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08.11.2014
September 2009 – I eliminated most sources of sugar in my diet (for a definition of “sugar” click here) six days per week. January 2011 – I reduced starch intake to one serving per day, but continued to eat fruits and vegetables in an unrestricted manner. May 2011 – Reduced carbohydrate intake to less than 50 grams per day and reduced protein intake to approximately 120 grams per day, entering a state of nutritional ketosis. Another way to see the implications of these changes on my actual intake is shown in the figure below. The most externally obvious change that occurred as I ratcheted down my carbohydrate intake was a decrease in body fat.
The other (profoundly simple) “test” I used to track my weight loss was my waist measurement.
Between February 2010 and July 2010 I had a bad bout of swine flu, which left me in pretty rough shape for a while. Pay more attention to fat mass, separately, than overall body weight, and do the same with lean mass. Most people, especially physically active people, probably experience some seasonal variation in body fat, especially at low levels. And as I was writing bak to her, I realized that I was sharing this info for like, the bazillionth time.
I’m so sorry that you’re dealing with unwanted weight gain, and I actually agree with your doctor when she advises that increasing your protein intake while decreasing your carbs may be able to help you manage that. Spicy sesame tofu + soba bowl, with noochy tofu, 100% buckwheat soba noodles (with 8 g protein and only 33 G carbs per serving) and steamed broccoli (4 g protein, 12 g carb per cup) — recipe here. Just make sure you skip the grain (especially high-carb grains like rice, barley, or corn), unless you are opting for a protein-rich grain (like quinoa, amaranth, or wild rice). Speaking of high-protein noodles, there are a few brands on the market that are making pasta out of legumes.
My other go-to high-protein vegan breakfast is my old favorite, the chickpea flour pancakes.
So bottom line, if you can increase the plant-based proteins while simultaneously lowering the non-veggie carbs, then there’s no reason why you won’t be able to have an optimal protein-to-carbohydrate ratio — all the while remaining veg.
Any thoughts on what the proper (for a person like the questioner, who wants to shed a few pounds) balance of carbs and protein is?
Once again you proofed why I always recommend your site as the place to dig for information. I think it depends on age, activity, etc…as I am getting older, and as I have three high-energy, homeschooled children and many other high-energy needs, I am needing more protein than I did when I was 32 and had one baby.
High Carb Hannah on youtube is a great example of someone who has lost 55+ lbs eating a ton of carbohydrates, just lower fat. On the other hand, eating meals that are denser, higher in protein and fat, will give a sense of fullness that will stick from meal to meal, without a need for between-meal snacking. For clarity though, I want to emphasize that I was answering a specific question form a specific person who was acting on advice from her doctor. But, it’s a sensitivity that developed with pregnancy, as sensitivities and allergies so often do. Also, I feel like I want to say that knowing nothing about your height, your weight, your medical history, and your activity level — 1200 calories on a plant-based diet is very little. But, let’s say for the sake of argument that I was speaking in specifics only for the sake of an example. PS – Fiber never worked for keeping my digestion moving along, but for some reason, fat works like magic. Well, my purpose was NOT to bum you out about your posts – just to point out that I eat three full nutrient-dense meals a day and a 200-calorie snack.
Anytime people are trying to hit certain macros (ie high protein, low carb, high carb or whatever) I always suggest signing up with Cronometer. This blog is a collection of my own musings and is not meant to displace or augment professional direction. If you are deciding on trying out this diet to lose weight be sure to contact your physician first. For some people on a low carb high protein diet, side effects may occur which may cause instant mood swings. Please be aware that authorities such as the government of the United States and the American Heart Association follow guidelines at which a low carb and high protein diet may violate.
The decreased carbohydrates in your body will lead to an immediate absence of energy and you will find yourself easily stressed and tired.
The absence of carbohydrate intake and eating lots of protein may also slow down your thinking process.
