Vegetarians Losing Weight
brittlb07
Posts: 313 Member
I am a vegetarian and have been since I was 12. People assume this means I am healthy. No. It means carbs are my best friend. I often help my self to seconds because “I didn’t get the meat serving.” This is not working out well. The worst is that I am not necessarily a huge salad fan either. Any other vegetarians trying to lose weight? What sort of things do you eat avoid carbs that are not meat?
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Replies
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Hi! I'm also a vegetarian that used to eat pasta like 5 times a week at least, and I know the struggle. I started off forcing myself not to get seconds of pasta when I did eat it, and I'd often mix in some kind of vegetable! Spinach, peas, zucchini, carrots, broccoli, etc. That also really helped fill me up! There's also a recipe on MFP for lentil bolognese that's DELICIOUS, absolutely love it, low cal, low carb, and very filling!
I've gotten into frozen meals recently. Frozen burritos (350ish calories, keeps me full!) instead of chipotle (also a once a week food in the past). My Costco just started stocking this General Tso's Tofu (330 calories) that's really good and filling! I've been doing a lot of oatmeal for lunch (mixed with a little peanut butter and some sort of sweet treat, 2 or 3 yogurt pretzels do the trick and make it really good), and i get my "salads" on subs (literally just cheese, lettuce, onions, oil+vinegar+spices, it's AMAZING and pretty low cal!).
Zucchini pizza is also really good! Definitely tastes like zucchini, but if you scoop out the middle a bit and add sauce/cheese/onions/spinach/anything else you want, it's super low calorie and low carb!
I definitely get my full serving of carbs a day, but staying open minded to trying new things and adding in veggies to yummier foods helped me a lot, and I'm learning that I like a lot of things! Good luck!3 -
Losing weight is about calories, not carbs. You don't have to avoid carbs to lose weight, unless they make you hungry. Logging accurately and consistently for a few weeks can really help get a handle on where you are wasting calories and what you need more of. I'm not a veg, but when I started logging I realized my protein and fiber were usually low, and that left me hungry. I still eat 200+g of carbs daily, but with my protein and fiber in line I can stick to my calories better.
If you know what is missing your diet, it might be easier to get useful feedback. There are several vegetarians and vegans here, I'm sure they'll be by shortly!19 -
You don’t have to avoid carbs unless your doctor has told you that you need to follow a low carb diet to treat a medical condition. In order to lose weight, you only need to eat fewer calories than your body burns. It doesn’t matter how many of those calories come from carbs. In addition, it’s very difficult to be a low carb vegetarian since meatless proteins usually have carbs.
However, if you eat a high proportion of carbs, you may not get enough fat and protein. These macros are both necessary for health, and help some people feel full. Many people here, including me, worry only about protein and not about fats or carbs. (I say this as someone who has absolutely no problem getting enough fat, but if you ordinarily don’t eat much fat, then you should make sure you’re getting enough.) I eat a high protein and high fiber breakfast by mixing Greek yogurt, protein powder, PB2, and fiber cereal. That helps keep me full while also getting me a lot of important nutrients.
Try incorporating more vegetarian proteins into your diet. Greek yogurt, tofu, tempeh, seitan, TVP, and many other high protein plant foods are all options.
In addition, some people prefer to eat a high volume of food. It’s hard to do this with carbs since they’re pretty calorie dense. If that way of eating appeals to you, try replacing some of your carbs with veggies. For example, if you’re having pasta, try eating veggies first and then a smaller portion of pasta. I often make tofu or soy curls in a sauce and serve it over broccoli, spinach, or another vegetable instead of rice.5 -
Eating a higher carbohydrate diet doesn't automatically mean weight gain or excess weight. I get about 60% of my calories from carbohydrates and it didn't create any problems for me when losing weight or maintaining that weight loss. It's all about the calories.
It's the taking seconds that is creating the problem. If your meals aren't satisfying or fulfilling, you will want to make sure that the carbohydrates you're choosing aren't crowding out the fat and protein that you need. It might be helpful to begin logging just to figure out if you're getting enough protein and fat. If you see that you aren't, that is a good place to make adjustments. If you see you're just getting too much of everything, that's where portion control is going to come into play.
