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  Topic Review (Newest First)
10-02-2017 02:43 PM
Jamie in Chile
Quote:
Originally Posted by David3 View Post
This person is in successful recovery from an eating disorder. And yet you recommended that they try fasting - a gateway behavior back to anorexia.
If the OP had anorexia that is a good point, and in which case I would withdraw my suggestion to eat smaller portions and replace some meals with a piece of fruit. However, the OP has only said eating disorder generally, but not specified which one so I am not sure why you said "back to anorexia".

I agree with an evidence based approach but sometimes I think you sometimes go slightly too far. We can't expect every single poster on the forum to be able to have a scientific study to back up every single sentence they write.

The risk of providing imperfect information on a forum is a concern, especially where a person's health is concerned, but has to be balanced against the risk of doing nothing. If more of the information is helpful than unhelpful, that is arguably better than nothing at all and a person feeling perhaps shunned or disheartened by the low number of responses. When I posted 5 hours had gone by since the OP's "please help" and no-one else had offered any help (expect for one post that was more talking about a personal experience than specific reccomendations).
10-02-2017 12:13 AM
Spudulika
Quote:
Originally Posted by nitratedtofu View Post
Simply eat a small amount under your maintenance calories and be more active. If you refuse to see a dietician, at least try weighing your food for a short period to get an idea of what your intake is, and use a BMR calculator to get an idea of your maintenance amount.

Overall, good luck with your goals. Try to make them SMART goals (specific, measurable, achievable, result focused, and time bound), and chip away at it at a pace you're comfortable with.
Good points.
I use Cronometer to measure caloric intake: https://cronometer.com/#diary
10-01-2017 08:23 PM
David3
Quote:
Originally Posted by Jamie in Chile View Post
When I said carby I mean the types of foods that are considered more likely be associated with weight gain such as bread, potato and pasta rather than vegetables. The use of "carby" wasn't a very good choice of word. I wonder if eating more vegetables and salad might be a way to reduce weight, that is all. The choice of foods to reduce weight can go beyond their calorie content. As an example, if someone found a certain bread or pasta very tasty or slightly addictive they might scoff away a little beyond when they were full, wherase if someone didn't feel the same way about carrots they might eat less. Therefore, it might make sense to replace pasta with carrots to lose weight. It is just a suggestion.

I am not advising people to avoid any foods.

I never claimed that potatoes caused weight gain. That is false. I never said that.

Jamie,

1 slice of whole wheat bread only contains 69 calories: https://www.google.com/search?source....0.X7LoAGLqPx0 . Even on a restricted diet of 1400 calories per day, a person could eat 20 slices of bread per day. It's the high-fat spreads (butter, margarine) that cause weight gain.

Same with pasta: One cup of boiled whole wheat pasta only contains 174 calories: https://www.google.com/search?source....0.Avvy3fgpx-M. Even on a restricted diet of 1400 calories per day, a person could eat 8 cups of pasta per day. It's the high-fat add-ons (olive oil, butter, cream sauce) that cause weight gain.

Jamie, all mainstream vegan organizations recommend that people generously include starchy whole foods in their diet, such as beans, grains, and whole grain pasta. These foods are a principal component of healthy eating, not something to be minimized or marginalized:







Regarding fasting:
You may not think it's a big deal to recommend fasting to someone, but go back and re-read the OP's post. This person is in successful recovery from an eating disorder. And yet you recommended that they try fasting - a gateway behavior back to anorexia.


Potatoes:
Allow me to quote you, Jamie:
"You could try less potato and pasta in dinners, and more vegetables and salad with the minimum of carby foods if that will work for you."
Jamie, you advised the OP to minimize "carby" foods, like potatoes. By doing so, you implied that potatoes cause weight gain (or prevent weight loss).


The internet is filled with misinformation (accidental and deliberate) about healthy eating. I think that we have the responsibility to make VeggieBoards one of the few places where people find evidence-based information. This can only happen if we first educate ourselves well before advising others.

.
10-01-2017 05:49 PM
Jamie in Chile Also, your comment that ignoring hunger is unsustainable makes more sense if someone has to ignore hunger in order to maintain weight but that is not what we are talking about, we are talking about losing weight. Ignoring hunger, or fasting, can produce results in days or weeks sometimes and so once you've reached a target weight you no longer, after possibly (hopefully) a fairly short time, have to ignore your hunger.

