Trying to lose weight, vegan, and feeling weak

Its_All_Gongfu

Your ethical path is sound, but you must eat enough food. Avail yourself of some of the many vegan / sports medicine / bodybuilding / yoga /itness literature out there. Good effort.

erikmsp72

Remember that you need to eat not just 1200 calories, but 1200 *net* calories.

That is, log what you're eating in MFP;
AND log what your exercises are, and the calories burned during your exercise, in MFP.

At the end of the day, on the top of your MFP "front page", you should have eaten enough that your NET CALORIES number is at least 1200.

And yeah, a multivitamin every day. Please skip the laxatives. And it would be really smart to schedule a meeting with a nutritionist at your doctor's office. Eating vegan has its challenges, as noted by yourself and others, so you want to be eating vegan with all the information as accurate as you can get it.

petstorekitty

Hey Mary,

Good for you for trying out a Vegan lifystyle. It's nice but you really do need to learn as much about it as possible in order to stay healthy.

check out some of the vegan groups on here and some websites to find things you can eat to get the nutrition you need.

So yes, you're defo not eating enough.
if you get the rite oils and fats into your diet you won't need the laxatives (which is good - your body can get used to those and you DO NOT WANT THAT :) Coconut oil and avocados are a good start.

Find some vegan peeps on here and check out their diaries!
Most people who eat vegan are more than happy to assist anyone else in that journey.

Good luck and go have a snack!

ahamm002

You need to be aware a vegan diet will not help you with losing weight or being healthy. It's a diet that is only based on ethics (not nutrition!).

If you're having issues, then you should strongly consider switching to a vegetarian diet until you get your weight and eating under control. You can always go back to being vegan later when you're not trying to lose weight.

BamaBreezeNSaltAire

Simple, you are not eating enough.

ahamm002

I'm not a vegan BTW but I used to live with one and he got pernicious anaemia and was really very ill - both mentally and physically.

Yep, it can also cause permanent neurologic damage!

Willowana

B-12 is only produced by bacteria. Granted, animal meat does have bacteria-synthesized B-12.... the same kind our own body makes. But unwashed/un-sterilized veggies contain B-12 too.

We live in a much more sterile world than we used to, and I'm not saying that's necessarily a bad thing. But, most B-12 deficiencies occur in meat-eaters (myself included). B-12 deficiencies are on the rise, and it's just a first world problem, really.

Take a B-12 supplement, and be sure you are getting a wide variety in your diet. If you are living off of Boca burgers and Amy's bean burritos....STOP IT. There's nothing worse than a lazy vegan.

stargazer008

Just eat more.

Carnivor0us

Try eating more animals. They have the Vitamin B12, full spectrum amino acids, and saturated fats you're likely missing.

Also, they are delicious.

Ah.....There he is: the attention-seeking, emotionally-stunted 11-year old who inevtably appears in the veg forum discussions. ...The bully who just MUST vomit his mean-spirited "humor" on the clearly stated (and valid) path of another person.

This isn't a vegan forum, and while I don't think his response is helpful, calling him 'emotionally stunted' is a bit much.

bokchoybaby

Since you say that you only think that the meals you eat total 1500 calories I'm going to go out on a limb and say there's no way you're eating that much. Most of the meals you describe seem to total 400 calories each and that's if I'm being generous and assigning you a cup of chickpeas and half cup of peas for lunch (since you don't give totals). You also don't mention snacking. With your exercise you may only be netting 1000 calories or so which would definitely contribute to feelings of fatigue. Maybe try adding something like scrambled tofu, seasoned beans or sauteed tempeh to your breakfast. Add some nuts, seeds or avocado to your lunch salad and/or have a piece of fruit on the side. You don't have to skip salad dressing and some fat will better help your body absorb the nutrients in the veggies you're eating. You can make really tasty dressings using almond or other nut butter as a base. I even sometimes mix plain, unsweetened soy yogurt, hummus, lemon juice and spices for a simple dressing. Your dinner seems OK in terms of calories as long as you're eating two pieces of bread but from a protein and micronutrient front you'd do better if you mixed things up a bit (vegan chili, beans and greens soup, tofu and veggie "quiche," etc.) Alternatively you could try adding snacks throughout your day: hummus or bean dip and veggies, apple or banana with nut butter, an ounce of nuts or seeds, nondairy yogurt and fruit, etc.

