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Can someone reply to this comment with pointers or guides on high-protein vegan/vegetarian diets for reducing body fat?
https://www.dietdoctor.com/low-carb/keto/vegetarian
Well, vegan foods with lots of proteins include: Beans, lentils, peas, nuts, peanuts, tofu, soy.
Personal favorites are red lentils (cook pretty quickly and don't need to be soaked before) and pre-cooked white beans (I just have a jar of those in the fridge and will scoop a spoonful into all kinds of meals).
Proteins are cool, because they stick around in your stomach for a while, but they're bad at filling you up. For that, salads and veggies are the best. Sometimes, I'll eat an entire bowl of salad, which is not a lot of calories, but still fills me up.
I would also recommend slowly changing your diet over. Your gut microbiota need time to adjust to a different diet. If you don't give them that time, they can kill your will pretty effectively.
CaloriesIn - CaloriesOut = WeightChange
Fat forms using spare calories. Any diet that involves eating fewer calories than what you burn will reduce your body fat.
As long as you have that part right, you are free to add any other requirements on your diet you wish.
Realistically, people aren't going to attain their goals trying to do a Twinkie CICO diet though, even though it might be theoretically possible.
I wish people would just move on from posting about CICO already, it's long since outlived its usefulness as a concept
It is the critical basis on why all diets work. One can eat as healthy as they want, but if they eat more calories than they expend, they will gain weight. Tossing aside such a fundamental concept is fraught. Instead, build upon it.
OP wants to design a diet that has the following requirements: reduce body fat, vegan, high-protein. Vegan limits it to plants, and high-protein further limits it to things like beans and tofu. Now, OP needs to figure out how much beans and tofu he can eat to achieve his goal, and this is where calories in - calories out becomes critical. Eat the right amount and the diet works.
It's the thermodynamic basis, but not the clinical basis. The carbohydrate insulin model of obesity is far more clinically relevant.
The human body is a hormonal machine, the hormones keep everything in check. As long as the hormones are functioning properly hunger and fullness will regulate body weight optimally.
To gain 1 lbs in a month it's a 30 calories difference per meal. I don't care how good your calorie tracking is, there is no way you can measure down to 30 calories per meal correctly.
It's far easier to eat food that doesn't spike insulin, and let the bodies normal feedback mechanisms regulate hunger.