In this series "Big Portions - Lean Body", I am sharing my secret of how can I eat so "much" and yet be so lean. My bodily constitution usually gets the comments "she is too thin" and "it must be she eats nothing". On the other hand, my meal sizes get the comments "that's too much food" and "how can she eat so much?".
What's the secret?
I am following a couple of basic principles that are enjoyable and that provide me enjoyment in my diet, my body and exercising:
- The low fat raw vegan diet
- Digestive rest in between meals
- Daily exercising
- Sufficient sleep
And while all of these principles are important, in this blog post we are going to dive in into the first one: the low fat raw vegan diet.
My diet consists of fresh fruits, vegetables and some nuts and seeds. My main calorie source is whole, fresh, ripe, sweet fruit and it makes the majority of my diet. Right after the fruit comes easy to digest vegetables and then lastly, small amounts of nuts and seeds. Since my calorie source provides the cleanest fuel – mostly simple sugars - is one of the factors that provides that "big" sizes of my meals maintain my lean body. And I am putting that big in the quotation marks since these meal sizes are actually normal on a fruit-based diet and just look big from the perspective of the standard diet.
Fruits and veggies are water rich, so, as I like to give a picturesque explanation, the calories in fruits and veggies are "diluted". This means that more bites are needed to intake the same number of calories as from the less bites of some food that is poor in water. Then, fruits and veggies contain less fat than any other food and fat is the most calorie-rich macronutrient.
Let's take the meal from this video as an example. Here we have 2 kg/ 4.4 lbs. of bananas – 650 g/ 23 oz of peels, that is 1 350 g/ 3 lbs. of the edible part, which is 1 200 kCal. Since I eat twice a day and my daily calorie needs are around 2 000 kCal, this is an appropriate meal for me.
And these 1 200 calories can be found in only 450 g/ 16 oz of a chicken wing-French fry meal.
What is a downside of those 1 200 kCal in that chicken wing-French fry meal is more than 70 g/ 2.5 oz of fat, many of which are saturated and all of which are cooked which makes them carcinogenic. The same calorie count from bananas gives only 4.5 g/ 0.15 oz of fat.
Why is this important and how does this fat negatively impact the metabolism and bodily figure?
A study done by the Physician Committee for Responsible Medicine from Washington DC showed that dietary fats slow down the metabolism. This is not a surprise if we take into consideration what physiology tells us: dietary fats make the blood more viscous and this impedes the uptake, transport and delivery of oxygen from the lungs to the cells. Without sufficient oxygen, cells have a lowered capability to burn the fuel.
But there is even more to this story. Let's compare the vitamin and mineral profiles of these two – same calorie count - meals.
- Beta-carotene: 9 times more in bananas
- Vitamin C: 4 times more in... of course, bananas again.
And now let's take a look at much needed base minerals:
- Magnesium: 3:1 for bananas
- Potassium: 2.7:1 for bananas
But, how much sense does it make to compare minerals?
I mean, how much bio-available are cooked minerals anyway?
But, that's a topic for another time.
I hope these blog post and video are informative and useful to you. If that's so, please share them and leave your comments down below.
Learn how to organize, prepare and serve healthy, tasty and nicely looking meals on a low fat raw vegan diet through recipes, explanations, beautiful photos and advice with one of the
"Health Glows" meal plans.
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