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10 Week Female Body Transformation: Using A Raw Vegan Diet

Jason Hughes
Published by Jason Hughes
Fact checked by Markus Oliver, BHSc FACT CHECKED
Last updated: May 25, 2022

It's no secret that eating a raw vegan diet can be incredible for your health. Eating only plant-based foods that have been minimally processed or not processed at all can help you lose weight, improve digestion, and give you more energy. Paired with a solid workout routine, you can achieve a female body transformation in as little as 10 weeks!

So, if you're looking to transform your body, keep reading to learn more about:

Raw Vegan Recipes for Weight Loss

It's one thing to decide to go raw vegan for all the health benefits it brings, but then you might find yourself thinking: what the heck am I supposed to eat?

Fortunately, there are plenty of raw vegan recipes that can help you lose weight. For example, you could make a vegan tahini recipe or follow one of our recommended vegan cookbooks. Or you could whip up some raw vegan pad thai with spiralized veggies, a creamy peanut sauce, and crispy tofu or you could make some dairy-free vegan ice cream.

The reality is that most of the foods you eat every day can be adjusted to be raw vegan. Just remember to include plenty of fresh fruits and vegetables and ample protein to ensure your body gets the nutrients it needs to undergo a body transformation.

Vegan Diet Pyramid

If you want to optimize your health and achieve a body transformation, you need to get familiar with the vegan food pyramid.

The vegan diet pyramid includes six key food groups:

vegan meal

  • Fruits and vegetables: focus on getting a variety of colors and types, and aim for at least 5 servings per day.
  • Whole grains: choose whole wheat, oats, quinoa, and other unprocessed grains.
  • Legumes: beans, lentils, and peas are all excellent sources of protein and fiber.
  • Nuts and seeds: these nutrient-dense foods are a great source of healthy fat that helps to keep you feeling full.
  • Healthy fats and oils: olive oil, avocado, and coconut oil are all great choices.
  • Plant-based milk, cheese, and yogurt: these are great sources of protein and calcium made from coconut, almond, oat or other nuts, and can be incorporated into many recipes in moderation.

 

The reality is that most of the foods you eat every day can be adjusted to be raw vegan. Just remember to include plenty of fresh fruits and vegetables and ample protein to ensure your body gets the nutrients it needs to undergo a body transformation.

Vegan Dessert Recipes

Just because you're eating a healthy vegan diet doesn't mean you have to give up desserts! There are plenty of delicious vegan dessert recipes that are both nutritious and satisfying.

Vegan Custard Pie

Looking for a super simple raw vegan dessert? Try a custard pie! Here is a fool-proof recipe:

Ingredients:
1 cup full-fat coconut milk
12 oz silken tofu
1/2 cup organic sugar
1/4 cup cornstarch
1/4 teaspoon salt
1/4 teaspoon nutmeg
2 teaspoon vanilla extract
2 tablespoons organic brown sugar
1 vegan pie crust

Instructions:
Preheat oven to 400°F.

In a medium-sized bowl, blend together coconut milk, tofu, sugar, cornstarch, vanilla, nutmeg and salt until smooth.
Pour pie mixture into the pie crust and sprinkle with brown sugar.
Bake for 45-50 minutes until it's wobbly in the center but not fully set.
Let the pie cool, then move to the refrigerator for at least one hour before serving. Enjoy!

Bodyweight Back Exercises No Bar

You can get fantastic results fast by adding strength training exercises to your raw vegan lifestyle. And the best part--you can get a sculpted back with simple bodyweight exercises, no bar or other equipment necessary.

