Eat 30g of Vegan Protein to Lose Fat Fast

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.

How come?

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?

Easy.

  1.  Supplement with The Protein Works powder shakes
  2.  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!  [email protected]

144 thoughts on “Eat 30g of Vegan Protein to Lose Fat Fast

  1. Angie says:

    I totally hear you and as a loyal follower have seen you post about this over and over. My challenge to totally accept this: 1. I am trying to stay raw in my diet at least until noon and up to 4pm and have heard that intermittent fasting is very good for your health (so the suggestion is to not eat before noon). Now some days I am not hungry first thing in the morning so yes I can do a protein powder but I have not found one that does not bloat me thus defeating the purpose. 2. I do feel less bloated in the morning if I don’t eat first thing so I do like that. However yes I do admit weight loss has not been as fast. So just a bit confused.

    • Kim Constable says:

      Hey Angie!

      Okay, so here’s the problem as I see it.

      1. When you sleep you are fasting and your metabolism slows down. In the morning, if you don’t break the fast, your metabolism STAYS slow. A fast metabolism is responsible for weight loss. The reason your weight loss is slow is because you’re not ramping up your metabolism first thing in the morning, so your body is not being boosted into fat burning mode.

      2. Intermittent can be great for the body, but not perhaps so great for fat loss. IF is actually designed to give the body a break from processing and digesting food. When your body isn’t digesting, it goes into deep cleaning mode. So for me, IF should not be a long term solution, but a short term diet to achieve better health. It is only truly effective for fat loss if you are eating sufficient calories on the ON days. If you’re not eating regularly (every 2/3 hours) on the days you’re not fasting, then your metabolism will slow dramatically to account for the reduced calories and preserve itself. Eating ramps up the metabolism, not fasting. If weight loss is your goal, then you either need to aim to pack in calories, eating consistently every 3 hours (you actually need to set a reminder to eat – you can’t miss a meal!) do to IF, or you need to eat more of the right foods.

      3. Bloating could be caused by a number of things, but probably your digestive system could benefit from a really good probiotic and also a digestive enzyme such as Similase BV (available on Amazon). Eating less will not cause less bloating, it will cause more! When you eat after fasting, your digestive system has to work hard to break down the food, which is what causes the gas. Also, eating raw until midday will cause bloating as your body has to ferment the raw food to break it down, thus releasing gas.

      4. I use protein powder by The Protein Works. It’s the ONLY one that doesn’t give me gas. Sun Warrior is especially bad because it is made from fermented sprouted rice. This causes me to fart like crazy! lol (Sorry if TMI). I try to steer clear of protein powders made from pea, hemp or rice as they tend to cause excess gas.

      Conclusion? If weight loss is your goal, I would consider going on a slow carb diet and ditch the IF.

      Here are the rules you follow for the slow carb diet:

      1. NO white starch carbs EXCEPT in the 30 minutes directly after strength or resistance training. (This includes brown rice, pasta bread etc. Instead eat beans, lentils and as many vegetables and salad as you can fit on your plate)

      2. No fruit (we seriously do not need to eat as much fruit as we do and your body just converts it to sugar instantly, then to triclycerides inteh liver and then stores it as fat. I literally never eat fruit)

      3. No liquid calories (includes beer, wine, fizzy drinks, fruit juices and dairy milk)

      4. Eat 30g protein within 30 mins of waking up (for reasons cited in this article)

      5. Have one cheat day a week (eat everything you’ve been craving, this will ramp up your metabolism even more!)

      Hope this helps!
      Love Kim

      • Angie says:

        Oh my gosh!!! Thank you SO much for taking the time to write such a detailed response! Super helpful as always! I totally appreciate it as I know you are a super busy mom of four + hubby + own business + vegan competitor plus, plus plus…You are awesome. I will give your recommendations a go. Did I mention how awesome you are? 🙂 Much love Angie.

      • Svetlena says:

        Kim: which protein powder do you use from Protein Works? Especially if you are not using pea, hemp, or rice?

          • Alessandra says:

            Hi, I checked all ProteinWorks protein powder formulas and they all contain pea, hemp and rice. Which specifically one do you use that is not whey based and contains no pea, hemp or rice? Could you pls post a link? Thanks, Alessandra

      • Raina Holmes says:

        protein powders do the same for me.. I have a cabinet full of protein that wrecks havoc on my belly!!!!! which protein from protein works do you do use? they have so many can you tell me the exact one that is working for you???
        thank you
        thank you

  2. Glynis says:

    Thanks for the info, very interesting. Currently recovering from surgery,will increase my protein intake to help, hopefully will speed recovery and lose weight – win win – fingers crossed xx

  3. Alexandra says:

    Hi Kim! I agree with your advice I feel that when I eat protein based breakfast, I’m less hungry the rest of the day. I’m also an athlete and bikini competitor and became vegan only 2 months ago. I’d like to focus more on less processes foods but I can’t find a good raw source of protein. Do you have any ideas?

    • Kim Constable says:

      Welcome to veganism Alexandra!

      I don’t eat any processed protein. When you transition, it’s easy to want to replace your meat products with meat substitutes as you really do miss the meat. And if this makes it easier for you, rock on with your bad self!

      However, you will find that you can get adequate protein from making meals that are based around beans, lentils and legumes with added tofu if you want a massive protein hit. Don’t be put off by the carb content of beans and lentils! Your body doesn’t store these as fat as they are so low on the glycemic index. I rarely eat any white starchy carbs at all, except in the 30 mins after a hard workout. When you eat this way you can get your protein and carb hit at the same time, but your body doesn’t store the carbs the same way as it does starchy ones.

      Also, your body can utilise the plant protein so much more efficiently than animal protein because it breaks it down so quickly. So when you eat, and the GLUT 4 receptors on the fat and muscle cells open, your body can break down the plant protein very quickly and pack more into the muscle than it would if you ate animal protein. So you actually make huge gains. Try it and see!

      On my last cut for competition, my weight stayed consistent at 63kg, yet I dropped 7% body fat. My coach was astounded! He’d never seen anyone make muscle gains during a cut, but I did. This is simply because of the vegan diet.

      Try scrambling some extra firm tofu (280g) in a non stick pan with garlic oil, tamari and nutritional yeast. Add the nutritional yeast just before the tofu is ready. Add to this a packet of puy lentils and half a bag of spinach and tell me you haven’t died and gone to heaven! There’s 43g of protein in that one meal!

