High fat high carb vegan?
angelexperiment
Posts: 1,917 Member
Wondered if there were such a thing? Thoughts? I like the style of diet but I see a lot of high carb low fat low protein vegan sites but I am wanting more fat and carbs ( like from fruit/ veg not breads pastas or sweets).
I really understand vegan is more than just a way of eating, it's a lifestyle. I have felt the call to it for many reasons.
I really understand vegan is more than just a way of eating, it's a lifestyle. I have felt the call to it for many reasons.
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Replies
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High fat high carb??? Really? Are you kidding me?! That's the worst combo possible! Great for building Fat, if that's what you're after.
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I'm vegetarian but eat a lot of vegan food, and when I eat mostly vegan I tend to be high in fat and carbs and a bit lower in protein than the recommended MFP macros. It's fine as long as you're feeling satisfied and have good energy and your calorie goals are giving you the results you want. I have been confused by the 80-10-10 diets etc. Surely you need more than 10% fat and 10% protein?!0
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80-10-10 is a poor way to lose weight. As a maintenance diet it may (lots of caveats) work for limited amounts of time in a very active person burning lots of extra cals. In a median to low activity level it is a guaranteed way to not have sufficient protein.
What happens? Risks vary but low protein induced hypothyroidism isn't a lot of fun.
If you are getting less than 50 g or 200 cals from protein per day you are, as a general rule, not doing yourself any good. If your diet is above 2000 cals per day, maybe that can work. If you are dieting at 1200 cals then suddenly 10% is missing out on about 20 g per day.
Same issues with fat.
Make sure you get your vitamins. Nutrition is somewhat harder for the vegans, obviously not impossible - you just need to be well education on risks and issues.
Stay away from any website that only talks percentages of diet (such as those 80-10-10) as it means nothings without a good look at total cals and minimum requirements.0 -
I eat 50-60% carbohydrates and 20-30% fat most of the time. Also vegan. But I do eat bread, pasta, and sweets (as well as fruits and vegetables, of course). So it's a thing. I don't know if it is an official thing with books and youtube videos, but it's a thing. In the vegan community, you will find all sorts of macronutrient distributions. Some of them are based on health and fitness, some are based on preference.0
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It's all about the calories.... it's really that simple. Keep under target.
I like my fish too much to go vegan.
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janejellyroll wrote: »I eat 50-60% carbohydrates and 20-30% fat most of the time. Also vegan. But I do eat bread, pasta, and sweets (as well as fruits and vegetables, of course). So it's a thing. I don't know if it is an official thing with books and youtube videos, but it's a thing. In the vegan community, you will find all sorts of macronutrient distributions. Some of them are based on health and fitness, some are based on preference.
It might be a thing, but an individual losing weight - hence in a calorie deficit - has some interest in maintaining a minimum of dietary protein to reduce the lbm loss due to dieting (exercise helps too). A deficit with low protein isn't a good idea.
ideal protein recommendations are pretty well researched and an RDI does exist. A recommendation of 0.6-0.8 g / lb of bodyweight is not excessive and the current reference.
Some research even points to much higher during weight loss:
"Elevated protein consumption, as high as 1.8-2.0 g · kg(-1) · day(-1) depending on the caloric deficit, may be advantageous in preventing lean mass losses during periods of energy restriction to promote fat loss"
- here: http://www.ncbi.nlm.nih.gov/pubmed/22150425
Other Research:
Effect of protein intake on strength, body composition and endocrine changes in strength/power athletes. Hoffman JR, Ratamess NA, Kang J, Falvo MJ, Faigenbaum AD. J Int Soc Sports Nutr. 2006 Dec 13;3:12-8.
Macronutrient content of a hypoenergy diet affects nitrogen retention and muscle function in weight lifters. Walberg JL, Leidy MK, Sturgill DJ, Hinkle DE, Ritchey SJ, Sebolt DR. Int J Sports Med. 1988 Aug;9(4):261-6.
Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Lemon PW, Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1992 Aug;73(2):767-75.
Influence of protein intake and training status on nitrogen balance and lean body mass. Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1988 Jan;64(1):187-93.
Dietary protein for athletes: From requirements to optimum adaptation. Phillips SM, Van Loon LJ. J Sports Sci. 2011;29 Suppl 1:S29-38.
Protein and amino acid metabolism during and after exercise and the effects of nutrition. Rennie MJ, Tipton KD. Annu Rev Nutr. 2000;20:457-83.
Hartman, J. W., Moore, D. R., & Phillips, S. M. (2006). Resistance training reduces whole-body protein turnover and improves net protein retention in untrained young males. Applied Physiology, Nutrition and Metabolism, 31, 557–564.
