I am a raw vegan. I don’t eat any processed foods such as bread, pasta, crackers, etc. I also cook my food at a certain temperature (not over 120 degrees). I fast (for religious reasons) very frequently. Currently, I am fasting from 8am-8pm for the next two weeks. Goals: To lose weight. Maintain a consistent diet whether I’m on a fast or not.
– Cassandra D.
Hi Cassandra, if you’ve been following your raw vegan lifestyle and practicing fasting for some time, I’ll admit you have one up on me! I am no stranger to helping someone plan a nutritionally adequate raw vegan diet, but your situation is intriguing since you also want to lose weight while maintaining consistency around fasts.
It seems to me that achieving consistency, fasting or not, necessitates consuming the same volume of food daily/weekly but in the acceptable time parameters. Eating everything one would normally during the day but doing so before 8am and after 8 pm means two bigger meals. Certainly attainable if you really need to avoid the weight fluctuations that typically accompany fasting. Better that than overnight or end-of-fast binges that overcompensate for what’s missed!
We don’t provide personalized diet plans here, sorry. In addition, I would need to meet with someone one-on-one for individualized meal planning with the appropriate combinations and portions for her nutritional needs. A search at www.eatright.org/find-an-expert can locate an available Registered Dietitian Nutritionist specializing in vegetarian nutrition, although you may have to dig a bit deeper to find one that can help with your situation. Overall stick to the foods you’re comfortable with which I hope include a lot of leafy greens, sprouts, soaked grains, sprouted legumes, nuts/seeds, vegetables, and fruit, plus avocado, coconut, fermented foods, and cold-pressed oils. Of course, drinking a sufficient amount of permitted beverages during daylight hours while fasting is a must.
– 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.
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!
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Cue the Beach Boys music, grab your surfboard, and get ready for some sun-kissed skin and long summer nights!
Summer is just around the corner, and while most of us have been working hard to get beach body ready, it’s just as important to make sure our skin is summer sun-ready.
The sun’s ultraviolet (UV) rays can not only cause pain-inducing sunburns, but they can prematurely age the skin! This can leave behind wrinkles, a loss of skin elasticity, and reverse all the hard work you’ve put into maintaining a youthful appearance – but fear not. We have a solution.
Have fun this summer and use these tips to help protect you and your loved ones from unneeded sun damage.
How do you and your family and friends plan on spending your summer time? Share your comments with us in the section below!
References:
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
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I’m a type 1 diabetic. I need to work on my stomach. Should I eat a meal before attempting this or wait till I finish then eat my meal?
– rgates2940
I will have to rely on the famous phrase, “It depends.” When you’ve eaten last, what you ate, your last insulin dose and type, your current blood glucose level, and the expected walk/gym exercise intensity and duration will all dictate the best timing of your meal. Adding exercise to an otherwise presently stable day will draw energy, increase insulin sensitivity and promote blood sugar uptake into cells. Because diabetes mellitus type 1 responses to exercise include blood sugar lows, you should take proper precautions and be prepared to treat hypoglycemia.
Start recording your blood sugars before, during and after exercise so that you can better predict when you need a snack. Share your record with your endocrinologist (or healthcare professional) whose guidance regarding blood sugar management you should follow. You can also receive personalized medical nutrition therapy from a Dietitian who’s also a Certified Diabetes Educator for the exact volume and timing of your pre/post workout meals.
Sources:
– 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.
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!
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
The Holiday Season can get stressful, so we may stick to a routine for the sake of easy planning. Try any of these 10 simple ideas to bring new life to your Thanksgiving celebrations.
Welcome to the 25th episode of the Living Healthy Podcast, presented by LA Fitness.
On this episode of the Living Healthy Podcast, we speak with LAF Personal Training Director, Tristen Alleman, and LAF Registered Dietitian, Debbie James, as they share their expert advice on how to gain weight the healthy way. This episode is for anyone that’s ever been curious about how they can add lean muscle, and increase body mass, without adding the unhealthy type of body weight. We approach this from both the fitness side of things and nutritional side, to help those struggling with weight gain, find a healthy and balanced way to do so with their training and nutritional routines.
How Are We Doing?
This podcast 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.
Introduction
Begins at 0:01
Introduction of LAF Personal Training Director, Tristen Alleman, and LAF Registered Dietitian, Debbie James
0:22
What Would Someone Want to Add on Weight or Muscle?
0:32
Do You Have to Increase Your Caloric Intake to Gain Weight?
2:36
How Does Strength Training Help Build Muscles?
4:50
What Foods Are Good to Eat on Cardio-Focused Work Out Days?
4:16
How Many Days Per Week Should You Strength Train?
7:02
Austin, Our Skinny Colleague, Joins the Show (and Talks Food and Lack of Weight Gain)
8:43
Can Everyone Benefit from Adding Muscle onto Their Body? Or Only Bodybuilders?
14:42
Are Supplements Good or Bad When It Comes to Bulking?
16:36
How Much Protein is Too Much Protein?
19:00
Can You Gain Weight and Bulk as a Vegetarian or Vegan?
20:01
Are Full-Fat Products Always the Best Option for Weight Gain and Bulking?
20:40
Why Are Women Afraid of Gaining Muscle?
22:23
Actionable Advice
24:38
Outro
26:06
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Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
The Holiday Season can get stressful, so we may stick to a routine for the sake of easy planning. Try any of these 10 simple ideas to bring new life to your Thanksgiving celebrations.
I’m a snacker, consistently snacking throughout the day. What are some snacks that would help boost my energy and that are actually good for me?
– Anjelica V.
Snacking and grazing are suitable ways to consume your daily intake, providing the choices are good ones and you compensate with smaller meals. I’d suggest snacks in the 100-200 calorie range based on whole foods, with an occasional small energy/protein bar as backup. Good energy-boosting snack choices are:
Leftovers of any balanced meal can serve as a good snack, too! Remember to keep portions in check and keep your total day’s intake in mind for variety and nutrient adequacy.
– 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.
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!
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
The Holiday Season can get stressful, so we may stick to a routine for the sake of easy planning. Try any of these 10 simple ideas to bring new life to your Thanksgiving celebrations.