Vegan low fat diet, only eating 4000kjs a day...and not shifting any weight! WHHHYYYY
Replies
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i really wish more people were reading what i was writing :S Im not cranky or tired, i just need to know what to do better. im getting there.
I just amended my goal in my diary to 5000kjs which is about 1200 calories??
thats got to be better and healthier right???
Anyway, thank you again to all.0 -
You have your calorie goal set way too low. Besides this, you are way underestimating calorie intake. Not every single avocado is 275 calories (in fact, I think a whole one is probably more than that), and not every single banana is 90 calories. The list goes on.
I think the problem is that you are using generic entries and not weighing your food. It's really important that you learn how to gauge how much you are eating. For many of us, eyeballing does not work. The food scale is your friend.
I love bananas and eat them every day on my oatmeal. These bananas range from 89 to 134 calories, depending on how many grams they weight. Same with berries and other fruits and anything else you like to eat.
Also, do you drink any calorie beverages, use salad dressings, use condiments? Those count too.
Here are some links that will help you with calorie counting.
Calorie Counting 101
You are Probably Eating More Than You Think
im realising now the weight definitley has something to do with it!
I dont drink calorie beverages EVER, i drink only water and one coffee a day and i account for that.
I also dont eat salad dressings or condiments. These are usually non vegan and contain nasties which i dont want in my body.0 -
angiecassimatis wrote: »Yup! I consume probably about 850-900 on an average day. Some days more, maybe 1020?
I have had low days where I didn't mean to but I consumed maybe only 850??
My weight in kgs is about 118 currently.
I'll try to open my diary now...I'm not sure how to do it. Lemme try!
I am 4 feet 11 inches and a tiny bit and weigh 90 kilos and still get to eat 1200 calories to lose 1 pound a week and am going on 70 ( years that is ). You should be able to eat more than that and still lose at an acceptable speed.
I also don't like exercise any more, walk walk a minimum of 45 minutes 5-6 times a week and have lost 25 kilos/55 pounds.
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There is setting to change kj to cal somewhere in setting if that makes things easier0
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Buying a food scale was my best purchase in recent memory, it was cheap (less than $8 from Target) and has helped immensely in terms of understanding portion sizes and taking the guess work and stress out of putting together a meal. I'd highly recommend getting one for yourself, it makes things much easier. Also, I eat a vegetarian, mostly whole foods plant based diet, and I when I search for entries in the database I usually choose entries derived from the USDA (American database with caloric info for many foods) so for instance if I want to log avocado, I'll type in "avocado USDA" and choose an entry with several verifications, ideally. I'll then weigh out an amount in my scale, eg. 100 grams, and then can log the exact amount that way. Best of luck, stay healthy!!0
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Buying a food scale was my best purchase in recent memory, it was cheap (less than $8 from Target) and has helped immensely in terms of understanding portion sizes and taking the guess work and stress out of putting together a meal. I'd highly recommend getting one for yourself, it makes things much easier. Also, I eat a vegetarian, mostly whole foods plant based diet, and I when I search for entries in the database I usually choose entries derived from the USDA (American database with caloric info for many foods) so for instance if I want to log avocado, I'll type in "avocado USDA" and choose an entry with several verifications, ideally. I'll then weigh out an amount in my scale, eg. 100 grams, and then can log the exact amount that way. Best of luck, stay healthy!!
Yep. This is it.0 -
Buying a food scale was my best purchase in recent memory, it was cheap (less than $8 from Target) and has helped immensely in terms of understanding portion sizes and taking the guess work and stress out of putting together a meal. I'd highly recommend getting one for yourself, it makes things much easier. Also, I eat a vegetarian, mostly whole foods plant based diet, and I when I search for entries in the database I usually choose entries derived from the USDA (American database with caloric info for many foods) so for instance if I want to log avocado, I'll type in "avocado USDA" and choose an entry with several verifications, ideally. I'll then weigh out an amount in my scale, eg. 100 grams, and then can log the exact amount that way. Best of luck, stay healthy!!
oh thats wonderful!!!!! I love that. I will for sure, thank you!!
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angiecassimatis wrote: »i really wish more people were reading what i was writing :S Im not cranky or tired, i just need to know what to do better. im getting there.
I just amended my goal in my diary to 5000kjs which is about 1200 calories??
thats got to be better and healthier right???
Anyway, thank you again to all.
People are reading what you're writing, and you are receiving some good information.