      Hope this helps! Keep in touch.
      Love Kim

    • Kim Constable says:

      Alexandra I just noticed that you asked me for a good raw source of protein. If you mean protein powder, then Sun Warrior do a raw, fermented protein powder. Other than that, tofu is cooked by boiling soya beans with water, then straining them, then adding nigari (sea salt from the Japanese sea) which acts as a coagulant. Although it’s not raw, you can eat it without additional cooking by adding it to smoothies, or just eating it sliced. xox

  4. Tracy says:

    Hello and thanks for your awesome help with protein. I am struggling to give up toast and cereal. But the past couple of mornings I have made smoothies using fermented soy, a bit of mango, a banana and something called moringa. Tastes amazing and set me up for my body pump session. But after reading your blog India think I should not be having the fruit? I have been looking at protein shakes but really don’t like the idea of artificial sweeteners. I will look at the ones you are using and see if I can get some in Spain. Thanks again ?

    • Kim Constable says:

      Hi Tracy!

      Giving up toast and cereal can be hard! But when you get into a new habit, you will never ever want to go back.

      I would recommend something more wholesome in your protein smoothie. Try this:

      1 scoop vegan protein powder (or more to get 30g)
      1/4 cup porridge oats
      1/4 cup nuts (I like pecan nuts but walnuts are also great)
      1/4 banana for sweetness
      1 handful blueberries
      1 heaped spoonful of ground flaxseeds
      Non dairy milk of your choice

      Blend this all in a Nutribullet or blender and drink it down. You’ll notice a huge difference in a few days!

      My protein doesn’t have any artificial sweeteners, and most vegan protein powders don’t. It’s usually the whey based ones that have artificial sweeteners.

      Some vegan protein powders have stevia, which is a natural, low calorie sweetener. Look for a good vegan one online and experiment until you find one that you like. Most companies will send you samples if you ask them!

      Hope this helps
      Love Kim x

  5. Alyson says:

    Hi Kim-that makes a hell of a lot of sense. Like an above poster I was not eating until noon to incorporate IF (which seems to be trending right now) but it’s fairly obvious after reading your info that that is counterproductive! I just stumbled upon your website (looking for vegan fitness women around my age as I’m an 8yr vegan in dire need of sticking to a fat loss program that works) and I’m super impressed. You look amazing. Thanks for the tips and keep kicking ass 😉

    • Kim Constable says:

      Thank you Alyson! IF is very effective, when done correctly. Unfortunately, many people miss the part about having to eat very regularly on the ON days to regulate and boost the metabolism. That’s what makes it so effective on the OFF days, because the metabolism is roaring along and so keeps burning calories and cleaning the internal organs.

      It’s such a complicated world of weight loss out there lol. But one thing I know for sure is that if you start to measure something, you’ll lose weight. This could be measuring your body fat, your body inches, your calories, your macros… just something! What gets measured, gets managed.

      Or if you’re not into measurement, try doing the slow carb principles that I outlined above. In fact, I challenge you to commit to doing it for 2 weeks, measure your body fat and inches (DON’T weigh yourself as it’s not an accurate gauge) and come back to me and report your progress.

      The slow carb diet is from Tim Ferriss’ book The Four Hour Body. I’d highly recommend it as a read on fat loss. It’s a bible!

      Love Kim x

      • Alyson Mancari says:

        Got 4 Hour Body from the library today and had my 30g of protein for breakfast. Thanks for the inspiration and recommendation-I’ll keep you posted on progress 🙂

          • Steph says:

            Hi,
            I usually have a smoothie with protein powder for breakfast but it also includes fruit – are you suggesting I should not have the fruit to get the benefits of the protein first thing in the morning? Thanks!

          • Kim Constable says:

            Hi Steph

            You can combine anything you like with your protein! You can have a meal, or you can add fruit, oatmeal, chia seeds etc to your smoothie. The most important part is that you are having the protein as that is what will give the benefits.

            Love Kim

  6. Kelly McCann-Sayers says:

    Hi Kim, Could you recommend a couple that you’ve tried as it’s a world of confusion out there in protein land!

    Thanks in advance

    Kelly x

    • Kim Constable says:

      Hi Kelly!

      I currently use nothing other than the vegan protein from The Protein Works. I have tried SO many other protein powders (hemp, pea, rice, fermented rice) and this is the only one that isn’t a) disgusting b) sickly sweet c) taste like vomit d) taste like I’m drinking blended car tyres!

      Their protein tastes delicious and is completely smooth. And it packs 24g of protein and only 2g of carbs per scoop, which is a bonus!

      I’m an affiliate with them, and am currently negotiating a sponsorship deal (yahoo for me!), as I send so many people their way! lol

      Here is the website (and my affiliate link so I will make a commission if you purchase).

      Click here to be taken there…

      The Protein Works

      If you can’t get The Protein Works (I think they’re currently only in the UK) then the next best one IMO, is Sun Warrior Chocolate Flavour. However, be warned… it makes you fart if you take too much! hahahaha

      My husband loves RAW from Amazonia, but it’s expensive. The best way is to honestly just try a few and see what you like. Most companies will send you samples if you ask them to, so you don’t have to spend a fortune and realise that it takes like vomit.

      Hope this helps!
      Love Kim x

      • Kelly McCann-Sayers says:

        Thanks Kim!

        I’m on day 5 using your protein smoothie recipe, my goodness it’s like rocket fuel! I’ve been having within 30 mins of waking and using it as my breakfast, I feel fantastic! I’ve used chia/flax mix as I already had it in, do you think that’s ok? Got lots of samples like you suggested but really like the myprotein vegan blend, so might stick with that once I’ve used the samples up.

        Thank you so much for your reply/advice! You’re a bloody marvellous woman!

        Love Kelly x

      • Kelly McCann-Sayers says:

        Thanks Kim!

        I’m on day 5 using your protein smoothie recipe, my goodness it’s like rocket fuel! I’ve been having within 30 mins of waking and using it as my breakfast, I feel fantastic! I’ve used chia/flax mix as I already had it in, do you think that’s ok? Got lots of samples like you suggested but really like the myprotein vegan blend, so might stick with that once I’ve used the samples up.

        Thank you so much for your reply/advice! You’re a bloody marvellous woman!

        Love Kelly x

      • Kathy says:

        PLEASE ask the protein works to distribute or ship to the USA, I have yet to find anything like it here, and other vegan protein powders are so hard on my digestion. Thank you Kim!

  7. Stefi says:

    Finally!!!
    Fat loss advise from someone who clearly knows what they’re talking about!
    And not only that, but someone who is very knowledgeable about the whole picture (IF, SCD etc!)
    Awesome advise!!
    Thank you Kim!! You rock!! ???

