Hi- I'm new to all this and am trying to lose weight as well. I spoke to my nutritionist today about going vegan and she said it was a bad idea as it's VERY difficult to lose weight if you don't eat enough protein. Is this true?
I feel MUCH better when I don't eat dairy/meat/eggs, so it won't be a problem giving it up.(I hope) I think I'd probably have to take supplements, but I don't know where to begin. Any suggestions?
Hugs, Leigh

Hi Leigh

I hope you are OK.

I don't know too much about the topic in question but I really disagree with faddy diets. A protein rich diet is what the Atkins diet is and, whilst that does seem to help people lose weight, it has bad side effects, it isn't a healthy diet and the weight, apparently, doesn't stay off for long.

I would suggest the easiest way to lose weight is to eat healthily, eat only when hungry and eat smaller portions. But that is just my opinion.

Helen

Maybe you should find a different nutritionist, one you who does not support fad diets. If your nutritionist works at a gym, beware. When I worked at all gym, everyone was on the high protien, low carb bandwagon (not to imply that all are like that). You should read the book "Becoming Vegan" it is full of information. Maybe someone else can tell you who wrote it, but I can't remember at the moment.

I you do feel much better not eating meat, eggs, dairy, then you should listen to your own body, not what someone else thinks you should eat. The some goes for if you feel better eating those things (don't hate me for saying that please).

Hi- I'm new to all this and am trying to lose weight as well. I spoke to my nutritionist today about going vegan and she said it was a bad idea as it's VERY difficult to lose weight if you don't eat enough protein. Is this true?
I feel MUCH better when I don't eat dairy/meat/eggs, so it won't be a problem giving it up.(I hope) I think I'd probably have to take supplements, but I don't know where to begin. Any suggestions?
Hugs, Leigh
Not at you :)
This is the problem in my profession. Freaken 'professionals' only tell people what they themselves believe, not what is reality as far as the body is concerned!
Can't lose weight because you are vegan!?!? WHAT THE HELL IS THAT!
She is ASSUMING already that becasue you are vegan you are not getting enough protein. ARGGGGGGGGGGGGGGGGGGGGGGG!!! :wall: :wall:

I have hundreds of clients some vegatarian, some vegan and they ALL lose weight if that is their goal. The bottom line is you have to eat, and eat enough based on your exercise activity, professional lifestyle, age, current weight etc.....

I am vegan (http://www.wegetufit.com/files/Sequence_1.mov) nad can lose or gain weight whenever I wish.

For now, I would start with exercising often including weight training. When you are hungry..eat, but don't wait to long in between meals. try to eat every 3-5 hours.
Now what to eat....CARBS! at least 50% of your diet should be carbs. I fyou exercise alot, make it 55%. Sources of protein? Although I try not to eat much proccessed foods, I sometimes am limited in time. Sources of protein for you are soy shakes, temphe, tofu pups, boco burgers lots of dark green leafy veggies, soy milk, nuts, nut butters, whole grains, soy yogurt etc

Two good books! Eat to Live & any of Marilu Henners books.

Good luck!

I am soooo wound up now!:furious:

Well, I actually think that might be true - but it shouldn't matter, because even vegans do need to eat protein! When I first switched, I ate almost all carbs (bc my school dining hall didn't have any non-meat items other than pasta) and did gain quite a bit a of weight. Once I learned more about what I should be eating, and started adding protein to my diet, I lost all the weight I had put on and then some. Losing weight is really all about calories in vs calories out. If you eat fewer calories than you burn, you'll lose weight, plain and simple.

I really can't recommend www.fitday.com highly enough. Not only does it show you whether or not you're getting enough protein and fat and carbs and various vitamins and such, it encourages you not to overeat. When you're recording everything you eat in a day, you become much more conscious of things like portion sizes and too much junkfood.

Good luck!

~Hannah

P.S. Like others have said, find a new nutritionist - even if she might be right about the protein thing, you want someone who will support your veganism and help you make good food choices.

You can do a search on the American Dietetic Association webpage and find a nutrition professional who specializes in Vegetarian Nutrition (but only if you're in the US). You might find that helpful.

If you feel better eating vegan, I think that means a lot. You do need to watch your nutrition when you are trying to lose weight. Keep in mind that veggies are great sources of vitamins and fiber, but not calories, and try to make sure you have legumes and other protein sources regularly. There seem to be 101 theories on the best way to lose weight. For me (as a vegetarian) the secret was to simply eat when I was hungry (and not when I was tired, sad, angry, etc.). You can also try using smaller plates. But I don't think it's impossible to lose weight on a veg*n diet.

at least 50% of your diet should be carbs.