Ending this with a postivite tip, you should know amongst all the guidelines and warnings, there are two excellent benefits being on a low carb high protein diet. As a result, I probably lost more lean mass than I would have liked, or expected to, even transiently.


My body fat probably fluctuations between 7 and 10% over the course of year now, often a function of activity type (more than activity level). My doctor recently told me that I have to decrease my carbohydrates and increase my protein (she said it had to be animal protein) in order to lose the weight I gained when I went on a new medication. In other words, I have gotten this question or similar questions a whole lot, so it occurred to me that I might as well just go ahead and share my answer here on the blog! They are super high in protein (like 23 g per serving) which is awesome, and they make things SO easy! They remind me of omelets and since they’re made from legume flour, they’re super high in protein. So the strategy becomes this: you have to eat lots of these awesome vegan protein sources, and you have to include more of them in your diet wherever possible. There are so many inspiring people and stories on youtube of the high carb low fat vegan lifestyle. I think it really does depend on the person — I very much believe in bioindividually, and that the macronutrient needs from person to person can vary quite a bit. I know that the body needs carbs, and I would never promote a super low-carb, Atkins-style diet (without medical reason). I think that’s an overly-simplistic approach and not really anything that could be proven or disproven.
Many people who eat carb-heavy meals experience a burst of energy that then quickly dissipates, and they find themselves hungry again very soon.
Although dried fruit can be very high in sugar, which can be less than optimal for some people (sugar-spike an then crash, not long-lasting energy).
As well, even the same person may experience different needs throughout their lifetime, depending on age, activity level, etc.
My real question was about ratios, which stay the same even if the amounts increase or decrease.
I really struggle with even doing those at all, because although I get so much great feedback from people who find them inspiring and full of ideas, I also sometimes hear from people saying what you did here – that it looks like I eat 1200 calories a day. Again, I don’t have standard advice because I really, truly believe that there is NOT a standard! This is pretty much how my partner and I eat (or TRY to eat, when cookies and chocolate aren’t getting in the way). This diet consists of avoiding foods such as noodles, bread, potatoes, and rice and loading up on meat and poultry. If you already suffer from mood swings before the diet you might want to reconsider doing this diet.
They show studies of which it reveals peoples’ mood improved by being on the low carb high protein diet.
YOu will definitely find this type of diet at a disadvantage if your occupation requires you to have a stable mental ability. It is one of the best source of protein that has a low fat contentwhich will prevent you from gaining more weight. First, you have an easier time controlling you weight and second, for those of you that want to bulk up some, protein will help you build those muscles.
My goal was to reduce my waist to 32 inches and I calculated I would need to lose 20 pounds of fat, without losing any muscle mass, to do this.
Lean mass took a big hit initially (although I believe in my case, the prolonged illness didn’t help), but then recovered. Humans are able to extract quite a bit of concentrated protein without resorting to meat-eating, and you don’t even necessarily need to eat the processed vegan meat analogues if you’d rather avoid them.
Lentils with steamed kale or steamed broccoli is a favorite of mine, covered with a delicious sauce like The Tahini Sauce That Done Stoled My Heart or a Spicy Cilantro Peanut Sauce.
Stir fried veggies with chickpeas or tofu or seitan (“wheat meat” made from vital wheat gluten, aka wheat protein), served over buckwheat noodles, is simple and delicious and much higher in protein than a normal stir fry or a normal noodle dish.
Recently a few new vegan yogurts hit the market, and they’re FINALLY higher in protein like their dairy counterparts. I know for many of us the protein question seems redundant but still the belief that animal sources are the only way persists.
Just a handful of dried plums (my snack of choice, with 24g of carbs) can throw that whole thing out of proportion and make it nearly impossible to stay at 120 for the day.
For me, the vegan diet that made me feel so alive and light when I was younger doesn’t work now. And also, that the macronutrient needs of a single person can vary as well, over the course of a lifetime or under different circumstances. What I have presented here is a plan for a lowER carb diet — one which replaces simple carbs with satiating proteins and good fats.
