VEGGIE DIET. without cow DIET VEG-HEADS PRINT THIS OUT FOLLOW IT LOSE WEIGHT. The Circuit Factory - vegetarian DIET

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Erin Verity Spencer
6 years ago
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1 without cow DIET VEG-HEADS PRINT THIS OUT FOLLOW IT LOSE WEIGHT

Welcome OUr plant eating, animal loving friends: So... you are one of those weirdos that doesn t eat meat. Don t worry, we ve got you covered. Here is everything you need to know.

2 Welcome OUr plant eating, animal loving friends: So... you are one of those weirdos that doesn t eat meat. Don t worry, we ve got you covered. Here is everything you need to know. There s a problem in Houston. Animal proteins are complete, meaning that they contain all of the essential amino acids we need to function. Vegetable proteins are usually incomplete, so they lack some essential amino acids. Big. Fat. Bummer. But don t weep as a vegetarian you can easily consume the necessary proteins by eating a good variety of plant foods. You must combine whole grains like buckwheat, brown rice, millet and quinoa with legumes in your daily meal plan. But just go steady. To balance your diet, get the amino acids you need and maximize your chances of looking sexy, you should consume the above across different meals each day. Grains & legumes are usually high in carbohydrates. In The Circuit Factory, we only promote good carbs. These are high in fibre and nutrient dense, such as vegetables, fruits, beans and whole grains. As with all eating plans designed for weight loss, you need to exercise portion control. Big portions = Big calories. Now, although they are good, the effects of them will be bad if you eat them in huge portions. As with all eating plans designed for weight loss, you need to exercise portion control. Big portions = big calories. Big calories = a distinct lack of sexy time. You are allowed one small portion per meal and only during the day. (Yes, we know we are militant) Why are we being so mean to you? Well it s simple. The effects of being a greedy bast*rd with carbohydrates are simple; it replaces fat as a source of energy. Translation: The body goes to the carb to get the energy it needs to function rather than your thighs you don t want this. Anything that suppresses fat burning needs to be kept in check. Our simple and very powerful advice is to stick to your egg whites, or oats & bran for breakfast. Legumes, grains & green vegetables for lunch and only lean protein (like white fish) with green veg for dinner. If you are really sad and don t eat fish, then have legumes (lowest in carbs) with leafy green vegetables rock and roll.

3 Check out our list of beans and legumes We ve ranked them in order of carbohydrate content. The low carb stuff is generally better from a weight loss perspective. Legume calories protein Protein % Carb % Fat % per cup per cup Boiled Soybeans % 10% 9% Boiled Lupin Beans % 10% 3% Hummus % 14% 10% Boiled Mungo Beans % 18% 0.60% Roasted Peanuts % 19% 49% Firm Tofu % 2% 4% Boiled Lentils % 20% 0.40% Boiled Broad Beans (Fava) % 20% 0.40% Boiled Split Peas % 21% 0.40% Boiled Kidney Beans % 23% 0.50% Boiled Lima Beans % 23% 0.40% Boiled Black Beans % 24% 0.50% Boiled French Beans % 24% 0.70% Boiled Adzuki Beans % 25% 0.10% Boiled White Beans % 25% 0.40% Boiled Pinto Beans % 26% 0.70% Boiled Chickpeas % 27% 2.50% Miso % 27% 6% Falafel % 32% 18% Dry Roasted Soybeans (Edamame) % 33% 20% Almond Milk % 8g 2.5g Soya Milk (unsweetend) % 8g 4g Rice Milk % 23g 2.5g Sunflower seeds % g Pumpkin seeds % g Grains Size 1/2 cup Protein/G Carb/G Fat/G Rye/Ryvita bread 1 slice Multi grain bread 1 slice Bulgur Rice, wild Oats Barley All-Bran Sprouted grains Amaranth Quinoa

4 V A-List VEG A list of vegetables & fruits. Please stick to Type A list & have list B occasionally & on your naughty days. Asparagus Broccoli Cauliflower Celery Cucumber Eggplant Green beans Lettuce, all varieties Spinach Artichoke Snow peas Young summer squash Tomatoes Zucchini Bean sprouts Peppers, all varieties Onions Water chestnuts Tomato B-List - VEG Yam Beets Carrots Pumpkin Potato Parsnips F A-List FRUIT Fruit Cherries Strawberries Green Apple Blueberries Grapefruit Pear Plum Peach Orange Grapes B-List FRUIT Banana Prunes without added sugar Kiwi Apricots Mango Papaya Raisins Cantaloupe Grapes Pineapple Dried fruit Watermelon