I agree that it's uncomfortable, though. I also worry when I suggest someone considers this that advising someone to fast could cause them to become irritable (annoying others) or losing energy to do their daily tasks which could even be dangerous or a health risk in a worst case scenario, or maybe I'm being paranoid.

When I did it I made some simple rules like eat nothing from 11am to lunch, or from 3pm to dinner. It wasn't like I was starving myself. Anyway, it worked for me.
10-01-2017 05:39 PM
Jamie in Chile
Quote:
Originally Posted by David3 View Post
Hi Jamie,

Beans, whole grains, vegetables, and fruits are the foundations of healthy vegan diets: http://www.kphealthyme.com/Healthy-E...ased-Diet.aspx. Three of these food groups (beans, whole grains, and fruits) are "carby" (carbohydrate-rich). If you are advising people to avoid these foods, then how do you propose that people obtain sufficient protein and other nutrients?

Also, Jamie, why are you claiming that potatoes cause weight gain? Potatoes are rather low in calories - one pound of potatoes only contains 347 calories: https://www.google.com/search?source....0.ekEfu0WTbIc . Even on a restricted diet of 1400 calories per day, you could eat 4 pounds of potatoes per day. As long as you're not frying the potatoes (oil is high in calories), or eating the potatoes with butter/cheese/cream (also high in calories), then potatoes are a low-calorie dish.
.
When I said carby I mean the types of foods that are considered more likely be associated with weight gain such as bread, potato and pasta rather than vegetables. The use of "carby" wasn't a very good choice of word. I wonder if eating more vegetables and salad might be a way to reduce weight, that is all. The choice of foods to reduce weight can go beyond their calorie content. As an example, if someone found a certain bread or pasta very tasty or slightly addictive they might scoff away a little beyond when they were full, wherase if someone didn't feel the same way about carrots they might eat less. Therefore, it might make sense to replace pasta with carrots to lose weight. It is just a suggestion.

I am not advising people to avoid any foods.

I never claimed that potatoes caused weight gain. That is false. I never said that.
10-01-2017 05:53 AM
silva A good diet includes unrefined carbohydrates as well as beans.
Amandas diet sounds pretty good from the snippet shared, I'd look for added oils and learn to saute in liquids, avoiding oil. You'll get enough fat and a better balance of omegas from foods like nuts and seeds. Better to add olives to a salad, even some cold pressed oil in the dressing, than cook with oil.

If you follow a mostly whole food plant based diet--including beans and carbs!-- it isn't hard to shed extra weight. the goal is a healthy lifestyle so if you can be patient you'll lose it and keep it off for life. Slow and steady wins the race!

I'd really recommend reading Eat to Live by Dr Joel Furhman and 21 Day vegan weight kickstart by Dr Neal Barnard.

Here are some complete nutrition based suggestions-
http://www.kphealthyme.com/Healthy-E...ant-based-Diet
https://www.forksoverknives.com/
http://www.pcrm.org/kickstartHome/mealplan/week-1
09-30-2017 07:48 PM
David3
Quote:
Originally Posted by Jamie in Chile View Post

Your body has evolved to hang on to that extra weight incase of famine, so you have to ignore.override your body's hunger signals.

!

No, Jamie, ignoring hunger is uncomfortable and unsustainable.

Weight loss does not require living with hunger. It only requires a switch to healthier food choices, with a lower average calorie-density. Moderate exercise is also important (whether or not you are trying to lose weight). A Registered Dietitian can help you to plan this healthier way of eating.
.
09-30-2017 07:35 PM
David3
Quote:
Originally Posted by Jamie in Chile View Post

You could try less potato and pasta in dinners, and more vegetables and salad with the minimum of carby foods if that will work for you.

!

Hi Jamie,

Beans, whole grains, vegetables, and fruits are the foundations of healthy vegan diets: http://www.kphealthyme.com/Healthy-E...ased-Diet.aspx. Three of these food groups (beans, whole grains, and fruits) are "carby" (carbohydrate-rich). If you are advising people to avoid these foods, then how do you propose that people obtain sufficient protein and other nutrients?

