To begin, a small aside approaches speculation. Just a moment ago, I watched an interview with Dr. Rüdiger Dahlke, whose approach is explained in the book “Peace Food”. Even the most optimal means of feeding (feeding cows with grass) does not change the fact that animals used for consumption ultimately end up in the slaughterhouse. Even the tiny percentage of animals that are slaughtered in the most humane way possible go through extreme stress and fear. These fear and stress hormones are not simply diffused; they are consumed by humans when they eat meat. This makes people prick up their ears. Is there a link between high meat consumption and, for example, aggression, fear or even mental illnesses, which, according to statistics, have been on the rise?
When I began to change to a low-carb diet, I planned to take one “day of indulgence” weekly. I deliberately did not call this day a cheat day as I did not want to lie to myself. The purpose of such a “day of indulgence” is to prevent myself from falling back into past eating habits. The excited anticipation in knowing that Saturday was coming helped me to resist many temptations. I was satisfied when I managed to eat 80 per cent low-carb in a week, and on my “day of indulgence”, I afforded myself some soft drinks, pizza, and, quite simply, everything the heart desires.
This “day of indulgence” was like a moment of relief. After I stopped taking these “days of indulgence” because I had not lost enough weight, I began drinking alcohol-free beer from time to time, which later became a habit. To replace this habit with the previous sense of excited anticipation, I decided to once again introduce a “day of indulgence” every one or two weeks, during which I plan to have some beer with vegan pizza or a burger from Beyond Meat.
Alongside these “days of indulgence”, I became very good at prepping my meals. Two years ago, I would always keep it simple to prep meals. I would buy chicken, lamb, beef, fish, vegetables and lentils. I would always prepare my meals two weeks in advance. As far as possible, I forewent pork (this is not a problem when one considers the conditions under which the animals are often kept and how they are fed). My meals comprised one-quarter meat, one-quarter lentils, and two-quarters of vegetables. These meals were accompanied by pesto sauces, herb butter, mayonnaise and different kinds of cheese (used to gratiné vegetables). I used parmesan to refine my lentil risotto. The philosophy was simple: fats could be consumed if the sugar consumed remained low. Nevertheless, deep-fried or marinated foods such as fries, fish fingers, and Wienerschnitzel were omitted. Such meals could only be included on a “day of indulgence”.
My “day of indulgence” aside, if I had exclusively stuck to my meal plans, I would not have had enough variety. Therefore, I also made salads as an accompaniment, garnished with nuts, kernels, eggs, and bacon. Cheese and sometimes some salami or bratwurst also had a place in my fridge back then. Due to the high protein in this meal, I considered a fried egg with cheese, bacon, and herbs to be good fuel for my strength training.
Fried eggs, cheese, and even bacon no longer have a place in my diet. Although I used to love these food items, I can now go without them quickly. More than anything, it is about your attitude. We need to change the way that we think. For example, when you desire carbohydrates, you should look at the issue regarding high-carb rules. High-carb is not a problem as long as fats are used sparingly. Thus, adding just a drop of olive oil to your salads or pasta is better than adding quantities that could fill a spoon. Even sauces containing coconut milk are not exactly low in fat, and in my case, this explained why I was only losing weight slowly despite eating vegan. Therefore, if you really wish to have a ” vegan-high-carb ” diet, choose sauces that are low in fat. Even with my preferred diet, which consists of “vegan-slow-carb” elements (such as pulses) and Mediterranean elements (such as nuts, kernels, olive oil, and a little wine), it is essential to reduce one's fat and oil intake to move closer to one's goals.
Our brain is sixty percent fat, so it is essential to look for so-called “good fats.” Nuts and oily fish, for example, contain vast quantities of omega-3 fatty acids.
The critical question is how much fat should be consumed. Which kinds of fats and foods should be consumed, and in what quantities, to achieve optimal cognitive function? “Nutritional advice, part 3, will explore these questions.
High-carb = rich in carbohydrates
With help from a short list taken from the book “Ernährungskompass” (“The Nutritional Compass”) (which can be found in this blog under the section entitled “books”), I will refer to what is known as recommendable and less recommendable carbohydrates. The quality of the carbohydrates is crucial. Carbohydrates should contain as many nutrients as possible.
It is important to note that combining a low-carb diet with a vegan one is possible. Those with high insulin resistance – whereby the body does not respond to a low-fat diet (which is rich in carbohydrates) – most likely benefit from a low-carb diet. It is also possible to improve one's level of insulin resistance with healthy carbohydrates and a nutritious, vegan diet. I could lose weight and minimise my insulin resistance level with both diet types.
Valuable sources of carbohydrates (listed in order of quality)
Protective sources of carbohydrates:
- Pulses – people who have the longest life expectancy, such as Adventists, people from Okinawa and some Mediterranean regions, eat significant quantities of pulses (including beans, lentils and/or peas)
- Quinoa – as with lentils, the amino acid profile of quinoa is worth noting
- Vegetables
- Fruit
- Groats, millet gruels
- Oats, millet seeds
- Whole-grain bread, bulgar wheat
- Sourdough bread
- Brown rice, wild rice
- White noodles are acceptable in small quantities
- Harmful (listed on a scale between acceptable in small amounts and explicitly harmful)
- Potatoes (acceptable in small amounts)
- Fruit juice (acceptable in tiny quantities due to the nutritious ingredients contained in it)
- Rice (Jasmine rice, in particular, includes a lot of sugar)
- White bread (contains almost no nutrients, just sugar)
- Fries (trans fats)
- Baked goods
- Crisps
- Sweets
- Soft drinks
I could forgo protein shakes as I gradually build muscle mass and include pulses in my diet. However, protein shakes are enjoyable. Experts recommend one gram of protein per kilogram of body weight. Anyone who exercises for over two and a half hours daily could consume two grams of protein per kilogram. My weight of over 80kg would mean a daily consumption of over 80 grams of protein. This sounds easier to achieve than it actually is.
Most people do not require two protein shakes per day. However, two to three protein shakes per day could benefit those struggling to gain weight. It can be a burden to constantly have to eat a lot to maintain one's weight, which is barely imaginable for those attempting to lose weight.