    • Kim Constable says:

      Awwww thank you Stefi!

      I am a certified, body, fitness and fat loss GEEK!

      I’ve spent 20 years researching the human body and using my own as a kind of human laboratory. So I’m glad to be able to help in some small way. There’s so much misinformation out there.

      Also, I like getting the fastest results with the least amount of effort. Life is hard enough… let’s make it easy I say!

      Thanks for your lovely words
      Big hug
      Kim x

  8. Jo Aston says:

    Hi Kim. Currently trying to strip body fat for my holiday in 5 weeks, so I’m trying this. I tried the vegan protein powder from protein works but it made me bloat so I’ve gone back to whey – I’m not vegan by the way but into healthy eating. I do struggle getting enough protein from food alone though. I’ve just got some bcaa from protein works and had my first yesterday during training- is this something you take ? Xx

    • Kim Constable says:

      Hi Jo!

      The biggest way to strip fat is to eat a slow carb diet and exercise at least 6 times per week for the next five weeks – 3/4 strength training and 2/3 HIIT workouts.

      However, just don’t get disappointed if you don’t lose too much fat. If you’re losing 1lb-2lb max per week, you’re doing great! However, you could easily lose a stone over the next 4-5 weeks with some diligent effort, and having a goal is great!

      That’s funny that the protein powder from TPW bloated you! I find it’s the only one that doesn’t. Hope you found one that works for you now? How much protein do you aim for per day? I eat around 120g per day and find it very easy to get my protein, so I wonder what you’re eating? I supplement with one 50g protein shake each day though, which helps.

      With regards to the BCAAs… yes I drink these during and after training. Make sure you’re taking enough though as usually the recommended dose isn’t enough. I take 15g in a litre of water with the juice of half a lemon.

      Make sure if you’re lifting weights that you’re also taking L Glutamine (this will help with bloating as well – take 5g morning and night) and L Leucine. If you’re eating starchy carbs, only eat them in the 30 minutes directly after strength training.

      Love Kim

  9. Misha says:

    Hi Kim, thanks for this information. I am an early morning workout person (I get up at 4:15am and I’m at the gym by 5am). I typically would eat some sweet potatoes most mornings preworkout. Would you recommend a protein shake instead preworkout , to get my 30g of protein in within 60 minutes?

    • Kim Constable says:

      Hi Misha!

      I would definitely have 30g of protein pre workout, rather than sweet potatoes.

      The reason is because your body will ramp up your metabolism with the protein, and also that you’ll burn more fat when you’re carb depleted. If you eat carbs directly before training, your body will use this energy source rather than fat stores.

      Though, if you’re lifting big and heavy then sometimes it’s good to eat carbs before training. So it really depends on your goals!

      Love Kim

      • Shelby says:

        Ugh just saw this message and it’s almost identical to mine ha. I get up at 4:15 as well at the gym by 5, but fasted.

        • Randi says:

          Same. I want to get on board with eating the 30g (or eating at all) but I can’t imagine doing HIIT and other intense workouts at 5am with food in my stomach!

          • Kim Constable says:

            Try it and see! You don’t to make the shake very runny, it can be quite thick. I’ve never had any issues doing this before a HIIT workout. It’ll make you burn more fat I promise!

          • Merrin says:

            This is me too! But I’m lifting heavy in the early morning. I’ve been having a BCAA drink on the way to the gym and during my workout but should I swap this for a protein shake (and try to keep it down!) or something like a banana and almond butter?.

  10. Agne says:

    Hey there,

    where interesting article 🙂 I am also currently on IF trying to lose some weight that I have put on while working at the summer camp. I wonder, if I don’t want to grow big muscles but on the contrary, want to first lose fat (especially from my thighs, hips, and belly), should I still incorporate so much protein? Won’t it make the fat that is now on my legs turn to muscles which would lead to big legs? Maybe it’s better to first burn that fat somehow?
    What would you recommend in my situation?

    Thank you :))

    • Kim Constable says:

      Hi Agne!

      Firstly, you cannot build big muscles as you don’t have enough testosterone in your body! But building muscle will cause your body to burn 20% more resting calories than fat will. So the more muscle you have, the more calories your burn from doing nothing. Muscle is very calorie hungry.

      Secondly, working out with weights will cause you to burn calories as it is such a huge effort! And if you are counting your calories and macros each day, then losing weight is incredibly simple.

      Thirdly, protein is thermogenic which means that it takes energy to break it down. So eating more protein causes your body to burn more calories.

      Don’t worry about fat turning to muscle either. That simply won’t happen. What will happen is that the fat will start to fall away, and the lovely lean muscle underneath will start to emerge.

      If you want to lose weight, I would ditch the IF and Google the McArdle Katch method of working out your calories. Then work out what you need to eat to be in a slight calorie deficit, and then track what you eat. It really is very simple!

      Hope this helps
      Love Kim

  11. Shelby says:

    Hi Kim. Love your site and your thorough responses. I have been working on changing my body with lifting and a strong nutrition plan since November. And I have seen some great results. Still struggling to loose the weight. But working. I workout in the early am usually 5-6:30 am but it always fasted which is fine with me and surprisingly feels good, and then in the car I drink one scoop of sun warrior with water just to fill those muscle fibers with protein. Go home get ready and usually don’t eat breakfast (1/4 cup oatmeal, I scoop sun warrior, I tbsp flax meal and 70g of berries) until maybe 8/9 mostly due to driving kids getting to work etc. So I guess my guestion is how can I get these benefits without having a huge meal prior to working out and/or should I change my breakfast meal and/or eat it sooner and what would you recommend. I’m excited to tweak things for more fat loss! Thank you.

  12. Nadine says:

    I am doing an 84 day accountability challenge at one of the gyms here. I am excited to try it, but also need to focus on my nutrition. I am going to follow your plan and I will let you know my results when I am done. Wish me luck!

  13. Melanie says:

    Does the protein shake need to be on its own (with the ice and water like you suggested), or can I just add the protein powder with some bananas and berries and almond milk? Thank you!

  14. Swathi Madaiah says:

    Hi Kim- I just discovered your site and I am very excited to try your suggestions. I have been recently eating about 1220 calories a day in the ratio of 40% Protein, 40% Carbs and 20% Fats. I’m currently trying to trim some fat. This comes to about 123g Protein, 123g Carbs and 27g Fats. I’m also trying to limit each meal to 12g of sugar. I’m 5 feet 3.5 inches and weigh 130 pounds. I’ve been doing Crossfit for a few months and I’ve been wondering whether I need to up my Protein because I am unable to push myself lifting weights. I have been doing about 25g of Protein within an hour of waking up and I will definitely do the 30g like you suggested. Do you think I should be getting more protein?

