Any Advice on Protein for Vegans so I Can Lose Fat Like I Used To?

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Any Advice on Protein for Vegans so I Can Lose Fat Like I Used To? This is JJ Virgin, four time New York York Times best selling author, celebrity nutrition expert and Fitness hall of Famer. I've been on a lifelong quest for answers to the toughest health questions and now I'm sharing what I found with you. Welcome to Ask the Health Expert. Call me Esquire from Instagram asks jj I had great success with protein when I ate fish, but now I'm vegan. Any advice on protein for vegans so I can lose fat like I used to? All right, yes, I have some advice and then some questions for you and I'll be right back with that.

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All right, so the first question I would ask is, so why did you go straight vegan? Now, I will tell people that if they're vegan, for spiritual reasons, religious reasons. All right, let's work on that. But if you are doing it for health, one of the big challenges I see out there is there's a big difference between factoring animals and factoring and farmed fish than the others. And so I would just ask you to consider potentially, since you had great success before when you ate fish, to maybe reconsider eating, adding some clean wild fish to your diet. So I'm going to assume that is not something that you're willing to do though, and go this way. But I just want to do a shout out that, you know, animal and fish protein is way more thermic. That means it's going to have a better, you know, protein. First of all, animal and fish protein is more bioavailable, but protein overall is the most thermic macronutrient. It's going to take more, it's going to burn more when it's on your body. And also it's more satiating than anything else. And so it's, it's like a person trying to lose fat. It's their best buddy. Right. So if that you are not going to be eating any animal or fish protein, here's what I want you to think about. Because one of the challenges is all the other protein is going to come with fat like nuts and seeds and avocado or with carbs like grains, quinoa, wild rice. Right. And legumes like lentils. So that's just the reality of it. And, you know, you want to watch how many carbs you have because that can be problematic. Now, it also depends on your genetics. Some people are able to do higher carbs without the issue. And when I say higher carbs, it might be like 50% of your diet from carbs. And some people just need to eat lower, 30 to 40%. I'm one of those people that does better on lower carbs. So What I would tell you is if you are devoted to being a vegan, that I would absolutely incorporate protein powder into your meals. So I'd use at least once, once a day. And I do this anyway, once a day. Do a, do a vegan protein powder because that's an easy way to get a good hit of protein without the added fat and carbs. Now let's say that you're doing and I'll give example, like I have a plant based protein powder. It has about 22 grams of protein for a serving. Then you could use a flax seed milk that's got a protein boost in it. Between those two things, you could be right, 30 grams right there, simple. And you know, if you add a little freshly ground flaxseed meal, something like that, you could even push it up a little higher. So easy enough to get it in one of your meals by using a protein powder. And then the rest of the time just make sure that you're getting some of the more protein rich plant sources like nuts and seeds and lentil and quinoa. But you really want to make sure on all these things you're not overloading. Because let's. Nuts and seeds may be high for plants in protein, but realize they're high in fat, they're 90% fat, so it's going to take a lot of them to get the protein that you need. Similarly, lentils and quinoa for what they are, might be higher in protein, but they're mainly carbs. So in order to get the protein that you need, you're going to push your carbs way up. So that's why I really like to use a little protein powder too and then use these things. And remember, you still want to eat from the plate. So that means each meal's got clean, bioavailable protein and it's got loads of non starchy vegetables, it's got healthy fats and a little bit of a slow, low carb. But the big thing I always start with is I start by building my protein grams first and I do them basically a half gram to three fourths of a gram per pound of weight, body weight. And then I'll add in loads of non starchy vegetables, little bit of slow, low carb, and then the rest comes from fat. So that's how, that's the easy way to do this. And obviously a protein powder is going to be one of the easiest ways to get make sure it's kind of your protein insurance policy. All right, let me know how it goes. And if you've got questions, I've got answers. All you do is jump on over to Instagram DM me @j virgin, let me know what the question is and I will pop in and answer it. We record all of them and then if you haven't subscribed yet, oh my gosh. Subscribe to JJ.com how easy is that? That way you never miss a daily dose. This is JJ with Ask the Health Expert. I do this five times a week, so make sure you never miss a show by going to subscribetojay.com.

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