As a general point I think it's wise to add a multivitamin while you're still learning the ins and outs of vegan nutrition. A well-balanced diet will provide for most people's needs but figuring out how to do this can be challenging in the beginning. Good luck.

dsco13

Add nutritional yeast to your diet. You can put it in any sauces that you use, make "vegan cheeze sauce" (google it), add it to a vegan butter spread, sprinkle it on popcorn, mix it in a food processor/blender with some cashews and make something like parmesan cheese.

Nutritional Yeast has the B12 vitamin that vegans miss out of their diet and you can pretty much add it to anything that you would have added cheese to. It has other vitamins as well.

I started off vegetarian in April of last year, but decided to go vegan in October because I couldn't control my dairy consumption. I've lost about 20 pounds since becoming vegan, with light exercise-would have lost more with more exercise (I hate working out during the winter time so most of my weight loss was from my diet and my job).

I eat Tofurkey products, Boca, Kale chips, Tofu Stir-fries/scrambles (I experiment with tofu), Tempeh Stir-Fries, beans, nuts (for my omega 3s), lost of fruits and vegetables. And the occasional vegan bakery sweet from Whole Foods.
The best thing about being vegan is that you can pretty much eat whatever vegetables you want.

Sadly I haven't kept a consistent journal the past few months.

Edit: You can buy Nutritional Yeast in bulk at Whole Foods or possibly at other stores like Whole Foods. Might be hard to find if you live in a small town.

MaryJane_8810002

I just became a vegan about 2 months ago for ethical reasons. I have also been trying to lose weight by controlling my diet and exercising. The first 2-3 weeks, I was eating less than 1200 calories a day and exercising 3 hrs 6 days a week in the evenings and not losing any weight. My starting weight was approximately 132 lbs at 5'4" and my goal weight is 115 lbs. Eventually I cut back a bit on the exercise and started attending body pump, body attack, body step classes 1 hr each day. I feel that I definitely gained more definition in my body and my clothes fit better (from a size 7 down to 5 or 4) but my weight wouldn't budge. It hasn't been until the last few days that I finally saw the scale move (total of maybe 6-7 weeks) and I'm now down to 128. But I feel so weak. I know it's probably because I'm not eating enough protein being vegan. At first I felt myself getting stronger at body pump classes, but instead of feeling stronger each time I go now it feels so hard! And I'm lifting the same weight I've been lifting for 2 weeks. I've also been eating more, I think averaging around 1500 calories a day now but I still feel so weak and tired. I don't really count calories but I just estimate based on what I eat. Does anyone have suggestions what I could eat that may help me feel stronger?

Here is a sample daily menu:
Breakfast: 1 slice of multigrain bread from Whole Foods (approximately 120 calories) with either vegan butter or almond butter, half a banana, and a glass of soy milk
Lunch: Salad (lettuce, spinach, olives, cucumber, chick peas, peas, 2-3 slices of beets, croutons) without any dressing (sometimes 1-2 tablespoons of salsa sauce as dressing)
Then I go to gym for 1 hr (either body pump, body step, body attack, or run on treadmill)
Dinner: 1 glass of soymilk, 1-2 slices of bread toasted with almond butter or vegan butter, sometimes I'll add half a piece of vegan breakfast sausage (Tofurky brand) about 35 calories, some kind of fruit such as 4-5 strawberries or a pear or something else.
And I drink lots and lots of tea

Sometimes I'll also take a laxative to help move bowels along but I don't do this often, maybe only once a week.

It sounds like you are not getting a lot of insoluble fiber As a vegan I stick to having at least one piece of fruit WITH each meal. I also have at least two cups of spinach a day. It seems that you are really under calories.

butterfli7o

Did anyone actually read this? So much wrong here.

The first 2-3 weeks, I was eating less than 1200 calories a day and exercising 3 hrs 6 days a week in the evenings and not losing any weight. My starting weight was approximately 132 lbs at 5'4" and my goal weight is 115 lbs.

1200 calories per day is far too little for almost every single person, let alone someone who is exercising 10% of their waking hours... AND is already at a healthy weight for her height.