    I do eat yellow lentils. Do you suggest puy lentils over yellow lentils? I am excited to try some of the recipes that you have suggested! I am so excited to have discovered you through the Facebook Vegan page. Thanks for all the great advice you are giving out!

    • Kim Constable says:

      Hi honey!

      I think you should probably be upping your calories, not just your protein! 1220 is VERY low, especially if you’re doing crossfit. Probably the reason you’re not losing as much weight as you’d like is because you have metabolic adaptation. Your metabolism has slowed due to not getting enough calories. Use our online calculator here https://www.thesculptedvegan.com/tdee to work out your BMR and TDEE. You’ll probably find you’re not eating enough! We’ll very soon have an online macro calculator too, so you can work out your macros. But once you know your calories, keep your protein around 40% of your daily total.

      Any lentils are fine to eat as they are all slow carb and nutrient dense.

      Let me know here in the comments, what your TDEE is once you’ve done the calculator and see if I’m correct that you need to eat more.

      Love Kim x

      • Swathi Madaiah says:

        Thanks Kim! My TDEE is about 2000 calories. If I am trying to trim down from 28% body fat to 15%- would it be smart to do 1500 calories?

        I got your diet plan and read The 4-Hour Body per your suggestion. I am trying to combine the zone diet and the slow carb diet but it feels very difficult to get my food and not have it be overly processed so I am going to try a lot of your recipes.

        • Kim Constable says:

          No I definitely wouldn’t slash your calories like that as all you’re going to do is cause your metabolism to rapidly adapt to the lower calories, causing it to slow down and enter starvation mode.

          If you want to reduce body fat gradually and safely, I would aim to reduce your calories by 100 per day, per week for about 5 weeks, until you hit 1500. Stay there for one week, then increase your calories by 100 per week until you are back up to about 1900. Then repeat.

          This way, your metabolism will keep roaring along, burning fat, but it won’t enter starvation mode, thus preserving fat.

          DON’T be tempted to slash straight away or decrease any faster than I have recommended. You’ll work against yourself otherwise!

          So drop to 1900 for a week, then 1800, then 1700, then 1600 etc.

          Then increase in the same way.

          Work out with weights for 60 mins, and then do a 20 min HIIT workout AFTER weights. Or do fasted cardio first thing in the morning to accelerate fat loss.

          Aim for a 1-2lb fat loss per week and know that you won’t gain muscle during this phase as you need to be in calorie surplus to gain muscle.

          Hope this helps!
          xo

  15. Kelsey R Marzolf says:

    This all makes sense to me but I have conflicting practices in the morning that I need to perform on an empty stomach. I guess I need to try to do my practice later in the day and drink my protein in the morning!

  16. Michele Kavanagh says:

    I’m trying to do this now! I add the protein powder to my porridge – thanks for sharing the knowledge Kim! Xx

  17. tammy meredith says:

    This is great information!! Thank you I’ll try my best to eat breakfast earlier, normally I eat at work about 2 hours later after I’ve woken up. I will keep you updated 🙂

    • Kim Constable says:

      Thanks Tammy! It’s definitely good to break your fast so to speak, as soon as you get up to ramp up the metabolism. Protein has the added benefit of being thermogenic which doubles the effect it has. Let me know how you get on!

  18. Brittnee Berry says:

    Really good tip! I’m going to give this a try! Tim Ferris’ books are amazing!

  19. Alison says:

    Hi Kim,
    Have I been doing this all wrong?
    I go to the gym Monday, Wednesday and Friday mornings & always do my workouts fasted. My workouts consist of light cardio and lifting weights. I have a soy protein shake straight after my workouts. They provide 24g of protein. Should I be having this before my workouts as soon as I wake up?

    I’ve been led to believe that fasted cardio was one of the best ways to lose fat?

    • Kim Constable says:

      In my opinion Alison, you should have your protein as soon as you get up, and preferably 30g. The reason is because your body doesn’t use the energy from the protein during your workout, if this is all you consume before you go. It will still use fat stores as energy because protein does not fill your muscles with glycogen. But it has the added benefit of ramping up your metabolism, causing you to burn more fat while you work out, and for the rest of the day! Does that make sense? Try it and see! I also have protein AND starchy carbs after my workout to refuel and repair the muscles.

  20. lucy says:

    I find it hard to eat so much first thing but after re reading this i’ll give it another go!

    • Kim Constable says:

      I do too, but I just blend 30g of protein with ice and water and drink it down. Quickest way to do it if you don’t like to eat first thing.

  21. Emma says:

    I couldn’t stomach 30g of protein powder but I was having hemp. I blended it into a smoothie to make it edible but it was so thick it made me gag :-/ do you need a big ol’ shaker to them drink from? Thinking of giving it another go as I’ve got back into a pattern of skipping breakfast.

  22. Megan Smith says:

    I struggle most with my nutrition! I work out seven days a week and have the fitness component figured out, but I am failing miserably on my diet. I can’t quite figure out what to eat to sustain my energy and not make me think about eating all day! I feel like I am constantly hungry and always looking forward to my next meal. I suffer with thyroid disease and some digestive issues so I’m not sure if those are contributing to my constant hunger. I don’t have a lot of weight to lose but would definitely like to lose “fat”. I know the saying…..you can’t out train a bad diet is very true bevause this is where I am right now.

    • Kim Constable says:

      Megan, it may just be that you’re eating the wrong things, the wrong macros for your body or simply not eating enough!

      Firstly, did you know that many thyroid diseases are caused or contributed to by a lack of iodine? My thyroid was slightly depressed recently (sounds quite funny when you put it like that) and I started taking iodine drops (3 in a pint of water every morning) as advised my my kinesiologist, and it’s amazing the difference!

      Secondly, have you tried our calorie calculator online? If you’re working out seven days per week, but are always hungry, it sounds like you’re not eating enough. Many people fall into the trap of eating too little which slows their metabolism right down and signals starvation mode to the body. I see this CONSTANTLY. If you’re working out a lot, you need food to sustain it.

      Try this online calculator https://www.thesculptedvegan.com/tdee and come back and tell me what your TDEE is. Then track your calories for a few days using MyFitnessPal (it’s an app for you phone) and see how it compares to what you should be eating.

      Come back and tell me the results!

