[DLS]

It has been 7 days now on a vegetarian diet, I feel great except my poor digestive system is a little confused these days. LOL I have run into a problem, I am so used to eating 3 big meals a day that I am having a hard time discerning how much to eat at any given time during the day. Should I actually measure or weigh my food each time?

I have to learn to graze, jeezycreezy gave me some great ideas for meals, snacks and schedule of approximately what times he eats. So I am going to try eating at set times and see how it goes.

Any other ideas out there?

 

[troub]

*shrug*

I usualy eat when im hungry and stop eating when im full. Pretty much graze little bits all day like every 2 hours.

A yummy light snack I love is a cucumber/avocado sandwich. Great between breakfast and lunch.

 

[southern_vegan]

I agree. Just eat when you're hungry, stop when you're full. Dont stuff yourself, but definately dont undereat! Compered to some people, you might seem like a pig! But to others, you might hardly eat any. So, just go with what your body is telling you!

 

[DLS]

Thanks guys,

but after 40 some odd years of bad eating habits it is not as easy as it sounds. I was raised on a farm, we ate only 3 big meals a day and were told to eat everything we put on our plates, sad but true. So my problem is that I am having a hard time learning to graze on little amounts more often. I never feel full, my poor stomach is so stretched from years of abuse {heehee a stomach abuser}, it is going to take a while for it to normalize itself. But it does get better each day, it took over 40 years to get this way I know it will not heal overnight, but I am working on it one day at a time.

 

[Fyvel]

INstead of trying to drastically change your entire meal pattern overnight, try to take it a bit slower. (I don't know your full story, so I may be off base here). Making smaller changes more slowly over time will help you to stick to them, and make it easier on your body. You say you're used to three large meals? Well, try continuing with three decent sized meals, slightly smaller than what you're used to, and fill in the spaces with healthy snacks.

I'm not sure if you're trying to lose weight? If you are, you will want to cut back on calories slightly. To lose weight, you need to cut back your intake (or increase your expenditure, ie exercise) by 3500 calories per pound of fat. So if you have a calorie deficit of 500 calories a day for a week, you will lose one pound (in theory). This doesn't take into account water weight, etc. A really good site is www.fitday.com. You can put in your food intake, and it will calculate how many calories you are getting. This way you will know if you are getting too much or too little. A week or two of doing that every day should give you a good idea of how much food to eat.

Another thing you could do is to follow the vegetarian food guide. The guide lists portion sizes, as well as how many of each your should eat per day (keep in mind that calcium rich foods count for double: eg fortified juice counts as both a calcium rich food AND a fruit). Depending on your particular needs, you may need a serving or two less than is listed in the food guide - but it gives you a starting point.

To keep yourself full, try to focus on foods high in fiber (though if you aren't used to fiber, you will want to add it gradually, and make sure you drink lots of water). Extra fiber in your diet could be affecting your digestion, but it will pass

Someone mentioned paying attention to your hunger. This is really important, and something so many people lose touch with. Listen to your body. You may have lost this ability over the years, but it should come back. Eat slowly, chew your food. You can even try placing your fork down between bites. It takes your brain about 20 minutes to get the message from your stomach that you are full.

Good luck, I wish you all the best!

 

[nigel]

Quote:

Originally Posted by fyvel

It takes your brain about 20 minutes to get the message from your stomach that you are full.

This sounds wacky to me. Where did you get it from?

 

[Fyvel]

Quote:

Originally Posted by nigel

This sounds wacky to me. Where did you get it from?

1) Personal experience

2) It's commonly discussed in nutrition circles (and it may have been mentioned in one of my nutrition courses, but I've heard it so many times I can't really remember)

I didn't have a reference of any type and figured the above didn't really consist of an adequate answer, so a quick search found this:

"As you eat, your brain eventually sends a signal to tell you that you're full. This signal is triggered once the stomach has told the brain that it's full. This relay system takes about 20 minutes to get to your brain."

(From: http://www.healthatoz.com/healthatoz...rt03232006.jsp, which appears to be a reliable website at a quick glance)

ETA: If you want to test this, stop eating when you're still somewhat hungry and wait 20 minutes and see if you still want to eat more.

 

[Kyo]

Quote:

I was raised on a farm, we ate only 3 big meals a day and were told to eat everything we put on our plates, sad but true. So my problem is that I am having a hard time learning to graze on little amounts more often.

If you are accustomed to eatting that way then why change it? You don't have to graze to be a vegetarian. I usually eat just 3 meals a day. I just eat until I'm full and am doing fine. Eat mainly things that are filling and don't fuss too much about your eating.

 

[DLS]

Thanks everybody, you have all helped with very sensible suggestions.fyvel about the "but it will pass", you were so right heehee, I feel much better now. Fiber is my friend now. And another thing you were so right on about, I had forgotten to listen to my own body, for so many years I was listening to everybody elses { human and pets too.} My body has been trying to get my attention for a long, long, long time. Well, I am listening now, for sure.

 

[sunshinegal]

Quote:

Originally Posted by DLS

Thanks everybody, you have all helped with very sensible suggestions.fyvel about the "but it will pass", you were so right heehee, I feel much better now. Fiber is my friend now. And another thing you were so right on about, I had forgotten to listen to my own body, for so many years I was listening to everybody elses { human and pets too.} My body has been trying to get my attention for a long, long, long time. Well, I am listening now, for sure.

