Follow Virat Kohli vegan diet for weight loss and muscle gain
Virat Kohli vegan diet is no rocket science: Here’s how you can adopt one
In the land of paneer, ghee, butter chicken and whatnot, going vegan may seem out of one’s imagination. It is difficult indeed, to shun those meat and dairy culinary delights but not impossible, and many Bollywood celebrities are the most obvious testaments to that. From Sonam Kapoor, Sonakshi Sinha, Jacqueline Fernandes to Aamir Khan, many of the B-town stars have leaned towards veganism. However, did you know that our ace cricket skipper Virat Kohli is also one of the latest among the bandwagon? Yes, that’s right! Virat Kohli vegan diet has taken the internet by storm in the recent times.
Joining his wife Anushka Sharma who has already been a vegan for a few years, Virat adopted veganism back in 2018 and his physique is still as fine as his batting skills. He has gone on to say that the decision has helped in dramatically improving his fitness and digestive power.
Now if Virat Kohli is not enough motivation for you to turn vegan, here are some other reasons why you should adopt or at least try adopting veganism or a Virat Kohli vegan diet for that matter
- Veganism promotes weight loss. Yes, you heard it right – Weight Loss!
- It reduces your risks of cardiovascular diseases since plant-based diet contains lower cholesterol.
- Manages diabetes and improves kidney function.
- Relying more on plant-based diet decreases your overall risks of cancer including colorectal.
- Last but not the least reason is the one that involves emotions – lives of those innocent animals. Moreover, consuming a vegan diet is one of the best ways to reduce the carbon footprint from food.
Virat Kohli and those B-town celebrities may have their personal trainers and nutritionists by their side but as long as there is internet on your phone, nothing is too far-fetched for anyone.
We are here to guide you on how to make the most out of veganism ensuring that you don’t lack any nutrient and adopt a diet plan just like Virat Kohli vegan diet. With a good understanding of what your body needs and thorough planning, you can improve your overall health through a wholesome vegan diet. Remember to take it slow – one step at a time.
Vegan sources of Calcium and Vitamin D
We are all aware of the benefits of calcium – to maintain healthy bones and teeth while vitamin D helps in regulating that calcium and phosphate in our body. For non-vegans, there are several sources of calcium they can rely on – meat, paneer and other dairy products. However, for vegans, green leafy vegetables, tofu, pulses and dry fruits are some of the main sources of calcium.
Sources of Iron
Iron is crucial for our body as it helps in the production of RBC (Red Blood Cells). Although, our body tends to absorb iron from plant-based diet less well than that from meat, there is no denying the fact that both contain the same amount of iron. Plant-based food from where you can acquire iron include pulses, whole wheat bread and flour, leafy green vegetables, nuts and dry fruits.
Our body needs Vitamin B12 to keep the nerve and blood cells healthy. It is mainly found in poultry, fish and dairy products. For vegans, sources of vitamin B12 may be limited and therefore, taking supplements may be the way to go. There is no need to fret over suffering from the deficiency of the vitamin as well since the required amount for our body is only around 2.4 mg. Moreover, our body only takes in the required amount and any excess is passed down through urine.
Omega 3 fatty acids
Primarily found in fish, Omega 3 fatty acids help in maintaining a healthy heart and prevent heart-related diseases. Main sources of Omega 3 fatty acids for vegans include flax seeds, rapeseed, soya-based food including tofu, walnuts, etc.
Muscle building with a vegan meal plan
Planning to build muscles and tone them up? Then consuming protein-rich food is the way to go. Throw a few of them together for a refreshing smoothie or just make a simple meal out of them, here are the top plant-based food for muscle gain:
- Seeds (chia, hemp, pumpkin, sesame and chia)
- Peanut butter
- Beans and legumes
- Leafy vegetables
Remember to take enough calories and carbs.
Weight loss with a vegan meal plan
Women generally need around 2000 calories a day to maintain weight while men need 2,500. However, for weight loss, the number drops to over 1500 and 2000 calories a day for women and men respectively.
While there are several involuntary factors such as your metabolism, medical conditions, age, height, current weight, etc that affect your weight loss, you can at least control your diet and perform exercise to achieve your desired weight. Just like gaining muscles, for weight loss as well, you require enough protein. But make sure to watch your portion size since you need to maintain your calories intake.
Like any other celebrities’, Virat Kohli Vegan Diet may be hard to follow, so go at your own pace and body requirements. Remember, not having well-defined abs or a muscular body is not the end of the world. What’s more important is to adopt a sustainable healthy eating habit.
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