The worst part when it comes to diets is that most of them do not contain sufficient amounts of nutrients to get us through the day properly. A vegan diet assumes not consuming any animal products whatsoever, so meat, eggs, milk and dairy products are out of the list. There are a lot of carbs you can enjoy in a large variety of recipes if you eat veggies, fruits, beans, legumes, any whole grains, and pasta. Vegetables are a must in a diet because they have a lot of fibers, minerals, vitamins, water, a lot of carbs and little fat. Also, you can diversify your diet with whole grains if gluten is not giving you a hard time. Your day should start with a healthy breakfast as it is the most important meal of the day. So a high-carb low-fat diet is not impossible to achieve, and it is extremely healthy and great if you want to lose weight.
Carbohydrates include foods such as breakfast cereal, pasta, bread, soft drink, grains, biscuits, fruit juice, lollies, potatoes, pizza etc etc. Because carbs induce an insulin response which encourages the body to hold on to fat storage which can lead to insulin resistance, weight gain, inflammation, diabetes and leptin resistance – which leads to more over eating…and the cycle continues!
High carbohydrate diets are also associated with mental health issues such as depression and anxiety as well as increased cardiovascular risks. Controlling insulin sensitivity and blood sugar levels to better control your appetite and your hormones meaning you can control a healthy weight range and reduce inflammation in the body.
By removing the refined carbs such as grains and wheat you are effectively removing most of the gluten in your diet and as we know, gluten increases intestinal permeability known as leaky gut and causes an imbalance of gut microbiota known as gut dysbiosis which increases autoimmunity and inflammation. Further its a great way for diabetics to keep blood sugar levels stable, for everyone for overall weight reduction, epilepsy, skin acne, Polycystic Ovary Syndrome and other neurological diseases.
In addition your mood swings and sugar cravings should abate since fat takes longer to digest and helps to keep your blood sugar levels stable, meaning less cravings to hit the sweet spot. Also if you suffer adrenal issues and thyroid conditions getting slightly more carb may suit your make up and lead you to better health.
So remove the processed carbs and increase your fats and help your body to repair and dampen inflammation.
Since the body does not NEED carbohydrates for energy, we can use fat for energy instead, there are no risks. If you suffer adrenal fatigue, thyroid issues or you are a sprint athlete who needs carbs for explosive fitness, then including healthy carbs is perfectly acceptable and even recommended. I once ate pasta and bread every day of my life pretty much (yes, I was addicted!) and can say I haven’t touched pasta or bread in over two years now without any issue or complaint. Secondly, when you build your plate focus on a palm worth of protein for women (2 for men) and then get at least a thumb print of full fat  (to start as you transition, working your way up) and then finally good healthy vegetable carbs such as sweet potato. The result is that we feel hungry almost all the time, drained of energy and, implicit, always tired.


The best part of this diet that it doesn’t contain fats and bad cholesterol, as in the case of animal products. You can eat as many veggies as you like, fresh or slightly cooked, without the fear of gaining weight.
But, always opt for the whole grains, whether you are looking for oat for your oatmeals, for rice, or pasta. If you are not accustomed to having breakfast, you should start getting used to it, because it is not healthy at all to skip breakfast.
If you are wondering how you can get all the energy you need by eating just these, to your surprise, you can get everything you need from such a diet. Well, you will get fats from the fatty acids and oils provided in some foods, especially nuts and seeds, but these are the right type of fats you should offer your body.
Whole grains will have everything they are supposed to have in order to be valuable for your nutrition, including sufficient fibers and vitamins. Although the vegan diet allows the consumption of seeds and nuts, you may want to avoid them, if you wish to keep the fat low.
Most people will get very fast tired of being hungry and feeling in a bad mood every day, so the risk of going bad to the old eating habits and making excesses is higher this way. Many sportspersons, including athletes and fighters, adopted the vegan diet, as they felt more energetic, in a better mood and found it easy to stay fit this way. Potatoes and sweet potatoes, winter squash, yams, and acorns, they are all vegetables rich in carbohydrates.
With all these, even if you don’t consume animal products, you won’t get bored of what you will eat, because diversity is great in the vegetable world, so you will have plenty of foods to choose from. Thus, you can have, in the morning, a smoothie made out of fresh ingredients, or a monomeal. The best way to lose weight, stay fit and have enough energy is to have a correct number of meals, plus snacks, which will give us enough energy to allow us to do anything we want, including working out. Plus, a vegan diet will not produce so many residues in your body, as when consuming animal products, because the food is cleaner and the high content of fibers will help with the cleaning process more efficiently.
They are an excellent way to get vitamins into your system, they contain a great deal of water, as hydration is necessary, and can be something sweet to have if you are craving for it.
And, of course, you should not ignore the legumes, because most of them are highly nutritious, having a large quantity of protein and carbohydrates, very low in fat and rich in fibers. So perhaps an example of what you can eat through the day may help you better understand how the high carb low fat vegan diet goes. A monomeal means that you will have a meal consisting of a single type of food until you feel full. Other than that, you can prepare breakfast, lunch, dinner and, why not, deserts, using the previously mentioned ingredients.
The fructose in fruits is harmless, so you can enjoy any fruit you like, whenever you please.


Anything that grows inside of a pod is a legume, so lentils, peas, all sort of beans, and soy, they are all great if added to your daily diet.
But, do try to be careful if you want to eat dried fruits, as their content of sugars is higher.
They can keep you saturated for quite a while, due to their high-quality nutritional value. At lunch, you can indulge yourself with a large salad, another smoothie, use a different recipe if you want, and another monomeal.
Thus, a high fat diet is the easiest to stay on because it reduces sugar cravings significantly and you don’t feel deprived and hungry all the time.Want to High Fat Low Carb It? At dinner, a large salad will do, or you can go for pasta, potatoes, rice, beans, but not all at once, only a dish that contains one of them as the main ingredient.
As for fresh fruits, bananas, apples, pears, raisins, mangoes, pineapple, and many others, contain a significant amount of carbs your body can enjoy throughout the day. And do not forget about snacks, which are fruits of your choice, whenever you feel the need. Mary Enig suggest in Eat Fat, Lose Fat.Follow a 2500 calorie a day meal plan for two weeks. A It has successfully kept me at my college weight with no dieting or deprivation and only a moderate amount of working out (too much can be counterproductive with free radical damage) even after three pregnancies and progression into middle age.The 30% carbs can include or exclude grain based foods.
I choose to eat them as I feel better, have more energy and maintain my ideal weight more easily when I do. This article outlines exactly how much coconut oil to take for your body weight and how to best take it for optimal appetite control purposes.In addition, a daily cod liver oil supplement,A ideally that is fermented, is suggested to ensure adequate intake of the fat soluble vitamins and omega 3 fats prized by ancestral societies. When someone has a significant amount to lose, hoe do they adjust the numbers as they make progress? May 12th, 2015 1:49 pm Reply CatherineSo as one loses weight, do they keep their numbers the same? I have it every morning and if keeps me satiated through out the day – Happy to see this LCHF way of nutrition on your Site. May 12th, 2015 11:01 am Reply Joyce WaWhen you said 10% carb, 30% protein and 60% fat, how exactly do you measure?
This reminds me of the way my LIthuanian immigrant grandparents ate when I was a little kid in the early ’60s…go figure! May 7th, 2015 5:44 pm Reply ElleSarah, Can you give us an idea how those percentages work out in real life? She has had a gastric bypaas about 6 years ago that instantly cured her diabetes that she struggled with all her life.



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Comments

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    29.12.2013

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    29.12.2013

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