Vegan diet tips?

Nataliya555

Does anyone have any diet tips on a vegan diet? I’ve found myself addicted to toast and put on 2 stone in 2 years 😩 I’ve just rejoined the gym

Laurenconway8619

Switch to low calorie density foods, such as wholewheat bread and pasta, and lots of vegetables. Make sure you're on vegan supplements- there are special multivitamins and omega 3 tablets you can get. Health first! It might seem expensive but its nothing compared to the cost of meat and cheese (in my country anyway).

Make sure you get enough protein. Vegan proteins usually come with high fat (like nuts) or high carbs (like beans). So it can be really tricky to get enough while staying in your calorie limit! Protein helps build muscle and keeps you feeling full, and its important for your brain.

I reccomend low fat soya products (check the packets on sausages etc, they can sneak fat into them or be carb heavy), tofu, tempeh and seitan. Buy gluten flour and batch make seitan, once its boiled in broth or any other marinade, you can easily freeze it for 3months. I have a portion of sliced seitan ready, defrosted in the fridge to stir-fry, grill or airfry which lasts for about 5-7 days.

Seitan is the best vegan source of protein. 25g per 100g! Baring in mind your body can only absorb 35g of protein in one sitting, its pretty great. You can also make it into popcorn chicken by covering in breadcrumbs and baking/airfrying it until crispy. Dip into a spicy sauce for a healthy protein snack.

Get extra protein into pasta sauces by blending in a tin of butter beans, and adding engevita nutritional yeast for a cheesy/nutty flavour and that vitamin B12.

Find a vegan protein shake you really like for post gym snacks. If you increase muscle, your body gets a higher metabolic rate and burns calories more when you're doing nothing.

Also, I batch make hemp protein porridge for breakfast. I add one 30g scoop of hemp protein to 90g of oats, some plant based milk and a mashed bananna and it makes 3 portions. Its yummy, I add different toppings like berries and chia seeds, sometimes a tsp of peanut butter or cacao for a chocolate flavour.

Have fun with trying new things xxx

lemurcat2

You might enjoy this group: https://community.myfitnesspal.com/en/group/45-happy-herbivores

Re diet tips, I would give pretty much the same advice as I'd give to a non vegan -- get a calorie goal from MFP and track your cals for a bit. That can be revealing about how balanced the diet is and where extra cals are coming from (you could also just try putting down what you ate over the past few days or week).

Sometimes overeating can be just a lack of mindfulness, but sometimes it turns out to be something like emotional eating or a diet that's not filling enough, so worth thinking about that. For me, having at least a rough plan for breakfast, lunch, and dinner makes it easier (and snacks if you have them).

gizzylovesherself1

Well as a vegan for about 7 years I’ll say overeating still applies even if you’re consuming the “good stuff”. Eating too much processed fake “meats” and excessive beans/nuts/legumes can also cause weight gain. Research how to calculate your macros for weight loss at the weight you are now. Maybe after every 10-15 lbs lost you can recalculate it to suit your new weight. Stick to your macros and focus less on calories because as vegans our main wholesome protein sources tend to be high in carbs as well. Knowing your carbs/fats/protein daily allowance will help you a whole lot. Good luck love!

janejellyroll

We lose weight just like non-vegans do -- through a calorie deficit.

If you're not already logging, I encourage you to start. It will give you a good idea of how many calories you're eating, where you can cut back, and how you're doing for protein and fat (if you're eating a lot of toast, you may not be getting enough of those two macronutrients).

There is no specific vegan food that causes weight gain -- not faux meat, beans, or nuts. "Too much" of anything -- as defined by anything that winds up with you consuming more energy than your body is using -- is going to result in weight gain. Looking at what you're actually eating will help you understand what foods might be doing this for you. Once you have a week or two of logging under your belt, you can look at what you've got and figure out how to make some simple changes to reduce the number of calories you're eating. MFP will give you a calorie goal to lose weight as well -- you simply enter in your goals and stats.

I lost about 40 pounds as a vegan and have been maintaining it since 2015, so please feel free to ask if you have any questions. Some of the changes I made: I reduced the grains and fruit in my diet and added a lot more vegetables. I also began eating tofu more regularly, as I found it was a good way to get protein for a reasonable amount of calories. I also eat a lot of beans. I want to stress that all these changes are optional for weight loss -- they're just things that I did because I found it was the best way for me to hit my calorie goal consistently without feeling like I was missing out on anything. If I want grains and fruit, I still have them -- they're just not daily staples for me any more.

Abs_magee89

I've been vegan for four years and I have found that evenly spacing out meals, cutting down on high fermentable carbs like beans, wheat and broccoli have made a huge difference! I keep my protein up (120-140g/day) with 5 prepped meals daily and I'm no longer bloated and stopped up like I was before. I also put a tbsp of ACV in a sugar free powerade to drink during workouts. Proper gut health is vital. And with high fiber diets you must drink a ton of water. Of course, people know this. But it cannot be emphasized enough.

angelexperiment

I’ve just started doing vegan keto. I think a lot of the recipes are yummy. Fun and not boring. I’ve found foods that help keep me full feeling very important to me personally. She has a 4 week plan at around 1600 cal. So I’m gonna continue on this. So far 3 lbs down. There are things like seed bread and other high fiber things like noatmeal that are crazy filling. I made the no bake falafel balls and they were yumm