I have a science background and I am well versed in nutrition literature, and I find a lot of the high-carb messaging to be rigid, dogmatic, and overly-simplistic. As for you, I can’t give you a prescriptive macronutrient ratio, but I can ask you questions.


And I’ve never had any blood sugar issues with them, perhaps especially because I usually eat them with an ounce of nuts.
It can be a pain to plug in EVERY SINGLE NUMBER and add recipes and stuff, but you will notice you will need to do it less as you start building a larger recipe index. And then there are veggies that you might over estimate the carbs you are getting from them, since we have the tendency to just think of vegetables as carbs.
I recently started a blog about eating low carb as a vegan, because there are so few good resources out there for people who want to eat this way. I eat far too many carbs as a vegan and have trouble fitting in the right amount of protein. If you're uncomfortable with that, no problem, just make sure that you travel to a product you intend to purchase via a different route. The meal plan lets you know how much of each food group to consume each day and what you can and cannot eat.
Granted, being on this diet will help you lose weight quickly the exhaustion may hold you back from enjoying you healthier, trimmer self.
It’s a pretty remarkable test that is now the gold standard for measuring body composition. As silly as this sounds, I recall, back in the spring of 2009 while stuck in an airport, using calculus to integrate the volume of fat I needed to lose from my waist (both visceral – around my organs – and under my skin) to get down to a 32-inch waist.
Total body weight is shown on top of each bar, while the blue bar represents lean tissue and the red bar represents fat. I love Tolerant Foods the best (they make all different shapes and styles from red lentils, green lentils, and black beans), and there’s also a brand called Explore Asian which makes spaghetti and fettuccine out of mung beans, black beans, soy beans, and more. My favorites are Kite Hill and Daiya, both of which have 6+ grams of protein per container. This post represents my personal thoughts and opinions and is in no way meant to be taken as medical advice.
I’m also confident that my dietary needs will continue to evolve as I age and my lifestyle requirements change. Or do you even really think, perhaps, (as other commenters have suggested, and I myself think sometimes) that the whole “low carb” thing is phooey in and of itself? But hey, 3,000 blond 22-year-olds on YouTube can’t be wrong, so who am I to speak for anyone else? Unless you are recovering from an eating disorder, you will start to see numbers come together faster.
Back when I was in high school we relied on a combination of calipers (in the hands of an experienced user) and something called hydrostatic testing, where you are weighed in and out of water to calculate your percentage of body fat.
It’s actually an easy problem if you can remember how to integrate the volume of an oval “cylinder” and you know the density of fat.
Hence, in September 2009, I weighed 195 pounds, of which 156 was lean, 39 was fat, and my body fat (the number below) was 20%. Doing in the “wrong” way can result in equal loss of fat and lean mass (or, worse yet, disproportionate loss of lean mass).
But if you add a mouth-watering sauce (nut- or seed-based will add extra protein) with those extra “flavor-makers” on top — well there you have a delicious, satisfying, and high-protein meal!
Instead of a wheat bun or bread on a sandwich, put the patty on a bed of kale, or wrap it in cabbage leaves. Instead of making a burrito, pile all the burrito fillings in a bowl on top of lettuce, minus the tortilla. It sounds like that works for you and I’m glad you found a plan that has helped you feel your best. I believe in doing what works for your body, and that that will be different for every body.
Without any loss of lean tissue, I had reduced fat mass to 13 pounds and body fat to under 8%. Replace snack foods like chips, crackers, and popcorn, with less carb-centric options like kale chips, nuts or seeds, or carrots sticks with guacamole. Is there something about your current diet that makes you think you need to keep your carbs under 20%?
So what I am presenting here is a plan for someone who has been instructed, by their doctor, to curb carbs and up their protein intake.
I even had Jeremy secretly gluten my food because I was worried that my reactions were psychosomatic.



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