8 VEGAN SUB-DIETS

8 VEGAN SUB-DIETS
8 VEGAN SUB-DIETS Veganism definitely has more to it then the way you eat- but it important to know the basics when it comes to diets and nutrition, whether you eat what you do for ethical reasons, losing weight, gaining muscle, reducing certain food or most importantly to Optimise your life, this your guide to 8 Vegan sub diets. First I just want to get a few things clear, Diets very, there is no one specific diet that is the best as everyone’s body reacts differently to Carbs, Fats and Proteins so it’s about finding what works best for you. None of the sub-diets mentioned bellow are about restricting caloric intake, instead, they encourage eating till you are satisfied, which is a benefit for both your mind and body. Personal I have tried out a few of these sub-diets and have found that all have different advantages and disadvantages. Currently, I follow a Plant-Based Whole foods diet with no specific nutrient restriction. I try to avoid added sugars, oils and salts, but splurge very now and then on sweet and savoury treats….Everything in moderation, including moderation right?. This information provided is only meant to be a basic guide to these diets, we won’t be diving in and getting too in-depth into the science and research. So I have added links and Books so you can do more of you own research. Vegan kumara and pine nut pizza, with a side of fries and onion rings. Junk food Vegan For Junk food Vegans any food is fair game, from burgers and chips to coconut ice cream and everything in between. As they are in it for the animals or the environment they may tend not to fall into one of the bellow categories. With the rise in popularity of Veganism, it is becoming a lot easier to eat processed foods and there is a growing number of “Meat” alternative and Vegan-Friendly item found in supermarkets. This can be seen as progress or a maybe a step backwards? I let you be the judge. You will Still find a Junk food vegan chowing down fresh fruit and vegetables every now and then, it not all fast and fatty. Process Foods. Dairy and meat free Fast Foods. Nut milk ice cream. Meat and cheese alternatives. Easy and Convenient. Transition to a Vegan diet for those who ate a lot of junk food before. Not a healthy way to eat. High in saturated fats, Oils and sugars. Low in Nutrients. Fresh Whole Fruits and Vegetables. Whole Foods Plant Based A Whole Food Plant based diet, well is exactly that. It is made up of an abundance of Fresh fruits and vegetable( either cooked or raw), Beans and Legumes, Nuts and seeds, and lastly whole grains such as rice, quinoa, buckwheat and pasta. There has been a lot of research on this diet, which has shown that this is the best diet to prevent and even reverse chronic diseases such as heart disease, diabetes, and cancer. As foods are not processed and are consumed whole there is a large amount of fibre in the diet meaning that there is no need to count calories and you can eat till you are full and satisfied. Whole wheat such as rice, pasta and even some bread. Fresh fruits and vegetables- all whole foods so no smoothies. Nuts and seeds including Nut milk and butter. Vegetable of all kinds. Eat to prevent and reverse disease including lowering blood sugar and clerosterol. Weight loss. Reduced saturated fats Flexible as there is no restriction on any whole foods Limited to only Whole Foods. Zucchini noodle salad with homemade basil pesto. Raw Vegan A Raw Vegan Diet is full of fresh fruits and vegetables, sprouts, nuts and seeds, also they do not consume any processed foods and food that is cooked at a temperature above 48 °C (118 °F). Raw Vegan has their own sub diets, being either High carb, High fats, 80% Raw, or raw till 4. Due to the nature of this diet and the low caloric density of this food,( Fruit, sprouts, leafy greens and vegetables), the introduction of these sub diets has come about to allow for more Calories dense foods such as, Nuts and cooked foods such as Rice and Grains and Legumes to be consumed. A fully raw vegan diet is seen as being the most Nutrient-dense diet as Nutrients can be lost in the cooking process, is it also believed that when food is cook it becomes more acidic and less digestible. Huge Platters of Fresh Fruit- Bananas, apples, berries, mangos and avocados. Just as large platters of Fresh Veggies and Sprouts- Broccoli, cauliflower, sprouts, zucchini, cabbage and tomato. Raw Nuts and seeds Eazy to Prepare. Eat in abundance. Nutrient dense and simple for the body to digest. Many consider this diet to unsustainable and many Raw food advocates have turned away from this diet. For busy people, it has been found that calories requirement are not often meet due to having to eat so much and spend so much time eating. Red Lentil Dahl, with brown rice, kumara, kale and Brussels sprouts. High Carb Low Fat Vegan A high-carb low-fat diet is generally a whole foods plant based diet, so naturally, it is high in carbohydrates due to a high level of fresh fruits, vegetables, and grains. The only difference is that HCLF diets allow you to eat some processed foods such as bread, pasta, pretzels, potato chips, cereals and sauces. Eating fats such as nuts, seeds, and avocados are kept to a minimum and kept between 10 to 15% for your Daily intake, with protein being around 10-15% as well. The Target nutrients for this diet is 10/80/10. 