  23. Yanka says:

    Hi Kim, Thank you, for your great service to all of us. I had my gallbladder removed a year and a half ago and since then gained weight from 58kg to 76 kg. Mainly fat. I was not eating or moving much after the surgery in December 2015. April 2017 I started working out – lifting weights 3 times a week and following a strict vegan gluten free diet. I am vegan since 2014. Unfortunately, my weight loss has stalled and I am currently at 65kg. I am wondering what I am doing wrong. I am not a big breakfast person. On the days when I lift I eat 1/3 cup of buckwheat with half a beet and vegan BCAA. On the days when I donot lift I jog for 20 minutes and do abs 2- 3 times a week. On these days I do intermittent fasting. So I wonder if the problem is with the intermittent fasting or it is ok to fast 2- 3 days a week? I was wondering whether flax oil in the morning is good for people who had their gallbladder removed? Can it be replaced with something else. Thank you, so much!

    • Kim Constable says:

      Yanka, have you done any research into gallbladder removal? Did you know that one of the most common side effects, which affects almost 60% of people, is massive weight gain? They don’t tell you this before they remove it!

      From what you’ve written, it sounds as if your metabolism is all over the place. Do you know how many calories you consume each day?

      In my personal opinion, I would not recommend intermittent fasting for your condition. You need to stabilise your metabolism by feeding it regularly, and I would also recommend taking a bile supplement to help your body break down the fat.

      Most non vegans take Ox bile. But there are lots of other plant based things you can take such as coriander, fresh lime juice, apple cider vinegar etc.

      I would definitely do some research into this. There are some very reputable, natural doctors who have websites on the subject.

      You can absolutely cut out the flax oil in the morning as you shouldn’t have too much fat because of the gallbladder removal. It’s just important that you get a good Omega 3 supplement, so please look into this as well.

  24. Kat says:

    Hi Kim!

    First of all, you’re my vegan weight lifting idol! Your physique is truly stunning! I recently downloaded your free program and am so grateful that you took the time to write and then give it away for free! I loved reading your story because you really are like every woman! I guess we assume people in really good shape are superheroes or something? haha

    I read through all these comments and am going to try eating protein earlier in the day. I have a high carb diet now (a lot of fruit) and am thin but I am not a muscular as I would like to be. I am currently doing IF but some days I just can’t hack waiting until noon and my blood sugar seems to be unstable. Maybe this just isn’t the right thing for me? The only reason I’ve stuck to it so long is because it’s helped me control my snacking habits, which is what was causing me to be overweight in the first place.

    My current favorite protein powder is pea protein that I get from my local grocer. It tastes good to me, doesn’t seem to cause upset stomach (which happens with a lot of things), and is less expensive. Is this ok? I think the amino acid profile is good enough to promote metabolic stimulation but I’m not sure? What do you think?

    I have read a lot about lectin poisoning with legumes and I truly believe it to be real because lentils just kill my guts! I love love all legumes but can’t hack the pain associated with eating most of them! I have heard there are tips to diminish this reaction. How do you prepare legumes?

    Thank you so much for being so wonderful and generous with your time!

    • Kim Constable says:

      Thank you Kat!

      I’m not sure what the trend is on IF at the minute, but I definitely don’t think it’s a good diet for people who lift weights. That’s just my opinion.

      If you are thin already, then I would honestly ditch the IF and eat first thing, especially protein. Your body doesn’t store the protein as fat, as it’s thermogenic and low in sugar. Another really good way to stabilise your blood sugar is to take a heaped teaspoon of almond butter before you go to bed. This will help enormously in the morning.

      Pea protein is great, if you like it. Just make sure it contains enough protein per scoop. And as long as you have a wide and varied diet, you should be getting all your aminos no problem.

      That’s interesting about the lentils. I just love them and they cause me no problems! But if they do you, the defnitiely avoid them. I would also consider adding L Glutamine to your diet. 5g morning and night. This will help with any digestive issues you may have. To cook, I simply soak my beans and lentils overnight, then cook for 1- 2 hours in plenty of salted water. Lentils I’ll only cook for 30 minutes.

      Hope this helps!
      Kim x

  25. Deborah Bartlett says:

    I’ve gotten so used to not eating in the morning after repeatedly attempting intermittent fasting . I feel completely wiped out and in a mental fog for hours after waking fasted and until I break my fast unlike a lot of people who do IF . I don’t think IF is for everyone necessarily. I’m going to have to give this a try!

    • Kim Constable says:

      Hi Deborah

      I don’t know what the big trend is with IF at the minute, but it certainly seems to be taking the world by storm!

      However, I’m a person who likes things to be simple. So when I want to shred some fat, I simply work out what my TDEE is (you can work yours out here… https://www.thesculptedvegan.com/tdee) then make sure I’m in a 20% deficit every day. I then watch the fat literally MELT away!

      This coupled with my morning protein trick, is a sure fired way to ramp up the metabolism. Try it and let me know your results!

      Love Kim

  26. Tricialynn Condich says:

    I struggled with hitting my macros when transitioning to a plant-based diet. I become accustomed to a liquid diet, because protein powder smoothies and protein bars were the only vegan “food” I could consume, while hitting my macros (especially PROTEIN). I started buying more processed soy products, which I don’t mind, maybe once a day. I was eating processed soy ALL THE TIME. My meals were bland and I was getting tired of the “meat”, rice and veggie diet. I joined a FB group for women’s vegan bodybuilding and that’s how I came across Kim. I downloaded her free vegan gym and meal plan. I saw pictures of all the wonderful vegan meals. After using some of the free tools as well as the meal plan I’ve lost 17 pounds in 6 weeks. Vegans aren’t protein deficient, just like with all diets, you just need to do some recipe research! I’m almost back to my pre-baby body! Once I reach that pre-body again I cant wait to add more muscle to my physique. Its truly amazing what a woman’s body can do. Thank you Kim!

    • Kim Constable says:

      This is the most wonderful testimonial! Thank you so much!

      Would you mind if I used it publicly? If yes, can you send me a picture of yourself to go with it? Just a head and shoulders shot is fine. xx

  27. Tori says:

    Hey! What a great article, thanks for posting!
    Like so many others I’ve started trying the IF thing to move the stubborn last 5-6kg I want gone. Only second week of trying it at the moment and I’ve been so sick with the flu I haven’t been to the gym.
    Also… would you recommend fasted cardio first thing… Then getting the protein in? I always find I feel a bit sick if I eat before morning workouts and I like to get it DONE early and get on with the day!
    Thanks for all the great advice here, stay Rad xo Tori.

