Vegan, IF and Macros

sgod0905

Anyone here following a Vegan diet on Intermittent Fasting (IF)?
I need help with knowing what my Macros should be. I have done some trial error but want to learn from some successful people here.

janejellyroll

There is no one set of macros that is right for everyone. Are you currently counting macros?

I'm not currently doing IF (although I have done it in the past). I started with the default MFP macros and then adjusted them based on my personal preferences.

sgod0905

I was working off preset macros but am reading confusing info regarding how to set the macros. I also workout 5 days/week burning 400-500 calories/day

janejellyroll

sgod0905 wrote: »

I was working off preset macros but am reading confusing info regarding how to set the macros. I also workout 5 days/week burning 400-500 calories/day

What have you read that is confusing you? Generally, as long as you're getting sufficient protein and fat, you can set your macros according to your personal preferences (what you like to eat, what helps you feel fullest, etc).

sgod0905

I read that in order to loose fat macros have to be set at carbs -20%, Protein and Fats at 40% each. That’s not easy for me as a vegan.

kommodevaran

sgod0905 wrote: »

Anyone here following a Vegan diet on Intermittent Fasting (IF)?
I need help with knowing what my Macros should be. I have done some trial error but want to learn from some successful people here.

You can set your macros as you please. The successful people set their macros themselves, or don't even track macros. IF is just a range of meal schedules. Your nutritional needs do not change with your meal schedule.

sgod0905 wrote: »

I was working off preset macros but am reading confusing info regarding how to set the macros. I also workout 5 days/week burning 400-500 calories/day

You burn calories 24/7 and you're supposed to eat back exercise calories on MFP.
Don't read so much.

sgod0905 wrote: »

I read that in order to loose fat macros have to be set at carbs -20%, Protein and Fats at 40% each. That’s not easy for me as a vegan.

That's not easy for anybody. Stop reading whatever it is you're reading. Calorie deficit is what makes you lose weight.

janejellyroll

sgod0905 wrote: »

I read that in order to loose fat macros have to be set at carbs -20%, Protein and Fats at 40% each. That’s not easy for me as a vegan.

That is absolutely not true. When I was losing weight (I lost more than 40 pounds), my diet was about 60% carbohydrates. A calorie deficit is what makes you lose weight. Macros are important -- you need to get sufficient protein and fat to stay healthy and some people find that certain macro targets help them feel fuller and more satisfied in a calorie deficit. But vegans and non-vegans can lose weight while eating more than 20% of their calories from carbohydrates.

AnnPT77

janejellyroll wrote: »

sgod0905 wrote: »

I read that in order to loose fat macros have to be set at carbs -20%, Protein and Fats at 40% each. That’s not easy for me as a vegan.

That is absolutely not true. When I was losing weight (I lost more than 40 pounds), my diet was about 60% carbohydrates. A calorie deficit is what makes you lose weight. Macros are important -- you need to get sufficient protein and fat to stay healthy and some people find that certain macro targets help them feel fuller and more satisfied in a calorie deficit. But vegans and non-vegans can lose weight while eating more than 20% of their calories from carbohydrates.

And vegans and vegetarians require the same nutrition as omnivores - not different.

Vegan/vegetarian nutrition differs from omnivores' nutrition only because we need to pay more attention to be certain that we get particular nutrients that are either less common or entirely absent in plant foods. That's why there's special nutritional guidance recommended for vegetarians and vegans - that certain nutrients don't come as automatically for us as they do for omnivores, not because our base needs are different.

Be skeptical of sources that tell you otherwise, would be my advice.

P.S. I lost 50+ pounds while doing pretty much what Jane suggests: Get enough protein, get enough fats, hit calorie goal, get sensible micronutrients (mostly from varied, colorful veggies and fruit), let carbs fall where they may. Complicated nutritional dance routines are optional.

P.P.S. If you personally have a reason to avoid carbs (medical condition, such as diabetes), that's a different issue.

kshama2001

sgod0905 wrote: »

I read that in order to loose fat macros have to be set at carbs -20%, Protein and Fats at 40% each. That’s not easy for me as a vegan.

I spent 3 years in yoga communities with a lot of healthy and fit vegans who were probably eating at least 60% carbs.

I dropped a size without even trying when I was in Costa Rico and eating tropical fruit all day long, plus lots of rice and beans, so likely upwards of 60% carbs as well.

pinggolfer96

CICO

HeidiMightyRawr

sgod0905 wrote: »

I read that in order to loose fat macros have to be set at carbs -20%, Protein and Fats at 40% each. That’s not easy for me as a vegan.

That's absolutely not true. In fact, a lot of vegans I know of get a much higher percentage of calories via carbs and if anything I see a fair few people lose weight/fat after going vegan (not all I'll stress, because vegan junk food and high calorie vegan food still exists)

The main factor in weight loss is a calorie deficit, this is true whether you are veggie, vegan or omni. We all need the same nutrition, a good balance of carbs, fat and protein, but the exact split you prefer is up to you and entirely dependent on what you feel good eating, energy levels, what you can be consistent on etc. This is not the same for everyone.

I'm not following IF, but I am vegan. For me personally I don't like going a long period of time without eating, and I feel that it'll be much harder to get the nutrients you require within a shorter time, vegan or not. You're putting a lot of importance on that meal/those meals to provide all that you need, you might find it easier spread across the day, especially if you want to go for the higher protein macro split. Once you add veganism to it, which in general is less calorically dense (meaning you have to eat more volume for the same calories) and it can be harder still to get an adequate amount. Even when losing weight and in a calorie deficit, you'll need a minimum amount and the lower calories you're on, the harder it is to get adequate nutrients.

That's not to say don't do IF, plenty of people love it. It's just not for me, and it definitely is not a requirement for fat loss (and neither are very specific macros)