Question:
I’d like to shed about 8 to 10 pounds of fat quickly. I’m about 5’9, 179lbs., 43 years old. I was told if I work out 3-5 times per week and eliminate all carbs and sugar for a month I should be okay. I’m vegan, so I’m guessing I should just eat vegetables, nuts and protein supplement?
– Antonio T.
Answer:
To have energy for your workouts, it may not be the best plan to forgo all carbs. Plus, so many vegan foods do have carbohydrates. Your estimated energy needs for losing 2 pounds per week quickly are about 1500-1800 calories daily with your current level of exercise. Dividing that up, you should eat 400-500 calories per meal x3 and 150 calories per snack x 2. Here are some possible meal and snack combinations for more variety than just veggies and nuts…
Breakfast options:
- pecans, blueberries, veggie sausage patty and unsweetened soymilk
- potatoes O’Brien and low sugar vegan yogurt
Lunch ideas:
- spinach salad with pine nuts, cherry tomatoes, red onion, olives (couscous opt.)
- mushroom burger patty, arugula, sundried tomato, avocado (sandwich thins opt.)
Sample dinners:
- pinto or black beans with sautéed peppers and onions, salsa (fresh corn opt.)
- butter beans with asparagus, roma tomato, basil and garlic (orzo opt.)
Snack suggestions:
- hummus with carrot and celery
- small apple with peanut or almond butter
- pea protein shake
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!
Ask our Dietitian
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Recommended Reading
LA Fitness 4th of July and Canada Hours 2022
LA Fitness will be open for Independence Day and Canada Day! Modified clubs hours are below!Holiday Hours (U.S.) Monday, July 4th: 8AM - 4PM Tuesday, July 5th: Normal Hours Holiday Hours (Canada) Friday, July 1st: 8AM - 4PM Saturday, July 2nd: Normal Hours ...
LA Fitness Holiday Hours 2021
LA Fitness will be open for parts of the Holiday Season! Modified clubs hours are below!Holiday Hours (U.S.) Friday, December 24th: 8AM - Noon Saturday, December 25th: Closed Friday, December 31st: 8AM - 6PM Saturday, January 1st: 8AM - 6PM Holiday Hours...
3 Year Anniversary – Living Healthy Podcast Update
Today is the 3rd Anniversary of the Living Healthy Podcast, presented by LA Fitness. Hi everyone! I just wanted to give you a quick update on what is going on with the show. We are trying to plan out 3 LIVE podcast episodes covering Exercise, Nutrition, and Sleep...