If so, don't despair, there's probably a reason for it.
I've seen many people complaining about weight gain when they switch to this kind of diet, but they fail to address why it happens.
First of all, most people on a standard diet don't eat much dietary fiber.
When someone who is not used to getting so much fiber (as there is in whole plant foods) starts this diet, they can experience some digestive issues like gas and bloating, until the body adjusts.
Secondly, many people on a standard diet, eat too much fat and protein and not enough carbohydrates. Carbohydrates are stored in the body as glycogen, in the liver and muscles, and they need water in order to be stored, which leads me to the next point...
Third, fruits, vegetables and whole starches are very rich in water, as well as in carbohydrates. As I said before, excess carbohydrates that are not used as immediate energy are stored in the body in the form of glycogen (which adds some virtual weight to your frame).
Forth, since a "whole foods, low fat, plant based diet" is less calorie dense (less calories per weight) than a higher fat diet, we typically eat a greater amount of food in order to reach our caloric needs, which adds bulk to our stomach.
And finally, if a person comes from a calorie restrictive diet or an eating disorder background, it's absolutely normal to put on weight. The body actually NEEDS that weight in order to recover and restore its inner balance.
The combination of high carbohydrates, high water and high fiber intake may cause some fluid retention in some people, which should adjust and get back to normal within a couple of weeks.
The amount of weight gain that a person can experience vary a lot, and can be anywhere from a couple of hundred grams to a couple of kilos.
Even my weight sometimes fluctuates as much as 3-4 kg during the day, and I'm at a normal weight, so for an overweight person it could even be more than that.
I emphasize that if someone gains some weight in the beginning it could be normal, but you have to be objective about it.
I always say that the best scale is the mirror. The scale can tell you whatever number it wants, but if you look at yourself in the mirror you can judge things more accurately.
If after a couple of weeks you see yourself still gaining weight, you are probably eating too much fat and/or calories for your activity levels, and should go back to the calorie density principles, in order to get back on track.Also, DRINK PLENTY OF WATER! which aids to optimal digestion and also helps reduce the water retention in the body (as counter intuitive as it may sound!)
What was your experience when switching to a low fat vegan diet? Did YOU gain weight?
Another reason is the liver's storage capacity. The storage capacity of the liver will hold 250 to 500 calories of glycogen depending on gender, fitness, metabolic health, and how long they have been on a HCLF lifestyle. So therefore, if your liver is empty, most ppl can consume 500 to 1000 calories of fruit (50% fructose) at any one time. Fructose has to be processed by the liver, while glucose does not that is why it is double the storage capacity. If you consume more fructose than the liver can store as glycogen, the liver will convert extra fructose to triglycerides (FAT). If that point is reached then you have similar issues as if you ate fat. What to do? The liver's glycogen supply is used before the muscles so it will empty again depending on the person's burn rate in about 3 to 4 hours. By spacing out fruit consumption and limiting consumption of fructose at any one time to one's liver capacity, most issues of weight gain and water retention will disappear. I changed my plan to consume 1200 cal smoothie right after a half a watermelon (800cal), and my weight plateaued and my body started holding on to water despite eating the same 3500 cals/day and doing the same amount of exercise. I was about to go back to a HFLC diet when I watched Plant based athlete and had me think about smashing so many carbs at one time. Without changing anything else other than spreading out my fruit carbs, my weight is dropping like crazy again.
ReplyDeleteThanks for your valuable input, Billy.
ReplyDeleteI didn't specify it, but yes, all what you said is true. The liver can store up to ~120 g (worth ~480 kcal) of glycogen, so that surely adds up, taking into account that every gram of glycogen needs about 3 g of water in order to be stored (120 g of glycogen x 3 g of water = 360 g, and that's only the liver glycogen!)
I also agree that it's not wise to "smash down" huge smoothies all the time, unless one is very physically active.
Super high fructose fruits like dates and other dried fruits are better to be limited as well, in my opinion.
Your experience is very interesting!
Thank you very much for sharing,
Martin