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What is a High Carb Low Fat Vegan (HCLF Vegan) Diet?

What is a High Carb Low Fat Vegan (HCLF Vegan) Diet?

You may have heard it mentioned often enough, with many vegans raving about their High Carb Low Fat Diet. They will post pictures of their foods on Instagram and talk about it as if it is a miricule cure. However, it is good to note what exactly this kind of diet is.

A high carb low fat vegan diet is exactly what it says on the tin. It is a vegan diet that is specified at consuming little to no fat, and plenty of carbs. Some even going as far as to make 90% of their calories from carbohydrates.

Most of their diets tends of consist of starchy foods, such as potatoes, breads, pasta, rice, and quinoa. These grains and starches make up the frame of their diet, often surrounded by fruits and vegetables. Many HCLF vegans can often eat diets high in fruit, especially high calorie fruits like banana and mango.

Why follow a High Carb Low Fat vegan diet?

Vegans and non-vegan who follow a HCLF diet tend to believe that fat is unhealthy in higher amounts. As plant-based Dr. John Mcdougal often claims, “the fat you eat is the fat you wear.” This means that consuming fat, usually in the form of oils, will make you fat, and create things such as heart disease.

There is also the added benefits of consuming more carbs, usually in the form of fresh vegetables and fruit. This will allow you to get more phytonutrients, leading to a healthier life.

What Can you Eat on a High Carb Low Fat vegan diet?

Many people consider this diet to be restrictive, but it really isn’t. When it comes to eating HCLF vegan, it has more to do with what you can’t eat much of, than what you can. High carb low fat vegan followers generally avoid foods such as oils, nuts, seeds, and avocado, due to their high fat content.

People on this diet can eat all sorts of foods, including pasta, stir-fry, and even pizza, as long as it is low in fat and high in carbs (and vegan of course).

Many practitioners of this diet try to eat healthier foods to compliment the starchy foods, For instance, their diets are generally much higher in fruit, leafy greens, and even beans. There is no limit to the amount of foods that one can consume.

For instance, a day eating High Carb Low Fat(HCLF diet plan) can look like this:

  • Breakfast: A bowl of oats with plant-based milk and some fruit.
  • Lunch: A baked tofu sandwich packed with spinach, tomatoes, and other vegetables. This is to help get in your protein for the day, although some HCLF followers eat very little protein.
  • Dinner: A rich and hearty creamy vegetable and lentil soup with a side of toasted vegan bread. You can make a tomato soup creamy by adding in some plant-based milk.
  • Dessert: A bowl of vegan fruit cobbler with some vegan coconut whip.
  • Snack: Some crackers with homemade vegan hummus, and a handful of raisins.


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