Recently turned vegan and feeling weak - VeggieBoards
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#1 Old 06-10-2016, 12:03 PM
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Recently turned vegan and feeling weak

Hi there,

I was a vegetarian for about 6 months before moving onto veganism around six weeks ago. Before then I was pescetarian for a year or so.

I'm looking for some advice please.

Basically I'm not feeling well. I'm looking pale, I'm feeling very tired and just generally lacking energy.

To give you some idea of what I'm eating, I generally have a banana or two in the morning; two wholemeal wraps with a mixture of beans and onions, peppers that kind of thing, some carrots with hummus for lunch, nuts and an orange; a snack of some toast with peanut butter and another piece of fruit or something and then something like beans and rice with veg for my evening meal. I often snack on nuts as well. I have a vitamin d3 and vitamin b12 supplement in the morning.

Generally I eat fairly well I think.

Where do you think I could be going wrong with my diet? What could I add to it? Could it be a case of not getting enough calories or protein? How about omega 3's?

Any advice would be greatly appreciated.
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#2 Old 06-10-2016, 12:24 PM
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Hard to tell without knowing how big your portions are and without knowing how active of a person you are.
You can use something like MyFitnessPal to calculate your calories, protein, etc.

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#3 Old 06-10-2016, 01:17 PM
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I would definitely be curious how many calories you are consuming. You eat a lot of the same stuff I eat and I struggle not to eat too many calories.
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#4 Old 06-10-2016, 01:44 PM
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Well I think usually I would be eating around 2000-2200 calories probably, thought I'm not totally sure not that.
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#5 Old 06-10-2016, 03:00 PM
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It is almost always too few calories. Vegan food is high in bulk low in calories.
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#6 Old 06-10-2016, 03:09 PM
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Spinach, cauliflower, cabbage, broccoli, kale. everything with green leaves?

My usual answer: I have never heard a convincing reason to eat meat.
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#7 Old 06-10-2016, 04:17 PM
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I used to have low energy as well, and then I cut out sugar, wheat flour (refined and whole) and white rice, but not oil or salt. Oil is pure fat and you need that for energy. I buy hummus which contains oil but other than that all the oil I consume is used to roast or saute vegetables, so I allow oil and salt but that doesn't mean I eat potato chips.

Eat a lot of starchy food, tubers and brown rice, ..complex carbs...such as roasted diced potatoes (spores removed!) coated in basting oil and salt/seasoning (I use cajun seasoning which is salt, red pepper, black pepper and garlic) with brown rice, beans, browned tofu and steamed/sauteed dark leafy green.
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#8 Old 06-10-2016, 05:02 PM
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Hi Richard,


At least once a month on VeggieBoards, we hear from someone asking this exact same question.

As with any physical problem, it's good to have your doctor rule out any medical conditions.

Your food choices look varied, which is good. You're taking vitamin B12 and D3, also good.


The most likely reason for your hunger is simple lack of calories. Not eating enough calories is one of the most common mistakes made by new vegans. This mistake is very easy to make, because vegan staple foods (legumes, whole grains, fruit, vegetables) are low in calories, compared to high-fat dairy products (cheese, ice cream). On a low-fat vegan diet, it's possible to eat until you're full, yet still not get enough calories.

Here's how to fix it.

First, use a calorie-requirements calculator to estimate your calorie needs: http://www.mayoclinic.org/healthy-li...r/itt-20084939

Next, just remember this calorie rule-of-thumb:

One cup of cooked beans/legumes contains about 230 calories

One cup of cooked grains/pasta contains about 190 calories

One cup of fresh (not dried) fruit contains 40-100 calories

One cup of non-starchy vegetables contains 5-40 calories

One cup of nuts or seeds contains 650-1000 calories


For example, I need to eat about 2500 calories per day to maintain my weight. Can you see how much beans, grains etc. I have to eat to do this? I have to stuff myself! Including nuts, nut butters, and/or seeds in your diet is an easy way to make sure you're getting enough calories.
.

_________

Specific recommendations for a healthy diet include: eating more fruit, vegetables, legumes, nuts and grains; cutting down on salt, sugar and fats. It is also advisable to choose unsaturated fats, instead of saturated fats and towards the elimination of trans-fatty acids."
- United Nations' World Health Organization
http://www.who.int/topics/diet/en/
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#9 Old 06-10-2016, 05:46 PM
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Quote:
Originally Posted by nebula View Post
I used to have low energy as well, and then I cut out sugar, wheat flour (refined and whole) and white rice, but not oil or salt. Oil is pure fat and you need that for energy. I buy hummus which contains oil but other than that all the oil I consume is used to roast or saute vegetables, so I allow oil and salt but that doesn't mean I eat potato chips.