Also, Jamie, why are you claiming that potatoes cause weight gain? Potatoes are rather low in calories - one pound of potatoes only contains 347 calories: https://www.google.com/search?source....0.ekEfu0WTbIc . Even on a restricted diet of 1400 calories per day, you could eat 4 pounds of potatoes per day. As long as you're not frying the potatoes (oil is high in calories), or eating the potatoes with butter/cheese/cream (also high in calories), then potatoes are a low-calorie dish.
.
09-30-2017 02:47 AM
nitratedtofu I agree with what David said. Weight loss doesn't have to be black magic, or involve masochistic rituals like water fasts. Simply eat a small amount under your maintenance calories and be more active. If you refuse to see a dietician, at least try weighing your food for a short period to get an idea of what your intake is, and use a BMR calculator to get an idea of your maintenance amount.

One thing: many people I see work out for maybe 30 minutes to an hour and burn maybe 300-400 calories best case (unless you're running at a decent pace for that time). I find being more active in general during the day (walking places where it's feasible, taking the stairs, playing with your kids, etc.) is more effective at burning calories. Obviously try to exercise with a purpose as well, but I did landscaping for a few years, didn't work out at all, smoked, and literally could not eat enough to gain weight (I was doing meal prep and was preparing 3,500 calorie days... lol). Now I can maintain weight running/doing calisthenics 6x a week at 2400 calories, since my job is much less physically active.

Overall, good luck with your goals. Try to make them SMART goals (specific, measurable, achievable, result focused, and time bound), and chip away at it at a pace you're comfortable with.
09-29-2017 07:41 PM
David3
Quote:
Originally Posted by Amanda Soares View Post
I transition to vegan cold turkey a little over a month ago. I'm 5 7 and weigh up my most 163. I haven't lost anything. I've gone up and down between two pounds but that's what I normally do. I want to be an average of 145 or less. For my breakfast I usually will have a banana or berry smoothie with flaxseed and for my lunch I'll have a wrap or a salad of some sort that incorporates beans and lots of veggies, for dinner I have made many different recipes including sweet potato and black bean chili, whole-grain pasta with tofu Bolognese, vegan tacos, veggie burgers that I made myself, ECT. I did come from an eating disorder of 10 plus years so I'm not sure if it's taking me longer because of this. I'm starting to think all my hard work and effort has been for nothing minus of course the compassion for the animals. I do not overeat and I also feel like I do not under eat. I've looked at various YouTube videos of things to not do when you're vegan if you want to lose weight and I feel like I'm covering most of the stuff I'm supposed to cover. I eat minimal processed foods but will incorporate them every once in awhile, and I eat all raw foods until I get home and then I have a cooked dinner. I really can't eat just all raw. That will not work for me. What is going on? Have I not given it enough time? Most people I see that lose weight have lost it much faster than a month. Please help.

Hi Amanda,

Have you thought about making 1 or 2 appointments with a Registered Dietitian? They can quickly help you to find the "hidden calories" that may be preventing you from losing weight. They can also help you to plan a vegetarian/vegan diet that is satisfying, and that supports your weight loss goals.


In the United States, you can find a local Registered Dietitian through this website: http://www.eatright.org . Just click on the "Find an Expert" button, located in the upper-right-hand portion of the webpage.

In the U.K., you can find a local Registered Dietitian on the Freelance Dietitians website: http://www.freelancedietitians.org/

In New Zealand, you can find a local Registered Dietitian through the Dietitians New Zealand website: http://dietitians.org.nz/find-a-dietitian/

In Australia, you can find a local Accredited Practising Dietitian through the Dietitians Association of Australia: https://daa.asn.au/find-an-apd/

In Canada, you can find a local Registered Dietitian at the Dietitians of Canada website: http://www.dietitians.ca/Find-a-Dietitian.aspx .

In the Nederlands, you can find a local Registered Dietitian at http://www.nvdietist.nl/ .


Fasting and/or avoiding beans (as recommended in earlier posts) are probably not good solutions. Fasting may be especially risky for you, since you are in recovery from disordered eating. Beans are recommended by all mainstream vegan organizations, and are an excellent source of protein, iron, folate, and fiber.

http://www.vrg.org/nutrition/iron.php

https://www.vegansociety.com/resourc...ican-bean-rice

http://www.veganhealth.org/articles/protein
09-29-2017 11:18 AM
Jamie in Chile Could you just fast for a while, eat even smaller portions and replace some meals with a piece of fruit for a week or a month. Just make sure you get enough energy to be alert enough to do the things you need to do safely. Once you've reached your target weight, you can do as you are now. Alternative is do more exercise, but make sure you eat the same food, not more.