That is awesome. I am reading a book now called Intuitive Eating because I have dieted since I was a teen and have an eating disorder. This book is wonderful and I am now learning my hunger and fullness queues instead of eating per a diet or some set of rules. Good luck to you!

 

[DLS]

Hey sunshinegal, I will definitely look for that book . I know the, how much to eat thing, is hard for some to understand, it is just another eating disorder for sure.Thanks for your reply and Good luck to you as well.

 

[Fyvel]

Quote:

Originally Posted by DLS

Thanks everybody, you have all helped with very sensible suggestions.fyvel about the "but it will pass", you were so right heehee, I feel much better now. Fiber is my friend now. And another thing you were so right on about, I had forgotten to listen to my own body, for so many years I was listening to everybody elses { human and pets too.} My body has been trying to get my attention for a long, long, long time. Well, I am listening now, for sure.

You're welcome

I'm glad things are working out for you.

 

[ariezonastar]

i learned in psychology class that it takes your brain 20 minutes to know you're full. The food has to be broken down and the sugar (glucose?) has to reach your blood stream before your brain registers that you're full.

 

[ariezonastar]

Quote:

Originally Posted by nigel

This sounds wacky to me. Where did you get it from?

i learned in psychology class that it takes your brain 20 minutes to know you're full. The food has to be broken down and the sugar (glucose?) has to reach your blood stream before your brain registers that you're full.

 

[sunshinegal]

Quote:

Originally Posted by DLS

Hey sunshinegal, I will definitely look for that book . I know the, how much to eat thing, is hard for some to understand, it is just another eating disorder for sure.Thanks for your reply and Good luck to you as well.

Thanks! I remember before all the dieting crap how i would just eat, and eat what I want and I stayed a normal weight. Since dieting I would fluctuate and I stay a normal weight now, but it is because I am always watching what I eat or stressing about it or exercising like mad.

I sound like a preacher when it comes to this book, but it is comprehensive and woke me up to alot of things, such as I don't know my hunger and fullness signals anymore. I just eat because it is the best to eat every couple of hours. I eat alot of food I don't like cause it is the healthiest for you. At this point in my life, I need to stop and create a healthy relationship with food, all of it! Ok, well except for meat!

Good luck to you and you can order the book of amazon for cheap! Here is a link: http://www.amazon.com/o/ASIN/0312321...439080-8115925

 

[DLS]

fyvel,

I am glad things are working out of, oohps, I mean for me too. LOL

and Thanks again sunshinegal, I will check out amazon for the book that you recommended.

 

[Gita]

I think you shouldnt force yourself to eat if you are not really hungry. If your body is healthy it knows when to stop. Digestion uses a large quota of daily calories, so it makes your metabolism rise. I have read, on some "fasting" sites that allowing your stomach to rest is good. And on another "life extention" site that some reaserchers have hypothisized that less food (but high-quality) is better for you even if you dont need to loose weight. I am not a scientist, so I don't understand all the technicalities, but supposedly you put your body though less cellular work, that slows cellular degeneration. Right now I am trying to get my food down to 1/3 of what I have been used to (I am a full grown adult, and overweight, so I have plenty of food to spare). I am now eating 2 meals of 1 cup each, mixed protien and vegetable, and some fruit as a snack later.

 

[Fyvel]

Quote:

Originally Posted by Gita

I think you shouldnt force yourself to eat if you are not really hungry. If your body is healthy it knows when to stop. Digestion uses a large quota of daily calories, so it makes your metabolism rise. I have read, on some "fasting" sites that allowing your stomach to rest is good. And on another "life extention" site that some reaserchers have hypothisized that less food (but high-quality) is better for you even if you dont need to loose weight. I am not a scientist, so I don't understand all the technicalities, but supposedly you put your body though less cellular work, that slows cellular degeneration. Right now I am trying to get my food down to 1/3 of what I have been used to (I am a full grown adult, and overweight, so I have plenty of food to spare). I am now eating 2 meals of 1 cup each, mixed protien and vegetable, and some fruit as a snack later.

"Calorie restriction" has been shown to dramatically increase the lifespan of many animals*, and so it may also do the same for humans (provided we don't get hit by a bus...). It's not about starving yourself, but just basically eating a minimum amount of calories to keep your body going. The tricky part is getting all of your nutrients - every bite would count, and would have to be very nutrient dense. Some people practice this, but to me, they all seem very gaunt and thin. I'm betting on a vegan diet getting me to a ripe old age .. bring on the good food!

*Note: I'm not agreeing with researching this sort of thing on animals.. but it has been done. Don't shoot the messenger (as happened once before when this topic came up)

 

[Tofu-N-Sprouts]

I grew up eating three "square" meals a day (all vegetarian), with no snacks "in between meals" and even as a vegan, that's pretty much what I still do.

I'm used to it, I don't usually get hungry in between meals and it's what my body is used to. Even my teens aren't big snackers.

I don't think you need to change your eating habits dramatically just because you've changed to a veg*n diet.

(OK, yes, there are definitely times when I "need" Vegan Ice Cream at 11 at night - heehee).

 

[Seb_0810]

Follow a Chinese proverb: "Eat until you are eight-tenths full".