Vegetarian losing muscle, getting pudgy, and struggling fighting the sweets

placeboaddiction

I quit eating meat a year and a half ago. Ive gotten pudgy, and only gained 10 pounds. I feel like my muscle is going away. I eat more junk food it feels like. I cook with a large variety of flavors and everything. I just can't seem to stop with the junk food. It was easy when i ate meat. Choose a meat and dish high in protein and low in calorie. I can't seem to get it right now. Today I've had eggs mushrooms onions cheese zucchini skillet for breakfast. a hearty salad for lunch... Then star bucks, then got home and settled for a few slices of crappy pizza. Im struggling to put protein in me. I'm always hungry. I'm sick of nuts. I'm sick of sweets. I never cared for sweets until I quit meat. Maybe something to do with testosterone? I dunno.

Any help my vegetarian friends or those knowledged on the diet? I quit because of ethical reasons. So i really didnt research, and have been going through so much I've just only started to have concern towards my body again.

Before quiting meat

Now

42carrots

Cottage cheese has a lot of protein and is low calorie. Lentils have a ton of protein and fibre and are relatively low cal. Beans are a little higher in calorie content but are high fibre and protein as well, try mixing black beans and maybe some salsa into your breakfast skillet, it'll be good.

Tofu is easy to make once you get the hang of making it flavourful, marinate it in things like sesame oil, rice/red wine/balsamic vinegar, lime or lemon juice, a bit of honey, garlic and some spices, put it on sandwiches or eat it with rice and vegetables or whatever. Great source of protein, and pretty filling, just watch portion size because some types of tofu are deceptively high calorie. You can also use tempeh in the same way you would tofu, it's really delicious and is a fermented soy product, so it also has probiotic benefits. I also love fake meat products once in a while, if you can get tofurky sausages where you are, they're loaded with protein and flavour.

You can also throw things like nutritional yeast on food (works instead of Parmesan cheese in a lot of dishes), or chia seeds, flax seeds or hemp seeds can go in smoothies, on salads, or anything else really to bump up protein content.

dbmata

muscle is probably going away. Honestly, I wouldn't stick with the vegetarian diet, particularly since you aren't liking the results.

42carrots

Nuts are actually very high calorie and lower in protein than most people think, and a 1/4 cup is a serving, which isn't very much. They're also low in fibre so they won't fill you up as much. Don't get me wrong, nuts have a lot of great nutritional value, but if you're looking for lower calorie, higher protein options, they're not the best option.

Sydking

Start eating meat....

If not then eat a *kitten* load of beans and lentils daily

Protein shakes??

Lift weights too

libbydoodle11

Resistance training

https://www.youtube.com/watch?v=RFPsvF3UOdo

http://www.health.com/health/gallery/0,,20718479_last,00.html

http://www.buzzfeed.com/deenashanker/vegan-meals-with-tons-of-protein

Spanander

I would go for lots of beans, green veggies and whole grain bread! Try having oatmeal for instanse. You can make a great proteinpaked oatmeal by using 40-80 grams of oatmeal (depending on you calorie goal) 2-4 eggwhites and maybe some fruit if you like. Or, blend some nuts and poor them in there as well, you won't taste them as much and you'll still get the proteins and fats. It's not as difficult as it might seem, believe me!

Spanander

Also feel free to message me if you need more advice

Jams009

I'm a vegetarian for ethical reasons too and I've also been into weightlifting and a bit of a bodybuilding fanatic for most of my life. I've recently started getting back in shape after 6 years of doing practically nothing. Add me if you like and/or feel free to check out my diary for ideas; I weigh and log everything I eat every day and post updates about my progress.

You can definitely improve your physique as a vegetarian, just as much as a meat eater can, but it will take a little more effort and research. You said yourself you didn't really research it properly; if you want to look better, and stay vegetarian, you are going to have to do some reading and get out of your comfort zone. You can't just cut something out of your diet, not replace it with anything similar and expect your body to stay the same.

Here's some suggestions to get you started; look up seitan, tofu and tempeh. Protein shakes are also really helpful.

MarziPanda95

I would try to avoid meat replacement products if you're a vegetarian for ethical reasons, as these actually destroy more of the environment and indirectly kill more animals than meat - because they require more land to be cultivated therefore leading to more deforestation and more small animals being killed in machinery which affects the food chain (i.e owls hunt mice). Meat replacement is worse for the environment as it has to be transported further than meat, leading to more pollution.