1200 calories is too low. Your ticker said you only have about 18 or so pounds to lose, I believe (please correct me if I'm wrong). That needs to come off at about .5 pounds per week because, otherwise, your goal is too aggressive and most likely not sustainable.
So, you need to eat much more than 1200 calories, but you need to learn how to accurately count and log those calories.
Have you yet had a chance to review the links I provided? They are very informational.
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myfatass78 wrote: »There is setting to change kj to cal somewhere in setting if that makes things easier
see i understand things better in calories, BUT, in Australia things are mainly listed as Energy (kjs)...not really calories. Its changing, i see it more and more but not everything.0 -
Oh I'm in Aus as well. Most of the things I eat have Calories and Kj on them. If I'm confused there are calculators online. I just throught for crunching the numbers it is easier.0
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angiecassimatis wrote: »myfatass78 wrote: »There is setting to change kj to cal somewhere in setting if that makes things easier
see i understand things better in calories, BUT, in Australia things are mainly listed as Energy (kjs)...not really calories. Its changing, i see it more and more but not everything.
yeah it's incredibly annoying! I have a kj to calorie converter on my phone. I whip it out all the time when I'm grocery shopping.
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Angie, I'm in NZ, and work in the metric system too (get with the programme already US!!).
I do agree with the others about weighing and measuring everything when starting out (I actually don't for some stuff, years of doing that at Weight Watchers when I was younger has given me a damn good eye. Every now and then I'll check stuff just to make sure I'm not veering off the path. I've also made a conscious choice not to be too hung up about every little morsel due to past issues with eating disorders, but anyway...).
We have the joy of it being summer in our neck of the woods, so loads of tasty salad vegies and amazing fruit to take advantage of. An awesome source of protein is tempeh, I am totally in love with that stuff at the moment! Please feel free to take a look at my diary (I'm vegetarian, not vegan, but it may give you some ideas, just ignore all the eggs!).
On the exercise front, walking is great, and I've recently gotten into yoga which you can do from the comfort of your own home thanks to YouTube, check out Yoga With Adriene, she is awesome.0 -
Nony_Mouse wrote: »Angie, I'm in NZ, and work in the metric system too (get with the programme already US!!).
I do agree with the others about weighing and measuring everything when starting out (I actually don't for some stuff, years of doing that at Weight Watchers when I was younger has given me a damn good eye. Every now and then I'll check stuff just to make sure I'm not veering off the path. I've also made a conscious choice not to be too hung up about every little morsel due to past issues with eating disorders, but anyway...).
We have the joy of it being summer in our neck of the woods, so loads of tasty salad vegies and amazing fruit to take advantage of. An awesome source of protein is tempeh, I am totally in love with that stuff at the moment! Please feel free to take a look at my diary (I'm vegetarian, not vegan, but it may give you some ideas, just ignore all the eggs!).
On the exercise front, walking is great, and I've recently gotten into yoga which you can do from the comfort of your own home thanks to YouTube, check out Yoga With Adriene, she is awesome.
oh my stars, you are such a gem. Thank you for this lovely. I really appreciate the offer of being able to look at your diary. I mean that 0 -
myfatass78 wrote: »Oh I'm in Aus as well. Most of the things I eat have Calories and Kj on them. If I'm confused there are calculators online. I just throught for crunching the numbers it is easier.
oh gosh, if i dollar for every time i googled 'kjs to calories' ahahahahaha0 -
Buying a food scale was my best purchase in recent memory, it was cheap (less than $8 from Target) and has helped immensely in terms of understanding portion sizes and taking the guess work and stress out of putting together a meal. I'd highly recommend getting one for yourself, it makes things much easier. Also, I eat a vegetarian, mostly whole foods plant based diet, and I when I search for entries in the database I usually choose entries derived from the USDA (American database with caloric info for many foods) so for instance if I want to log avocado, I'll type in "avocado USDA" and choose an entry with several verifications, ideally. I'll then weigh out an amount in my scale, eg. 100 grams, and then can log the exact amount that way. Best of luck, stay healthy!!
GREAT ADVICE!! this is what i do.
Also for eg avocado, find one entry that is most accurate, I like to cross reference with Calorie King then stick to that entry, It will be in your recent of frequent foods so its easy.