I get most of my carbohydrates from vegetables and beans and I treat grains like an accent. This is because I prefer to eat higher volume and I've found this generally lets me get more food into each meal. So if I'm having a pasta dish, I will use lower calorie vegetables as the base of the meal and then have 1-2 ounces of pasta.7 -
I hear you! I always struggle to get a fair amount of protein. I like that I can check my macros on MFP. I try to eat oatmeal, lentils, tofu, yogurt, avocados. I actually added a small amount of fish back into my diet because I was having trouble getting enough protein on lower calories. I sometimes supplement with protein powder, although I don't like the taste very much. Good luck!0
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During my 6 weeks in Costa Rico, I was about 95% plant based, and dropped a size without even trying, despite eating high carb tropical fruit all day long, and having high carb rice and beans once or twice a day. I lost weight because I wasn't eating high calorie foods that don't satiate me, like cheese.
I'm not saying you shouldn't eat cheese, but do pay attention to what foods satiate you for less calories. So if, for example, you find rice and beans filling but pasta not so much, save pasta for days when you've earned more calories from exercise. Or make sure you have a big helping of low calorie veggies that you find filling with that pasta.
I could easily eat 1200 calories of Pasta Alfredo in one meal, but while I enjoy rice and beans very much, I am never tempted to eat that much of them in a sitting.1 -
I'm also a veggie, and I find that I really need some carbs to help feel full. I can eat veggies and fruits and still feel ravenous. No need to cut them out, just cut down so they fit in your calorie goal, and like Cara said, try mixing some veggies into stuff you already like to help bulk out the meal.0
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Each time i read the information on what are supposedly vegetarian "meals", I cry about the lack of protein in them. This morning, something containing quinoa, I thought should be good, had 3 grams of protein per serving and 20 carbs! We like to have things by us for occasional use. Its another good reason to prepare one's own.
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allieeveryday wrote: »I'm also a veggie, and I find that I really need some carbs to help feel full. I can eat veggies and fruits and still feel ravenous. No need to cut them out, just cut down so they fit in your calorie goal, and like Cara said, try mixing some veggies into stuff you already like to help bulk out the meal.
Fruits and vegetables *are* mostly carbohydrates. Do you mean you need starchy items or grains to feel full?6 -
I'm a vegetarian. I try to get lots of carbs because research has shown that people who go low carb (like fewer than 25% of their calories) have shorter lives, because they healthiest and longest living people on Earth eat lots of carbs, and because I need them, I exercise.
What I do is count calories, and maintain an energy deficit over time. I've lost about 70 pounds this way.
I really like "Beyond Meat" products. I don't care that they look like meat, I like that they're yummy and very high in protein. The "chicken" strips make delicious tacos.8 -
I'm an omnivore, but today's lunch could easily be adapted for vegetarians. I'd prefer more cheese, but add cottage cheese for less calories, more protein, and to get that mouth feel of cheese cheese:
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What are you eating to get your protein? Lots of people find protein (and fat) very satiating, so if you're not getting enough protein to feel full and that leads you to over-eat other foods, that could be a problem. FWIW, I average 120+ grams of vegetarian protein per day, so it's certainly possible to get adequate protein on a vegetarian diet. (I'm not vegan, though). I have to plan my meals around my protein source, and then I eat whatever fits around my protein.1
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I'm a pescetarian, but realistically I don't eat much fish.
I do really struggle to hit MFP's goal for me of 89 g protein a day while staying in my calorie limit - the days when I do hit it, I've eaten cottage cheese, low fat yogurt, a few eggs, chia seeds or portioned nuts, black or green beans, smoked string cheese, and a protein shake as my main protein sources.
It's too restrictive for me to try and limit carbs - but honestly I rarely go over my recommended limit if I'm eating mostly whole foods.0 -
I don't avoid carbs. I just work to hit my protein target and let the rest fall where it falls. Often that's around 50-55% carbs and 25-30% fat. Dropped 108.6 lbs so far.1
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I've been vegetarian for a while (44+ years), most of it while obese
, but lost weight successfully a few years back and am now still maintaining a healthy weight.
A couple of things helped me with weight loss/maintenance.