    • Kim Constable says:

      Hi Tori

      Fasted cardio can be useful yes, but only to a point. You need to make sure you’re not exercising hard for any more than 20/30 minutes as your body will turn catabolic and start burning muscle tissue and preserving fat. But to be honest, if you drink 30g protein blended with ice and water before you work out, you’ll get the double benefit of ramping up your metabolism AND burning fat. The protein won’t give your muscles any glycogen stores, so your body will still use fat as fuel during your cardio.

      Try getting 30g protein powder in, blended with ice and water and measure your results. I think you’ll be surprised!

      Love Kim x

  28. JEN says:

    I am definitely a proponent of high protein. Not sure really how to go about it if I were to be vegan. I get most of my breakfast protein from eggs. I do lots of quinoa for all meals too. I have experimented with tofu and switch and just cannot make it delish?!

    • Kim Constable says:

      It’s honestly so easy to get protein as a vegan and we can usually eat higher carb too, because we get lots of protein from lentils and beans.

      Tofu can be delicious, but only if you cook it right!

      Try scrambling 280g firm tofu in garlic infused oil, with a couple of big splashes of Tamari or soy sauce. Cook on high until crispy on the outside, then sprinkle over 2 tbsp nutritional yeast. At this point you can throw in veggies, spinach or even rice or lentils and cook for a few minutes more.

      TRY IT! I’ve converted thousands of people to tofu by cooking it like this lol

  29. Tracey says:

    I need to eat within an hour after waking up or I get very fatigued, but I tend to eat oatmeal and fruit. I ate scrambled tofu and spinach one morning instead and I noticed that I was satisfied longer and had more consistent energy. After reading your article, I understand why more protein may be the answer for me. I will try it for 2 weeks and let you know my results! Thank you

  30. Aurus Sy says:

    A couple of my friends have done this and they’ve gotten good results. I’d like to try this myself, but I’ll have to redo my entire morning routine!

    • Kim Constable says:

      Changing your routine can be hard I know! Mine looks like this:

      Wake up and drink 500ml water with 3 drops of iodine (many vegans are deficient in iodine)

      Head to the kitchen, drink double espresso.

      Almost immediately after, blend 30g vegan protein with ice and water and chug it down.

  31. Jackie says:

    Any idea how this compares with intermittent fasting? I am about 80% plant-based and healthy, but the other (naughty) 20% I think kicks me over what should be my caloric intake. I’ve been playing with intermittent fasting, eating the first meal late in the morning after my workout, as a way to cut down on overall calories. I’ve read Tim Ferriss’ book too, but was worried adding that extra meal back in would cause more weight gain (I have ALWAYS struggled with being overweight, but have lost a lot in the last 20 years.) Although truth be told (and I’ve never tracked macros) I doubt I’m getting adequate protein, as I’ve never been a big fan of the powders.

    • Kim Constable says:

      Hi Jackie

      Apologies for the late reply.

      I wrote this response to another person who commented which might help you too.

      Okay, so here’s the problem as I see it.

      1. When you sleep you are fasting and your metabolism slows down. In the morning, if you don’t break the fast, your metabolism STAYS slow. A fast metabolism is responsible for weight loss. The reason your weight loss is slow is because you’re not ramping up your metabolism first thing in the morning, so your body is not being boosted into fat burning mode.

      2. Intermittent can be great for the body, but not perhaps so great for fat loss. IF is actually designed to give the body a break from processing and digesting food. When your body isn’t digesting, it goes into deep cleaning mode. So for me, IF should not be a long term solution, but a short term diet to achieve better health. It is only truly effective for fat loss if you are eating sufficient calories on the ON days. If you’re not eating regularly (every 2/3 hours) on the days you’re not fasting, then your metabolism will slow dramatically to account for the reduced calories and preserve itself. Eating ramps up the metabolism, not fasting. If weight loss is your goal, then you either need to aim to pack in calories, eating consistently every 3 hours (you actually need to set a reminder to eat – you can’t miss a meal!) do to IF, or you need to eat more of the right foods.

      3. I use protein powder by The Protein Works. It’s the ONLY one that doesn’t give me gas. Sun Warrior is especially bad because it is made from fermented sprouted rice. This causes me to fart like crazy! lol (Sorry if TMI). I try to steer clear of protein powders made from pea, hemp or rice as they tend to cause excess gas.

      Conclusion? If weight loss is your goal, I would consider going on a slow carb diet and ditch the IF.

      Here are the rules you follow for the slow carb diet:

      1. NO white starch carbs EXCEPT in the 30 minutes directly after strength or resistance training. (This includes brown rice, pasta bread etc. Instead eat beans, lentils and as many vegetables and salad as you can fit on your plate)

      2. No fruit (we seriously do not need to eat as much fruit as we do and your body just converts it to sugar instantly, then to triclycerides inteh liver and then stores it as fat. I literally never eat fruit)

      3. No liquid calories (includes beer, wine, fizzy drinks, fruit juices and dairy milk)

      4. Eat 30g protein within 30 mins of waking up (for reasons cited in this article)

      5. Have one cheat day a week (eat everything you’ve been craving, this will ramp up your metabolism even more!)

      Hope this helps!
      Love Kim

  32. Gillian says:

    Hi!
    Do you use any vital wheat gluten protein products in your diet? I use tofu sometimes but the protein content in vegan sausages is just so high it’s hard to pass up. Thoughts while on slow carb?

    • Kim Constable says:

      Hi Gillian

      Some recipes I make (vegan burgers and vegan chicken) use vital wheat gluten. But it’s not something that I use day to day. Tofu has 32g per 280g, and I usually eat the whole block lol. But quite often I scramble it with brown lentils which are massively high in protein, but your body never stores the energy as fat as it’s so slow release. However, if you’re eating vegan sausages and you enjoy them, I wouldn’t worry about the wheat gluten. It’s only if you’re eating pasta, rice, bread etc that it has a big impact on your slow carb diet. x

  33. Karen says:

    Thanks for this article. I need to lose body fat and my body goes up and down. Excited about trying your plan.

  34. Sharon Garcia says:

    Thanks for the tip. I have been vegan almost a year, and started training for my first competition. I have a coach, but once I reached 22% bf I plateaued and it has been so frustrating. I will definitely switch up things and try to get more protein in at breakfast. I really love bananas and apples. What is your advice on that? I heard that these fruits process differently.

    Thanks again!

