Can someone reply to this comment with pointers or guides on high-protein vegan/vegetarian diets for reducing body fat?
this post was submitted on 23 Mar 2025
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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’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.
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There is tons of legit way to exercise, and lifting weight in a gym isn't the only way. It may be worth looking at sports clubs in your town, no matter you want to practice Karate, volley ball or even rock dancing these are fun and legit way to exercise. They also tend to be more social than fitness gym which helps with motivation.
Now regarding what you can do at home, depending what you call home. A fitness mat and a rubber band can bring you far. Body weight training does work too. While not strictly at home running is fun too, and goes from beginner who alternate one minute running and one minute running to people preparing Ultra Marathon
I think it depends on your preference. I worked out at the gym for many years before covid and after the pandemic I built a home gym with a power rack, barbell, adjustable dumbells, and cable machine. Biggest advantage of this is not having to share a rack with anyone. It was sometimes annoying to have to wait for equipment.
What I'll say is that I really appreciated starting at the gym as I got to have access to every machine and workout equipment. This let me build a workout plan over years and get a good idea of what sort of equipment I would need to stay active. I also found it helpful to see what other people were doing at the gym. Some people clearly have no idea what they are doing, but seeing what other experienced people at the gym were doing gave me some great ideas of what to incorporate into my workouts.
I also did have a personal trainer for 6 months and I highly recommend this, especially when you are new to working out. The biggest value is from having someone experienced give you tips and tricks on how to improve your form and workout safely. Especially as you get stronger and lift heavier weights. It's easy to lift something slightly wrong and really hurt yourself.
Overall, I always enjoyed my time at the gym and it gave me the knowledge to built a great home gym.
After corona I bought a threatmill for pennies. It was nice building up some stamina without anyone seeing me break my back over a half kilometer. At some point I was doing 3km fairly comfortably and than my threatmill broke. By this point I had enough confidence to go to the gym. Now I'm doing 6km twice a week.
Training at home was the best thing for me to start a routine.
So my biggest tip, if you want to start out exercising make sure you have a clear goal. For me the goal is to feel good in my limbs and body, so I don't have pains and aches and have more energy. For others it is looks or muscles or mental health or whatever.
If you know why you are doing something it is a lot easier to do. I think focus often ends up on the visible aspects like looking better or losing a little weigth but these goals will take a lot more commitment than just feeling good by exercising, so make sure you know what the goal is and that you are realistic about it.
For doing at home, you could start with easy yoga and some weights and a RUBBER BAND. Rubber bands are fucking awesome for at home exercise. Put it under your foot, around a doorknob.. Whatever. Short jogs are underrated. Five minutes around the block is a good warmup.
Jog five minutes, do a yoga set 20-30 minutes (find on youtube for example, eventually design your own), then rubber band exercises for ten or so and done. That is a good exercise you can do at home in many different ways.
Lookup body weight fitness. There is a Reddit sub and I think also a lemmy community. The body you build from that also is more lean. It can be very modifiable and doesn't require much fitness.