10% protein, 80% carb, 10% (healthy) fats. A lot of Fruits. Vegetables both raw and cooked. Grains, rice, pasta, Cereals and bread. Beans and Legumes and eaten Daily as they are high in carbohydrates. Some nuts and seeds. Effective Diet for losing those few extra pounds. Nutrient-dense whole foods. High in fibre due to high fruit consumption. Recommended by many doctors to reverse and prevent chronic diseases. Can miss some essential amino acids. No Ideal for Building Muscle. Corn, cucumber, and tomato salad with avocado and lettuce. Low Carb (Keto) A Low Carb (Keto Diet) is lower in carbohydrates and high in Fats and moderate in protein. This is extremely difficult to achieve healthily, as a whole foods diet has a large component of Carbohydrates, meaning that a large portion of processed foods needs to be consumed alongside Nuts and oils. Ketosis is a state when your body is completely fueled by fats, and it is not something you are simply in or out of as there are different levels. If you are not eating properly and managing this it may have a negative effect on your body, causing headache, lethargy, irritability, leg cramps, constipation and heart palpitations.You can test the ketones in you bloody but if you are looking to pursue this diet it is suggested it is completed alongside a health care professional. Nuts and seeds including nut butter Soy based products Vegetable oils low and no starch vegetables- Asparagus, Broccoli, mushrooms and tomatoes Burns Stored Fat resulting in high weight loss Reduced Blood sugar levels Low in fibre- Causing Gastro side effects Excessive thirst causing lightheadedness and dizziness Kumara toast with chickpeas and spinach. Whole Starch Low Fat I whole starch Low-fat diet is main component id Starch Vegetables such as Potatoes and sweet potatoes, the addition whole grains, corn, quinoa and barley are also consumed. Foods such as fruits, nuts, seeds and avocados are discouraged. The benefits of a Whole starch diet were first recognised when Westernised foods were introduced to Island culture, the research found that Elders on a high starch diet where maintaining their good health, while the health of the next generation eating high fats diets health was starting to deteriorate. Potatoes and sweet potatoes are major components of this diet. Other starches such as corn, quinoa, wheat and barley. Vegetables of all kinds including both starch and non-starch. High levels of weight loss. Reduction in blood pressure meaning a lower risk of heart disease. Extremely high in carbohydrates, so not the ideal diet if you are looking to get Ripped. Potato, Potatoes, Potatoes I reckon you may get sick of them Wholegrains pasta, peas, broccoli, tofu and kale. Athlete Vegan (High Protein) An Athletic Vegan Diet is one which is clean and free of all added salts, oils and sugars. they are conscious of what fuel they are putting into their bodies, so most of what they eat is a whole food. A common Athletic vegan Macronutrient split is normal around 20/60/20 20% protein, 60% carbs and 20% natural fats. As is is hard to get over 10 to 15% of your calories from eating just Plants- based(trust me iv tried, beans, beans, and more beans), athletic vegans supplement Protein into their diet through Vegan Protein powders or Soy based products. This heightened Protein intake is required to Supply the body with the essential Amino Acids its need to grow, repair and maintain muscle. Beans and legumes. Fresh and Cooked vegetables. Fresh Fruit and Berries. Protein shakes and Soy products. Nuts and Seeds- Chia seeds and Flax seed and a good source of healthy fats Omega 3 and 6. Whole grains, pasta, quinoa, buckwheat and rice. Drawn to eat well and look after their body. Diet low in added salts, sugars and Oils. Well-balanced diet. Can be restrictive on splurging on treats. Have to keep an eye on you macronutrient intake. Can be strict, depending on goals and mindset toward diet and training. Oat pancakes topped with coconut yoghurt, peanut butter, dark chocolate sauce and bananas. Just Vegan This is the diet of the Ethical vegan, one who has gone vegan for the aminal and for the environment and not for specific health reasons, they are still conscious of their health but they are relaxed when it comes to the types of food they are eating. They have a balance of Whole plant based foods and processed Soy and ‘cheese’ alternatives. They would not be concerned to have a slice of pie or Cake from their favourite Vegan restaurant and will indulge in trying everything new and delicious. Soy ‘meet’ alternatives Fresh fruit- whole or Smoothies All types of nuts and seeds Rice, pasta and bread- White or whole grains Sweet and savoury treats Flexibility to eat anything you want, when you want. Support their vegan communities rather than eating at fast food chains. Person to Person it depends on how healthy this diet is- sometimes they border on the Junk food vegan realm. Ryan, Enlightened Performance. Eat Well, Move Often, Stress Less, Love More. Original article and pictures take https://enperformance.com/2017/07/02/8-vegan-sub-diets/ site