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Discussion Starter · #1 ·
So, I just switched to a vegan diet a couple days ago, and I'm hungry ALL THE TIME. I'll be sated for about 20 minutes after eating and then it's like... nothing.<br><br>
Here's an example of what I ate today. I know it's repetitive, but I'm just kind of weird like that. I just ate what sounded good. Why am I hungry all the time?<br><br>
breakfast<br>
6 oz soy milk - 30 calories<br>
75g fiber cereal - 200 cals<br>
36g green apple - 19 cals<br><br>
lunch<br>
2 slices sprouted whole weat bread - 130<br>
spicy chicken boca burger - 160<br>
diya mozzarella cheese 14 g - 45<br><br>
dinner<br>
6 oz soy milk - 30 calories<br>
75g fiber cereal - 200 cals<br>
package of broccoli potato fries - 295 calories<br><br>
midnight hunger attack<br>
strawberry-blueberry smoothie calories - 120<br>
spicy chicken boca burger - 160<br>
2 slices sprouted whole weat bread - 130<br><br>
Total calories today - 1618<br><br>
I'm only 5 ft 2 and I'm trying to lose weight, that's why my calories are a bit low. But I shouldnt be *this* hungry.
 

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Well if you ignore the midnight eating, which I presume wasn't planned, you ate about 1,100 kcal in the day. You ate about 1/3 of the callories you ate in the middle of the night. No wonder you were hungry all day! I think you'd feel fuller if you ate three meals and three+ snacks throughout the day, and ate your food more evenly spread throughout the day also.<br><br>
Personally, I'd also be wanting to get far more vegetables in there. Vegetables are low calorie, full of fiber which keeps you full, and of course packed full of vitamins! The book Plant Based Nutrition and Health by the vegan society suggests 450g of brightly coloured fruit and vegetables a day, including at least 900g of dark green veg or brocilli and 450g of carrots a week. I don't know what other books/etc suggest, but it gives you an idea.<br><br>
It's also only been a couple of days, and eating different foods feel different. It may take you time to get used to. For example, I know if I eat a lot of fried food it feels really heavy in my stomach and just differernt to eating lots of fruit and vegetables. I don't know what types of foods you ate before, and if you were trying to loose weight too, but perhaps its a change in the type of foods you eat rather than the fact that they're vegan thats making you feel like you're not full?<br><br>
Either way I hope you feel more satisified soon <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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having cereal for 2 meals will not nourish you and make you feel hungry.<br><br>
you need to start making food yourself also, not trusting on pre made things.<br><br>
try quinoa, seitan and tofu for the basis of your meals and add veggies/ legumes etc.
 

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Gotta eat more food to not feel hungry, thats simply not enough calories in a day.<br><br>
Add in more veggies w every meal. Eat potatoes to feel more full too.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>luvourmother</strong> <a href="/forum/post/2991652"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
Gotta eat more food to not feel hungry, thats simply not enough calories in a day.<br><br>
Add in more veggies w every meal. Eat potatoes to feel more full too.</div>
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Agreed! 1600 cal is pretty low- are you exercising too? Do you have an active job/ life? You will burn most of that off. Also try foods that stick with you that are higher in protein. Nuts, legumes, nut butters, tofu- maybe throw soy protein powder into your fruit smoothie.
 

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More leafy greens, if you have a blender that can it, blend greens with fruits for a morning smoothie-add some ground flax for omega 3's.<br>
Beans-canned or cooked, protein packed.<br>
More veggie! whether fresh or frozen, unlimited broccoli, carrots, cauliflower, any that aren't starchy. Eat lots raw.<br>
Eat between meals. A handful of nuts or sunflower seeds. fruit. raw veggies. hummus.<br>
Lots of water or herb teas with juice if you like<br>
1600 a day sounds right. Just need to add to more nutrient dense, lo cal foods.<br>
Sparkpeople.com is a good free site to monitor your calories and nutrients. Or fitday.com<br><br>
Eat to Live by Joel Fuhrman is what I'm reading for inspiration.
 