You could try less potato and pasta in dinners, and more vegetables and salad with the minimum of carby foods if that will work for you.

Don't snack at all while trying to lose weight unless you really do feel weak - but perhaps you're already doing this.

Your body has evolved to hang on to that extra weight incase of famine, so you have to ignore.override your body's hunger signals.

When I was a meat eater, it was becoming increasingly hard to lose weight and I did find it easier eating vegan but I still had to make an effort and was probably hungry and ignoring it 5% of the time.

Perhaps you already know all of this, and are hoping for some magic vegan solution, but I don't think there is one. Or if there is, I don't know it. Good luck!
09-29-2017 07:09 AM
Knowtions In Motion I switched overnight to a juice fast, then a whole foods plant-based method of consumption paying close attention to mucus forming foods, eliminating all caffeine, gluten, and alcohol as well as the animal flesh and by-products. I lost 110 lbs. the first year, but didn't keep up with pounds and how fast they fell off, as I was only aiming for improved health, as my decision to change my eating habits was first prompted by a medical emergency. It was either change the diet or lose some organs you were born with for a damn good reason.

I later became much more relaxed in my eating and started adding more beans, nuts, soy products, fake store-bought meats, breads, eating out more and getting things like french fries, onion rings, tater wedges, pizzas with gluten-filled crusts, no cheese and lots of sauce and veggies, etc., etc. and very quickly put 30+ lbs. back on.

I had to go back to the whole food plant-based methods and incorporate more juices and such back into my days. I can pack a whole heck of a lot of food and nutrients into one quart of juice...and then use the pulp to create tasty flat breads with only the ingredients my body works well with. Nothing goes to waste...most especially me. lol

I also benefit more when I choose to move in fun ways each day, like on my mini-trampoline, dancing with my hula-hoops, spending time walking and gardening in nature, or foraging for wild sustenance. Breathing techniques along with my fork and daily fun movement have been miraculous, to say the least.

Stress is another key issue. When I stressed about my consumption habits, my weight, etc. and tried to keep it only a certain way, it created more issues than it solved. Then add the stress of trying to share with loved ones what I learned happens ethically in the animal industries with other hard core food addicts who have absolutely no interest in changing their consumption habits, nor in giving a damn about other living things, is how it felt to me. Stress to the max, and then some.

Those are the moments I learned the greatest lessons as it applies to my biology. I've learned we each have to learn how to accomplish that on our own...period. No matter how much we read or what we're told by numerous professionals and such, we have to figure out our own combinations for our own optimal health. Others can certainly help and provide their hard-learned experiences, but it all comes back to cell-ph. Cell-ph help and cell-ph care at its finest, from the inside out. Patience, my friend. All good things take time, from my experiences.
09-29-2017 06:10 AM
Amanda Soares
Vegan for a little over a month and no weight loss.

I transition to vegan cold turkey a little over a month ago. I'm 5 7 and weigh up my most 163. I haven't lost anything. I've gone up and down between two pounds but that's what I normally do. I want to be an average of 145 or less. For my breakfast I usually will have a banana or berry smoothie with flaxseed and for my lunch I'll have a wrap or a salad of some sort that incorporates beans and lots of veggies, for dinner I have made many different recipes including sweet potato and black bean chili, whole-grain pasta with tofu Bolognese, vegan tacos, veggie burgers that I made myself, ECT. I did come from an eating disorder of 10 plus years so I'm not sure if it's taking me longer because of this. I'm starting to think all my hard work and effort has been for nothing minus of course the compassion for the animals. I do not overeat and I also feel like I do not under eat. I've looked at various YouTube videos of things to not do when you're vegan if you want to lose weight and I feel like I'm covering most of the stuff I'm supposed to cover. I eat minimal processed foods but will incorporate them every once in awhile, and I eat all raw foods until I get home and then I have a cooked dinner. I really can't eat just all raw. That will not work for me. What is going on? Have I not given it enough time? Most people I see that lose weight have lost it much faster than a month. Please help.

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