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EvgeniZyntx wrote: »janejellyroll wrote: »I eat 50-60% carbohydrates and 20-30% fat most of the time. Also vegan. But I do eat bread, pasta, and sweets (as well as fruits and vegetables, of course). So it's a thing. I don't know if it is an official thing with books and youtube videos, but it's a thing. In the vegan community, you will find all sorts of macronutrient distributions. Some of them are based on health and fitness, some are based on preference.
It might be a thing, but an individual losing weight - hence in a calorie deficit - has some interest in maintaining a minimum of dietary protein to reduce the lbm loss due to dieting (exercise helps too). A deficit with low protein isn't a good idea.
ideal protein recommendations are pretty well researched and an RDI does exist. A recommendation of 0.6-0.8 g / lb of bodyweight is not excessive and the current reference.
Some research even points to much higher during weight loss:
"Elevated protein consumption, as high as 1.8-2.0 g · kg(-1) · day(-1) depending on the caloric deficit, may be advantageous in preventing lean mass losses during periods of energy restriction to promote fat loss"
- here: http://www.ncbi.nlm.nih.gov/pubmed/22150425
Other Research:
Effect of protein intake on strength, body composition and endocrine changes in strength/power athletes. Hoffman JR, Ratamess NA, Kang J, Falvo MJ, Faigenbaum AD. J Int Soc Sports Nutr. 2006 Dec 13;3:12-8.
Macronutrient content of a hypoenergy diet affects nitrogen retention and muscle function in weight lifters. Walberg JL, Leidy MK, Sturgill DJ, Hinkle DE, Ritchey SJ, Sebolt DR. Int J Sports Med. 1988 Aug;9(4):261-6.
Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Lemon PW, Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1992 Aug;73(2):767-75.
Influence of protein intake and training status on nitrogen balance and lean body mass. Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1988 Jan;64(1):187-93.
Dietary protein for athletes: From requirements to optimum adaptation. Phillips SM, Van Loon LJ. J Sports Sci. 2011;29 Suppl 1:S29-38.
Protein and amino acid metabolism during and after exercise and the effects of nutrition. Rennie MJ, Tipton KD. Annu Rev Nutr. 2000;20:457-83.
Hartman, J. W., Moore, D. R., & Phillips, S. M. (2006). Resistance training reduces whole-body protein turnover and improves net protein retention in untrained young males. Applied Physiology, Nutrition and Metabolism, 31, 557–564.
I certainly didn't mean to encourage anyone not to meet their needs for protein -- I aim for .6 per pound of body weight myself. I can see how you might have read my post that way and I'll try to communicate better in the future.0 -
janejellyroll wrote: »EvgeniZyntx wrote: »janejellyroll wrote: »I eat 50-60% carbohydrates and 20-30% fat most of the time. Also vegan. But I do eat bread, pasta, and sweets (as well as fruits and vegetables, of course). So it's a thing. I don't know if it is an official thing with books and youtube videos, but it's a thing. In the vegan community, you will find all sorts of macronutrient distributions. Some of them are based on health and fitness, some are based on preference.
It might be a thing, but an individual losing weight - hence in a calorie deficit - has some interest in maintaining a minimum of dietary protein to reduce the lbm loss due to dieting (exercise helps too). A deficit with low protein isn't a good idea.
ideal protein recommendations are pretty well researched and an RDI does exist. A recommendation of 0.6-0.8 g / lb of bodyweight is not excessive and the current reference.
Some research even points to much higher during weight loss:
"Elevated protein consumption, as high as 1.8-2.0 g · kg(-1) · day(-1) depending on the caloric deficit, may be advantageous in preventing lean mass losses during periods of energy restriction to promote fat loss"
- here: http://www.ncbi.nlm.nih.gov/pubmed/22150425
Other Research:
Effect of protein intake on strength, body composition and endocrine changes in strength/power athletes. Hoffman JR, Ratamess NA, Kang J, Falvo MJ, Faigenbaum AD. J Int Soc Sports Nutr. 2006 Dec 13;3:12-8.
Macronutrient content of a hypoenergy diet affects nitrogen retention and muscle function in weight lifters. Walberg JL, Leidy MK, Sturgill DJ, Hinkle DE, Ritchey SJ, Sebolt DR. Int J Sports Med. 1988 Aug;9(4):261-6.
Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Lemon PW, Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1992 Aug;73(2):767-75.
Influence of protein intake and training status on nitrogen balance and lean body mass. Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1988 Jan;64(1):187-93.
