get catabolic and shred the most weight in the fastest time.
Try sprouting beans, lentils, seeds and grains. If you Google sprouting you'll see it makes these foods explode nutritionally its amazing. The protein and micros go through the roof. You can sproat in a jar or buy a 3 tier sproater for around £15. Try all the different seeds and legumes and see which you like the most. Its a simple and excellent way to boost yr protein levels.
Your trying to lose wright and worrying about getting enough protein? lol
You want to lean out and look better you want low fat/protein cals to fire your metabolism up, just getting enough carbs your body will build/maintain muscle naturally. Excess protein just slows down your metabolism.
I've been under a 5% protein and fat for a year and a half now and haven't touched a weight for nearly a year. Went back to the gym last week and I couldn't believe how strong I still was, i was thinking i was gonna be really weak especially after thousands of miles of cycling the last year but was happily doing pullups with 20k on the belt and pulling good weight etc, carbs make you so much stronger!. Just make sure you get at least 4k+ of clean carbs a day, only 2000k a day mate and your just gonna end up looking like an empty sack of spuds, skinny fat basically.
i lost weight on a high protein low carb diet. in the end I was probably short on muscle and still to high on fat. all that protein didnt do squat for me in building muscle or maintaining it.
I really struggle with the whole Idea you need massive amts of protein to put on muscle that just has not been the case with me. I've gained some weight since going to this diet most of which 'm fairly sure is muscle as my endurance is up my speed is up etc..
The number of calories in doesnt mean squat either. I've both gained and lost weight eating this way and consuming 4-6000 calories a day. So you can throw what you know about calories out the window too.
Dont beliee me? do this diet long enough and you'll agree. more protein less protein more calories less calories makes little difference it seems.
Unless you wanna starve yourself well then I guess then you might notice some adverse affects.