Hottest diet trend | Low-fat plant-based vegan diet | screw ups-don’t do this

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2021 Diet trend: The Low-Fat Plant-Based Diet. What it is and how to incorporate it (and how not to screw it up).

A low-fat, plant-based diet is really HOT right now, but people are confusing low-fat with limited fat and no-fat. You can and should eat nuts, peanut butter or a nut butter, and avocados regardless of what diet you're on.

A plant-based diet that consists primarily of whole grains, beans, greens, nuts, seeds, and fruit, with limited amount of animal products is a lower fat diet, because animal products contain a lot of fat, specifically, saturated fat. Even the leanest of animal proteins, contain quite a lot of fat compared to a whole-food plant diet. By limiting all foods from animals, such as beef, turkey, fish, chicken, pork, eggs, and dairy, you’re automatically eating less fat, which are some of the most harmful fats.

On multiple social media platforms, those trying to incorporate a low-fat plant-based diet, think they need to avoid avocados, nuts and seeds, because those are high-fat foods. Fats from avocados, nuts and seeds are healthy plant fats and absolutely should be eaten every day, but in moderation, because they are also high in calories.

We need healthy plant fats in our diets to keep our joints moving, our skin soft, and our hair silky, so make sure to eat whole-fat plant foods. On a low-fat, plant-based diet, it’s advised to limit or omit animal foods from our diet, and, avoid oils. All oils, not just tropical oils, like palm oil and coconut oil, should not be consumed.

Oils are processed foods, and processed foods are deleterious to our health, and, yes, that includes olive oil. Unless you’re eating an olive, the oil that’s been separated from the olive is harmful. Anytime you take a food and remove parts of it, like the fiber from an orange to make orange juice, it is no longer the same product from the earth, and is processed.

How to make the change from a meat-centered diet to a low-fat plant-based diet
When I advise people to make dietary changes, small changes over a period of time, like 4-6 weeks, tend to stick best. One easy switch is to make a fruit smoothie with vanilla vegan protein powder, unsweetened almond milk, and a teaspoon of almond butter (healthy fat), for breakfast. After a few weeks, swap out one of your meat-based meals for a hearty vegetable soup or salad. Then try reducing the amount of animal protein in another meal. For instance, if you normally eat four ounces of steak or chicken with dinner, eat two ounces.

Below is a list of vegan substitutes:

Parmesan cheese nutritional yeast
Cow’s milk unsweetened almond, soy, oat, coconut milk
Dairy yogurt coconut yogurt
Dairy cream coconut cream

Below is a list of oil substitutes:

Fried flour tortillas Baked Corn tortillas
Oil to fry foods stir-fry with a small amount water or broth
Oil in desserts creamy almond butter

Once you get the hang of the new diet, you may want to make more elaborate vegan dishes like vegan zucchini lasagna, kung pao tofu with vegetables and zoodles, or, my favorite: vegan corn tacos with guacamole, black beans, red bell pepper, salsa, cilantro and coconut yogurt.

Here's a vegan smoothie recipe:

a vegan egg-free breakfast:

vegan sugar-free ice cream:

dairy-free, sugar-free chocolate milk:

Oil-Free Vegan Sweet Potato Crisps with Kale Chips & Tahini Dressing

Creamy vegan pumpkin soup:

Broccoli with creamy guacamole dressing, cumin-dusted chickpeas, dried cranberries, walnuts & vegan chorizo bits

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Good source regarding fats:
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