upping calories and scared- take a look at my food journal

Veggiefit83

.. and i'm honestly a little scared to do that. On the days were I am really active i do find it easier to eat the extra but i'm so terrified that i'll gain weight. I think i'm eating good. I don't eat any sauces really at all. I stick to mostly whole grains. I guess i'm just a little worried that my body will put weight on. I don't know i'm looking for reasurance maybe? well not maybe! I AM looking for reasurrance that the food i'm choosing is good for me! I'm a vegan so please keep that in mind.
my back story also is pretty common for here i'm sure. I was training with a personal trainer a few years back and she was having me eat clean without countnig calories. We got to a certain point in my weight loss were the numbers literaly stopped and the inch loss was really minimum and we weren't near my goal. so she had me start tracking my calories and some of m macro's.. for the next several years i have been eating around 1250 calories a day. I got really stuck on that number and I have found that if i stop counting al together i do gain weight. i got back on the food journal train and i am back down to an alright weight but i would like to lose the last 15-20lbs!
right now my journal is public and i'll keep it that way for a while. please have a look and let me know.

axialmeow

I recently made the decision to up my calories(from 1200) and feel anxious about it too.

firefoxxie

Yeah, I'm experimenting with a 400 cal increase since I haven't been getting anywhere. Hopefully it will do the trick! If not..keep on experimenting :P

caribougal

How much are you increasing your cals? Have you figured out your TDEE?

I only went back about a week, but looking at your diary made me HUNGRY! I would be starved eating what you're eating.

Have you ever tried to cut back your carbs and add more fat and protein? Might be worth some kicks and giggles to try to switch up your macros a bit. I do well with lower carb... maybe something to try?

You don't seem to be eating many veggies, actually, and often they are the of the more carb-heavy variety. I don't often hit this goal, but I set myself a goal to eat 3-4 cups of raw or 1-2 cups of cooked veggies with EVERY MEAL. Even if I don't eat that much, I try to make sure there is some nutrient-dense veggie in every meal. Maybe cook your veggies with coconut oil... that's vegan-friendly and will add some healthy fat and calories to your diet without adding more carbs.

AckieJ

I increased mine from 1200 to 1500/1540 and well... didn't work well for me.

heybales

.. and i'm honestly a little scared to do that. On the days were I am really active i do find it easier to eat the extra but i'm so terrified that i'll gain weight. I think i'm eating good. I don't eat any sauces really at all. I stick to mostly whole grains. I guess i'm just a little worried that my body will put weight on. I don't know i'm looking for reasurance maybe? well not maybe! I AM looking for reasurrance that the food i'm choosing is good for me! I'm a vegan so please keep that in mind.
my back story also is pretty common for here i'm sure. I was training with a personal trainer a few years back and she was having me eat clean without countnig calories. We got to a certain point in my weight loss were the numbers literaly stopped and the inch loss was really minimum and we weren't near my goal. so she had me start tracking my calories and some of m macro's.. for the next several years i have been eating around 1250 calories a day. I got really stuck on that number and I have found that if i stop counting al together i do gain weight. i got back on the food journal train and i am back down to an alright weight but i would like to lose the last 15-20lbs!
right now my journal is public and i'll keep it that way for a while. please have a look and let me know.

So you will put on weight until your body doesn't feel threatened and stressed by level of eating and is willing to raise your metabolism.

Because, if you've had no inches or measurement loss for over 3 weeks, you are eating at TDEE right now.

Which it sounds like you recognize creating a deficit to that and eating less or exercising more is just unwise.

So here's hoping your reduced metabolism is totally because it's suppressed because of stress. Otherwise is lower because you lost so much lean body mass, and that will be one long hard road.

But even now, just increase 100 extra cal's a day for a week, then another 100, ect.
First week, no exercise but walking.

You are trying to convince your body the insanity is stopping so it can raise metabolism, rather than just packing on the fat in case it continues.

And any weight gain will be water weight, with only 100 extra a day, think about how much you'd have to eat extra if you gained a lb a week - 500 extra each day.

So keep the math in mind, and press forward slowly.

qotsagirl314

Just keep at it until you find something that works for you. Your food diary would starve me and i eat 1200 cals a day. Maybe try eating more soy products to add more protein in your diet. I love edamame, which comes in steam-in-bags now.

Veggiefit83

YEs I really do need to add more veggies into my diet. I am big on fruit but not so amazing about eating vegetables I will start there for sure. It's so strange to hear people say they would be starving on what im eating cause honestly I feel really full! I'm also not sure what a TDEE is.. I know my base metabolc rate is around 1430 just to live and when i work out as i do it should be around 1660 or so. I'm going to take the advice and add in the veggies for sure! The only time i have ever eaten higher than 1500 has been when i tried to be raw vegan i hit 2000 calories and i was sick for about 3 days and couldn't eat anything after than my stomach was just so angry at me.

heybales

YEs I really do need to add more veggies into my diet. I am big on fruit but not so amazing about eating vegetables I will start there for sure. It's so strange to hear people say they would be starving on what im eating cause honestly I feel really full! I'm also not sure what a TDEE is.. I know my base metabolc rate is around 1430 just to live and when i work out as i do it should be around 1660 or so. I'm going to take the advice and add in the veggies for sure! The only time i have ever eaten higher than 1500 has been when i tried to be raw vegan i hit 2000 calories and i was sick for about 3 days and couldn't eat anything after than my stomach was just so angry at me.

Also keep in mind your feeling full, and your body actually being fed fully for your level of activity - or two totally separate things.

You can shrink your stomach by eating little and screw up your hormones such you don't feel hungry.

But that doesn't mean your body doesn't need more energy intake.