I thought it was even more than that:

5-10% of calories from protein
10-20% of calories from fat
Therefore at least 70% of calories from carbohydrates.

To the OP: Too much protein, like too much fat, is bad for you. Too much protein leaches calcium out of your body. At a certain point (I forgot what the number is, but when you're getting more protein than your body needs), no matter how much calcium you consume, your body can't absorb it fast enough to make up for what it uses up digesting protein. Therefore, the body starts taking it out of your bones. So, like some others said, I'd be getting a new nutritionist.

While I'm playing with numbers, ;)
All calories come from 3 sources:
protein - 4 calories per gram
carbohydrates - 4 calories per gram
fat - 9 calories per gram.

I read recently that alcohol might be its own calorie "group" and have 7 calories per gram, but I only read that in one place, so I don't know if I believe it yet (previously it was considered a carbohydrate, with 4 calories a gram)

(I refuse to call carbohydrates "carbs" or calories "cals")

EDIT: Oh, about the supplements. Vegans need to take B12 supplements. Probably about 2 or 3 mcg a day, but it depends on the individual. The US RDA is 6 mcg (I think?)

He's partially right. The lack of protein will keep a person from losing weight, but not because they're vegan. It's because protein helps give satiety and the more a person is satiated, the less a person is likely to binge and especially binge on the bad carbs like chips, cookies, etc. Less binges on the empty calories = more weight loss. The good news is that staitety is attainable on the vegan diet so no worries there. :D

I've found that the best combination is a bit of protein, a bit of fat and a bit of carbs (others here have given you the ratio that's best to shoot for). Protein can be found in beans, legumes, whole grains, veggies, tofu, tempeh, seitan. Fats (the heart-healthy ones) are in avocados, nuts, coconuts and olive oil and carbs are best if they're from whole grain sources like brown rice, millet, quinoa, steel-cut oats, etc. Center your diet around this stuff to keep you going through the day.

The other thing I've found is that breakfast is a MUST. A definate must. If your body is properly fueled at the start of the day, it's easier to remain statiated throughout the day. Skip breakfast, and no matter what you do, you'll never be able to feel truely satiated. I like starting my day with leftovers, but other good breakfast ideas are oatmeal with nuts and maybe fruit on it (with a bit of soymilk if you want), whole wheat toast with pb, a whole grain cereal with soymilk, soy yogurt with ground flax seeds in it, the possibilities are endless.

Some have found that having 5-6 smaller meals instead of 3 big ones is good, some have found that 3 main meals with 2-3 snack times in between (GOOD snacks like veggie sticks and hummus or a handful of nuts) keeps them going. Whichever method your body is best with is perfectly ok to use. Just make sure you keep eating the foods that help keep a person statiated. In the words of the immortal ZZ Top, "If you wanna run cool, you've got to do it on heavy, heavy fuel." :D

Hope that helps a bit. :)

I read recently that alcohol might be its own calorie "group" and have 7 calories per gram, but I only read that in one place, so I don't know if I believe it yet (previously it was considered a carbohydrate, with 4 calories a gram)


Alcohol is definitely 7 calories/gram. I have that from many sources. Most alcoholic drinks (other than pure spirits) also contain carbohydrates, though, which may explain your confusion.:shy:

read up on your own.

The China Study is an excellent nutrition study that took 27 years and millions of dollars. veganism repeatedly wins out as the healthiest diet for humans. it can prevent obesity, cancers, autoimmune diseases, and heart disease. your nutritionist is just a product of the dairy, egg, and meat industry funded education systems...vegetables provide more than enough healthy proteins for weight loss and a sustainably lifestyle.

Hi- I'm new to all this and am trying to lose weight as well. I spoke to my nutritionist today about going vegan and she said it was a bad idea as it's VERY difficult to lose weight if you don't eat enough protein. Is this true?


No.

Enough people have commented on the Atkins diet here, I don't think I need to add anything more.

---------------------
Here's the Okinawa diet (vegetarianized to cut out the fish stuff), or Asian Vegetarian way of eating--

--Use heart-healthy canola oil.
Start your lunch with a chunky, low-fat soup. If you do, you'll eat 20% fewer calories.

--Eat nine to 17 servings of vegetables and fruits daily. A diet rich in fruits and vegetables decreases your risk for heart disease, cancer, stroke, high blood pressure and obesity.
Fruits and vegetables are full of healthful nutrients -- but low in calories. They also contain antioxidants, which help protect you against free radicals.

