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One can follow all kids of diet plans while on a vegan diet. But the vegan diet itself has several different types to it. Although the two most essential factors in going vegan are- the motive to stop animal exploitation and eat more clean plant-based diet, here are the other most popular vegan diets. Whole grain diet: The whole grain diet highlights the importance of eating more wholesome foods. These fruits are high in fiber, leaving you feel fuller for longer. They are rich in nutrients so you end up getting more nutrients and less calories. Many whole grains are naturally gluten-free giving an advantage to those with celiac disease. What can you eat: Brown rice, quinoa, whole grain pasta, corn/whole wheat tortilla, oats, legumes. Fruits mostly of all sought. Those with celiac diseases are recommended to consume more of citrus fruits.

80/10/10 Low fat Diet: This one is similar to the High carb-Low fat (HCLF) diet. The numbers 80/10/10 simply mean that 80% of your calories should come from carbohydrates, 10% from proteins and 10% from fat. These ratios come from the book written by Chiropractor Dr. Douglas Graham. He explains that majority of our nutrition must come from eating raw, high fiber food items. Therefore, this diet is also known as Raw food-low fat diet. What can you eat: Fruits, green vegetables (preferably uncooked ones like lettuce), seeds like chia, papaya, nuts- walnuts, and almonds and so on.

High fat: Vegans who want to follow a keto pattern of dieting can opt for this diet. In order to adhere to a vegan-keto diet, limit your intake of carbohydrates to less than 50-70grams per day. Fats and proteins are essential components of this diet. About 70% of your total calorie intake must come from fats. Consuming enough proteins might be challenging in a vegan-keto diet but it is possible by opting for vegetables with maximum protein content. What to eat? : Fruits like avocados, peaches, watermelon, muskmelons and berries, literally all kinds of berries that you can think of! They are flushed with Vitamin C and fibers. Vegetables: Broccoli, bell peppers, spinach, mushrooms. Nuts like almonds, walnuts and items like flax seeds and tofu are rich sources of fat.

Raw till 4: As the name suggests the raw till 4 diet advocates eating raw fruits and veggies till 4 pm and post that one can resume eating a cooked meal. This way you restrict your intake of junk and processed food or a long time of the day. Eating food rich in fibers might keep you full enough to abstain from consuming heavy meal for dinner. The diet also explains how consuming the right calories is more important than calorie restriction. What to eat? : All kinds of fruits and vegetables in their raw, uncooked forms. Post 4pm any healthy cooked vegan meal.

Disha Surwase
March 4, 2020, 9:13 a.m.

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