Exactly, thank you!! First things I thought, holy cow...

mary5832

Thank you all for some of the great suggestions. I forgot to mention that I actually also take a multivitamin supplement and fish oil supplement. To the person who said I had an eating disorder, that was very mean. I don't have an eating disorder. I believe what I believe and I stand firm by it. I do occasionally have treats also, where I go out for Chinese vegan stir fry or tofu meals, so I'm not undernourished. I will try to eliminate the bread though and substitute for rice and tofu as recommended. I dont like beans so cant eat that. I may cut back a bit on the exercise, perhaps only work out 4 times a week instead of 6, if I get too exhausted and can't keep up. I know that I am making some progress since I'm able to fit into old size 4 and 5 pants even if the weight loss isn't dramatic. My arms and legs are definitely more toned.

bethany41h

Def in need of some more food. I was doing the weight loss thing as a vegarian up until about 2 weeks ago. Be sure to look into all of the wonderful proteins available to vegans and vegatarians... nuts, beans, quinoa, tofu, tempeh. I was also careful on the "meats" because they have a lot of processing. I was trying to do a lot of natural food though. If you just started a vegan diet, be sure to do a lot of research on all of the foods available to you that have some seriously amazing nutritional value!

bethany41h

I am no nutritionist, just someone trying to loose weight as well. I cut out carbs at night (bread). Maybe try to switch the salad to dinner and your dinner to lunch and see if that works? Lighter meals before bed are better.

This is right on and one of the reasons I started implementing meat back into my diet... I didn't want all of the carbs at dinner time!

skinnydreams19

I think you're not eating enough (especially for your activity level) and since you're already at a healthy weight, I think you may be trying to lose weight that you *don't* need to lose - this could be your body's happy weight. So be happy!

MyChocolateDiet

If you are committed to being a vegan, research everything you can about it to make sure you get the protein, and fats and vitamins that are easier to get from meat sources.

If you are not that committed but it's "just a phase" or something you are doing to go along with a b/f, g/f or clique...eat some meat. Outside. When no one is looking.

cktb4him

I think everyone on here has stated very important facts- eat more and make sure you are getting your B12. I also wanted to state that when I went vegan I got a fantastic book on nutrition to combine foods for iron and complete proteins. I found it at Amazon and this was 11 years ago and of course I don't see it now-but google or look at Amazon for nutrition and vegan diets. It's truly imperative to make sure that you know some nutrition basics on the vegan diet so that you get all the benefits from the diet. If you eat the right things on the diet and combine your foods properly (say like brown rice and beans with kale or spinach, or almond butter toast with and calcium fortified orange juice and fortified cereals Kashi and Nature's path have some great ones that are high in protein, fiber and taste great with soy, almond or rice milk) you will lose weight on the vegan diet and feel stuffed!

The vegan diet is very healthy if done right and it isn't rocket science you just need to read up a little to make sure you are getting the nutriets your body needs (B12 and iron are very important when going vegan to give energy). If you need any help let me know!

ThatFitVeganGirl

Try eating more animals. They have the Vitamin B12, full spectrum amino acids, and saturated fats you're likely missing.

Also, they are delicious.

You are completely unhelpful for this legitimate question. The reason animal products contain B12 more readily than plant based products is because it is cultured through the growth of bacteria. Not all bacteria are bad in itself, but taking into account for how meat is processed, such high level of B12 should be a bit of a concern.

And for the actual question, it's rarely a lack of protein that vegans lack. Oftentimes, they aren't taking the right B vitamin supplements, which directly impacts energy. In your case, I believe your just flat out under eating, especially relative to the workouts you described. Try starting with a vegan multivitamin, a B-complex, and a B12 supplement.

CoachReddy

eat more!

twhaley1990

I'm not a vegan, but my vegan friend knew I was trying to change my lifestyle to healthier/more plant based, and these books are so insightful and give really fun recipes that will also add some flavor let alone much needed nutrients to your meals:

http://www.amazon.com/The-Kind-Diet-Simple-Feeling/dp/1609611357

http://www.amazon.com/Skinny-*****-Rory-Freedman/dp/0762424931/ref=sr_1_1?s=books&ie=UTF8&qid=1366781124&sr=1-1&keywords=skinny+*****

albertabeefy

As has been mentioned you certainly need to eat more calories, and you should do your best to concentrate on nutrient-dense foods rather than just starches. Technically you can be vegan eating white bread, lays potato chips and drinking coke ... but there's no nutrients in those items.