First, I took a good look at my meals. Over time, I'd come to rely on what I think of as "filler carbs": Pasta, bread, some grains, etc. - things that are relatively high in calories, but not that nutrient-dense (they also happen to be things I like OK but don't adore, so YMMV). I didn't cut any of those out of my eating, but definitely cut them down, or used substitutes more often. Part of what I did was think of increasing the foods I would've put on or in the pasta/bread/grain, and eliminating the pasta/bread/grain. For example, instead of pasta with a veggie/tempeh sauce, I might have a bowl of veggie stew with similar ingredients. Instead of a cheese sandwich, I might have a plate of cut-up veggies and some slices/cubes of cheese.
Second, I used my MFP food diary very actively. Every day or two, I'd look at what I'd eaten, looking for things that contributed relatively many calories, but not enough benefit - satiation, tastiness, nutrition - for their calorie "cost". Those became foods I'd reduce or eliminate, replacing them with something that better met my goals. Over time, this remodeled my eating in helpful ways.
I wouldn't say there's anything I used to eat and don't now. It's pretty much the same foods, but in different proportions. Also, I've substituted better versions, seeking out higher-protein/more nutrient-dense breads, preferring chickpea/lentil/etc. pasta most of the time over regular whole wheat, etc.
I never made any explicit attempt to avoid carbs, and tended to get close to 200g daily while losing weight. Within my calorie goal, I mainly focus on getting enough protein (I go for 100g daily now in maintenance; it was just a little lower while losing), getting enough fats (around 50g or so now, and this is one I still have to work at, personally; also, I try to maximize the MUFAs/PUFAs with things like nuts, seeds, avocado, olive oil), and eating large amounts of veggies/fruit most days (rarely more than 5 standard servings, often a dozen or more). I just let carbs fall where they may, and don't worry about them at all (they're not evil, despite what trendy blogs and IG-ers might be saying).
For me, it's easier to think of my calories as a budget, and focus on what to include, and how, rather than what to exclude. YMMV.
Best wishes!5 -
janejellyroll wrote: »Fruits and vegetables *are* mostly carbohydrates. Do you mean you need starchy items or grains to feel full?
Oh, duh! Yes, you're right I think I meant the starchy ones, but now that I'm thinking about it more, often when I eat fruit I'm also getting some fat or protein in too (string cheese with my apple, peanut butter and banana, etc.), so um I don't know what I'm talking about, ignore me!
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allieeveryday wrote: »janejellyroll wrote: »Fruits and vegetables *are* mostly carbohydrates. Do you mean you need starchy items or grains to feel full?
Oh, duh! Yes, you're right I think I meant the starchy ones, but now that I'm thinking about it more, often when I eat fruit I'm also getting some fat or protein in too (string cheese with my apple, peanut butter and banana, etc.), so um I don't know what I'm talking about, ignore me!
Yeah, I've found that fat and protein allow me to feel fuller when I am eating lots of fruits and vegetables. If I eat just fruits and vegetables, they don't fill me up well at all.1 -
I’m fully raw vegan now in order to lose weight. It’s hard in the winter, but I’m determined to lose weight for my marathon. I’m not a big raw veggie eater, but I love plain salads with just lettuce and tomatoes.7
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UltraVegAthlete wrote: »I’m fully raw vegan now in order to lose weight. It’s hard in the winter, but I’m determined to lose weight for my marathon. I’m not a big raw veggie eater, but I love plain salads with just lettuce and tomatoes.
Well, you will definitely lose weight as being a raw vegan is so restrictive. However, it is unnecessarily restrictive, and may hinder your performance goals.
I applaud ethical vegans, but I believe adding raw on top of it, especially in the winter, just adds too much unnecessary restriction.5 -
kshama2001 wrote: »UltraVegAthlete wrote: »I’m fully raw vegan now in order to lose weight. It’s hard in the winter, but I’m determined to lose weight for my marathon. I’m not a big raw veggie eater, but I love plain salads with just lettuce and tomatoes.
Well, you will definitely lose weight as being a raw vegan is so restrictive. However, it is unnecessarily restrictive, and may hinder your performance goals.