Here are a few of our favorite back bodyweight exercises:

  1. Push-ups: Push-ups are one of the best exercises for your entire upper body, including your back, arms, and shoulders. If you can't do a full push-up, start on your knees and work your way up to a full push-up.
  2. Superman: Lie face down on the floor with your arms extended in front of you. Raise your head, chest, and legs off the ground, focusing on squeezing your back muscles. Hold for one second and return to the starting position.
  3. Glute Bridge: Not just for building your glutes! This exercise also targets lower back muscles and abs. Lie on your back with your feet flat on the ground and your legs bent to 90 degrees. Drive your heels into the ground and lift your hips off the ground until your thighs and torso are aligned. Hold for one second, then return to the starting position.

Crossfit Body Weight Exercises

Crossfit is a high-intensity workout program that relies heavily on bodyweight exercises. While it's not the best choice for beginners, if you're already in decent shape, Crossfit can help you transform your body quickly.

Here are a few of our favorite Crossfit bodyweight exercises:

  1. Burpees: This full-body exercise works your legs, chest, core, and arms. Start in a standing position, then drop into a squat position with your hands on the ground. Kick your feet back into a push-up position, then jump back to the squat position. Finally, jump up into the air with your hands overhead. Repeat as many times as possible in 30 seconds.
  2. Pull-ups: This back exercise is notoriously difficult, but it's one of the best ways to build a strong, sculpted back. If you can't do pull-ups yet, try using an assisted pull-up machine or even a chair to help you build the strength and muscle memory necessary for full pull-ups.
  3. Box Jumps: This explosive plyometric exercise is great for your legs and cardio health. Stand in front of a box or other sturdy object that is about knee-height. Bend your knees and jump up onto the box, landing with both feet squarely on top. Step or jump back down and repeat.

Burpees Body Transformation

The burpee is a full-body exercise that is often used as a cardio or strength-training move. It works your legs, chest, and arms, and it is extremely effective for transforming your body.
Since the simple but intensive exercise targets your entire body, it is ideal for those who want to slim down and tone up quickly. The movement also gets your heart rate up, making it a great cardio workout to help you burn fat and lose weight.

Body Weight Exercises Results

Most people who do bodyweight exercises start to see results within just a few weeks. But it is important to be consistent and stick with the program if you want to see maximum results.

Girl Body Transformation

Not all girls have the same body goals. But whether you want to slim down, tone up, or build muscle, certain exercises will help you achieve your desired body weight transformation.

Kim Kardashian Body Transformation

Want a body like Kim K? Focus on exercises that work your butt and legs, like squats, lunges, and Deadlifts. To tone your arms like the reality star, try doing tricep dips and push-ups. And don't forget about cardio--Kim is known for her killer curves, and cardio will help you slim down and tone up all over.

Kylie Jenner Body Transformation

Trying to get like Kylie Jenner? Work on toning your legs and glutes to emulate those famous curves. Doing exercises like lunges and leg raises will help you sculpt the perfect lower body to get the look you desire.

10-week Body Transformation Female

One of the best ways to reach your goal body quickly is by incorporating a raw vegan diet into your routine and adding exercise. A simple way to making these positive changes over ten weeks is to start week one by removing processed foods from your diet and increasing your water intake. Start incorporating light exercise into your routine 1-2 days a week.
For the next ten weeks, keep your diet as clean as possible as you work up to exercising more intensely over time. Remember to listen to your body and give yourself adequate rest--this will help you avoid injury and see the best results possible.

FAQs

How long does it take to see results on a raw vegan diet?

It typically takes about 2-4 weeks to notice changes when following a raw vegan diet. You may notice improvements in your energy, skin, as well as changes to your body composition.

How long does it take the gut to adjust to a plant-based diet?

For some people, it may take a few days to adjust to a plant-based diet. However, for others it can take up to a few weeks or even months. If you are having trouble adjusting, make sure to listen to your body and give yourself adequate time to transition.

What nutrients do vegans struggle to get?

Some key nutrients that vegans may need to pay close attention to include protein, iron, calcium, vitamin D, and omega-3 fatty acids. However, as long as you are eating a variety of nutrient-rich foods, you should be able to get all the nutrients your body needs.

 


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