5 You can combine legumes with grains. (Make wise choices based on calories and carbs). You can light up any dinner party with this fact: the more mature a bean or legume, the richer in protein it will be. Here are some examples of combining plant proteins. Breakfast: Half cup oats, Half cup all bran with handful of berries. (Small portion of skimmed milk if required). 4 Egg whites on 1 piece of whole grain bread or 3 spoons of oats Lunch Half a cup of red beans with half a cup of Quinoa Half a cup of lentils with half a cup of wild rice Half a cup of Indian Dal with brown rice Half cup of soya beans with a small sweet potatoes or pumpkin Snacks 10 almonds Handful of pumpkin or sunflower seeds One piece of fruit 1 scoop of protein shake (low in carb & sugar) with water Small fat free unflavored yoghurt Dinner Full cup of tofu with mixed green veg Full cup of kidney beans with mixed salad & green veg Grilled tuna or salmon with steamed vegetables or salad If the above sounds a touch bland, add in some tomatoes, minced garlic or fresh herbs. SUPPLEMENTS Yeah, yeah, we know being vegetarian is really cool, but it does have a few drawbacks. A dedicated animal product dodger will find it harder to get the stuff that he needs to be fit and healthy. But don t stress... Nutrient deficiencies can be made up with a smart supplement plan. Here is a list of the shit you may not get in a plant-based diet. Vitamin B12: Found in fortified products & nutritional yeast. Aim for 3-5 mcg. Calcium: Found in green vegetable, legumes, nuts & fortified non-dairy milk. Aim for around 1000mg per day. Iodine: Many vegetarians rely on soya-based food for protein. It s important to note that large amounts can compromise thyroid function, especially when your not getting enough Iodine down your neck. Found in kelp, asparagus, green leafy vegetables, sea vegetables & iodized salt. Aim for mcg every few days. The Circuit Factory - vegetarian diet

Omega 3: Found in flax, hemp, walnuts and seaweed. Consume at least 2 grams of added ALA (alpha-linolenic acid) per day. Omega 3 helps prevent diseases and assists in body composition management.

6 Omega 3: Found in flax, hemp, walnuts and seaweed. Consume at least 2 grams of added ALA (alpha-linolenic acid) per day. Omega 3 helps prevent diseases and assists in body composition management. Translation: it stops you from looking battered. Vitamin D: Found in sunshine (D2) and in fortified product supplements (D3). Aim for 1000 IU (25mcg) on days you don t get the chance to sunbathe. Points to remember: Watch out for the sugar & carbohydrate content of all products. Watch your portion size Large portions of clean food is just as bad as normal portions of dirty food. Focus on higher protein foods. For extra pure protein intake, have a protein shake as a snack but only ones that are low in carbs, sugars and calories (like Isopure and Lean 95). Girls, trust us, lean muscle is your friend. It will not make you look like a bodybuilder with a beard. It s a good idea to take in a protein drink or protein meal before you go to bed as this will provide your muscles with the good stuff as you sleep. If you are looking to jack up your protein intake through milk, soy milk has the highest protein content. Obviously use unsweetened only. If you have food allergies or sensitivities, rice milk could save the day because almonds and soy are both common allergens. In the evening do us all a favour and stick to just green vegetables with Legumes or Fish. Avoid: canned beans (full of sugars). IMPORTANT: Losing weight always comes down to the right food. The key to your dream body can be summed up in the following sentence: Right food, right portions. Nail both and you will be on a Circuit Factory poster very very soon. ENJOY THE DIET XXX The Circuit Factory - vegetarian diet

Print out a copy and take it with you when you are going grocery shopping! Eat five times a day. DO NOT SKIP BREAKFAST!!!!

Print out a copy and take it with you when you are going grocery shopping! Eat five times a day. DO NOT SKIP BREAKFAST!!!! Slim Sexy Recipe Book Congratulations! I hope you enjoy your copy of the easy to follow Slim Sexy Recipe Book You will find easy to follow recipes with a variety of options you can choose from, I don t