high carb low fat vegan diet

how many carbs should you eat per day to loseweight? reducing the amount of carbohydrates in yourdiet is one of the best ways to lose weight. it tends to reduce your appetite and cause�automatic� weight loss, without the need for calorie counting or portion control. this means that you can eat until fullness,feel satisfied and still lose weight.

high carb low fat vegan diet, 1 why would you want to do low-carb? for the past few decades, the health authoritieshave recommended that we eat a calorie restricted, low-fat diet.

the problem is that this diet doesn�t reallywork. even when people manage to stick to it, theydon�t see very good results. an alternative that has been available fora long time is the low-carb diet. this diet restricts your intake of carbohydrateslike sugars and starches (breads, pasta, etc.) and replaces them with protein and fat. studies show that low-carb diets reduce yourappetite and make you eat fewer calories and lose weight pretty much effortlessly, as longas you manage to keep the carbs down. 2 how to figure out your need for carbohydrates

there is no clear definition of exactly whatconstitutes a �low carb diet� and what is �low� for one person may not be �low�for the next. an individual�s optimal carb intake dependson age, gender, body composition, activity levels, personal preference, food cultureand current metabolic health. people who are physically active and havemore muscle mass can tolerate a lot more carbs than people who are sedentary. this particularly applies for those who doa lot of high intensity, anaerobic work like lifting weights or sprinting. metabolic health is also a very importantfactor.

when people get the metabolic syndrome, becomeobese or get type ii diabetes, the rules change. 3 guidelines that work 90% of the time if you simply remove the unhealthiest carbsources from your diet, refined wheat and added sugars, then you�ll be well on yourway to improved health. however, to enjoy the full metabolic benefitsof low-carbohydrate diets, you also need to restrict other carb sources. even though there is no scientific paper thatexplains exactly how to match carbohydrate intake to individual needs, i have personallyfound these guidelines to be very effective.

100-150 grams per day this is more of a �moderate� carbohydrateintake. it is very appropriate for people who arelean, active and simply trying to stay healthy and maintain their weight. it is very possible to lose weight at this(and any) carb intake, but it may require you to count calories and/or control portions. carbs you can eat: all the vegetables you can imagine. several pieces of fruit per day.

some amount (not a lot) of healthy starcheslike potatoes, sweet potatoes and healthier grains like rice and oats. 50-100 grams per day this range is great if you want to lose weighteffortlessly while allowing for a bit of carbs in the diet. it is also a great maintenance range for peoplewho are carb sensitive. plenty of vegetables. maybe 2-3 pieces of fruit per day. minimal amounts of starchy carbohydrates.

20-50 grams per day this is where the metabolic benefits reallystart to kick in. this is the perfect range for people who needto lose weight fast, or are metabolically deranged and have obesity or diabetes. when eating less than 50 grams per day, yourbody will get into ketosis, supplying energy for the brain via so-called ketone bodies. this is likely to kill your appetite and causeyou to lose weight automatically. plenty of low-carb vegetables. some berries, maybe with whipped cream (yum).

trace carbs from other foods like avocados,nuts and seeds. be aware that a low-carb diet is not no-carb. there is room for plenty of low-carb vegetables(full list here). personally i had never eaten as many veggiesas when i first started on a low-carb diet. 4 good carbs, bad carbs a low-carb diet isn�t just about weightloss, it is also supposed to improve your health. for this reason, it should be based on real,unprocessed foods and healthy carb sources.

so-called �low carb junk foods� are abad choice. if you want to improve your health, then chooseunprocessed foods: meats, fish, eggs, vegetables, nuts, healthy fats and full-fat dairy products. choose carbohydrate sources that include fiber. if you prefer a �moderate� carb intakethen try to choose unrefined starch sources

like potatoes, sweet potatoes, oats, riceand other non-gluten grains. added sugar and refined wheat are always badoptions and should be limited. for more details on specific foods to eat,check out this detailed low-carb meal plan and sample menu.