Does your body magically tell you it's low on a mineral or vitamin? Usually not, not until the fact of it being low for a while shows up in some physical manner and causes you problems, and then you discover what you did.

Same with energy, you are getting a warning right now by your body - better listen up. And a whole lot more than a few veggies.

Firefox7275

Several nutrients play a role in weight management - including calcium, long omega-3s, protein - you could be low in all of those. Where are you getting your essential fatty acids, are you taking a marine algae supplement? I'd like to see more real food, less processed and ready prepared stuff, seven to nine portions of fruit and vegetables in all the colours of the rainbow, that should be easy for you as a vegan. Many of your carb choices are healthy but they are not the highest in protein, in your shoes I would be limiting grains, instead combining nuts with pulses to get a complete protein. You might consider reduced fat peanut flour, salt free yeast extract, edamame, yellow lentils, ground flaxseeds, pumpkin seeds for protein and the last two for healthy fats as well. Maybe switch from olive to coconut oil because coconut may boost fat loss; olive oil supplies the same fats (monounsaturates/ oleic acid) as avocado so you don't need both anyway.

Protein powder is good but do remember this is a supplement, an add on to an already healthy wholefood diet to make it even better. Without protein supplements your diet would be scarily low in protein, that should tell you that you have not got the basics of a balanced vegan diet in place.

Veggiefit83

I guess i'm just really lost as far as what to eat. I can have a really busy schedule that doesn't leave me a lot of time to figure out what to eat. I will try my best to add in what you talked about. I wonder if maybe I should see a dietician/nutritionist? I'm never sure what to eat. plus I have been scared by the carb police thinking carbs=fat!

Veggiefit83

whats a pulse?

Firefox7275

I guess i'm just really lost as far as what to eat. I can have a really busy schedule that doesn't leave me a lot of time to figure out what to eat. I will try my best to add in what you talked about. I wonder if maybe I should see a dietician/nutritionist? I'm never sure what to eat. plus I have been scared by the carb police thinking carbs=fat!

I think seeing a dietician would be a great idea. The thing with a vegan diet, especially if you are trying to lose weight or training hard, is that it needs a lot of research, planning and attention to be healthy and balanced. When anyone is on a restrictive diet often the problems come from people adding their personal tastes in - loads of people do strict low carb but don't like any green vegetables! Remember once you have planned a full week you can always go back to that week any time you are busy - soups are really good for cooking in bulk and having in the freezer.

Most people find protein, fibre, water and fats fill them up so they eat less carbohydrate heavy grains. But you can't really do healthy vegan and lower carb, you have to choose one or the other! You might research the glycaemic index, it's a way of rating carbs compared to sugar (or sometimes white bread) to see how much it spikes your blood sugar - which is what all the low carb diets try to avoid. Adding protein, fibre and fat to a meal makes it lower GI - so slower digested and gentler on the blood sugar. Beans, lentils and barley are particularly low GI, potatoes, regular rice and most wheat products are much higher so tend to cause spikes.

ETA: pulse means beans and lentils, maybe that is just a UK term sorry if so. There is often good advice on balanced vegan diets on vegan and vegetarian society/ charity websites.

Veggiefit83

i'm going to research a dietician and hope that it's something within my budget. I've been looking back on my own journal and at the time it looked like i was doing really well but i can see what you mean by a lot of my food is stuff that's already made. I'll have to start a new plan. i think a fruit and vegetable at every mea l is a good place to start. beans or lentils for main meals and maybe oatmeal in the morning? Adding some nuts to my diet wont be to hard. I usually do but tey were out at the bulk store. I think instead of working out tonight i'm going to take it easy. go home and look at my groceries and make a plan for the next few days. I feel really lost. I wouldn't be vegan if i didn't have to. I have a dairy allergy and severe IBS to were i just can't metabolise meat without a lot of pain I like the vegan diet but it's proving to be a hard road for me. I think learning to love my veggies more is the main battle as far as i can see.
thank-you so much for your input! it's so odd when something is right infront of you and you don't even see it!!
any good soup recipes?

caribougal

You might try something like eMeals.com. I think they have a vegan plan. It gives you a week's worth of dinners and sides, cooking directions, and a grocery list. Or maybe someone knows a similar version site specific to vegans that's free.

heybales

I guess i'm just really lost as far as what to eat. I can have a really busy schedule that doesn't leave me a lot of time to figure out what to eat. I will try my best to add in what you talked about. I wonder if maybe I should see a dietician/nutritionist? I'm never sure what to eat. plus I have been scared by the carb police thinking carbs=fat!

Never try to figure out what you are going to eat during the busy time.

Give up some exercise time if need be to dial in what you can eat and prepare.

There are so many great quotes on being prepared, I'm sure you've heard some of them.

Most people rarely vary breakfast by more than 4 different things. Make your list that meets the needs.

Lunch same thing, maybe 5 different combos.

Dinner could be more interesting - prepare for it.

Snacks should be easy. How many calories do you need, what macro-nutrient ratios do you want it to be.

Prepare, and make the time to. No spur moment decisions.

caribougal

I wouldn't be vegan if i didn't have to. I have a dairy allergy and severe IBS to were i just can't metabolise meat without a lot of pain I like the vegan diet but it's proving to be a hard road for me. I think learning to love my veggies more is the main battle as far as i can see.

Can you try being vegetarian instead of vegan? That would add in eggs, a good source of protein, for example.
For your IBS, did you ever test for gluten sensitivity or try eliminating grains to see the impact? What if you experimented with eating mostly veggies, fruit, eggs, beans, etc for 14 days. You might see an improvement in IBS. If so... That's a clue. If not, no harm no foul.