High Carb Low Fat (HCLF) Vegan Diet: All You Need to Know

If you are trying to become vegan or only reading about veganism, you will surely come across the term high carb low-fat vegan or HCLF vegan. That’s not it, because it seems like this is a new trend now, going around the internet.

But then the question arises that is it just a trend going on or the real basis of a healthy plant-based diet?

So, here we are with a good overview of this way of eating and living. Let’s learn what high carb low-fat veganism is all about.

Who is an HCLF Vegan?

​A vegan on High Carb Low Fat (HCLF) diet eats a high percentage of their calories as carbohydrates while reducing other things such as sodium and especially fat.

There are several varieties, but the common centerpiece revolves around fruits, whole grains, vegetables, beans, seeds, and nuts. Other common aspects involve:

  • Avoid animal products
  • Until dinner, eat raw
  • Eat pasta or whole grains at dinner
  • Low sodium (under 1,000 mg daily)
  • No oils
  • 5 to 10% of daily calories from fat
  • At least 2.5 liters of water per day
  • The unlimited quantity of food, i.e., no-calorie restricting
  • Very little sweets or sugar but before, not after a meal.
  • Unprocessed foods

High Carb Low-Fat Vegan Diet

Simply putting, vegan foods come from plants rather than animals. One can eat the Standard American Diet – only made with vegan foods, if he or she is solely interested in following a vegan diet for ethical or environmental reasons.

A common way to following this diet is to follow an 80/10/10 diet; the parts consist of:

80% Carbohydrates

Most readily obtained stuff from Carbs is Glucose. Many largest health organizations in the world, such as the World Health Organization and the USDA recommend that carbs make up the large part of the diet.

10% Fat

Numerous studies and resources back the fact that a low-fat diet helps to prevent and reverse chronic illness.

10% Protein

One can enjoy eating as much as 2,500 to 3,000 calories per day and more if you desire, but ​under the High Carb Low Fat, mainly plant-based diet comes. The diet consists of many root vegetables and grains.

Food to Eat on an HCLF Vegan Diet

While following HCLF Vegan Diet, one can eat:

1. Fruit
2. Vegetables
3. ​Grains
4. ​Legumes
5. Leafy Greens

Moderation on the HCLF Diet

As we know, here we are talking about low fat, but still, there are things which can be consumed-

1. Whole plant foods but with High-Fat such as avocados, nuts, and seeds, can all be consumed in moderation.

2. On this diet, Sodium is to be kept to an absolute minimum and also should be moderate to 1000 mg/day.

Is the HCLF Vegan Diet Plan for Everyone?

If one is serious about HCLF Vegan Diet, then he or she can benefit from this diet plan. So, until you try it out, don’t knock it off.

No one can deny the fact that what works for one might not work for others. But HCLF vegan diet has been a great help to weight loss program according to many surveys and reports.

So, the consumption of quality carbs can be the key to maintaining a healthy weight.

Takeaway Thoughts

All you can comprehend is one doesn’t need to count or restrict calories. And they can always feel satiated and full of energy. Plus, no matter where you are, whole foods are cheap, and starchy staples are abundant. Moreover, eating this way is healthy and sustainable in the long-term.

The best part is you can eat pasta and potatoes as often as you like, but it’s completely possible with high carb low-fat veganism!

Why Not Give it a Try?


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