That way you are being consistent with your calories
If you cant find a food then create your own using USDA or Calorie king information0 -
angiecassimatis wrote: »myfatass78 wrote: »Oh I'm in Aus as well. Most of the things I eat have Calories and Kj on them. If I'm confused there are calculators online. I just throught for crunching the numbers it is easier.
oh gosh, if i dollar for every time i googled 'kjs to calories' ahahahahaha
just divide the kj by 4.2
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Hi Angie,
I also live in Australia. I am not a vegan, but a vegetarian. Welcome to MFP - the database has gotten much better in the past couple of years, however it still is hard to find all the Aussie stuff you need.
You have only been vegan for a month, so you will be going through some pretty drastic changes already. As everybody has already mentioned to you, you need to eat more calories. Try to keep to at least 1200 net calories per day - this includes any exercise you do during the day.
I utilise the recipe builder that MFP has available. You can find it under the "Food" tab, subcategory "Recipes" and you have the option to add a recipe manually. I suggest you pick up a food scale. K-mart has them for under $20AU. We went all out and bought ours from Wheel & Barrow a few years ago at a Boxing Day sale. If you don't already, start making your own meals. Or even set aside a day for meal prep so you've got enough food to get you through the day while you're at your desk job.
Weight loss is a very, very long road to travel down. Especially if you want to lose body fat. You won't lose it quickly, and you will find that your weight does fluctuate.
I've attached an infograph for you from the PETA website. I'm not their biggest fan, but they know what you need to do to get your protein consumption up. Also, Pintrest is a great place to find random vegan recipies using what you have in your pantry. If you haven't done so, I suggest you stock up a few dry goods in your pantry, such as dried beans, lentils, quinoa, chickpeas, and chia seeds. Also nutritional yeast (a product you can find in health food stores) is a great savoury good to sprinkle over any lunch or dinner dish. Gives some things a cheesy taste if you're craving it. I like adding it to my tofu scramble.
I hope that helps.
Eat more food so your body can balance itself back out.
Weigh your food on a scale.
Make your own meals. Have a prep day if you need to.
Use the recipe builder. It's a life saver in Australia.
Cheers,
Bahbedwire
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My diary probably looks completely boring to most people, but the truth is I love that salad for dinner every night! I change the seasonings for my tempeh to mix things up
Gawd speaking of food, I need to heat my dinner (trying to think how you could adapt my stuffed eggplant recipe to be vegan, they have egg and goat's cheese in them). STARVING today (that would be all yesterday's exercise catching up with me!).0 -
herrspoons wrote: »No way this is real.
believe it mate! it looks like ive been underestimating my intake....its difficult here in australia to get matches on meals and items.
but yeah it wasnt always that low every day, maybe anywhere from 850-1050 calories?
eating a vegan diet makes it easy to cut calories but i doubt i had many days lower than 900 if ive been really underestimating what ive been logging.0 -
Will you be entering foods that aren't in the database into the database to share ?0
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angiecassimatis wrote: »herrspoons wrote: »No way this is real.
believe it mate! it looks like ive been underestimating my intake....its difficult here in australia to get matches on meals and items.
but yeah it wasnt always that low every day, maybe anywhere from 850-1050 calories?
eating a vegan diet makes it easy to cut calories but i doubt i had many days lower than 900 if ive been really underestimating what ive been logging.
If you're not losing weight or gaining weight you have been eating at maintenance, which means you have grossly been underestimating calories. It happens. Now you know what to do. 0 -
angiecassimatis wrote: »myfatass78 wrote: »Oh I'm in Aus as well. Most of the things I eat have Calories and Kj on them. If I'm confused there are calculators online. I just throught for crunching the numbers it is easier.
oh gosh, if i dollar for every time i googled 'kjs to calories' ahahahahaha
Just use the calculator on your phone and divide the kj amount by 4.2.0 -
I have been a vegetarian for over 20+ years and vegan for the last 6. I 'm not an "ethical" vegan but did it for health reasons but have gained 50 pounds over the years and have decided my reasons for not eating meat is not benefiting my health anymore . I'm starting Atkins induction in the next week as soon as I get all my info and recipes ready, that's what brought me to this site, wanting to track my meals.
Eating vegan can contain a lot of carbs and processed foods along with fat and I believe I fell into the mind set that it was healthier than eating meat, my body disagreed. Maybe you could look into your intake of vegan processed food and carb intake, maybe add more vegan protein to aide in the weight loss. Eating vegetarian is so much easier than vegan.
I hope you find an answer that helps you, I just wanted to let you know that you are not alone in being the only vegan who has gained weight trying to eat healthy.
Good Luck!0 -
angiecassimatis wrote: »...I just amended my goal in my diary to 5000kjs which is about 1200 calories??
