Low Fat Vegan Diet: The Secret To Weight Loss Or Unnecessary Trend
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If you are vegan or have been considering veganism, you might have heard about a low-fat vegan diet or HCL . But what does a low-fat vegan diet looks like and what are the benefits?
When I first went vegan almost 10 years ago I didnt have all the nutrition knowledge I have now. I did have, however, a big fear of carbohydrates and the misconception that they make you fat courtesy of the pervasive diet culture that is still very present.
As you can imagine, going vegan and trying to stay away from carbs is quite challenging since most plants have a high percentage of them. This made me resort to living of trail-mixes, salads and protein shakes. .
Despite my efforts and calculations, I noticed I was gaining weight at a asecure and steady pace.
Although my motivations for going vegan were always ethical, as a vain 20-year old I wasnt too excited about the weight gain. So, with the hopes of finding a solution, I was inspired to do some serious research which eventually lead me to start my nutrition studies.
But what I want to share with you in this article is what I have learned over years of study and personal experience about:
What does a low-fat vegan diet look like
Is a low-fat vegan diet healthy
The role of fats in the vegan diet
How to lose weight with a low-fat vegan diet
Ridiculously Easy Vegetable Fried Rice
Leftover brown rice becomes a healthy meal in minutes with this whole foods plant based Vegetable Fried Rice recipe featuring frozen stir-fry vegetables and riced cauliflower. Time during a pandemic does funny things. Individual minutes and hours can seem to crawl by, but whole days, weeks, and months pass by so quickly that I often have
Vegan Butternut Squash Curry
This creamy vegan butternut squash curry with chickpeas, broccolini, and rice makes a hearty main dish. In September, I was fortunate enough to go to New York City with my husband, and we did what we always do in cities with lots of vegan options: Eat. And we were very lucky this time because Farmacy
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Creamy Vegan Mushroom Risotto
Starchy, creamy and ready in about 30 minutes: this delicious vegan risotto with mushrooms and peas is low in calories, low in fat but bursting with flavor! Its easy to make, really filling and leaves you with only one pot to clean afterward.
Get creative with this mix-and-match quinoa veggie bowl recipe! Use up any veggies from your fridge, pair them with your favorite grains, legumes and oil-free vegan dressing and enjoy a colorful weight loss-friendly dinner.
Instant Pot Vegan Wild Rice And Mushroom Soup
This Instant Pot vegan wild rice and mushroom soup is a creamy delight that’s cozy and comforting, just perfect for a winter night. It’s also a mushroom lover’s dream as it has a mix of fresh and rehydrated porcini mushrooms for an unmistakable flavour.
A mushroom lovers delight, this vegan mushroom bourguignon is rich, flavourful, and super easy to make. Red wine and thyme add depth to this creamy vegan bourguignon made with a mix of porcini and button mushrooms.
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Vegan Keto Butter Cauliflower
A keto-friendly, vegan spin on a take out classic. Packed with flavor and spice, pair it with some cauliflower rice for a substantial, warming meal.
Layers and layers of tasty ingredients piled high and baked to perfection! This casserole is absolutely delicious.
Beware though, chickpeas do have a high carb count, but they are layered in this casserole on the bottom and might still be OK to eat depending on your diet requirements and portion size. Or simply skip the chickpea layer!
Low Fat Vegan Recipes Less Than 8g Fat Per Serving
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If you are looking at cutting down your fat intake, while following a vegan diet, then these 30 low fat vegan recipes are just the ticket!
All of these recipes have less than 8g overall fat per serving, of which less than 3g are saturated. Many of them have only 1g overall!
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Low Fat Vegan Recipes Takeaway
Whereas you have been vegan for years or a new to a plant-based lifestyle, trying a low-fat vegan diet can take some time to get used but cutting out oil from your meals is one of the easiest ways to reduce your calories significantly.
With these recipes, youll be able to eat much more in volume while staying on track with your weight loss goals and after a while, youll wonder why were you eating all that oil in the first place. Especially when you start seeing the results and benefits!
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How To Get Protein As A Vegan
When people adopt a plant-based or vegan diet, one of the first questions they have is how am I going to get enough protein? Good news: if youre eating a well-balanced vegan diet with adequate calories, youll almost certainly receive enough protein.
Vegan staples, including whole grains, legumes, soy, potatoes, nuts, seeds, and clean protein powders or protein bars, are all excellent plant-based protein sources. Aim to include these protein-rich foods in every meal and youll be golden!
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Vegan Spaghetti Marinara With Lentil Balls
This veganized version of spaghetti and meatballs is such a hit with our readers that you would think its nonnas secret recipe! Juicy mushrooms are mixed with hearty lentils and plenty of Italian spices to form succulent meatballs that are then nestled into spaghetti and marinara sauce. Add some chopped basil on top and get ready to dig into the worlds coziest bowl of pasta.