I applaud ethical vegans, but I believe adding raw on top of it, especially in the winter, just adds too much unnecessary restriction.
Yes, I agree. And part of it is due to not being mentally recovered from my ED. But it’s helping me be okay with volume.4 -
You don’t need as much protein as everyone says! Read the China study- it’s about plant based diets. It was fabricated by the meat and dairy industries to sell their products. We don’t need any more than 10% of our daily calories from protein. #overrated
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You don’t need as much protein as everyone says! Read the China study- it’s about plant based diets. It was fabricated by the meat and dairy industries to sell their products. We don’t need any more than 10% of our daily calories from protein. #overrated
Depending on lifestyle and overall calorie consumption, it's totally possible that an individual might need more than 10% of their calories from protein in order to maintain muscle mass or meet fitness goals -- especially if they are in a calorie deficit.
Please don't spread myths about protein to promote plant-based diets. It just furthers the impression that people advocating for plant-based diets either don't understand human nutrition or are deliberately misinforming people.18 -
You don’t need as much protein as everyone says! Read the China study- it’s about plant based diets. It was fabricated by the meat and dairy industries to sell their products. We don’t need any more than 10% of our daily calories from protein. #overrated
The China Study is in no way settled science. Regardless, there is a difference between what we "need" and what is "optimal". I might not suffer from a deficiency if I eat 50g of protein daily, but I'd rather do more than just get by. Protein can be muscle sparing while eating at a deficit, and getting closer to 90-100g per day helps me to feel full at the correct amount of calories.7 -
Being a vegetarian is not easy and it's definitely not for everyone. The fact you don't like the veggies makes it even more difficult. How are you feeling in general? Are you well/healthy? Have you had a checkup to see if you're deficient in anything? That might be the case if you're always hungry/craving stuff. What was the reason you became a vegetarian in the first place?0
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_aenyeweddien_ wrote: »Being a vegetarian is not easy and it's definitely not for everyone. The fact you don't like the veggies makes it even more difficult. How are you feeling in general? Are you well/healthy? Have you had a checkup to see if you're deficient in anything? That might be the case if you're always hungry/craving stuff. What was the reason you became a vegetarian in the first place?
To be fair, not liking salad and not liking veggies are two different things. I don't eat salad every day - but I do eat legumes, nuts and seeds, raw veggies with lunch, steamed veggies with dinner, potatoes, tomatoes in various forms, etc. You don't have to like eating a bowl of salad to be a vegetarian!
Also - seasoning and carefully portioned condiments go a long way for me. Oftentimes adding a little pepper and garlic powder to my veggies make them seem a lot more indulgent - no butter needed.1 -
Try adding fillers and substitutes to your dishes. Use spaghetti squash which is my go to for all things pasta. Cauliflower rice is great. I add a full bag of tofu shirataki noodles on my salads i have for lunch. The whole bad has 20 cal and 6 grams carbs 4 of which are dietary fiber. It will help you feel satiated.1
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UltraVegAthlete wrote: »I’m fully raw vegan now in order to lose weight. It’s hard in the winter, but I’m determined to lose weight for my marathon. I’m not a big raw veggie eater, but I love plain salads with just lettuce and tomatoes.
If you are raw vegan but don't like raw veggies, what are you eating? Just fruit and lettuce and tomatoes? That's pretty limited and not healthy. Are you at least getting in some sources of protein? (Not sure what that would be, as you need to cook most of the best plant sources -- nuts and seeds, but that's really going to be tough.)
Also, some vegetables have nutrients that are easier to absorb when cooked, so that's worth considering.
You can lose weight eating food that's cooked as well as raw. Like kshama I admire veganism as an ethical choice, but I don't get the raw thing. I think it's too hard to have a diet that provides all you need.7 -
I am a vegetarian and have been since I was 12. People assume this means I am healthy. No. It means carbs are my best friend. I often help my self to seconds because “I didn’t get the meat serving.” This is not working out well. The worst is that I am not necessarily a huge salad fan either. Any other vegetarians trying to lose weight? What sort of things do you eat avoid carbs that are not meat?
