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Is A 28 Day Body Transformation Realistic While Eating Vegan?

Jason Hughes
Published by Jason Hughes
Fact checked by Markus Oliver, BHSc FACT CHECKED
Last updated: May 24, 2022

The 28 day body transformation is having its heyday on social media, and you'll find endless TikToks, YouTube videos, and vlogs detailing all sorts of transformations. Some challenges promise rock-hard six-pack abs, and other challenges claim that they'll totally fix a sluggish digestive system.

Here's what you can expect when you tackle a 28 day body transformation while eating vegan.

Have Realistic Expectations for Your Transformation

One of the troubling aspects of the 28 day body transformation craze is that it promises people the world, but it's very difficult to reach the finish line of any transformation in just 28 days.

However, four weeks is certainly enough time to create meaningful change in your life, whether it's through muscle building, weight loss, or a better immune system.

The good news is that a vegan diet can help with virtually every goal you might have in a 28-day body transformation. There is virtually no diet better suited to improving your health than a vegan diet.

Your Body Will Change for the Better When You Eat Vegan

To find out whether it's possible to transform your body on a vegan diet, let's investigate what happens to your body when you go vegan, even if you're not trying a challenge. According to an article from U.S. News & World Report, you may experience changes in many areas that include the following.

  • Reduce your body weight.
  • Improve your heart and vascular health.
  • Gain control over your blood sugar.
  • Reduce your joint pain.
  • Improve bowel regularity and overall health.
  • Reduce your cancer risk.

If you're trying to lose weight, adopting a vegan diet may help you create a calorie deficit because replacing meat with greens usually means consuming fewer calories without even trying. However, you can go off the deep end with calories even if you're eating vegan because mouthwatering vegan foods can come loaded with calories, too.

Choose Your Proteins Carefully to Maximize Absorption

Die-hard vegans love telling non-vegans that it's possible to get all the nutrients you need with a vegan diet. And it's true. Studies repeatedly suggest that plant-sourced proteins offer incredibly health benefits over animal-sourced proteins.

However, it's important to understand the way your body treats plant protein versus animal protein, particularly if your 28 day body transformation is an attempt at going from "flab to fab."

Can you build and maintain muscle on a vegan diet? Or will your vegan 28-day body transformation result in lost muscle mass? Is it possible to replace Cardio Cuts pre workout with a vegan strength stack?

An article published in the journal Nutrients called "The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review" suggests the following.

"[Plant proteins have] lower anabolic potential than animal-based proteins. Strategies to improve these properties by increasing protein intake or preferentially improving protein quality (i.e., their amino acid composition) include… fortifying plant-based proteins with specific essential amino acids, mixing several plant proteins, and mixing plant- with animal-based protein sources."

In simple English, the article suggests that it's important to choose your protein sources carefully when trying to build or maintain muscle. The article concludes by suggesting that good sources of vegan protein come from foods like legumes and fortified cereals. Not exactly the best protein sources if you're on a vegan Atkins diet, but keep them in mind during your transformation.

Vegan Food Choices to Get the Best Out of Your Pre-Workout Meals

One of the essential facets of a successful 28 day body transformation where your goal is a better body is your pre-workout meal. Don't start your supersets chest workout before you fuel up properly. Hold off on that shoulder superset workout until you give your body the fuel it needs to build muscle.

Carbs give you fuel for your workout, but be selective when choosing your carbs. Scanning vegan wrap recipes should give you some great ideas for vegetable-based pre-workout meals, but don't put all those healthy plant proteins in a white flour tortilla. Try the tortillas recommended by low FODMAP vegetarian recipes: gluten-free low FODMAP tortillas.

For your post-workout meal, try some of the vegan protein sources recommended by an article on Healthline. Good plant proteins include tofu, lentils,  beans (especially black beans), nutritional yeast, and spelt.

Should You Use Steroids for a Better 28 Day Transformation?

One of the controversies of so-called vegan bodybuilders who reportedly subsist on giant amounts of pea protein is that they actually take steroids to bulk up to their massive sizes.

Setting aside for the moment the controversy that exists regarding steroid use, steroids aren't necessary for your 28 day body transformation. You don't absolutely need steroids, no matter the purpose of your month-long challenge, whether it's getting cut, building muscle, or getting those washboard abs.

If you decide you want to undertake a steroid body transformation, bear in mind that steroids aren't vegan. At best, they're vegetarian.

28 Day Body Transformation FAQs

  1. Program options. There are quite a few 28 day transformation challenges out there. Select one that fits your goals and gives you the opportunity to stay vegan during it.
  2. Eliminating foods. No matter your challenge goals, it's helpful to eliminate sugar, artificial sweeteners, and prepackaged foods during your vegan 28 day body transformation.
  3. High protein. Yes, you can pursue a high-protein diet as a vegan, and you can use it to build muscle during your transformation.
  4. First-time vegans. New vegans may find it hard to stick to a high protein vegan diet. If it's your first 28 day body transformation and you're an omnivore, try a vegetarian approach first.

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