High Protein Vegan Recipes
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Healthy Vegan Recipes That Are Totally Crave
By Megan Edwards Oct 5, 2017
Plant-based eating should never be boring! Thats why weve rounded up our favorite finger-licking-good vegan recipes that will impress even the pickiest eaters. Learn to create vegan and oil-free versions of comforting classics like potato skins, quesadillas, tacos, mac and cheese, brownies, ice cream, and more. These tantalizing dishes use easy cooking techniques and familiar ingredients so you can avoid overly complicated recipes without skimping on flavor. Get ready to dig in and enjoy!
Vegan Breakfast Ideas For Weight Loss
- Calories 262
Dont forget about oatmeal for you healthy vegan recipes for weight loss! This oatmeal recipe can be made in a larger portion in order to meal prep. If you make too much you can always put some portions of it in the freezer.
- Calories 180
Try this low calorie plant based diet spinach smoothie recipe. It actually tastes really good when combined with the citrus and sweetener! With only 187 calories per smoothie you will be satisfied oats energized. You can also blend the smoothie up the night before so your easy breakfast is ready to go in the morning.
- Calories 130 kcal
Oatmeal is great due to the fact it is a gluten free plant based whole food! you can top it with almost anything. Such as fruit, nuts, and seeds.
Calories 292 kcal
Dont forget about breakfast and dessert ideas. These oven baked donuts represents both course. Vegan oatmeal donuts are oil and sugar free. Oatmeal replaces flour and banana is used as an ingredient binder.
This low carb plant based salted caramel donut dessert is perfect for your vegan weight loss plan! Baked donuts are the best breakfast to satisfy your sweet tooth. I used Walden Farms zero calorie syrup for this one but you could use any zero calorie type of syrup.
- Calories 60 kcal
- Calories 206
- Calories 250
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High Fat Whole Foods*
Whole foods that are high in fats such as avocados, nuts, and seeds are welcomed in a low fat vegan diet but in moderation sincea little bit goes a long way when it comes to fats and meeting your daily requirements.
For example,15%-20% of a 180-calories diet equals 270-360 calories or 36-40 grams of fat. You can get this with a small avocado or half a cup of almonds but other foods including legumes, vegetables, grains, and fruits also have a small content of fat so it is important to take that into consideration.
Do Vegans Get Enough Fat
Unless vegans are going out of their way to avoid fats, they will get enough fats since the amount we need is small and fats are present in all foods even in vegetables.
Now, when it comes to essential fatty acids, vegans should consider supplementation since the only vegan source for EPA and DHA is algae which is quite hard to consume enough to cover our daily requirements.
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How Much Fat Does Your Body Need
The amount of fat your body needs will depend on personal details like age and weight as well as whether you are trying to lose weight, gain muscle, or maintain your weight.
If you are simply looking to take care of your overall health, it is recommended that the total amount of fat in their diets should not exceed 35% of their total caloric intake.
The same applies if you are trying to gain muscle mass since a lower fat intake can lower your testosterone slightly reducing the rate at which you can gain muscle.
On the other hand, if you are trying to lose weight, you can consume a minimum of 15-20% which will allow you to get important nutrients like Omega-3s while creating a caloric deficit that allows for fat loss.
Lentil Chard & Sweet Potato Curry
You dont need ghee or oil to create a rich Indian curry dish. Let the heady aromas of Indian spices fill your whole house as it simmers, then thicken it up with vegan yogurt for a savory, creamy end result. Overflowing with nutrient-rich veggies and lentils, this is an excellent meal to add to your regular recipe rotation.
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Bbq Caulifower And Pineapple Pizza
Youll swoon with delight during every bite of this flavor-packed, plant-based pizza. Smoky cauliflower florets pair perfectly with sweet pineapple chunks and an extra drizzle of savory BBQ sauce. Prepare this healthy vegan recipe when youre craving something that tastes like junk food but is actually bursting with nourishing ingredients.
Tips For Success On A Plant
If youve grown accustomed to eating animal products with every meal, switching to a vegan or plant-based diet might take some getting used to. Here are some tips that will make the transition as easy-breezy as possible and set you up for long-term success.
If youre interested in adopting a plant-based diet, dont feel like you have to change everything overnight. Start by reducing the amount of animal products you eat and increasing your consumption of plant foods. The improvements you notice just might sway you to go all in!
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Vegan Blta With Carrot Bacon
Thinly sliced carrots get infused with an umami-rich marinade before being baked to crispy perfection for this deluxe sandwich, which features a palate-pleasing mix of flavors and textures. The zesty homemade sandwich spreada blend of nutritional yeast, tahini, lemon juice, and herbs and spicestakes it to the next level, making for a meal that is totally healthy and totally crave-worthy.
Five Minute Mashed Chickpea Bruschetta
Okay, so this sounds fancier than it is and theres no actual mashing, because youll put all the ingredients into a food processor and just spread them over toasted bread. Choose a good bread, here. Ingredients include chickpeas, garlic, tomatoes and olives. Recipe here.