--To boost your intake of fruits and vegetables...
--At breakfast, eat a fruit salad with cantaloupe, strawberries, blueberries and apples.
--At lunch, add vegetables like tomato, broccoli and celery to a salad.
--At dinner, make vegetable soup that includes onion, zucchini and carrots.

--Eat seven to 13 servings of whole-grain foods daily. Whole grains are rich in nutrients, antioxidants and fiber. These constituents decrease your risk for heart disease, stroke, diabetes and cancer.

Many different types of whole grains -- from amaranth, barley and bulgur to rice, triticale (a high-protein hybrid of wheat and rye) and wheat -- can be found in cereals, breads and pastas.
For maximum benefit: Choose breakfast cereals that contain at least 7 g of fiber per serving.

--Eat 2 to 4 servings of calcium foods daily. Calcium fights osteoporosis and may help prevent colon cancer, high blood pressure and premenstrual syndrome. Good plant sources of calcium include green, leafy vegetables... calcium-fortified soy products, such as tofu and soy milk... and calcium-fortified orange juice.
Important: Low-fat dairy products may not be the best source of calcium. The protein in dairy products may leach calcium from your bones.

--Eat 2 to 4 servings of flavonoid-rich foods daily. Blood levels of flavonoids -- beneficial compounds found in all plants -- are up to 50 times higher in the Japanese than in white Americans, according to a new study. A high-flavonoid diet may help prevent heart disease as well as breast, prostate and colon cancers.

Isoflavone-rich soy products contain flavonoid levels that are up to 1,000 times greater than those found in other foods.
Flaxseed contains high levels of lignans, which are similar compounds. Beans are another good source, followed by tea, onions and apples.

--To boost your intake of flavonoids and lignans...
Eat soy products twice a day. Choices include tofu, miso (a salty paste often used as a flavoring), soy milk, soy nuts and soy burgers.
--Take one tablespoon of flaxseed oil daily, or use it instead of butter or as a salad dressing.
--Drink three cups of tea daily.
--Emphasize flavonoid-rich fruits and vegetables, such as broccoli, kale, celery, onions, snow peas, turnip greens, apples, strawberries, grapes and apricots.

Eat one to three servings of omega-3 foods daily. Most Americans do not get enough omega-3 fatty acids. These dietary constituents protect your brain, arteries and immune system.
To boost your intake of omega-3 foods...
Add flaxseed to your diet. Mix it into pancake or muffin batter or other baked goods.

Drink fresh water. You need adequate hydration. But forget about the eight-glasses-a-day rule. Better: Drink enough so that your urine is clear to straw-colored, whether that's four or 12 glasses a day.
-----------------------------

I think this way of eating seems the most healthy out of any. Just make sure you get lots of variety in your diet, eat lots of fruits and veggies, whole grains, nuts and seeds. Make sure to exercise. Cut out sugary foods and sodas. You should be losing that weight in no time.

I agree with 4evergrounded, eat many small meals a day. It'll keep your energy level up all day, and keep your stomach smaller. I eat probably 6 times a day, mostly in 200-400 calorie amounts. It's easier on your system as well.

Congrats on wanting to be vegan and good luck!

Excess protein in your diet is stored as fat.

It's always the protein argument they use! It has been proven that weightloss is successful on a high carbohydrate, plant food diet. You can get all the protein you need from pulses, tofu etc. Why oh why do nutritionists think that the only protein source is animals. Grrrrrr!

Good luck to you!!

Hi- I'm new to all this and am trying to lose weight as well. I spoke to my nutritionist today about going vegan and she said it was a bad idea as it's VERY difficult to lose weight if you don't eat enough protein. Is this true? I feel MUCH better when I don't eat dairy/meat/eggs, so it won't be a problem giving it up.(I hope) I think I'd probably have to take supplements, but I don't know where to begin. Any suggestions?
Hugs, Leigh

1. If you eat a widely varied plant-based diet, then you will get plenty of protein (actually, we are talking about amino acids, of which proteins are built).
2. If you burn more calories than you consume, then you will lose weight. You must (unless you have green skin containing chlorophyll and can generate carbohydrates from photosynthesis).
3. The only supplement you'll need is B-12. Find a good veggie nutrition book for the details.
4. Find another nutritionist, hopefully one better informed.

