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Discussion Starter · #1 ·
I'm sorry if this post seems too long and not to the point, but I thought explaining my transition to vegan diets will make me remember details better and give you more insights on what the problems are. More context, so to speak.

Summary: I struggle with nasal congestion, tiredness while sedentary. I don't know the root cause of this, maybe beans and low fat intake (even though it's ~10% of calories), respectively.

As a student and gym-goer, I wanted to find ways to reduce the amount of sleep I needed from 9h to 8/7h, so I can make the most out of my day. I started looking for answers and remembered that vegan diets improved recovery, inflammation. So I watched, with an open mind, Vegan Gains' channel and was convinced to go vegan. So I started replacing some meat portions with beans. But this resulted in some flatulence, and I thought the combination of meat should've inhibit the digestion of beans, so I ate wholly vegan meals. Then for the last time I prepped a meal with chicken and it was the most digusting meal ever, and became vegan after enduring the 4 days I had to eat that garbage.
I looked around for recipes on Pinterest, tracked my calories and micronutrients carefully, took B12, D and iodine supplements, reduced omega 6 intake and eating more healthy fats like ground flax seed and chia seeds to promote conversion from ALA to DHA.
So I enlarge those recipes I find on pinterest and prep 2 meals. I then used to eat overnights oats soaked in water for breakfast, eat one meal for lunch, some large snacks, and then one after school. And then another snack.
I do enjoy the meals, even though they're very big in volume and my mind wanders more often as a result. But that's not my biggest complaint I started getting. Mainly it was bloating and painful sh*ts I started getting, especially after eating chickpeas coated with sriracha and garlic.
Might sound tasty, but I had to cut it out for better digestion, as I reasoned it might have too much salt/nasty taste enhancers. Also I started drinking water 15 minutes before a meal.
So now I'm drinking plenty of water before each meal, and bloating is reduced. But I still felt tired and found out I lost 2kg and knew I was missing calories. I was after all, walking and standing alot to commute. So I added a total of 200g red lentils to my daily diet, upping it from 3000 to 4000, which went pretty easy. I was surprised how easy I could eat the meals, as though the enzymes do the work for me.
One day I did not have any prepped foods, so I thought I'd make an all lentil meal prep, with some rice. Made it tasty, ate it all. But the next day I cr*pped it out as though it's not even digested. Now, everytime I eat lentils, I have the same problem.
Soy. Tofu. Love it with peanut sauce. But I began getting nasal congestion, and always felt an extremely subtle hint of nausea while eating it. And I tried everything for nasal congestion: rinsing the salt water everyday, smelling onions, eating raw garlic. Weak immune system? Or just intolerance to soy...
Which brings my to my final struggle. I always felt somethings not right with my mind: I'm tired, but I'm still well aware of that. A slight headache. "Maybe it's dissasociation from meditating 1 hour everyday. Or maybe I'm missing something from meat. No you're not converting enough DHA, buy a supplement." So I bought a vegan 250mg DHA supplement which I take every 3 days, like some site recommend, since I'm still taking in 10g of ALA with just 10g of omega 6, 1:1 ratio. But that doesn't seem to help with the headache I get every so often. So it might as well be me tired yet still awake, not diet related. Weird I know.
And to this day, I'm meal prepping for 3 or 4 days, prep 2 different meals,so I can eat 4 meals a day. Very bland, but I need to make sure I follow it like clockworks, so I can make logical conclusions on what is causing my problems and what isn't, one thing at a time. And even if I eat these meals I feel full and bloated again, in addition to having some stomach acid, even though I drink plenty of water. So I'm trying to reduce canned foods, as they're high in sodium.
But the weird and funny thing is, is that I'm still getting stronger in the gym, I can still mentally control myself to lift with perfect form, not rest too long and get out of it in just 1h. But I still have trouble breathing nasally. So it's only the mental, sedentary tasks that give me the most trouble. Perhaps high carb diets don't work for me best (see the question below).

So yeah, from my experience, I think:
*I can't handle eating 100-130g of fibre a day.
*I can't eat (lots of) soy and lentils and even beans.
*High carb diets don't work for me.

On the bright side, because of my genetic background, I can easily eat wheat and that means seitan, so might have to experiment around with mock meats. Also potatos. If you have recipes, please give.

I have not yet experimented with smaller portions of beans and lentils.

Now I need your help. Do you have relatable expiences? Any knowledge I'm missing on nutrition (macros)?