    • Kim Constable says:

      Good luck in your comp Sharon! I would steer away from fruit if you’re trying to cut body fat. When is your competition? How many weeks? You should be cutting your calories gradually week by week, and doing cardio on top of your strength workouts in the final 12-14 weeks. Have you finished your bulking phase? If I were you, I would ONLY eat starchy carbs in the 30 mins directly after training. Apart from that, I would make all my carbs cruciferous veg and beans/lentils etc. This way your body won’t store them as fat, but will use them for slow release carbs. x

    • Gen says:

      Hello
      Your suggestion of 30g of proteins in AM includes carbs or no carbs at all??
      For instance, I love acai bowls. I make it with minimal amount of fruits, 20 g of vegan protein powder, top it w almond butter, shredded coco , chia or hemp and small berries. Thats average; 30 g prots, 20 g fat, 25-30 g carbs.

      • Kim Constable says:

        It can include carbs or not. It’s up to you! If you’re happy eating a meal in the morning, then this is great. Just make sure that you are actually getting 30g of protein or more as it really does make a big difference.

        Many people don’t enjoy eating in the morning which is why I recommend protein blended with ice and water as a substitute. 🙂

  35. Lisa H says:

    As usual, Kim Constable never fails to let us down.
    Reading the article ‘Eat 30g of Vegan Protein to Lose Fat Fast’, you have such a natural flare to explain things in such a simple yet effective way.
    Being vegetarian for 33 years, 10 of these being vegan, I can totally relate to the other individuals who have responded on feeling bloated, no energy, tired and not being able to loose weight etc. I’ve felt like that any a time.
    Reading this article is a real eye opener, just making these few simple changes can make such a difference to the way you feel.
    A few months ago I knew my diet was bad, but Kim helped me in the right direction. I started using The Protein Works Vegan shake products………….amazing!
    With the help of fb women’s vegan bodybuilding, I found Kim to guide me with weight loss. I’m heading in the right direction with weight loss, but I have a long way to go and really want to sculpt my figure more.
    You’re an amazing lady, with a heart of gold for anyone in need.
    Thank you for all your help Kim and I can’t wait for the program to be released xx

    • Kim Constable says:

      Lisa, on a day when I’m feeling a little vulnerable partly due to being slightly sick and partly because I’m a little scared by the re-launch of my program (will anyone even want it?? :-o) your message just bought tears to my eyes. Thank you so much for everything you said. xx

      • Lisa H says:

        Sorry to feel a little bit down but I meant every single word.
        You’re fab!!!!
        You’re launch will be amazing so dont worry…….you take care and enjoy xx

  36. Kelsie Schee says:

    Nice post. I learn something more challenging on different blogs everyday. It will always be stimulating to read content from other writers and practice a little something from their store. Id prefer to use some with the content on my blog whether you don?t mind. Natually Ill give you a link on your web blog. Thanks for sharing.

  37. Cathey Osias says:

    When I originally commented I clicked the -Notify me when new comments are added- checkbox and now each time a comment is added I get four emails with the same comment. Is there any way you can remove me from that service? Thanks!

  38. Julia Espitalier Noel says:

    Hi Kim
    Your article is very interesting and I have just bought everything to try the plan out. I have a very stupid question but what would be the easiest and better way to count the amount of calories and nutrient you intake? Do you weight your food?

    • kimconstable says:

      Hi Julia!

      No question is stupid lol. You don’t know til you know!

      To count calories I simply use My Fitness Pal. I usually try to estimate whether something is a cup, or a tablespoon or whatever and then change the unit of measurement in MFP. It’s actually quite simple once you get the hang of it! The app also has a barcode scanner where you can scan the labels of food and often times, they’re already in the app! It’s very simple. We also have a free online macro calculator that you can use to calculate your macros https://www.thesculptedvegan.com/macro-calculator

      Try it and see how you get on.

      Love Kim x

      • Julia Espitalier Noel says:

        Thank you so much. I am having issues to do the gym plan as my gym is super packed, do you have any suggestion for working out in those conditions?

        • Kim Constable says:

          Switch the order of the exercises around, or use another piece of equipment that works the same muscle group. So if it says Barbell Military Press and there are no barbells, you could use the smith machine, dumbbells or any other kind of shoulder press. Ask Google for substitutions!

  39. Ash Smith says:

    Hi Kim!
    I am fairly new to the plant based/vegan fitness community (5 weeks being plant based!) and have recently been introduced to you and your site from a fellow vegan IG friend! First off, you look amazing and are so inspiring! Secondly, thank you for providing so much great info! Now on to my question haha –

    When I switched to a vegan lifestyle I threw macro counting out the window. I have tracked macros for ~5 years and since I’ve stopped I’ve felt so free, but I also haven’t made any progress. I haven’t lost weight or inches in MONTHS. I definitely feel better being on a plant based diet, but I was hoping the pounds would just fall off! haha

    Do you think it is possible to lose weight (fat) without counting macros or do you think counting macros is pertinent to weight loss?

    I don’t want to become a slave again to macros, but I also don’t want to keep busting my ASH in the gym and kitchen and not see results. (especially since my wedding is hopefully coming aorund the corner!;)

    Could you please give me some of your professional advice!?
    Thank you in advance for any and all help!!!

    • Kim Constable says:

      It is possible to lose body fat without counting, but only if you kinda know how many calories are in food anyway. So when I want to lose body fat, I don’t count, I just cut out all the extra things that I eat such as dark chocolate or snacks. I also cut my morning oatmeal in half and I stop eating white starchy carbs such as bread, rice or pasta. Instead I eat beans or lentils and veg for carbs – and I eat tons! But to lose fat you need to increase your muscle tone. If you don’t do this, your body won’t shred as your metabolism won’t be high. Hope that helps!

  40. Samantha E Harber says:

    Hi Kim,

    I wake up and go work out first thing in the morning. About 30-45 minutes after my workout, I make sure to eat a balanced, high protein meal. I’m a little shorter than 5’1, weigh 109 lbs (as of two weeks ago), and eat about six meals a day, consisting of 18 g protein, 18 g carbs, and 4 g of fat. The fat I tend to go over, as it is pretty hard to get 4 g or less at each meal, even eating the healthy fats. I work out in a kickboxing/strength training gym and love it! I’ve seen great improvements in my physique and muscle mass over the last six months doing it. Do you suggest eating before the workout? Any suggestions on how to trigger the stubborn fat on my thighs and lower belly?

    Thank you

    • Kim Constable says:

      I would suggest having protein with amino acids added so your muscles get fuel. Also, to shift body fat you need to increase your metabolism by building muscle. And to do that, you need to lift weights!