Also, B12 is mentioned and is a very common deficiency in vegans. Vegans MUST supplement B12 in the diet, and there are vegan supplements. Every vegan MD and RD will tell you the same, BTW. Only the very ill-informed suggest you don't need supplementation.

Yes, you mentioned taking a multi-vitamin, but I guarantee you it's not enough. See this: http://jacknorrisrd.com/will-a-multi-vitamin-cover-b12-needs/

It's also not uncommon to be low on iron or other nutrients.

When choosing a vegan lifestyle, you MUST research nutrition to know what's going to help fuel your body properly. You also should get regular blood tests to ensure you're not lacking in nutrients, and supplement where needed.

Although I'm not vegan - I will never be disrespectful of someone's ethical choices, and want to stress the medical necessity of proper nutrition, because many vegans don't get the nutrition they need.

For more info, please see http://www.jacknorrisrd.com for some good information on vegan nutrition. Jack is a vegan and a registered dietician - and although I don't agree with some of what he says, he at-least gives good advice where nutrients are concerned.

Loisxyz

To the person who said I had an eating disorder, that was very mean. I don't have an eating disorder. I believe what I believe and I stand firm by it.


I apologise if you think I was being mean. It was not intended that way. I am simply concerned that someone with a normal body weight is eating so little, exercising so much and regularly taking laxatives (albeit not every day). It sounds close to problematic to me. I hope I am wrong.

mary5832

Thank you

dbmata

Did anyone actually read this? So much wrong here.

The first 2-3 weeks, I was eating less than 1200 calories a day and exercising 3 hrs 6 days a week in the evenings and not losing any weight. My starting weight was approximately 132 lbs at 5'4" and my goal weight is 115 lbs.

1200 calories per day is far too little for almost every single person, let alone someone who is exercising 10% of their waking hours... AND is already at a healthy weight for her height.

Yup. Someone needs a steak.

blondie_182_182

You need to eat more. Eating some veggies and toast with nut butter is not going to cut it. You need more variety to get nutrients. Also, you need to get more protein.

There are plenty of alternatives to meat that are yummy. Learn how to cook tofu - it's cheap, it has lots of protein, and it can be used in many different ways. Google some recipes if you aren't sure. Seeds, nuts, and beans should be part of your diet. You can do a lot with these also. Look into getting a vegan protein powder and make sure you are taking a B12 supplement.

Going vegan is not always the easiest lifestyle choice - you have to plan what you are eating to get the right nutrition. I was vegan for 2 years (I am an ovo-lacto vegetarian at the moment) and I know how difficult it can be.

FrankieB127

THANK YOU. I'm basically going to say the same thing as the person I'm quoting: you need to be eating more calories if your'e going to be exercising that much. Yes, you need to create a calorie deficit to lose weight, but if your deficit is too great your body will actually stall the weight loss process because it thinks you're starving (hint: you ARE). Healthy weight loss typically looks like 1-2 pounds a week. I know that seems frustratingly slow but, trust me, once a few months pass you'll be amazed at how quickly the weight came off. Also, doing extreme diets can do your metabolism permanent damage. It's not worth screwing up your body for life just for speedy weight loss.

Did anyone actually read this? So much wrong here.

The first 2-3 weeks, I was eating less than 1200 calories a day and exercising 3 hrs 6 days a week in the evenings and not losing any weight. My starting weight was approximately 132 lbs at 5'4" and my goal weight is 115 lbs.

1200 calories per day is far too little for almost every single person, let alone someone who is exercising 10% of their waking hours... AND is already at a healthy weight for her height.

sailawaykate

Rice and beans are your best friend. Quinoa is your second-best friend (so much protein!), followed closely by lentils.

Throw in a sweet potato now and then, and eat more variety in your vegetables! You are missing out on a world of beautiful food by eating just bread and salad.

CoachReddy

Did anyone actually read this? So much wrong here.

The first 2-3 weeks, I was eating less than 1200 calories a day and exercising 3 hrs 6 days a week in the evenings and not losing any weight. My starting weight was approximately 132 lbs at 5'4" and my goal weight is 115 lbs.

1200 calories per day is far too little for almost every single person, let alone someone who is exercising 10% of their waking hours... AND is already at a healthy weight for her height.

Yup. Someone needs a steak.

nope, just more vegan food