Calling all vegetarians!

melonaulait

emmycantbemeeko wrote: »

It's so easy to slide in to being an all-white-carb vegetarian, especially if you don't live in a place that's vegetarian-friendly or cook for yourself a lot.

White carbs are perfectly OK to eat, by the way. Like potatoes and rice. That's some of the healthiest stuff out there. The only reason to limit these is if you happen to have a medical issue that is affected by simple carbs...

emmycantbemeeko

melonaulait wrote: »

emmycantbemeeko wrote: »

It's so easy to slide in to being an all-white-carb vegetarian, especially if you don't live in a place that's vegetarian-friendly or cook for yourself a lot.

White carbs are perfectly OK to eat, by the way. Like potatoes and rice. That's some of the healthiest stuff out there. The only reason to limit these is if you happen to have a medical issue that is affected by simple carbs...

Yeah, they're fine in moderation, but not as the entirety of your diet, which (speaking from experience) it's very easy for them to become if you're cutting out meat in a not-vegetarian-friendly cultural context. Really easy to wind up eating potato, rice, chips, crackers, pasta, for every meal. Which isn't great in a macro or micronutrient sense.

How I wish it weren't so, because they're all delicious.

AnnPT77

melonaulait wrote: »

emmycantbemeeko wrote: »

It's so easy to slide in to being an all-white-carb vegetarian, especially if you don't live in a place that's vegetarian-friendly or cook for yourself a lot.

White carbs are perfectly OK to eat, by the way. Like potatoes and rice. That's some of the healthiest stuff out there. The only reason to limit these is if you happen to have a medical issue that is affected by simple carbs...

Absolutely true. But if one is trying to increase protein while reducing calories like OP, they're probably not giving one the best bang for one's caloric buck, compared to other food choices. And as @emmycantbemeeko said, it can be easy to slide into over-eating them, as they're easy, usually inexpensive, and technically vegetarian.

Personally, I find the whole grain alternatives (let alone different categories of nutrient-dense food) much more satiating, but everyone's different in that respect.

dakotamyers2010

AnnPT77 wrote: »

melonaulait wrote: »

emmycantbemeeko wrote: »

It's so easy to slide in to being an all-white-carb vegetarian, especially if you don't live in a place that's vegetarian-friendly or cook for yourself a lot.

White carbs are perfectly OK to eat, by the way. Like potatoes and rice. That's some of the healthiest stuff out there. The only reason to limit these is if you happen to have a medical issue that is affected by simple carbs...

Absolutely true. But if one is trying to increase protein while reducing calories like OP, they're probably not giving one the best bang for one's caloric buck, compared to other food choices. And as @emmycantbemeeko said, it can be easy to slide into over-eating them, as they're easy, usually inexpensive, and technically vegetarian.

Personally, I find the whole grain alternatives (let alone different categories of nutrient-dense food) much more satiating, but everyone's different in that respect.

I rarely eat white carbs. I completely cut out white rice and white bread. I don't eat a lot of bread, but only keep whole wheat in the house. We do brown rice instead of white rice, but eat more quinoa than rice. I rarely do potatoes, but when I do I'll usually choose sweet potatoes over white potatoes. As far as pasta goes, I try to limit it because of the calories and only buy whole wheat, veggie, or the protein plus varieties.

RebelHips

Tottie has some great suggestions up there!

I had the same battle when I first became vegetarian about 10 years ago. I was eating a lot of junk. Give yourself some time to figure it out - it's definitely a learning process.

A sample of basic stuff I always have on hand:
- avocados
- hummus
- eggs
- beans (black and pinto, mostly)
- spinach, cabbage and kale
- yogurt
- seitan
- Morningstar grillers and black bean patties
- Brussels sprouts (I love roasted them in the oven and topping with a balsamic glaze and shaved parmesan cheese)
- firm tofu
- sprouted grain bread (like these: https://www.angelicbakehouse.com/products/)
- hair/skin/nails vitamins
- organic soy milk
- apples
- unsalted, plain nuts (almonds, walnuts, pecans)
- oranges
- broccoli and baby carrots (for dipping in hummus)
- non American cheese (such as gouda)
- rainbow cherry tomatoes
- mini sweet peppers
- cilantro

I know it's hard, but try to focus less on calories and more on content. Like avocados - high in fat and calories, but nutritionally sound. It's good fat that will help your nails, skin and hair. I eat one a day and am still losing weight.

dakotamyers2010

RebelHips wrote: »

Tottie has some great suggestions up there!