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I agree, you need a variety of food, lots of veggies, and some beans, you need more balanced nutrients than you are currently getting.<br>
The other night I sauteed some minced garlic and onion in a small amount of olive oil, added a can of black beans (rinsed and drained) and a can of rotel tomatoes with green chilies (drained) and warmed that up, then I mashed an avocado with sea salt spread it on a whole wheat tortilla and put some of the bean mixture on top and rolled it up - delicious! Sometimes I add brown rice to this mixture and a bell pepper. I do stir frys all the time, with lots of veggies and brown rice and sometimes I will pan fry some tofu also, which really helps to fill me up. I eat a big salad (usually spinach, sometimes mixed greens) every day with my lunch too. I have several vegan cookbooks now and I love trying new things, and there are a ton of recipes on vegweb.com. I love hummus and like trying different kinds too! and don't be afraid of potatoes - sweet potatoes are your friend! If you are looking to lose weight, you can try Appetite for Reduction (just got this one so I've only made about three things so far but I've liked what I've made), Happy Herbivore, Radiant Health Inner Wealth and the Two-Week Wellness Solution which I've used these alot. But of course the recipes on vegweb are free! The 21-day Weightloss Kickstart by Neal Barnard is good too. I know when I first went vegetarian, then vegan, I didn't know what to eat and I was scared to eat anything but once I got some cookbooks and started experimenting I realized all the amazing foods I can eat, and the variety! I've never felt better and I get plenty to eat! Best of luck to you! You can do this!
 

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Agree with the others. Your diet is lacking nutrients and calories. Less cereal, more beans, greens, and grains. You need Field Roast too <img alt="" class="inlineimg" src="/images/smilies/tongue3.gif" style="border:0px solid;" title=":p">
 

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I would replace some of the grains with beans, fruit and vegetables, and rearrange things a bit so I was eating more earlier in the day. Bigger breakfast, bigger lunch, smaller dinner.
 

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In my experience eating more is an excellent solution to feeling hungry <img alt="" class="inlineimg" src="/images/smilies/wink3.gif" style="border:0px solid;" title=";)">
 

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Discussion Starter · #12 ·
Thank you for all the replies. I've had a lot more beans/lentils and rice today, and it's seem to have done the trick.
 

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Glad to hear you've gotten it down. When I first went vegan I went through the same thing. Then I figured out what worked and I get full faster now than ever before. I'd also suggest, for weight loss, inverting your eating so you eat 35% of your daily calories for b-fast, 35% for lunch, 10% in a snack, and just 20% for dinner. Your metabolism will improve and you should lose weight faster.
 

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more greens. actually, more real produce in general. it looks like everything you ate, aside from the apple and the berry smoothie, came out of a package. if your concern is nutrition, health, and energy (not everyone's is, so just sayin'), then eat more FRESH WHOLE produce. try green smoothies.
 

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Discussion Starter · #15 ·
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>penny79</strong> <a href="/forum/post/2993949"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
more greens. actually, more real produce in general. it looks like everything you ate, aside from the apple and the berry smoothie, came out of a package. if your concern is nutrition, health, and energy (not everyone's is, so just sayin'), then eat more FRESH WHOLE produce. try green smoothies.</div>
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Yes, I think this was the problem. I added many more fruits and veggies the next day and my problem's been gone since.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Sªmªnthª</strong> <a href="/forum/post/2993994"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
Yes, I think this was the problem. I added many more fruits and veggies the next day and my problem's been gone since.</div>
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Yummy!! <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"><br><br>
Another benefit of whole, fresh, raw foods is that they have the moisture/water intact, making you feel fuller and providing hydration.
 

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Like everyone else said, eat more veggies! I've recently become more serious in my commitment to adopting a vegan diet and this past week, I found I was eating less calories but more food and have actually lost two pounds. It's all in how you approach food. I agree with other posters who recommend beans, too.<br><br>
It helps to find recipes you want to try but that they're also healthy. Some of my new favorite recipes come from VeganDad and FatFreeVegan because they tend to be easy, tasty, and nutritious. Unfortunately, they also make a lot (even when making half or a third of the recipe, but I cook for myself). So check out some vegan recipe blogs and good luck!
 
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