I would suggest, like someone already said, using protein shakes and lifting weights/doing more strength training. Lentils are good too.

neanderthin

Jams009 wrote: »

I'm a vegetarian for ethical reasons too and I've also been into weightlifting and a bit of a bodybuilding fanatic for most of my life. I've recently started getting back in shape after 6 years of doing practically nothing. Add me if you like and/or feel free to check out my diary for ideas; I weigh and log everything I eat every day and post updates about my progress.

You can definitely improve your physique as a vegetarian, just as much as a meat eater can, but it will take a little more effort and research. You said yourself you didn't really research it properly; if you want to look better, and stay vegetarian, you are going to have to do some reading and get out of your comfort zone. You can't just cut something out of your diet, not replace it with anything similar and expect your body to stay the same.

Here's some suggestions to get you started; look up seitan, tofu and tempeh. Protein shakes are also really helpful.

Good advice is good advice.

bostonwolf

^Good advice. I have vegetarian and vegan friends who have no problem holding or adding muscle, but they also put a bit of effort into planning what they eat to insure their protein levels are high enough to support their goals.

MFP is a great tool to map out a potential diet that would have the protein you need to maintain muscle mass, then you just go buy the food and make it happen.

dbmata

neanderthin wrote: »

Jams009 wrote: »

I'm a vegetarian for ethical reasons too and I've also been into weightlifting and a bit of a bodybuilding fanatic for most of my life. I've recently started getting back in shape after 6 years of doing practically nothing. Add me if you like and/or feel free to check out my diary for ideas; I weigh and log everything I eat every day and post updates about my progress.

You can definitely improve your physique as a vegetarian, just as much as a meat eater can, but it will take a little more effort and research. You said yourself you didn't really research it properly; if you want to look better, and stay vegetarian, you are going to have to do some reading and get out of your comfort zone. You can't just cut something out of your diet, not replace it with anything similar and expect your body to stay the same.

Here's some suggestions to get you started; look up seitan, tofu and tempeh. Protein shakes are also really helpful.

Good advice is good advice.

Yeah, seriously reasonable.

JoRocka

Jams009 wrote: »

I'm a vegetarian for ethical reasons too and I've also been into weightlifting and a bit of a bodybuilding fanatic for most of my life. I've recently started getting back in shape after 6 years of doing practically nothing. Add me if you like and/or feel free to check out my diary for ideas; I weigh and log everything I eat every day and post updates about my progress.

You can definitely improve your physique as a vegetarian, just as much as a meat eater can, but it will take a little more effort and research. You said yourself you didn't really research it properly; if you want to look better, and stay vegetarian, you are going to have to do some reading and get out of your comfort zone. You can't just cut something out of your diet, not replace it with anything similar and expect your body to stay the same.

Here's some suggestions to get you started; look up seitan, tofu and tempeh. Protein shakes are also really helpful.

this.

Noogynoogs

Same with me gone veggie three years ago and have gone up two dress sizes. Overdoing carbs

SueInAz

Strength training is a must as is getting more protein. There are vegetable based protein shakes/powders out there, if you can't find other ways of getting more into your diet.

Shaking the junk food habit is harder. I find that the more carbs I eat the more carbs my body craves. Cutting out sugar is often the only thing that stops the cycle for me. Perhaps you just need to completely forgo sweets for awhile while you focus on adding more protein. And frankly, there's nothing wrong with pizza but you might try making it yourself rather than having it delivered. That way you know what's going into it and it won't be "crappy".

martyqueen52

Maybe go back to meat? Why did you go Veggie in the 1st place?

Noogynoogs

Ethical reasons for me after watching ";Earthlings"

lynn1982

I'm an ex-vegan meat-loving vegetarian. In other words, I went vegan a few years ago for ethical reasons, went back to eating meat (because bbq...), then accidentally began eating vegetarian for financial reasons (ie. eggs and lentils are much cheaper than meat where I live). I found that I felt better eating that diet and have since stuck with it. I also have a dairy allergy and am celiac. So... my diet mostly consists of eggs, beans/legumes (mostly lentils - I just really like them), lots and lots of vegetables, fruits, fats (avocado, olive or coconut oil, nuts such as almonds and cashews). When I'm working out more and weight lifting, I make sure to supplement with plant based protein powders in smoothies. It's not my first choice, but it does the trick and keeps me going. Since I was diagnosed as celiac, I cut out a lot of grains - mostly for financial reasons since gluten free products are so expensive.

My point - protein I usually get enough with eggs, beans, a bit of soy (which I try not to eat), and protein powders. Hemp seeds are also a good source of plant-based protein - they have a mild nutty taste and are easy to sprinkle on salads or in smoothies. It can be done, but just takes a bit more planning. There's lots of info out there...

jgnatca

Your muscles need amino acids to build, and they are harder to find in vegetarian diets. If the body doesn't get it from the diet, it pirates directly from the muscles. Do your research and find those proteins that will help you build.

dbmata

There are also aminos that we don't make, and MUST come from intake. Their source is meat, so as a veggie head, you have to supplement them somehow in the dosing the body needs.

