vegan low-ish carb dieters here?

margas_mission
margas_mission Posts: 8 Member
in Food and Nutrition
Hi everyone,

I decided to go vegan last week. Initially just for a few days; but now I’m increasingly thinking about my carbon footprint and I'm beginning to think about either drastically decreasing my meat/dairy consumption or maybe even going vegan properly.

It’s going really well and I’m surprised to find so many vegan options so readily available. I’m just really struggling to get enough protein. My goals are 40%carbs, 30%fat and 30%protein – which, admittedly I sometimes struggle with even when I eat quite a bit of fish, meat and eggs. I try to eat between 1350 and 1500 calories a day.

I know in theory what sort of food has a lot of protein, but I’m struggling to get the balance right without having to spend ages on planning my meals. I was therefore wondering whether there are any vegans on here who have similar goals and wouldn’t mid me stalking their diaries for inspiration?

Any advice from UK/London vegans on products to look out for, or restaurants to go to would also be hugely appreciated!

Thanks!

Replies

  • kuolo
    kuolo Posts: 251 Member
    Hi there, not to be discouraging but I think you'll struggle to meet those protein goals eating vegan. I was basically vegan for quite a while and made myself pretty ill so I personally wouldn't recommend it. Having said that I have an open diary and still have several vegan days a week so you might find something there, but I do try to eat meat or eggs at least 3 times a week, and have started having yoghurt too.
    If you do decide to go vegan you need to supplement with B12 - this is really important as you just cannot get it from non-animal sources. Also probably omega-3s, vitamin D in the winter, a bunch of other vits/minerals and potentially some amino acids too. You might want to get your blood and tissue levels for essential nutrients checked regularly. Do research what things you might be missing out on as cutting out whole major food groups isn't good for you. I know of other people who have had serious issues with deficiencies in B12 and carnitine from eating vegan long term. I totally get where you're coming from as I was coming from the environmental point of view too, as well as not actually liking meat/eggs too much, but as I said it can be quite damaging for your health. I'm porbably going to get shouted at now but this is just my experience and I don't want anyone else to suffer health problems!
  • margas_mission
    margas_mission Posts: 8 Member
    Thanks for your reply! Curious to see what others have to say on this topic. I have done a little research and there would definitely be trade offs between my health and my conscience, and the time I spend thinking about food. And besides, there are other things I could be doing for the environment, like buying more locally/seasonally. But I also know there are a lot of very healthy vegans out there and copying some of what they're doing may help me at least cut down on meat and dairy.
  • shortt123
    shortt123 Posts: 39 Member
    Check out dr.fuhrmans book 'eat to live', or see his web site. All green vegetables are high in micronutrients whereas meat & fish is not. Lettuce is over 50% protein by calorie & 18% healthy essential fat. Don't forget about beans, they are a good source of protein. See also, http://nutrient rich.com/eat for health/lettuce is the new chicken

    So I'm not following this diet completely, not yet anyway. I do have Fuhrman's book, I'm just debating btwn vegan gluten free & high protein low carb for weight loss. I'm more drawn to fuhrmans vegan gluten free lifestyle as I love vegetables & fruit, & I get to eat more on this diet vs the high protein. (I was gluten & dairy free about 6 months ago, & followed it for over a year)
  • margas_mission
    margas_mission Posts: 8 Member
    Thank you! I can't seem to find a way to find out more about Dr Fuhrman without buying the books, which always tends to put me off. I found some recipes on the website though which sound interesting.

    But I do love green vegetables, so this is a handy reminder to eat more of them!

    When you were gluten and dairy free, what were your go-to meals? Did you eat a lot of eggs and meat or were you mostly vegetarian as well?
  • hyashankyo
    hyashankyo Posts: 2 Member
    As far as being worried about B12 they have supplements and fortified foods here's a link to a vegan site.

    http://veganhealth.org/b12/vegansources
    Beans are a great source of protein and fiber. Try looking for a vegan protein powder if you still feel that you need more. For recipes and tips try
    Engine2diet.com
    Being vegan hardcore isn't for everyone but everyone can incorporate it into their diet. Start small and go from there see what level works for you!
  • margas_mission
    margas_mission Posts: 8 Member
    Thanks! I just realised my favourite almond milk is fortified with B vitamins, so that's a handy start.

    Thanks for the links as well, looks helpful! You're right on your starting small point as well, I'm definitely more focused on the little daily changes I can make and don't want to beat myself up if I feel like a non-vegan day.
  • 1992Leigh1992
    1992Leigh1992 Posts: 100 Member
    I sent you a message and friend request. I am not vegan, but I eat high protein. I am ovo-lacto vegetarian.
  • riverain
    riverain Posts: 55 Member
    I'm not vegan or vegetarian, but want to cut down on my meat based protein. A few protein fllled plants I can think of include soybeans (in all its forms), and all other beans/legumes (I love lentils! There are a million fantastic indian recipes for lentils, and HUMMUS!!!! mmmmm), nuts, seeds (including quinoa), and even other grains have protein.

    Here's a decent short article that discusses non-animal b12 sources: http://www.mckinley.illinois.edu/handouts/vitamin_b12/vitamin_b12.htm
    If you aren't completely opposed to eggs/milk, you could buy a bit from a local farm that raises their animals ethically.
  • riverain
    riverain Posts: 55 Member
    Sorry, I didn't notice earlier that you wrote you are wanting to keep 40%/30%/30% ratio for your nutrients. You might consider vegan protein powder drinks. I have tried a few different ones and they taste ok and should help up your protein count.
  • hyashankyo
    hyashankyo Posts: 2 Member
    I'm mostly vegan but occasionally have meat dairy or eggs. I've started with trying to be more balanced all around! I have a tendency to go all out and end up doing more harm than good! So I've simplified it! If I'm craving meat I first start with veggies and fruit maybe beans or grains then if I'm still craving meat I'll have a little! I decided any move in the direction I want to go is better than none! :flowerforyou:

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