Also, here's a question I was wondering about:
*Athletes mostly eat meat because it's so calorie dense. It contains mostly protein and some fat. Another calorie dense food are nuts: lots of fat and some protein. People keep saying "focus on calories". Then why the **** don't vegan athletes promote the consumption of nuts? Not even Vegan Gains. Is it because it then invalidates the "ideal" 80/10/10 macro ratio for health? Which to me is bull because vegan diets don't have cholesterol so what harm does eating more fat have?

Alright, that's every thought that's lingering in my head about how I can solve this. Thanks for reading and suggestions, relatable experiences are more than welcome.
 

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Vegan since 1991
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3,667 Posts
I'm sorry if this post seems too long and not to the point, but I thought explaining my transition to vegan diets will make me remember details better and give you more insights on what the problems are. More context, so to speak.

Summary: I struggle with nasal congestion, tiredness while sedentary. I don't know the root cause of this, maybe beans and low fat intake (even though it's ~10% of calories), respectively.

As a student and gym-goer, I wanted to find ways to reduce the amount of sleep I needed from 9h to 8/7h, so I can make the most out of my day. I started looking for answers and remembered that vegan diets improved recovery, inflammation. So I watched, with an open mind, Vegan Gains' channel and was convinced to go vegan. So I started replacing some meat portions with beans. But this resulted in some flatulence, and I thought the combination of meat should've inhibit the digestion of beans, so I ate wholly vegan meals. Then for the last time I prepped a meal with chicken and it was the most digusting meal ever, and became vegan after enduring the 4 days I had to eat that garbage.
I looked around for recipes on Pinterest, tracked my calories and micronutrients carefully, took B12, D and iodine supplements, reduced omega 6 intake and eating more healthy fats like ground flax seed and chia seeds to promote conversion from ALA to DHA.
So I enlarge those recipes I find on pinterest and prep 2 meals. I then used to eat overnights oats soaked in water for breakfast, eat one meal for lunch, some large snacks, and then one after school. And then another snack.
I do enjoy the meals, even though they're very big in volume and my mind wanders more often as a result. But that's not my biggest complaint I started getting. Mainly it was bloating and painful sh*ts I started getting, especially after eating chickpeas coated with sriracha and garlic.
Might sound tasty, but I had to cut it out for better digestion, as I reasoned it might have too much salt/nasty taste enhancers. Also I started drinking water 15 minutes before a meal.
So now I'm drinking plenty of water before each meal, and bloating is reduced. But I still felt tired and found out I lost 2kg and knew I was missing calories. I was after all, walking and standing alot to commute. So I added a total of 200g red lentils to my daily diet, upping it from 3000 to 4000, which went pretty easy. I was surprised how easy I could eat the meals, as though the enzymes do the work for me.
One day I did not have any prepped foods, so I thought I'd make an all lentil meal prep, with some rice. Made it tasty, ate it all. But the next day I cr*pped it out as though it's not even digested. Now, everytime I eat lentils, I have the same problem.
Soy. Tofu. Love it with peanut sauce. But I began getting nasal congestion, and always felt an extremely subtle hint of nausea while eating it. And I tried everything for nasal congestion: rinsing the salt water everyday, smelling onions, eating raw garlic. Weak immune system? Or just intolerance to soy...
Which brings my to my final struggle. I always felt somethings not right with my mind: I'm tired, but I'm still well aware of that. A slight headache. "Maybe it's dissasociation from meditating 1 hour everyday. Or maybe I'm missing something from meat. No you're not converting enough DHA, buy a supplement." So I bought a vegan 250mg DHA supplement which I take every 3 days, like some site recommend, since I'm still taking in 10g of ALA with just 10g of omega 6, 1:1 ratio. But that doesn't seem to help with the headache I get every so often. So it might as well be me tired yet still awake, not diet related. Weird I know.
And to this day, I'm meal prepping for 3 or 4 days, prep 2 different meals,so I can eat 4 meals a day. Very bland, but I need to make sure I follow it like clockworks, so I can make logical conclusions on what is causing my problems and what isn't, one thing at a time. And even if I eat these meals I feel full and bloated again, in addition to having some stomach acid, even though I drink plenty of water. So I'm trying to reduce canned foods, as they're high in sodium.
But the weird and funny thing is, is that I'm still getting stronger in the gym, I can still mentally control myself to lift with perfect form, not rest too long and get out of it in just 1h. But I still have trouble breathing nasally. So it's only the mental, sedentary tasks that give me the most trouble. Perhaps high carb diets don't work for me best (see the question below).

So yeah, from my experience, I think:
*I can't handle eating 100-130g of fibre a day.
*I can't eat (lots of) soy and lentils and even beans.
*High carb diets don't work for me.

