Beginning Hclf Vegan: A Guide To Getting Started

A high-carb, low-fat vegan diet is a subset of a plant-based diet that focuses on eating starchy, high-carbohydrate foods like potatoes, rice, or pasta. Some proponents try to achieve a specific macronutrient ratio of 80% of calories from carbs, 10% of calories from protein, and 10% of calories from fat. This can only be achieved by eating very few high-fat and high-protein foods. Oils and animal products are usually entirely avoided on an HCLF diet.

The HCLF vegan diet is not a new diet. This diet was the staple for our caveman ancestors and has been scientifically shown to help prevent a myriad of diseases. However, the diet is just one part that makes up the whole. It’s important to ensure that you are getting enough sleep, water, and exercise.

What to eat on a HCLF vegan diet

A high-carb, low-fat vegan diet typically includes grains and root vegetables, such as:

• Oats
• Rice
• Pasta
• Millet
• Bread
• Potatoes
• Sweet potatoes
• Beets

It also includes fruits, such as:

• Bananas
• Apples
• Mangoes
• Pineapples
• Dates
• Berries
• Grapes

And legumes, such as:

• Black beans
• Chickpeas
• Lentils
• Peas
• Peanuts
• Soy

In addition, a high-carb, low-fat vegan diet may include colourful and leafy vegetables, such as:

• Broccoli
• Romaine
• Cucumber
• Bell peppers

What to avoid on a HCLF vegan diet

When eating HCLF vegan, you should avoid or severely limit:

• All meat including seafood, poultry, and beef.
• Dairy products, eggs, honey, and gelatin.
• Plant-based margarine and other oils.
• Processed foods like cookies, chips, soda, and candy.

This is a whole-foods, vegan diet, so basically, you don't eat animal products, and you limit processed foods and sugar.

Benefits of a HCLF vegan diet

A high-carb, low-fat vegan diet is a subset of a plant-based diet that focuses on eating starchy, high-carbohydrate foods like potatoes, rice, or pasta. It is often referred to as an 80/10/10 diet, meaning 80% of calories from carbs, 10% of calories from protein, and 10% of calories from fat.

Weight Loss

A high-carb, low-fat vegan diet can be beneficial for weight loss. This is because the sheer amount of fiber and water in fruits, veggies, and cooked grains means you will almost inevitably eat fewer calories than you are used to. This is due to the concept of calorie density, or calories per bite of food. Your stomach can only hold so much volume at a time, and if you fill it with nutritious but bulky foods, you'll have a much easier time losing weight.

Nutrient Requirements

It is possible to meet all of your nutritional requirements on a high-carb, low-fat vegan diet. For example, you can get calcium from oranges, green vegetables, calcium-fortified soy milk, and tofu; iron from oats, spinach, dried figs, lentils, tahini, and chickpeas; and zinc from whole grains, chickpeas, lentils, tofu, pumpkin seeds, and almonds.

Health Benefits

A high-carb, low-fat vegan diet can also have several health benefits. Research has shown that this type of diet can help people who are already overweight lose weight. In addition, vegan diets are linked to a reduced risk of developing or dying from cancer and a lower risk of arthritis symptoms such as pain, joint swelling, and morning stiffness.

A sample day of meals on a HCLF vegan diet

• Breakfast: oatmeal with fruit (a tiny bit of nuts and seeds on top is okay)
• Morning snack: apple slices sprinkled with cinnamon and chopped dates
• Lunch: kale salad with bell pepper, celery, cucumbers, carrots, cherry tomatoes, sliced strawberries, chickpeas, quinoa, and baked sweet potato
• Afternoon snack: overnight oats banana smoothie
• Dinner: whole-wheat pasta with lentils and tomato sauce
• Dessert: frozen cherry nice cream

Some people choose to follow a HCLF vegan diet by eating only raw fruits and veggies, while others eat mostly raw fruit and veggies with a small amount of cooked food like whole grains.

How to avoid weight gain on a HCLF vegan diet

A high-carb, low-fat vegan diet can be a great way to lose weight, but it's important to be mindful of a few things to avoid weight gain. Here are some tips to help you stay on track:

• Focus on whole food sources of carbohydrates such as fruits, whole grains, and vegetables. These foods contain fiber, which will fill you up and prevent overeating.
• Avoid refined grains and sugar. Whole-grain flours are allowed, but consuming too much can lead to a calorie surplus and leave you feeling unsatisfied.
• Consume healthy fats like avocado, nuts, seeds, and their butters in moderation. These foods are calorie-dense, so grabbing handfuls can quickly add up.
• Be mindful of your hunger and only eat until you're satisfied, not stuffed.
• Track your macronutrient intake to ensure you're actually eating low-fat. A combination of high-fat and high-carb can lead to weight gain.
• Limit processed foods like cookies, chocolate, and ice cream, even if they're vegan.
• Ensure your diet is enjoyable and varied to prevent boredom and potential binging.

Frequently asked questions