Plant based nutrition and weight loss
PublicBiker
Posts: 16 Member
Hello!
I am trying to lose weight, while cleaning up my diet to be pretty much plant-based. This has not been an overnight process, but the result of modifications over a few years.
Now, I have cut back to 1200 calories, in an effort to reduce my weight. The big dilemma I am facing is protein intake. Even with a vegan protein shake per day as supplementation, I am consistently running short of protein. My goal is set to 80 grams. Even with the addition of legumes (do I really have to eat them every day?), or non-fat plain Greek yogurt (I know....), I can't manage. I don't eat soy, as I am over 50, and don't want to mess with my hormones. It is beginning to hamper my exercise tolerance, as I feel a bit weak.
Thoughts anyone?
I am trying to lose weight, while cleaning up my diet to be pretty much plant-based. This has not been an overnight process, but the result of modifications over a few years.
Now, I have cut back to 1200 calories, in an effort to reduce my weight. The big dilemma I am facing is protein intake. Even with a vegan protein shake per day as supplementation, I am consistently running short of protein. My goal is set to 80 grams. Even with the addition of legumes (do I really have to eat them every day?), or non-fat plain Greek yogurt (I know....), I can't manage. I don't eat soy, as I am over 50, and don't want to mess with my hormones. It is beginning to hamper my exercise tolerance, as I feel a bit weak.
Thoughts anyone?
1
Replies
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I don't believe that I've seen any sound evidence that soy actually does anything to hormone levels. I've never seen a study to back that up or prove it conclusively... I also consume lots of soy with no ill effects.
That said, you might consider looking into something like seitan which is a great, plant based protein source.3 -
Soy is hormone disruptive at the cell membrane because it is heavily pesticide sprayed. It is innocuous so you do not have a visceral "feeling" that it is damaging but it is blocking vital nutrients at the membrane wall.1
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Support for that?6
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earthbound2 wrote: »Soy is hormone disruptive at the cell membrane because it is heavily pesticide sprayed. It is innocuous so you do not have a visceral "feeling" that it is damaging but it is blocking vital nutrients at the membrane wall.
Interesting! Where did you read this?0 -
Exercise tolerance and feeling some lethargy is more a symptom of 1200 calories then something in your diet. Soy and hormone disruption is a new one so I'm not sure if there is science to back this up. You may want to consider A. Mixing the yogurt in a smoothie B. Legumes have ratio of carbs to protein which you my find troubling at 1200 C. Seek alternatives for Protein like, as someone mentioned, seitan. Last, your head probably won't pop off if you are slightly higher then 1200 calories while you exercise. Good luck.1
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Soybeans in the bulk bin at Whole Foods claims to be organic.0
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Thanks for the feedback. Seitan may not work for me, though, unfortunately. Gluten gives me a heap of gas.
Isn't it still valid that phytoestrogens are a bad idea if you have estrogen dominance, or thyroid issues? I know the latter has been shown to be of lesser clinical significance, but the former is the reason I have stayed away from soy as best as I can.
I think upping the calories may be a good idea. And getting really creative with those legume recipes.
How the heck did the good folks on the "Biggest Loser" survive their really restrictive diets, and daily beatings they got for weeks on end, though? Some of them were indeed my age.0 -
Calories are too low. Btw plant estrogen isn't the same as animal estrogen.1
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There are some foods you would practically have to eat to be able to follow a plant based diet, and if you can't or won't eat many of them, maybe plant based isn't for you. Going vegetarian/vegan should be for ethical reasons, and I can't see you mentioned that, just "cleaning up" your diet, which doesn't have a real definition.
Set your weight loss goal to the closest equivalent to 1% of your total body weight per week. Then MFP will give you an appropriate calorie goal.
Not very well, actually. Many of them struggle with metabolic damage and have to eat way less than they could have after healthy dieting.PublicBiker wrote: »How the heck did the good folks on the "Biggest Loser" survive their really restrictive diets, and daily beatings they got for weeks on end, though?5 -
Also a lot of the biggest loser people gained the weight back because they aren't taught how to eat for maintence they are stuck in crash diets and work out four hours a day and don't drink enough water while on the show. The show is for entertainment, not to be shown as an example of healthy weight loss.4
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I have never been much of a meat eater, and don't miss eating it at all. Since I discovered my very high blood lipid levels, though, I also dropped dairy (except for non-fat plain Greek yogurt), and committed to the rest of the recommendations to help lower cholesterol and LDL. Plant-based seems like a good way to go, not only in reducing the amount of cholesterol intake (virtually none, while I also understand that dietary cholesterol only impacts the total blood level very minimally), but also in terms of reducing inflammation, which appears to be at the heart of it all, no pun. There's my own personal reason for this lifestyle.
Three weeks in, though, I am beginning to realize that plant-based nutrition is great if you don't have weight to lose, but under calorie restriction, it becomes very difficult to meet fat and protein goals, for me anyway. Thankfully, I love beans and lentils, so I have to come up with new ways of preparing them. And continue to cheat a little with a cup of non-fat plain Greek yogurt. Even add some tofu to the mix. That one has to still grow on me, or maybe I just haven't had a good product yet.
I did increase my daily calories to 1400.0 -
I am mostly plant based...NO DAIRY. Did you know humans should not consume dairy products? That aside milk has more hormonal side effects than soy IMO. I have a disorder that is forever progressive, especially with extra estrogen present in my system. Giving up dairy products has almost completely helped that situation. Less pain and tumor growth has shrunk and less swelling in said tumors. I eat Silk soy yogurt 2 or 3 times a week and it doesn't bother me...cashew milk for shakes. There is nut milk yogurt that I will switch to if the soy becomes a problem. Have you tried Almond yogurt?
