High Carb Low Fat Vegan Diet

A vegan is a vegetarian who does not consume any food from animals or animal by-products, including honey, eggs, or dairy products. The vegan lifestyle is practiced for various reasons, such as health, environmental concerns, or ethics.

There are many ways of practicing the vegan lifestyle. A high carb low fat vegan (HCLF vegan) is a one who mainly eats carbohydrates, mostly from fruit, vegetables, whole grains, nuts and seeds. Learn more about what this type of diet is all about.

Can High Carb Low Fat Help With Weight Loss?

Over the decades, people who want to lose weight have been searching for the perfect diet plan. Some people believe that a low carb, high protein diet such as the Paleo or the Atkins diet is the perfect answer to their weight loss problems. Others adopt a low fat, low carb diet, and so on.

In a recent study, researchers found that a high carb low fat vegan diet can help you lose weight. This supports previous findings that eating a diet that is low in total and saturated fats with lots of whole grains, fruits and vegetables, even without focusing on weight loss, does not lead to weight gain. The key to maintenance of healthy weight appears to be the consumption of quality carbohydrates from whole grains, vegetables, and fruits.

High Carb Low Fat Vegan Choices

How does one begin to plan a high carb low fat vegan diet? You will have to learn more about which foods offer high quantities of carbohydrates and those that contain a low amount of fats. Quality carbs are foods that include fruit, vegetables, grains potatoes, and rice. These foods can also include those that contain healthy fats, such as avocado, nuts and coconut oil. However, you must avoid processed foods and junk foods that are high in carbs but low in other nutrients.

Here are some foods you can include in your diet if you want to follow a high carb low fat veganlifestyle.

  • Grains & Breads: Bagel, barley, beans, brown bread, brown rice, chocolate muffins, cracked wheat, crumpets, garlic bread, millet, oatmeal, pancakes, pasta, rice pudding, vegan pizza, waffles, whole grain cereals, etc.
  • Fruits: Apples, bananas, berries, cantaloupe, dates, oranges, pears, pineapples, prunes, raisins, watermelon, etc.
  • Vegetables: Carrots, green peas, potatoes, squash, sweet potatoes, yams, etc.

Sample Daily Menu of High Carb Low Fat Vegan Diet

  • Breakfast: Some prefer to taking smoothies for about 64 oz. including banans, blueberries, and some dates. Or you can replace the fruits with some nuts or cereals.
  • Lunch: Sandwich (ezekiel bread is preferred) or large amout of fruits listed above.
  • Afternoon snack: Depending on the amount of food you ate before, you may have a small portion of fruit and nuts.
  • DinnerYou can have potatoes, rice, grilled vegetables, red lentil soup, a vegan pizza and whole grain pasta.

High Carb Low Fat Sample Recipe

Below is a recipe that instructing you how to cook a high carb low fat dish—vegan soft ice cream.

The ingredients include 2 frozen bananas, 1/4 cup almond milk, 1 teaspoon Spirulina

3 teaspoons carob, 3 teaspoons lucuma, and fresh mint leaves.

As for the instructions, you just need to place all ingredients in a blender and blend until smooth. Serve and enjoy!

How About Results of High Carb Low Fat Diet?

1. Overall Results

Since this diet involves consumption of foods that are high in fiber content, you may experience some bloating during digestion. However, you feel a lot lighter in the stomach than if you were to eat foods that are high in fat or protein. Furthermore, this type of diet can help relieve constipation because of the presence of fibers. In terms of energy, a high carb low fat vegan diet provides enough energy to last you throughout the day.

2. 30 Days Results from a Woman

After 30 days of eating mostly raw fruits, vegetables and nuts, a woman shares these differences in her health:

  • Her skin cleared up with fewer breakouts after only about two weeks.
  • Her usual energy levels and desire to exercise came back, so she is running and doing more weight training on most days of the week.
  • Her clarity of mind has improved and she is now more focused and positive than ever; she feels happier most of the time.
  • She has stopped producing mucous constantly from her mucous membranes.
  • Her digestion has improved and is regularly eliminating wastes without problem
  • Her weight has improved and she has noticed some loss of body fat, so she is able to wear her usual clothes without the extra bulges.

3. Pictures for Your References

Possible Problems of Following HCLF Vegan

1. Hormonal Changes

Some women who adopt a high carb low fat vegan diet experience hot flashes and missed periods probably due to hormonal changes related to a change in diet. Since estrogen and progesterone are made from cholesterol, a low fat diet can potentially reduce the production of these hormones and cause issues like hot flashes, amenorrhea or infertility. If this happens, seek help from your doctor and ask your nutritionist to help you with these issues since other factors may be involved.

2. Low Energy Levels

When you eat a meal that is high in carbohydrates, there is a risk of experiencing a sugar crash. This is because your blood sugar levels may spike after the meal but suddenly crash after a short time as your body absorbs all the sugar into the cells. To avoid this, try to eat foods with healthy fats such as nuts and avocados with your carbs. Fats are digested more slowly and will provide enough energy to prevent a sugar crash.

3. Reduced Absorption of Micronutrients

Depending on your choice of foods, you may lack some micronutrients such as omega-3 fats, vitamin D and other fat-soluble nutrients. To avoid this, ask your nutritionist about the best sources of these nutrients to include in yourhigh carb low fat vegan diet.

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