Transition from VLCD without risking edema/ fat regains?

sdowdle1

I am transitioning from a VLCD and I am unsure how to do this without the uncomfortable side effects of increasing calories too quickly, such as water retention, edema, etc. I'm not so concerned with the weight I will gain from increasing my calories to maintenance, as I do light weight training Monday, Wednesday, Friday, and Sunday, with interval cardio on Tuesday, Thursday, and Saturday's. I am also incredibly active during the day -- I am in college, so walking to classes, commuting, working two jobs, etc. I am a vegan and have been for quite a while now, so my intake would be increased through additional vegetables or gluten free vegan protein bars I get from Whole Foods (to build muscle and tone my scrawny physique).

I guess in summation, I am asking for any and all advice for those who have come off of a low-calorie diet and into maintenance WITHOUT puffing up like a balloon (aside from a "gradual" caloric increase -- I find that this method never works for me, as I simply go back to my dieting habits of eating, and take in far less than what my increased intake should be).

One more note -- I DO NOT have an eating disorder -- I have been to doctors, specialists, and therapists, as well as a nutritionalist for this purpose, and I am NOT suffering an eating disorder. I am simply an underweight vegan who can't seem to take in an adequate number of calories due to long-term VLCD and simply not being hungry enough (or just too busy).

I would prefer to keep my stats to myself, as I do not seek judgement on whether or not I am eating disordered; I am simply seeking advice from those kind enough to offer it!

Thanks so much!

kdiamond

I would say start with something like you were describing, a vegan bar or a protein shake or something that might increase your calories by 100-200 daily. Do that for a while and see how it goes (couple weeks) then add in another 100 calories daily.

gregpack

if you're scrawny try changing "light" weight training to "heavy" weight training, and reduce HIIT to 1-2X a week. Eat some nut butter and/or avocados. My bet is your appetite will auto regulate and you won't experience serious bloating.

emilyisbonkers

try looking into reverse dieting, that could be helpful for you

bcattoes

I am transitioning from a VLCD and I am unsure how to do this without the uncomfortable side effects of increasing calories too quickly, such as water retention, edema, etc.
...
I have been to doctors, specialists, and therapists, as well as a nutritionalist for this purpose, and I am NOT suffering an eating disorder.

I would suggest going back to the professionals for help in the transition.

IvoryParchment

I'd second the suggestion to see a professional. Also, get your B12 level checked, and do the math to make sure you're getting enough from the few non-animal sources.

If you're not eating a lot of whole grains, you could be short of other B vitamins.

You need adequate amounts of all nutrients before you can use any of them to build/maintain normal body tissues.

perrinjoshua

I am a vegan and when I was trying to increase my calories going into maintenance, I started adding avocados more frequently to my diet. They do stay with you a long time but you get the added potassium as well as all those great oils. Coconut water also has a lot of potassium in it with very few calories and the potassium helps with edema and water retention. I found these two things to be of major help to me. Good luck on your maintenance.

truddy6647

doctors had me increase my protien intake every other day by about 50 to 75 calories for the first 10 days than added in 30 calories in carbs