The vegan diet has gained immense popularity in recent years, championed by celebrities and health enthusiasts alike. Among its high-profile advocates are Jay-Z and Beyoncé, who brought significant attention to the 22-day vegan challenge. This article delves into the details of the Jay-Z vegan diet plan, exploring its principles, benefits, and practical implementation, drawing upon the experiences of those who have embraced this lifestyle.
What is the 22-Day Vegan Challenge?
The 22-day vegan challenge is a health initiative popularized by exercise guru Marco Borges, personal trainer to Jay-Z and Beyoncé. It involves committing to a vegan diet for 22 days, abstaining from all foods containing animal products, including meat, dairy, eggs, and even honey.
The rationale behind the 22-day challenge is rooted in the belief that it takes approximately 21 days to break a bad habit or form a new one. By adhering to a vegan diet for this duration, individuals can potentially establish a new, healthier eating pattern.
Benefits of a Vegan Diet
Choosing to stick to a vegan diet can provide many health benefits. A vegan diet consists of vegetables, fruits, nuts, seeds, legumes and whole grains - all plant-based foods that are naturally high in fiber, low in cholesterol and loaded with nutrients.
The 22-Day Revolution by Marco Borges
Author Marco Borges caught my eye with his story of exercise and diet in his new vegan book, The 22-Day Revolution. When his Miami spinning clients ate vegan and worked out with him, Borges discovered they dropped weight fast instead of dropping out of class. That combination powered Borges' fame to spread among musicians, which led to a job as the personal trainer for Beyonce and Jay-Z 10 years ago. In late 2013, "B" was looking to shed weight after the birth of her daughter, Blue Ivy. Borges started with vegan breakfasts he prepared at their New York City home, beginning with hearty oatmeal for Jay with blueberries, blackberries, raspberries and vanilla almond milk. Beyonce's breakfast was "avocado cherry tomato salad with a really cool seeded bread that was vegan and gluten free."
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Both "B and Jay," as Borges calls them, eat vegan and are business partners with Borges in the 22 Days Nutrition Vegan Challenge Kit, a meal plan launched this year with the book.
Beyoncé's Perspective
As Beyonce said in the forward to the book, she reluctantly gave up her hometown Houston favorites of fried chicken, fajita tacos, BBQ ribs, fried shrimp and po'boy sandwiches.
"I thought I would feel deprived… that I would get headaches and be irritable. I was wrong about all that," Beyonce said. "What I discovered was increased energy, better sleep, weight loss, improved digestion… that I could still love food but this time it would love me back."
A Real-World Experience: Losing 16 Pounds in 22 Days
One individual, a food writer, embarked on the 22-day vegan challenge and documented their experience. The strict diet meant no sugar, flour, milk, meat, gluten, eggs, cheese, alcohol, coffee or soy products for at least three weeks, the time prescribed in The 22-Day Revolution by Marco Borges.
Instead, they sipped green smoothies, noshed on salads, learned how to make a mashed chickpea and smoked almond sandwich and spent hours in the kitchen preparing foods so they would not fail. And the weight fell off.
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Prior to the challenge, the individual had struggled with weight gain, finding that exercise alone was no longer sufficient to counteract the effects of aging and a slowed metabolism.
After completing "The 22-Day Revolution" last week, I don't have Beyonce's body but I agree with her on the other perks. Profound sleep is deep and uninterrupted. Colleagues and my family report that my skin glows. Most important, I was able to pull those size 14 Lucky jeans from my closet last week for the first time since 2013 and they fit.
Sample Meals and Recipes
Borges' plan looks nothing like the pasta, bagels, pork roast or tacos I love. Light in calories but loaded with volumes of fruit and vegetables, menu plans from 'The 22-Day Revolution" also pack protein-rich quinoa, almonds and cashews. Abundant fats come later in the day via avocados, almond butter, tahini, or coconut milk.
A typical day began with a tart vegetable smoothie of spinach, kale, cucumber, peeled lemon, ginger root, turmeric, carrots and Granny Smith apple. Some breakfasts took resolve. One half cup of chia seeds soaked overnight in two cups almond milk, vanilla, cinnamon and 1 tablespoon real maple syrup looked like grey seafoam jelly but tasted amazing and held my body steadfast until lunch. My favorite breakfast was almond butter smeared on two pieces of gluten-free toast with a side of blueberries and banana.
Lunches might be a baked sweet potato with tossed kale, cranberries, sunflower seeds, balsamic vinegar and mustard or a salsa of tomatoes, avocado, cilantro and jalapeno peppers loaded onto slices of grilled eggplant. I learned how to make gluten free pizza crust topped with "cheese" made of cooked ground cashews and topped with tomatoes, fresh basil and other vegetables. Dinner could be peppers stuffed with quinoa and beans, a lentil soup, or hearty salads.
Read also: Is a Vegan Diet Right for You?