  41. Jaime says:

    Hi! I can’t believe I’ve just now found you! I am vegan and struggling to lose the extra weight since having my second baby. I love all your advice…. and I’m wondering what the slow carb diet is? I also used to have some eating issues so I feel like my metabolism needs a reset. I checked out your protein (I’m currently using my husbands nonvegan collagen protein in my coffee in the morning but would LOVE to replace that). The website for the protein has SO many options- it would be amazing if you could recommend a little starter kit?
    Thank you! So happy I found you…

    • Kim Constable says:

      Hey! The slow carb diet is a diet where you avoid all white or brown starchy carbs and get all your carbs from beans, lentils, legumes and cruciferous veg. On the protein works website, I just use either the vanilla creme or the choc mint brownie regular vegan protein. They are the best in taste and texture.

  42. Jennifer says:

    Hi Kim! My head is spinning with all the different eating methods! I see people promoting a whole foods, plant based lifestyle, High carb low fat (80/10/10) and then also High fat, lower carbs. I honestly don’t know what to do anymore! I was following a paleo style diet for years where I would eat low carb all week and then eat what I want on the weekends, I was able to lose weight and keep it off like that for years. I still did not have my ideal body though. I got tired of eating so much meat, and I had been wanting to eat vegan for a long time so I started eating mostly vegan in February. I lost some weight following an 80/10/10 plan, but I felt a little skinny fat. I went on vacation and ate like a pig and gained it all back and haven’t been able to lose it again. I was splurging with too much bad foods, too often. I started an 8 week vegan shred program in early July and their meal plan is more like 40/40/20. I’m still struggling with not cheating on my diet, but I still haven’t lost any weight. What are your thoughts on the 80/10/10 lifestyle? I’ve seen people have huge success, but shouldn’t eating a more balanced diet be better for your health? But trying to cram protein into every meal is annoying too. Or worrying about consuming too many fats, even from healthy sources like avocado, nuts and seeds. I usually eat around 1200 during the week, with a splurge day on the weekend. I feel like i’m not even eating that badly when I “cheat” too. When I was on paleo I ate like an obese person! Also, my husband cooks and he hates when I give him too many restrictions. He cooks healthy foods, but it’s not always perfect for macros. I have been working out consistently for years. I am 36 years old, 5’3 and 133 lbs. I want to get to 125. But all my weight is in my lower body. I have a little lower belly pooch, but my hips/ butt/ thighs are so jiggly and lumpy. I hate it! Sorry for rambling… I just don’t know what to do anymore! I thought eating a healthy vegan diet and working out would turn me into a glowing, slim goddess. But i’m still chubby, and have adult acne! I don’t want to have to restrict so much. I like fruit, and brown rice haha. I don’t even know what i’m asking here… I don’t want to be a body builder, I just want to lose the fat on my legs! haha

    • Kim Constable says:

      I think it doesn’t really matter which plan you choose as long as you follow it consistently and stick to it. But you also must have a plan that suits your goal. If you want to build muscle and burn fat, then you need to eat in calorie maintenance and lift heavy with a few cardio sessions. If you just want to lose fat, then eat in a calorie deficit and do more cardio. If you want to bulk, eat in a calorie surplus and don’t do cardio. Having a clearly defined goal is the first step. Then it’s just a matter of working out how to achieve that goal! Try our free macro and calorie calculator here https://www.thesculptedvegan.com/macro-calculator

  43. Tracey Hicks says:

    Watched the masterclass and have just ordered my vegan protein..actually looking forward to it-that’s a first! I am feeling motivated for the first time in a LONG time. Thank you for that.

  44. Suzanne says:

    I have a yoga practice that is to be done in the morning on an empty stomach. It takes about 30 minutes from start to finish-so can I take my30g protein drink after my yoga practice even though it’s pretty close to the end of the 30 minute time after you wake time frame?

  45. Tanis says:

    Hi Kim…I signed up for your masterclass on Oct 23, 7 PM. I am a 49 yo woman, about 15% body fat and weight 126-130 lbs per day. In order to keep my muscles firm I need to do a full body workout 4X a week, then conditioning or HIIT for 15-20 min afterwards. I just cant seem to lose the layer around and under my belly button. It’s very frustrating. I eat about 1500-1800 cal per day…..130 g protein per day, and the rest of my calories are 60% veg, 25% starchy carbs, 10 % fruit, and the rest is hummus, coconut yogurt…low calorie snacks. For starchy carbs, I only eat oatmeal, sweet or white potatoes, quinoa, and brown or white rice…oh and sprouted bread. Always have oatmeal for breakfast with protein & fruit…about 1/2 cup starchy carbs for lunch, 1/2 cup before my evening workout….and no starchy carbs for dinner and after dinner. Am I doing it wrong? To lose the little bit of belly fat?

    Kind Regads
    Tanis

    • Kim Constable says:

      Firstly, hummus and coconut yogurt are not low calorie snacks lol. They are both very high in fat! It sounds like you honestly just need to raise your metabolism by building more muscle and then shredding fat after. The mistake I see most people make is that their body finds an equilibrium with the work they are doing right now and has no reason to change. I would focus on finding a new training regime that works on building a lot more muscle to raise the metabolism. Then you can reduce calories after a period of time, and the fat will melt away. My Sculpted Vegan Program has just reopened for 2018 and focuses on exactly this. You can find more details here if it’s something you’d be interested in exploring https://www.thesculptedvegan.com/join

  46. katie says:

    Hi Kim,

    In regards to the 30g in 30 mins…
    I wake at 6am and by 6:30am im out the door to do a 60 min fasted walk, finishing at 7:30am.
    Is it better to have the 30g before I walk, which then wouldn’t be fasted cardio, or to have after my walk which would be 1.5 hr after waking?
    I then head to the gym at 10am.

    Any advice would be super 🙂
    Katie

    • Kim Constable says:

      Best to have the 30g in the morning, unless you’re on a shred and have a lot of muscle. But if this is just your “normal” routine, have the 30g protein first.

  47. sankri says:

    Kim,

    I have adopted the 30 in 30 method over the last 2-3 weeks. And ever since I have noticed that it makes me super sleepy between 3 PM and 4 PM. I work out from 5:30 AM to 6 :30 AM everyday after taking my protein, eat low carb, low sugar diet. My lunch is almost always a hearty salad. Yet I am crazily sleepy to the point of falling off of my chair at work. Please help! where am I going wrong?

  48. Katie says:

    Hi Kim, thanks for all this info. I’m going to try out these breakfast ideas this week. Can’t wait! Thanks again, Katie

  49. Virginia Novaes says:

    Kim,
    Thank you so much for sharing your knowledge with us. See, others just say IF is good for you but never explain when is good. I am so happy I found you. I purchased your Jailhouse program and -even though it’s tough- your live videos, podcasts and such reassure us we are in good “hands”. I am devouring all the informations you are sharing.

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