I had the same battle when I first became vegetarian about 10 years ago. I was eating a lot of junk. Give yourself some time to figure it out - it's definitely a learning process.

A sample of basic stuff I always have on hand:
- avocados
- hummus
- eggs
- beans (black and pinto, mostly)
- spinach, cabbage and kale
- yogurt
- seitan
- Morningstar grillers and black bean patties
- Brussels sprouts (I love roasted them in the oven and topping with a balsamic glaze and shaved parmesan cheese)
- firm tofu
- sprouted grain bread (like these: https://www.angelicbakehouse.com/products/)
- hair/skin/nails vitamins
- organic soy milk
- apples
- unsalted, plain nuts (almonds, walnuts, pecans)
- oranges
- broccoli and baby carrots (for dipping in hummus)
- non American cheese (such as gouda)
- rainbow cherry tomatoes
- mini sweet peppers
- cilantro

I know it's hard, but try to focus less on calories and more on content. Like avocados - high in fat and calories, but nutritionally sound. It's good fat that will help your nails, skin and hair. I eat one a day and am still losing weight.

Awesome, thanks!

curvy_gamer_loses

I've been a vegetarian for 4 years, but now I am a pescatarin since I eat fish a few times a week. I also have a hard time reaching iron and protein goals even with fish a few times a week. I can usually reach my protein goal by eating eggs, beans, protein shakes/smoothies, and "veggie" pasta. Edamame makes a great snack, there's 11g protein per 100grams.

MsMar1

could it possibly be a vitamin or mineral deficiency? I am newly vegetarian myself and I was having similar issues. I stopped the carbs bc I was craving them BAD, started taking some amino acid supplements and I seem to be doing a lot better.

SeeEmilyShrink

I've been a vegetarian for more then half of my life, and have struggled with feeling tired and worn out at times. You really have to make an effort to get in the protein you need. Also, iron is incredibly important. I struggled with anemia, so I now take iron supplements that my physician recommend, along with a daily multivitamin. This has helped with not feeling so worn out all of the time. As far as snacking, I know what you mean. If you don't get enough protein, you'll feel hungry more often throughout the day, which leads to snacking. One way to help with this is to always pair a protein with a whole grain. For example, I'll do beans with rice or quinoa. This will help you feel fuller for longer by getting a complete protein. Some other things I like to eat to get my protein in are hard boiled eggs, cheese, nuts and seeds, tofu, tempeh, soy proteins (I try to limit these, as they can cause me some GI discomfort), smoothies with protein powder, and for snacks I LOVE Quest protein bars! They are super high protein and low sugar/carb.

I would recommend talking to your physician about your daily protein intake needs, and then working toward a plan to meet those needs. This will help keep you feeling full and as healthy as you can possibly be! Also, make sure you are drinking plenty of water throughout the day...this will also help cut down on the snacking!

hamstertango

I take Floravital tonic for my iron and berocca every day really totally sorts out lethargy issues.
My protein comes from a range usually eggs, cheese, soya protein from things like quorn. I could probably do with more protein to be fair as I can't eat as much cheese now as too many cals but actually feel really good since eating at a calorie deficit. Been veggie (no meat no fish) for 27 years

RebelHips

Hey hamstertango, thanks for the Floravital tonic shoutout! I had no idea that existed and think it could be beneficial to me

curvy_gamer_loses

RebelHips wrote: »

Hey hamstertango, thanks for the Floravital tonic shoutout! I had no idea that existed and think it could be beneficial to me

Yes, thanks. Might have to try that out