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I’m not asking for insults here.
Anyway…i’m turning vegan at the moment, i’m cutting animal products out one by one, slowly so my body is getting used to it but don’t want to lose any weight,
i’ve been vegetarian for 9 years.
how can i make sure i don’t lose weight? Any vegans got any tips for me?
DirtyV – Milk is from an animal…mostly over-milked cows.
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when i became a vegan, i didnt loose any weight, infact i put on a lot of weight because i found out alot of food existed out there which i could eat which i would have never heard of if i hadnt become a vegan like tofu and fake meat
i was a vegetarian for 14 years before i turned, so i was in the same position as you are right now
but don;t worry i doubt you will loose any weight as long as you find alternative foods for the foods that you cant have.
like from milk to soya milk / rice milk
chocolate to dark chocolate
honey to golden syrup
ice cream to soya milk ice cream
and so on
obviously criticism of veganism is that you don’t get enough protein but ofcourse you can get it from soya products or vegetable protein products
eat rice and pasta and drink milk
blimey, there goes your meal invitation
Possibly nuts, veg, all that really..plenty of fibre. Peanut butter and oats for example have wicked protein and high fat, but good fat..you’ll be fine with those. x
edit – porridge with soy milk will bulk you up
Nuts, seeds and almonds contain a lot of fat, but good fat, and they also contain a lot of other important substances which your body needs, so you could eat a lot of those things.
Avocados contain a lot of good fat too.
porridge (with water of course if vegan) is a healthy breakfast that has over 350 calories per 100g, so that’s one way to eat lots of healthy calories. just leave a bowl of oats to soak in water in the fridge overnight, that’ll make it easier to digest
also dried fruit and nuts have a lot of calories in them, so eating them will prevent you from losing weight. you can add dried fruit (and/or honey) to porridge, it makes it taste nicer and provides even more calories
brown rice salads with beans are healthy and will also provide lots of healthy calories
you can prepare a batch of all sorts of things in advance, like soups, then just freeze them in individual portions to use as required
a good tip is to weigh yourself once a week, and if youre losing weight just increase your daily calorie intake by 10%. repeat each week until your weight is stable and then just stick to that amount of calories. you wont need to count calories for long cos youll soon get to know what amounts of food provide the amount of calories youre wanting to eat
Just eat the same amount of carbohydrates, fats and protein but all in plant sources. Beans, nuts, legumes and seeds are excellent for protein, and are pretty inexpensive.
The short answer is to eat the same number of calories you’re accustomed to eating. There’s nothing about veganism that makes weight loss automatic. I, too, went vegan after many years of vegetarianism. While it seemed to me that cutting out cheese would reduce the calories in my diet and lead to weight loss, it turns out that my body knows how many calories it takes to feel satisfied and my weight stayed unchanged.
The good thing aboout veganism is that, as long as you’re not eating processed crap with artificially hydrogenated fats, you don’t have to worry much about the fat content of your diet. Plant fats are almost exclusively of the heart-healthy mono- and polyunsaturated varities. So, if you’re eating what you consider a reasonable amount of food and still losing weight, you can add some fat to your diet in the form of nuts, seeds, avocado, flax oil, etc. They’re an easy way to add calories and they all carry essential nutrients with them as well.
For general vegan nutritional knowledge, I highly recommend "Becoming Vegan" by Brenda Davis and Vesanto Melina. It’s pretty much the bible of vegan nutrition and they include coverage for underweight vegans which might give you some good weight maintenance tips.
Hey, I just went vegan ~2 months ago. My experience:
- Quickly dropped about 5Kg (I was only 75 to begin with, pretty small)
- Freaked out! I was really worried that i’d do myself some damage by malnourishment
- After ~ 1 week I stopped losing weight (I just weighed myself while writing this) I am now 71kg
So if you suddenly drop a bit of weight don’t spaz like I did lol. You’ll probably stabilize
Congratulations on deciding to make the switch btw ^^
To refrain from losing or gaining weight, you need to eat very close to your maintenance level of calories.
You can use a calorie calculator, like the one in my source, to get an estimate of your maintenance level of calories.
Can you do this as a vegan? Of course. You just need to make your calories sources vegan.
(Also, I’d try to make sure you’re getting enough protein, so eating a rice+beans combo often is a good idea. Complete amino acids are present when you combine rice and beans.)
Eat a lot of carbs and nuts.
I know a vegan who is huge (I know very rare). She only eats homemade chips and vegan ice-cream!!!