As I asked in the other thread, what are you meaning by "carbs"? I was a vegetarian for a while (both in shape and overweight) and tend to eat vegetarian during parts of the year now (Lent, sometimes other stretches), and what I did was similar to when not eating vegetarian -- I plan my meals around a source of protein and vegetables. The difference is that plant-based protein sources may have less protein than a similar serving of meat, so you'd want to have multiple sources. Happily, vegetables themselves are a source (non starchy veg are primarily carbs, but also have protein).
For example, my current favorite breakfast is some mix of vegetables and eggs. Often I might add some cottage cheese or yogurt to increase the protein, or I might have fruit on the side instead of the dairy. Eggs have just a tiny amount of carbs, but the rest of those choices do have carbs, but they also make for a balanced meal. Another option might be oats with yogurt (or soymilk) plus berries and nuts. The oats and yogurt/soymilk and nuts will all provide some protein.
For lunch I might have a salad with tofu and chickpeas on it, but if you aren't into salad how about a stirfry with vegetables and tofu on brown rice (or white is fine)? Maybe a piece of fruit after for a snack. Or a lentil stew with a variety of veg added or black bean soup with some veg on the side.
For dinner, similarly I would pick a protein source and vegetables and then fill in with whatever starch I like. You don't need to avoid pasta, just make sure you are adding protein and fat and vegetables to it.
Nuts will give you a little protein and are often a satisfying addition (high cal, of course) and are also something to think about.
You still may end up with a diet that's a bit on the higher carb side (although not necessarily), but that's not a bad thing.4 -
_aenyeweddien_ wrote: »Being a vegetarian is not easy and it's definitely not for everyone. The fact you don't like the veggies makes it even more difficult. How are you feeling in general? Are you well/healthy? Have you had a checkup to see if you're deficient in anything? That might be the case if you're always hungry/craving stuff. What was the reason you became a vegetarian in the first place?
I have a condition where blood makes me faint. I once saw meat being cooked and linked it to the body/blood and now the thought of eating it makes me want to be ill. I fed meat to my husband and children. It's just mental for me. I've lived 18 years like this, so I don't think anyone can convince me otherwise haha.0 -
UltraVegAthlete wrote: »I’m fully raw vegan now in order to lose weight. It’s hard in the winter, but I’m determined to lose weight for my marathon. I’m not a big raw veggie eater, but I love plain salads with just lettuce and tomatoes.
If you are raw vegan but don't like raw veggies, what are you eating? Just fruit and lettuce and tomatoes? That's pretty limited and not healthy. Are you at least getting in some sources of protein? (Not sure what that would be, as you need to cook most of the best plant sources -- nuts and seeds, but that's really going to be tough.)
Also, some vegetables have nutrients that are easier to absorb when cooked, so that's worth considering.
You can lose weight eating food that's cooked as well as raw. Like kshama I admire veganism as an ethical choice, but I don't get the raw thing. I think it's too hard to have a diet that provides all you need.
(The following should not be construed as encouragement for sprouting or eating exclusively raw, merely a technical discussion.)
@lemurcat2 raw eaters can sprout things. Soaked lentils are edible relatively quickly, maybe overnight? They will just have a teeny sprout at this point, but are edible as soon as they are soft enough to chew without feeling like you are chewing gravel. Mung beans and alfalfa seeds sprout well. Pea shoots are lovely, but you have to get the right kind of seeds for that.
However: https://www.cdc.gov/listeria/prevention.html
...Sprouts need warm and humid conditions to sprout and grow. These conditions are also ideal for the growth of bacteria, including Listeria, Salmonella, and E. coli.
Recommendations for people at higher risk, including pregnant women, older adults, and people with weakened immunity:- Do not eat raw or lightly cooked sprouts of any kind (including alfalfa, clover, radish, and mung bean sprouts).
- Cook sprouts thoroughly to reduce your risk for getting sick. Thorough cooking kills the harmful bacteria.
- When you’re eating out, ask that raw sprouts not be added to your food. If you buy a ready-made sandwich, salad, or Asian food, check to make sure it doesn’t contain raw sprouts.
NOTE: Rinsing sprouts will not remove bacteria. Home-grown sprouts also can make you sick if you eat them raw or lightly cooked.2
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