As a vegan physique competitor, sometimes I need to shred body fat.
And one of the most fundamental parts of my diet is eating 30g of protein within 30 minutes of waking up.
I learned this simple trick from Tim Ferriss’ 4 Hour Body Book.
This book is about as comprehensive as you can get when as a vegan, you want to trigger weight loss, and all the advice is backed up by research and studies.
I learned so much from studying this book.
But probably the most important thing I learned was the scientific rule of vegan protein for weight loss.
One of the most fundamental parts of burning fat and building muscle is eating adequate protein.
Eating 30g protein per meal (especially at breakfast) decreases carb impulses and promotes negative fat balance.
However, for most people breakfast is the hardest meal to modify, as we’re a country of toast and cereal junkies.
But when you change your vegan breakfast to something more like a lunch meal, you’ll not only trigger weight loss, but you’ll also build more lean muscle.
If your breakfast calories account for at least 30% protein you’ll notice a decrease in water retention and a boost of your resting metabolic rate by about 20%.
Your BMR (basal metabolic rate) is simply the rate at which your body burns calories just to keep you alive (usually 60% of your daily calorie needs!)
And the more muscle you have, the more calories you’ll burn as muscle is very calorie hungry.
If you needed a reason to get off the cardio machines and into the weights section, let this be it.
So as a vegan, how do you make sure you’re getting enough protein at each meal?
- Supplement with The Protein Works powder shakes
- Ensure you’re eating plenty of beans, lentils, legumes, nuts and tofu like the recipes in our FREE Vegan Meal Plans
Skipping breakfast is closely associated with overeating in the evening. Don’t skip.
My favourite breakfast is 280g firm tofu scrambled with tamari and nutritional yeast served with lentils and spinach.
Have no appetite in the morning? No problem.
Keep it small and protein-rich; 30g vegan protein powder blended with ice and water and a tablespoon of flax oil.
Be warned… skip breakfast or fail to eat 30g protein within at least 60 mins of waking up (whether you’re vegan or not) and you will not trigger fast weight loss.
Challenge: Try eating 30g protein within 30/60 minutes of waking up for 14 days and measure your weight loss results. Then write to me and share how you got on! firstname.lastname@example.org