Jeneba

I have been a vegetarian for years - for ethical reasons. But it isn't for everyone. If you can't control your disordered eating of junk food, you are running a risk of seriously undermining your health. If you should go back to eating meat, you can research more compassionate farming practices that minimize animal suffering and are not harmful to the environment.

If the idea of eating animals still offends you, perhaps you would consider counseling by a plant-based nutritionist?

RodaRose

If you want, drop/lower the carbs in order to eat more good fats and oils like butter, olive oil, coconut oil.
Eggs, yogurt, lentils, broccoli, sunflower seeds, pumpkin seeds, chia seed, hemp seeds, flax seeds.
Also broccoli, kale, summer and winter squash, spinach, broccoli, avocados.
Eat lots and lots of Romaine -- you do not even have to make a salad. Open a bag and eat it right out of the bag. Two or three bags a day adds up to protein.

deksgrl

Has your workout routine changed? Are you eating at a surplus? What % of your diet is protein?

lemon629

Jams009 wrote: »

I'm a vegetarian for ethical reasons too and I've also been into weightlifting and a bit of a bodybuilding fanatic for most of my life. I've recently started getting back in shape after 6 years of doing practically nothing. Add me if you like and/or feel free to check out my diary for ideas; I weigh and log everything I eat every day and post updates about my progress.

You can definitely improve your physique as a vegetarian, just as much as a meat eater can, but it will take a little more effort and research. You said yourself you didn't really research it properly; if you want to look better, and stay vegetarian, you are going to have to do some reading and get out of your comfort zone. You can't just cut something out of your diet, not replace it with anything similar and expect your body to stay the same.

Here's some suggestions to get you started; look up seitan, tofu and tempeh. Protein shakes are also really helpful.

This 100%. It is difficult for vegetarians to get adequate protein and B vitamins without careful attention to their diet. It sounds like you need to do a lot of research.

You might want to consider adding fish to your diet. In my opinion, there aren't as many ethical concerns with eating fish since their nervous system is not as developed as mammals'.

If you're not doing better after another six months or so, perhaps you should give up and start gradually re-introducing meat into your diet.

dbmata

lemon629 wrote: »

You might want to consider adding fish to your diet. In my opinion, there aren't as many ethical concerns with eating fish since their nervous system is not as developed as mammals'.

Care to elaborate?

lemon629

As I said, less developed nervous system.
There is also less environmental impact than other animal sources. And as someone else pointed out above, meat substitutes have a major environmental impact.

I know several former vegetarians who added fish to their diets because they weren't getting enough protein and they thought the ethical issues were not as concerning as eating mammals and birds, so they compromised and added fish.

AliceDark

Honestly, trying to get enough protein as a lifting vegetarian sucks. It's possible, but you have to plan your meals around your proteins and that gets really old, really quickly. Almost every vegetarian I know who cares about gaining or maintaining muscle mass supplements with protein powder or bars. I average 120g of vegetarian protein daily, but it takes a lot of planning to get there. Feel free to look at my diary if you'd like.

In short, if you want to continue to be a vegetarian and keep your muscle, you can, but you need to be prepared to prioritize protein intake ahead of a lot of other things, including taste preferences. (In other words, oh hells no I don't want to drink another freaking protein shake! Ever, in fact. But it's that or go back to eating meat, and at the moment I don't want to do that even more).

If you're cutting out meat for your health, don't. Obviously it isn't working.

melimomTARDIS

maybe try quorn ch'kn cutlets, protien powders, or incorporating egg whites into your day? Honestly you look great in all the pictures so I am a little confused

midnight419

Are you tracking your calories? I looked at your tracker and you haven't consistently tracked in over a month. I would start by tracking, which will likely give you some insight into what you're actually eating and why you're gaining weight. I've been a vegetarian for 4 years, and I have not had any problem maintaining and gaining muscle or losing or maintaining my weight.

I've found No Meat Athlete to be a helpful source of information: nomeatathlete.com/

corgicake

There are tons of foods processed so that they're mostly protein. Veggie and vegan protein powder sold by the tub, prepackaged veggie burgers, bags of TVP which is the stuff that gets molded into veggie burgers, tempeh is also soy-based, seitan (Wheat Belly followers, pronounce this like "satan"), and beans are protein-heavy without the help of processing. This is not a complete list.

If you're losing muscle even while being active, the amount of protein you're eating is not enough even if someone's calculator insists it is.