Eat a lot of starchy food, tubers and brown rice, ..complex carbs...such as roasted diced potatoes (spores removed!) coated in basting oil and salt/seasoning (I use cajun seasoning which is salt, red pepper, black pepper and garlic) with brown rice, beans, browned tofu and steamed/sauteed dark leafy green.
What are potato spores?
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#10 Old 06-10-2016, 06:15 PM
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Originally Posted by LedBoots View Post
What are potato spores?
https://www.google.com/search?tbm=is...ore&gws_rd=ssl

They are deadly. I was puking my guts out one time from eating one. In those pictures the spores are huge but usually all potatoes have at least one small spore at the end that needs to be removed. I have this Oxo potato peeler with a little scooper on the end and I scoop every dot off of a potato before dicing it, so first I wash the potatoes, then 'scoop' them, then chop them up, then add the basting oil and seasoning. After scooping them they look like a cratered asteroid.
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#11 Old 06-10-2016, 06:19 PM
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Woah, I've never heard of these. That's scary. Potatoes are a huge part of my diet so I'm lucky I haven't found one. hehe

And to the OP, fats and starches, as mentioned above. Without fats I'd be dead! It's really really difficult to fit in enough calories on an entirely veggies diet otherwise! At least I find it is.
I think that's partly why veganism has been so good for me. I've had to drastically increase my fat intake and my body approves!
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#12 Old 06-10-2016, 06:29 PM
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Quote:
Originally Posted by nebula View Post
https://www.google.com/search?tbm=is...ore&gws_rd=ssl

They are deadly. I was puking my guts out one time from eating one. In those pictures the spores are huge but usually all potatoes have at least one small spore at the end that needs to be removed. I have this Oxo potato peeler with a little scooper on the end and I scoop every dot off of a potato before dicing it, so first I wash the potatoes, then 'scoop' them, then chop them up, then add the basting oil and seasoning. After scooping them they look like a cratered asteroid.
Oh the eyes, I call them. Yes, I always cut them out, also I won't eat a potato with a black spot inside or green inside. All warnings from my grandmother, I still heed them.
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#13 Old 06-11-2016, 04:19 PM
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Quote:
Originally Posted by nebula View Post
https://www.google.com/search?tbm=is...ore&gws_rd=ssl

They are deadly. I was puking my guts out one time from eating one. In those pictures the spores are huge but usually all potatoes have at least one small spore at the end that needs to be removed. I have this Oxo potato peeler with a little scooper on the end and I scoop every dot off of a potato before dicing it, so first I wash the potatoes, then 'scoop' them, then chop them up, then add the basting oil and seasoning. After scooping them they look like a cratered asteroid.
Quote:
Originally Posted by LedBoots View Post
Oh the eyes, I call them. Yes, I always cut them out, also I won't eat a potato with a black spot inside or green inside. All warnings from my grandmother, I still heed them.
Potato spores are a potato crop disease, but I can't find any information on them being bad to ingest, other than to boil them before feeding to cows because the spores can be spread in the manure. This is not the sprouts, or eyes
Yes, green is bad, although I've always been intrigued when I find a chip with the green edges
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#14 Old 06-11-2016, 06:16 PM
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Quote:
Originally Posted by silva View Post
Potato spores are a potato crop disease, but I can't find any information on them being bad to ingest, other than to boil them before feeding to cows because the spores can be spread in the manure. This is not the sprouts, or eyes
Yes, green is bad, although I've always been intrigued when I find a chip with the green edges
Oh I see.
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#15 Old 06-12-2016, 06:41 AM
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Quote:
Originally Posted by silva View Post
Potato spores are a potato crop disease, but I can't find any information on them being bad to ingest, other than to boil them before feeding to cows because the spores can be spread in the manure. This is not the sprouts, or eyes
Yes, green is bad, although I've always been intrigued when I find a chip with the green edges
Ooops, I meant to say sprouts/eyes, not spores.

Last edited by nebula; 06-12-2016 at 06:44 AM.
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#16 Old 06-12-2016, 07:10 AM
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Ooops, I meant to say sprouts/eyes, not spores.
Oooooooh.....
I looked up spores, and it is a thing! but a potato blight thing....

You ever get potatoes that rot and never even grown? That scared me...potatoes should sprout, right?
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