Here are a few recipes from the 22-Day Revolution:
Vegan Walnut Tacos
The trick to losing weight on The 22-Day Revolution diet is to aim for feeling 80 percent full. Watching portions is the key to any kind of healthy eating, according to author Marco Borges. As a result, this recipe can serve two people, with two tacos each.
Taco "meat" ingredients
- 2 cups walnuts
- 1 1/2 tablespoons cumin
- 1 tablespoon coriander
- 2 tablespoons balsamic vinegar
- 1 tablespoon coconut aminos
- dash paprika
- dash garlic powder
- dash black ground pepper
Garnish ingredients
- 2 heads of romaine lettuce
- 2 Haas avocados
- 1/2 pint cherry tomatoes, each cut in half
- 1/2 tablespoon dried parsley flakes
- pinch black ground pepper
- pinch sea salt
- 1 fresh lime, squeezed
Instructions
- Wash and drain the lettuce and tomatoes and set aside.
- Combine all taco ingredients in a food processor. Pulse several times until crumbly, making sure not to over blend.
- Spread the walnut taco "meat" on the romaine leaves in 4 equal servings.
- Slice the avocados in half and remove the pits. Peel away the skin and dice into small, even pieces.
- Garnish the walnut taco meat with the vegetables, salt, pepper, and lime juice.
Vegan Vegetable Curry
Super foods abound in this aromatic curry. Broccoli provides protein, fiber, calcium, iron, vitamin C, folate and potassium. Cauliflower adds folic acid, potassium, fiber and isothiocyanate, a compound that author Marco Borges says helps prevent disease. I liked the fresh ginger and coconut milks most of all. Mixed vegetables of your choice can be added in lieu of some of those below.
Ingredients
- 1 cup broccoli
- 1 cup kale
- 1 cup peppers
- 1/2 cup cauliflower
- 1/2 cup spinach
- 1 onion, finely chopped
- 2 garlic cloves, chopped
- 1 tablespoon fresh ginger, grated
- 2 teaspoons curry powder
- dash salt
- 1 can coconut milk
- canola oil
Instructions
- In a large skillet over medium heat, saute onions, garlic and ginger in a dime-sized dollop of canola oil for two minutes.
- Add in all the other ingredients.
- Bring to a simmer until the sauce thickens and the vegetables are tender.
Beluga Lentil Salad
Dark lentils like the Beluga lentils shown here are heavy in anthocyanins, compounds that prevent disease, according to 22-Day Revolution author Marco Borges. If you can't find these specialty lentils, seek out other tiny varieties like dark green French lentils available at five Rainbow Blossom markets around Louisville.
Ingredients
- 1 cup Beluga lentils
- 1 shallot
- 1 tablespoon lemon juice
- 1 teaspoon apple cider vinegar
- 1 teaspoon sea salt
- 1/2 tablespoon coriander
- 1/2 tablespoon cumin
- 1 tablespoon capers
- 2 tablespoons red pepper, diced
- 1 handful of fresh greens
Instructions
- Rinse the lentils and place them in a pot with two cups of water with sea salt, coriander and cumin.
- Bring to a boil and simmer until desired tenderness is reached, about 15 to 20 minutes.
- Combine the lentils in a mixing bowl with lemon, vinegar, capers, shallots and pepper.
Expert Opinions and Considerations
Norton Cancer Institute clinical nutritionist Anita McLaughlin, who has lived a vegan lifestyle she now supplements with cheese, analyzed the 22 Day Revolution menu and remarked that the regimen is light in calories but packed with plentiful proteins and vitamins.
"It did seem a little light. I can see where you would drop fast," McLaughlin said.
For those trying to eat healthier, but are not ready to go vegetarian or vegan, McLaughlin suggested loading half a plate at mealtime with fruits or vegetables, one quarter starch like brown rice or quinoa and one quarter protein.
Portion Control and Mindful Eating
Putting down the spoon or fork remains challenging. And Borges cautions that without portion control, little weight will come off. As a result, I ate just four slices of vegan pizza one night and left the table. Sure enough, I felt full after 20 minutes had passed and my stomach had time to register that it was indeed satisfied.
Maintaining a Vegan Lifestyle Beyond the Challenge
One individual, inspired by their initial success, aimed to incorporate vegan meals into their diet 90% of the time. When my family ate Spinelli's pizza with pepperoni for Sunday dinner, I knew that cheesy load of refined carbohydrates could result in a sleepy week. For dinner instead, I blended a smoothie of spinach, almond milk, avocado, hemp seeds, mango and strawberry.
Finding Vegan Options When Dining Out
For many vegans, it is often difficult to find restaurants that offer plant-based options when dining out or ordering take out. For residents of Arizona, however, finding vegan options when dining away from home is easy at Pita Jungle. From starters and salads to wraps and veggie burgers, vegans will find a lot of options to choose from on Pita Jungle’s extensive menu. Find a wide selection of vegan meals at Pita Jungle that are as delicious as they are good for you. If you’re thinking about taking the 22-day vegan challenge, or you are a vegan looking for restaurants that offer vegan-friendly cuisine, visit Pita Jungle today.