Dietary protein for athletes: From requirements to optimum adaptation. Phillips SM, Van Loon LJ. J Sports Sci. 2011;29 Suppl 1:S29-38.
Protein and amino acid metabolism during and after exercise and the effects of nutrition. Rennie MJ, Tipton KD. Annu Rev Nutr. 2000;20:457-83.
Hartman, J. W., Moore, D. R., & Phillips, S. M. (2006). Resistance training reduces whole-body protein turnover and improves net protein retention in untrained young males. Applied Physiology, Nutrition and Metabolism, 31, 557–564.
I certainly didn't mean to encourage anyone not to meet their needs for protein -- I aim for .6 per pound of body weight myself. I can see how you might have read my post that way and I'll try to communicate better in the future.
Absolutely no worries - I've seen your posts history and we seem to be almost always in accord. However some of the high carb websites are not full of the best recommendations. And my criticism goes to that not you, at all. Apologies if I came across as abrasive, not my intent.0 -
EvgeniZyntx wrote: »janejellyroll wrote: »EvgeniZyntx wrote: »janejellyroll wrote: »I eat 50-60% carbohydrates and 20-30% fat most of the time. Also vegan. But I do eat bread, pasta, and sweets (as well as fruits and vegetables, of course). So it's a thing. I don't know if it is an official thing with books and youtube videos, but it's a thing. In the vegan community, you will find all sorts of macronutrient distributions. Some of them are based on health and fitness, some are based on preference.
It might be a thing, but an individual losing weight - hence in a calorie deficit - has some interest in maintaining a minimum of dietary protein to reduce the lbm loss due to dieting (exercise helps too). A deficit with low protein isn't a good idea.
ideal protein recommendations are pretty well researched and an RDI does exist. A recommendation of 0.6-0.8 g / lb of bodyweight is not excessive and the current reference.
Some research even points to much higher during weight loss:
"Elevated protein consumption, as high as 1.8-2.0 g · kg(-1) · day(-1) depending on the caloric deficit, may be advantageous in preventing lean mass losses during periods of energy restriction to promote fat loss"
- here: http://www.ncbi.nlm.nih.gov/pubmed/22150425
Other Research:
Effect of protein intake on strength, body composition and endocrine changes in strength/power athletes. Hoffman JR, Ratamess NA, Kang J, Falvo MJ, Faigenbaum AD. J Int Soc Sports Nutr. 2006 Dec 13;3:12-8.
Macronutrient content of a hypoenergy diet affects nitrogen retention and muscle function in weight lifters. Walberg JL, Leidy MK, Sturgill DJ, Hinkle DE, Ritchey SJ, Sebolt DR. Int J Sports Med. 1988 Aug;9(4):261-6.
Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Lemon PW, Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1992 Aug;73(2):767-75.
Influence of protein intake and training status on nitrogen balance and lean body mass. Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1988 Jan;64(1):187-93.
Dietary protein for athletes: From requirements to optimum adaptation. Phillips SM, Van Loon LJ. J Sports Sci. 2011;29 Suppl 1:S29-38.
Protein and amino acid metabolism during and after exercise and the effects of nutrition. Rennie MJ, Tipton KD. Annu Rev Nutr. 2000;20:457-83.
Hartman, J. W., Moore, D. R., & Phillips, S. M. (2006). Resistance training reduces whole-body protein turnover and improves net protein retention in untrained young males. Applied Physiology, Nutrition and Metabolism, 31, 557–564.
I certainly didn't mean to encourage anyone not to meet their needs for protein -- I aim for .6 per pound of body weight myself. I can see how you might have read my post that way and I'll try to communicate better in the future.
Absolutely no worries - I've seen your posts history and we seem to be almost always in accord. However some of the high carb websites are not full of the best recommendations. And my criticism goes to that not you, at all. Apologies if I came across as abrasive, not my intent.
No, it's an important point that you called out. I absolutely disagree with the members of the vegan community who seek to downplay or undermine the importance of protein -- I do agree that we have a need for it and that it plays an important role in our health or fitness. I've seen too many vegans get run down from trying to ignore or disregard the need for protein.
99.9% of the information on the high carbohydrate websites is absolute bunk. You were not abrasive at all.0 -
Aww.. I missed this entire thread and it seems to be done now. Guess I'll just have to keep my opinions to myself... or maybe I've waited too long and they aren't valid anymore. I heard it works that way.
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Thanks be to all. I'm considering becoming vegan ( for ethical reasons) but I want to be well informed first. I like the high (good) fats and I like the carbs I would need for protein ( beans, legumes) I need to avoid certain things like soy/ wheat gluten/ dairy bc of intolerance.0
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