Good luck! :bobo:

Let's not be fooled by the term "nutritionist". In Canada (not sure where you are from), and I think in the US as well (perhaps someone can verify), "nutritionist" is not a protected term and basically anyone off the street can call themselves a nutritionist. "Dietitian" on the other hand, is a protected term, and in order to become one, you have to have a four year degree, an internship, write an exam, and become registered in your province of practice (that's in Canada). Anyone not meeting these requirements cannot legally call themselves a dietitian, and is more likely to be reliable than a "nutritionist". This doesn't mean that no nutritionists know what they are talking about - they may have a four year Nutrition degree, without the internship. The only way to know is to ask them what their qualifications are (or check their office for their diploma).

Someone mentioned the ADA website - you can also look up a dietitian at the Dietitians of Canada website (www.dietitians.ca). Or I'm sure if you're not in the US or Canada, it is likely that your country has it's own similar type of site for dietitians in your area.

Excess protein in your diet is stored as fat.
Excess anything in your diet is stored as fat.

I had the same question when I first became a vegan, But I have managed to lose even more weight now that I am a vegan. I can give you lots of advice and help. My email is unice_lawrence @ yahoo.com. E-mail me and I will give you info. A good book is "SKinny Bitch" It actually has a diet for three weeks worth of meals. It is the book that made me a vegan in the first place.

Not at you :)
This is the problem in my profession. Freaken 'professionals' only tell people what they themselves believe, not what is reality as far as the body is concerned!
Can't lose weight because you are vegan!?!? WHAT THE HELL IS THAT!
She is ASSUMING already that becasue you are vegan you are not getting enough protein. ARGGGGGGGGGGGGGGGGGGGGGGG!!! :wall: :wall:

I have hundreds of clients some vegatarian, some vegan and they ALL lose weight if that is their goal. The bottom line is you have to eat, and eat enough based on your exercise activity, professional lifestyle, age, current weight etc.....

I am vegan (http://www.wegetufit.com/files/Sequence_1.mov) nad can lose or gain weight whenever I wish.

For now, I would start with exercising often including weight training. When you are hungry..eat, but don't wait to long in between meals. try to eat every 3-5 hours.
Now what to eat....CARBS! at least 50% of your diet should be carbs. I fyou exercise alot, make it 55%. Sources of protein? Although I try not to eat much proccessed foods, I sometimes am limited in time. Sources of protein for you are soy shakes, temphe, tofu pups, boco burgers lots of dark green leafy veggies, soy milk, nuts, nut butters, whole grains, soy yogurt etc

Two good books! Eat to Live & any of Marilu Henners books.

Good luck!

I am soooo wound up now!:furious:


I just had to respond to this...I so agree!
The dietician I went to see for some time was, imo, pretty much dense.

I mean I asked her if she thought a vegan diet'd be alright for me, just out of curiosity (since I had done my research pretty well before I asked her)..

and she just...well first of she said:
"no, in my opinion it's too extreme!"

The next week I told her how lots of people are vegan and have pretty normal lives.

her response:

"It's too extreme and you'll probably get lots of deficiencies."

me: "well you can get protei-"

"protein is my last concern..what about iron? calcium? etc."

so I told her where I'd get my iron and I told her about all the plant-based sources of calcium...including kale and how much calcium it contains per 100g.

dietician: Kale has xx amount of calcium?! Impossible! That can't be right! no..that must be a misprint or a lie..

:brood:
this is a professional dietician.

I then told her how I'd read it in just about every book and site I had been to.

Her final response:

"Well..yeah..well...you can't be 100% vegan!"

me: "I'm aware of that, but I can at least try to get as close as possible.."

*repeat the above about 30 times*

Needless to say, I stopped seeing her.

Not just because of the above but she treated everything in a textbook way leaving hardly any room for your own input etc.

I had the same question when I first became a vegan, But I have managed to lose even more weight now that I am a vegan. I can give you lots of advice and help. My email is unice_lawrence @ yahoo.com. E-mail me and I will give you info. A good book is "SKinny Bitch" It actually has a diet for three weeks worth of meals. It is the book that made me a vegan in the first place.

I **LOVE** that book, it's great! It has great nutritional advice and it explains it in language that's easy to understand.

I had the same question when I first became a vegan, But I have managed to lose even more weight now that I am a vegan. I can give you lots of advice and help. My email is unice_lawrence @ yahoo.com. E-mail me and I will give you info. A good book is "SKinny Bitch" It actually has a diet for three weeks worth of meals. It is the book that made me a vegan in the first place.
Excellent book, I highly recommend it!

hi, i want to say that i am currently reading Eat to Lie by Dr Joel Fuhrmnan. It is a vegetarian/ vegan lifestyle that achieves very great weight loss and optimum health.



his book is VERY informative and opens up your eyes to see why we have become the fattest nation.