On the bright side, because of my genetic background, I can easily eat wheat and that means seitan, so might have to experiment around with mock meats. Also potatos. If you have recipes, please give.

I have not yet experimented with smaller portions of beans and lentils.

Now I need your help. Do you have relatable expiences? Any knowledge I'm missing on nutrition (macros)?

Also, here's a question I was wondering about:
*Athletes mostly eat meat because it's so calorie dense. It contains mostly protein and some fat. Another calorie dense food are nuts: lots of fat and some protein. People keep saying "focus on calories". Then why the **** don't vegan athletes promote the consumption of nuts? Not even Vegan Gains. Is it because it then invalidates the "ideal" 80/10/10 macro ratio for health? Which to me is bull because vegan diets don't have cholesterol so what harm does eating more fat have?

Alright, that's every thought that's lingering in my head about how I can solve this. Thanks for reading and suggestions, relatable experiences are more than welcome.
Hi vascular sweet potato,

This multi-faceted problem cannot be solved by someone in a public forum. I strongly, strongly encourage you to make an appointment with a Registered Dietitian who specializes in vegetarian nutrition and in digestive issues.

When you come to a public forum with a complex problem like yours, you will almost certainly receive 4 different answers. Unfortunately, it's not possible for us to examine you in any detailed or objective way. And, if someone does claim to diagnose your issue, it would be wise to be skeptical.

A Registered Dietitian can work with you (and with your physician and/or trainer) to help you plan a delicious vegan diet that addresses your athletic requirements and digestive issues.

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/ .
 

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You don't have to eat or try to eat like Vegan Gains -- Not sure, but I don't think even Vegan Gains follows 80/10/10 anymore. He definitely seems to be eating more than 10% protein. I enjoy his videos sometimes, but I definitely wouldn't go to him for meal ideas.
Try to up your protein and fat. I believe Jon Venus, another vegan youtuber, follows a macro ratio of 60/20/20 or around that. Maybe that will work better for you. He has some meal videos. Also, Brian Turner has some good and easy vegan meal videos -- He does use a good amount of soy meats in his meals, but you can leave that out.
 

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One thing is clear, based only on the information you've provided: You are eating an enormous amount of fiber - far more than what is needed for good health. Very high fiber intakes can certainly cause bloating and painfully-large bowel movements.

If you would eat a larger percentage of calories as fat, you could get enough calories, but with less food (and less fiber).

Please consult a Registered Dietitian.
.
 

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Discussion Starter · #5 ·
Thanks guys.

I will still try cutting out beans and eating mostly bread, potatos, just to see if I actually am intolerant, so I form a baseline from which I can add some beans or maybe even soy. Also I'll increase my fat intake and keep my protein intake to 0,8g/lb BW. But in the meantime I'll look for a registered vegan dietitian in NL.
I'll post how I feel in a few days or weeks, and what I'm doing that works for me.
 

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Discussion Starter · #6 ·
Hey guys I just want to give a quick update.

+My energy levels have improved a lot. I think it was due to lack of sleep, fruits, veggies and uncooked food. I would feel tired instantly after eating overnight oats or an oatmeal shake for example.
+Better digestion after learning to how prepare foods properly, i.e. rinsing Quinoa, Lentils and soaking and boiling Beans until they're soft. You can learn a lot about your health by looking at your cr*p lol.

-Still have some nasal congestion, but Xylometazoline helps a bit. Gonna check out my doctor to see what's wrong. Funny thing is although winter's coming, the problem didn't get worse at all. So it's no immune system issue.

I'm still working out some bad habits I engrained while going through this, but I'm occupied by cooking a new recipe everyday :)

Regards
 

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A general note. Nuts and seeds have plenty of protein and can substitute for legumes (beans) many times. They can be ground into a flour (coffee bean grinder) and added to soups, stews, and stir fry. A sudden change to a great deal of fiber and beans affects a lot of people it seems and they inflate like a Macy's parade balloon.
 

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Fat Loss is Always Slower

When it comes to fat loss, your results never seem to live up to your expectations.
If you're losing one pound of fat per week, you want to lose two. If you're losing two pounds of fat per week, you want to lose three. Even if you feel like you're doing everything right, fat loss will always take longer than you want it to. You feel frustrated and confused, and you're not alone. This happens to everyone.
There are many unique ways you can include more vegetables in your diet. Make "rice" and "buns" with vegetables, or incorporate them into common dishes, such as casseroles and soups. By making veggies a regular part of your eating habits, you'll significantly increase your intake of fiber, nutrients and antioxidants.
 
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