Fat Burner

The Science of Vegan Fat Loss

The Science of Vegan Fat Loss

The Science of Vegan Fat Loss

The science of vegan fat loss with an in-depth look at the fat switch, a compound that controls appetite and a look at sneaky high calorie food numbers.
– Links and Sources –
https://www.patreon.com/micthevegan
https://www.facebook.com/micthevegan
https://www.instagram.com/micthevegan – @micthevegan

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My Cookbook: https://micthevegan.com/product/mics-whole-vegan-cookbook/
TIY Tiny House Channel: https://www.youtube.com/channel/UCYhthOBh4_459pAge62at8g
Amazon Wish List: http://a.co/aTEpQpK

Vegans Normal BMI:
US: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073139/
UK: https://www.ncbi.nlm.nih.gov/pubmed/12833118

Ad Libitum weight loss after 7 days: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4209065/pdf/12937_2014_Article_834.pdf

Ad Libitum weight loss at 6 and 12 months (BROAD):
https://www.nature.com/articles/nutd20173

97% of Americans Don’t Get Enough Fiber:
https://www.ncbi.nlm.nih.gov/pubmed/22649260

Propionate and Appetite Study 1:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4564526/

Propionate and Appetite Study 2:
https://academic.oup.com/ajcn/article/104/1/5/4637479

Propionate Lowers Inflammation:
https://www.ncbi.nlm.nih.gov/pubmed/17569118

Nutrition Rounds Podcast Listen Here or iTunes:
https://www.podbean.com/media/share/dir-kca2j-543d0f7

#vegan #fat

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11 Comments

  1. I don't like fruits unless they're in a pie or cobbler. I don't like vegetables unless they're with sauce or in a casserole. Is there a propionate pill?

  2. When you eat protein you actually gain muscle mass. That includes any kind of protein. But when this muscle gain is untrained can make you still look fat. Eating a low protein vegan diet can help with getting rid of this untrained muscle

  3. Dr. Angie Sadeghi is how I got interested in a plant-based diet in the first place, after years of just being an omnivore (I was a vegetarian and vegan earlier in life, but transitioned to omnivore in my 30's). I have IBS and I ran across an interview with her discussing IBS and the benefits of eating a diet with a diversity of plant foods.

  4. and what about the vegans who do eat the cake. then they are not vegan, they dont factor in.

    If you tell people corn tortillas are better then corn chips, great! True! It wont matter in the long run because eating corn tortillas eventually and gradually will increase your insulin resistance, maybe not enough to cause any problems except one. You will start choosing the corn tortilla instead of the salad. I know. I was a vegan. I would make salad every day and I loved it. Until I missed a couple of days. Then I would not want the salad anymore. I literally had to force myself to make salad for dinner not wanting it, only because it would make me start wanting it again after a few days. Again Vegan works in theory. Just promise me, when you are 40 or 45 if you start getting frusterated by your inability to stick to it, and it starts to be impossible to maintain proper weight without eating perfect for a month, maybe consider other options might work as well.

    In the meantime dont compare keto to a standard american diet.

  5. BMI is an actuarial tool, it's only a fair indicator of health. Percentage of body fat is more useful to actually know a person's risks of chronic disease.

    A diet causing weight loss is not necessarily a good thing, especially if that weight loss comes in the form of muscle loss. Sarcopenia is a very real thing for those of us who are getting older.

    Fiber is generally good for keeping weight off but most people need to ramp up their fiber consumption slowly, and not get all their fiber from grains (which sometimes have very tough, potentially irritating fibers). Eating too much fiber at once can cause gastrointestinal issues because it takes time for the gut microbiome to reshape itself.

  6. I've recently started on a diet that's specifically very low in omega 6. This ends up being a low fat, mostly plant based diet that avoids oils, so it's pretty much what you are prescribing. I'm doing well on it but I'll have to admit, all the fiber makes a lot of gas. I'm tired of farting all the time. I do mix my sources of fiber using the exact examples you give – beans, yams, vegetables, fruit. Still = mucho farto. I've also tried in years past a very low carb, high fat diet. It worked well too, but it's expensive and requires being very careful about the sources of fat, specifically avoiding excess omega 6. That means a lot of coconut oil, macadamia nuts, seafood, and grass fed beef. As I got lazy and cheap allowing foods like pork, chicken, and peanuts in the diet quit working as well. The interesting difference I'm seeing between low fat and low carb is that low fat seems much better for dealing with hot weather, and low carb high fat is much better for dealing with cold weather. On a high fat diet I could get up without breakfast, go ride my bike in low 40F weather for over 100 miles, climbing into mountain passes with snow still on the ground, with no warm cloths on, just lycra jersey and bike shorts, without eating the entire time, and feel great the whole time! I just needed to drink some water. The down side was in summer I felt terrible. Also extremely high intensity shorter efforts weren't as strong without carbs. Now that I'm doing the low fat, high carb, plant based diet I can deal with hot weather much, much better. I can still do long hard rides but now need to eat breakfast and bring food with me to eat along the way – typically chopped dates. I tried it the old way and ended up at a crawling pace within a couple hours. I haven't been in cold weather since this started but already I notice myself wearing a fleece vest when it gets down into the low 70s so that's very different. If you think about it, people living in cold climates like northern Canada and Alaska didn't have as much access to carbs, especially in the winter. They ate fat from animals and it kept them alive. Go into the tropics and there's fruit available year around.

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