Sorry, I think you have a mistake there. I just looked at your diary and your daily calorie goal is only 717 calories (3000 kJ). That's less than half of what your body would need if you were in a coma.
The "good" news is that you've probably been underestimating how much you're eating and once you get your goal set properly and start logging correctly you'll probably see some results.
Don't use the fact you're in Australia as an excuse not to log properly.
Kitchen scales are cheap and you can weigh everything in grams, which is very accurate. Almost all fruits and vegetables are already in the database with proper nutritional information. Search using plurals to find them - e.g. avocados, bananas, lentils, etc. Look for the entries that do NOT have a star next to them. For other entries, look for ones with several confirmations as those are more likely to be correct. If you're eating a food that is not in the database, use the scanning feature or just take the time to enter the data yourself. Keep a kJ converter in your favorites tab to make things easier. This one is nice and doesn't have a ton of other crap on the page: http://www.bupa.com.au/health-and-wellness/tools-and-apps/tools-and-calculators/calorie-converter
It can take time to enter foods, but it is worth it. You only have to do it once and then it's saved in the My Foods tab. I live in Europe and the database for foods here was really limited when I first joined. I entered dozens of foods myself, and shared so others can use them too. I still enter new products from time to time. Just be sure you enter all the information, not just the calories. It doesn't help anyone if you skip the protein, carbs, fat, sugar and sodium. I hate seeing a pizza in the database that claims it has no sodium or fat.
Good luck, you can do this. :flowerforyou:
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sugaraddict4321 wrote: »angiecassimatis wrote: »...I just amended my goal in my diary to 5000kjs which is about 1200 calories??
Sorry, I think you have a mistake there. I just looked at your diary and your daily calorie goal is only 717 calories (3000 kJ). That's less than half of what your body would need if you were in a coma.
The "good" news is that you've probably been underestimating how much you're eating and once you get your goal set properly and start logging correctly you'll probably see some results.
Don't use the fact you're in Australia as an excuse not to log properly. Kitchen scales are cheap and you can weigh everything in grams, which is very accurate. Almost all fruits and vegetables are already in the database with proper nutritional information. Search using plurals to find them - e.g. avocados, bananas, lentils, etc. Look for the entries that do NOT have a star next to them. For other entries, look for ones with several confirmations as those are more likely to be correct. If you're eating a food that is not in the database, use the scanning feature or just take the time to enter the data yourself. Keep a kJ converter in your favorites tab to make things easier. This one is nice and doesn't have a ton of other crap on the page: http://www.bupa.com.au/health-and-wellness/tools-and-apps/tools-and-calculators/calorie-converter
It can take time to enter foods, but it is worth it. You only have to do it once and then it's saved in the My Foods tab. I live in Europe and the database for foods here was really limited when I first joined. I entered dozens of foods myself, and shared so others can use them too. I still enter new products from time to time. Just be sure you enter all the information, not just the calories. It doesn't help anyone if you skip the protein, carbs, fat, sugar and sodium. I hate seeing a pizza in the database that claims it has no sodium or fat.
Good luck, you can do this. :flowerforyou:
Thank you. Yes ill say again, i have amended my goal. Im not sure why it would be showing up otherwise. Im using the ihpone app, perhaps its not syncing. Its working for me which is all that matters.
I wasnt using the fact that i was in Australia that i wasnt logging correctly. Go into my diary, have a look, its all there. I measured most things in cups as the measurements.
I actually have entered so much food myself. And its normally the stuff thats probably more calorie rich anyway...Being vegan, to be honest i could care less about the calories in tomatos and nectarines than i would about actual cooked and prepared meals. The only thing i havent done is weigh it, but i measured my food using the metric system eg. 1 cup cooked rice or 1 cup cooked peas etc.
I hope that makes sense.
Anyway, i am seeing results slowly. Ive weight in now and have lost another 1.3 kilos/2.1 pounds in about 1 week and a half.
Feeling much more inspired to up my calories and take it slower and see what works for me.
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Yay well done on your loss!
I'm very impatient when it comes to weight loss. It's coming off slowly now and I can't give up until it's goooone! Patience patience patience 0 -
christinev297 wrote: »Yay well done on your loss!
I'm very impatient when it comes to weight loss. It's coming off slowly now and I can't give up until it's goooone! Patience patience patience
i am 100% commited to health which is why i thought, "the quicker i drop it, the healthier ill become...really quickly!''....ohhh but it is not the case lol
Thank you for your support doll 0
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