Progress report on my low fat vegan diet
For those of you interested, here is an objective and subjective progress report on the low fat vegan diet I started on July 16, 2007. For the 20+ years prior I had been on a lacto/ova vegetarian diet with occasional fish.My eating plan consists of whole starches (grains/legumes), vegetables and fruits. With some exceptions, I eliminated canned and packaged foods, refined sugars and all added fats/oils, including the so-called good oils like olive oil. I do add ground flax seeds to morning foods to get Omega 3/6 fat. I get about 10% of calories from fat.
The only supplements I take are a B12 vitamin, Saw Palmetto (for an enlarged prostate) and an enteric baby aspirin daily. I take no prescription drugs regularly.
I have averaged 150-200 miles per week on my bents during this period and lift weights 2 times/week.
I have eliminated most engineered bike foods including Gatorade, granola bars and Clif Bars, etc. I drink fruit juice flavored water or water with Nuun, on the bike and get my on bike calories (and electrolytes) from pretzels, sometimes Nuun, fruits and veggies that I carry along or buy at grocery stores. I have done 2 hot weather Centuries like this without a problem with cramping, etc. I will probably eliminate the Nuun entirely.
Objective results over the two month period:
o Total cholesterol dropped from 220 to 167.
o Weight dropped from 192 to 177.
o Blood pressure has actually increased for reasons I can't explain. I am going to continue to track. Think this is just a blip due to some life stresses I'm dealing with.
Subjective results
o I sleep much more soundly and wake more refreshed in the am. I didn't anticipate this. This is a terrific plus.
o I climb better on my bents and my recovery period after long rides is better. Alas, I am not faster, but seem to have more endurance.
o I eat in restaurants less frequently, but when I do, getting meals that conform to my plan is a hassle, but not too bad.
o Eating at friends homes is a bit awkward, but I notify in advance and it works okay. My new eating plan generates dinner conversation.
o I am increasingly convinced that much of the literature on protein needs is hogwash. My cycling has, if anything, improved. I get about 40 grams of plant protein/day. We will see if performance is sustained over the long haul.
o I don't miss added oils, processed, canned and packaged foods, or dairy foods. I do crave desserts that I've foregone.
In sum, I am very pleased thus far. I am a bit surprised how easy this transition is, but that could be because I started from a vegetarian base. I will make this a lifelong commitment along with bent riding.