- Ready in: 5 minutes | Serves: 4
- Kcal: 382 | Protein: 15g | Carbohydrates: 60g | Total Fat: 10g
This plant-based soup is delicious, filling and very healthy! Ingredients include lentils, peas, red curry paste, white rice, coconut cream and lime leaves! Recipe here.
- Ready in: 30 minutes | Serves: 3
- Kcal: 229 | Protein: 12g | Carbohydrates: 31g | Total Fat: 7g
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Curried Millet Cakes With Creamy Red Pepper Coriander Sauce
Searching for a vegan recipe that has the wow factor but doesnt take hours to make? Look no further. These little croquettes are spiced with Indian flavors and baked to crunchy perfection. The red pepper coriander sauce adds a delicious creamy element to the dish and looks worthy of a Michelin Star restaurant.
Intermittent Fasting And The Plant
On a daily basis, I practice intermittent fasting most days, adopting a 14/8 fasting schedule eating just 2 meals a day within an 8-hour period, allowing my body to rest for 16 hours. This helps moderate insulin spikes and promotes autophagy.
An easy way to start is to eat within a 12-hour window for a few weeks, then gradually decrease this week by week to a 10-hour eating window. Decide if you would like to shorten this, based on how your body feels. Be gentle.
For more information on the benefits of intermittent fasting, read this recent article from Harvard Medical School and this Wikipedia article. If you struggle with insulin resistance or type 2 diabetes, I highly recommend that you research this. It is absolutely reversible.
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Planning Fat Free Meals
When youre changing your diet to a fat free vegan plan, fat free meals may take a bit of time to plan. The following plan includes a wide selection of fat free food ideas to get you started.
In addition to a fat free vegan plan, make sure you use healthy cookware. This specially designed cookware will help prevent flu like symtoms in your food.
Foods to include each day:
- At least 4 servings of fruit
- Unlimited amounts of raw and cooked vegetables, including broccoli, cauliflower, carrots, kale, and zucchini.
- At least one salad made with fresh greens, including cabbage, lettuce, and spinach.
- 1 to 2 tablespoons of ground flax seeds, pumpkin seeds, or raw nuts.
- At least one cup of cooked lentils or legumes.
- ½ to 1 cup of cooked whole grains.
Foods to avoid:
- Oils, including coconut, olive, and sunflower oil.
- Sugars, including agave nectar and artificial sweeteners.
- Bread, pasta, and other foods made with flour.
Muscle Protein Fat Free Quinoa And Corn Chili
This is a great vegan recipe, packed with protein.
- 2 tsp smoked paprika powder
- ¼ tsp hot smoked paprika powder, or chipotle powder
- 2 15 ounce cans of diced tomatoes
- 1 ½ cups frozen corn
- 1/3 cup uncooked quinoa, rinsed well
- Salt and pepper to taste
- Lime wedges and avocado slices
- 1. Add one cup of vegetable broth to a large pot. Cook over medium heat and add chopped onions, chopped red and green peppers, and minced garlic cloves. Sauté vegetables in broth for 10 minutes.
- 2. Add the rest of the vegetable broth, spices and cocoa powder, and diced tomatoes to the pot. Bring to a boil and simmer until the black-eyed peas are almost tender.
- 3. Add frozen corn and rinsed quinoa. Bring back to a boil and simmer just until the quinoa is tender.
- 4. Add salt and pepper to taste.
- 5. Serve in bowls with a squeeze of lime juice and slices of avocado on top.
Recipe serves 8.
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Amazing Vegan Meals For Weight Loss
April 14, 2021 by Annie Markowitz
Here is a DELICIOUS collection of 50+ AMAZING Vegan Meals for Weight Loss! All recipes are gluten-free & low-calorie – under 350 calories each! These recipes will help you lose weight in a delicious, healthy & satisfying way.The key to losing weight is to find a lifestyle that is sustainable. After losing 75 pounds and keeping it off for years , I truly believe I have cracked the code to sustainable, easy, weight loss.
That means NOT eating boring foods that you HATE! It means finding easy meals that you actually enjoy eating, so that you never feel like you’re on a diet – even if you are counting your calories. Losing weight does NOT have to be boring and tasteless!
Here’s a collection of 50 AMAZING Vegan Meals for Weight Loss that will help you lose weight in a healthy way and are totally delicious! They are all all 350 calories or less, and gluten-free, too!
Chocolate Orange Dessert Donuts
Indulge in these rich treats, which combine two of the worlds best flavorschocolate and citrus. The sweet rounds are enhanced with orange zest, juice, and segments to really make the tangy element pop. A few tablespoons of tahini add extra moisture and a slight nutty flavor to offset the sweetness, making this vegan dessert recipe one youll want to bake again and again.
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