Try researching dairy and hormones. Did you know humans are the only species to drink milk once weaned from mom.
The Silk Yogurt is NON GMO certified, (some flavors may not be though) which is more strict than USDA Organic.
BTW to the person that said "soy is ok...no research shows soy to be a problem."
98% of Soy in the US is GMO. Soy indeed does produce estrogen in the body and men should stay away from it. My doctors at the Mayo Clinic informed me of this. Although as stated above I am starting to believe dairy is worse....its loaded with hormones.1 -
Again, still haven't seen any published, peer reviewed research that shows that... and my doctor, who does regular blood tests at my request, doesn't see any problems either. I know that's N=1 but the main crux of my response is that I have not yet seen any credible, peer reviewed research that shows any negative hormonal effect from soy whether GMO or otherwise.
I've been consuming a diet high in soy and otherwise completely vegan for over a decade now. I'd think that that would be plenty of time to see some kind of resulting alteration in my hormone balances that would be detectable by blood test.
16 -
stylistchicky wrote: »I am mostly plant based...NO DAIRY. Did you know humans should not consume dairy products? That aside milk has more hormonal side effects than soy IMO. I have a disorder that is forever progressive, especially with extra estrogen present in my system. Giving up dairy products has almost completely helped that situation. Less pain and tumor growth has shrunk and less swelling in said tumors. I eat Silk soy yogurt 2 or 3 times a week and it doesn't bother me...cashew milk for shakes. There is nut milk yogurt that I will switch to if the soy becomes a problem. Have you tried Almond yogurt?
Try researching dairy and hormones. Did you know humans are the only species to drink milk once weaned from mom.
The Silk Yogurt is NON GMO certified, (some flavors may not be though) which is more strict than USDA Organic.
BTW to the person that said "soy is ok...no research shows soy to be a problem."
98% of Soy in the US is GMO. Soy indeed does produce estrogen in the body and men should stay away from it. My doctors at the Mayo Clinic informed me of this. Although as stated above I am starting to believe dairy is worse....its loaded with hormones.
Wow. Fear mongering much?
Outside of a medical condition that requires it, there is absolutely no reason to avoid dairy.13 -
PublicBiker wrote: »I have never been much of a meat eater, and don't miss eating it at all. Since I discovered my very high blood lipid levels, though, I also dropped dairy (except for non-fat plain Greek yogurt), and committed to the rest of the recommendations to help lower cholesterol and LDL. Plant-based seems like a good way to go, not only in reducing the amount of cholesterol intake (virtually none, while I also understand that dietary cholesterol only impacts the total blood level very minimally), but also in terms of reducing inflammation, which appears to be at the heart of it all, no pun. There's my own personal reason for this lifestyle.
Three weeks in, though, I am beginning to realize that plant-based nutrition is great if you don't have weight to lose, but under calorie restriction, it becomes very difficult to meet fat and protein goals, for me anyway. Thankfully, I love beans and lentils, so I have to come up with new ways of preparing them. And continue to cheat a little with a cup of non-fat plain Greek yogurt. Even add some tofu to the mix. That one has to still grow on me, or maybe I just haven't had a good product yet.
I did increase my daily calories to 1400.
Ok...I just saw this after I said that about dairy....just the greek yogurt. Good for you. If you can try the Silk brand.
Now. Going vegan/vegetarian is only for humane reasons kommodevaran, is completely false. My ex husbands family and friends are plant based for religious beliefs. But plant based meaning they do it for health reasons believing the body is Gods temple and to take care of it. Many ethical vegans/vegetarians eat so much process crap its crazy.
But if you are a ethical vegan, who cares why someone decides to stop using animal products....they are not contributing to the suffrage of animals. Goal obtained.1 -
Maybe you should give seitan another chance? You said gluten gives you gas but how do you know? It could just be the carbs in bread. Gluten is the protein without those carbs.1
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I found that there was a period of adjustment after I went plant based. I had bad gas for a while... it dissipated as my body adjusted to the new diet.1
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BecomingBane wrote: »I found that there was a period of adjustment after I went plant based. I had bad gas for a while... it dissipated as my body adjusted to the new diet.
Truth! Oh so true! LOL0 -
You mentioned something other than legumes, but I love lentils. One cup = the protein of 3 eggs or 18 G. You just have to cook until mushy to avoid gas because people lack an enzyme to digest the cellulose shell. Lentils are so versatile. Stir-fry in a little olive oil with any kind of vegetable (squash, onions, tomatoes, anything) and add some spice for a delicious meal.0
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Good idea on the soy-based yogurts. I forgot about them. Hopefully, they are not loaded with sugars, flavors, and other fillers. If I can find seitan in my area, I'll give it a shot. I'll try everything at least once.1
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PublicBiker wrote: »I have never been much of a meat eater, and don't miss eating it at all. Since I discovered my very high blood lipid levels, though, I also dropped dairy (except for non-fat plain Greek yogurt), and committed to the rest of the recommendations to help lower cholesterol and LDL. Plant-based seems like a good way to go, not only in reducing the amount of cholesterol intake (virtually none, while I also understand that dietary cholesterol only impacts the total blood level very minimally), but also in terms of reducing inflammation, which appears to be at the heart of it all, no pun. There's my own personal reason for this lifestyle.
Three weeks in, though, I am beginning to realize that plant-based nutrition is great if you don't have weight to lose, but under calorie restriction, it becomes very difficult to meet fat and protein goals, for me anyway. Thankfully, I love beans and lentils, so I have to come up with new ways of preparing them. And continue to cheat a little with a cup of non-fat plain Greek yogurt. Even add some tofu to the mix. That one has to still grow on me, or maybe I just haven't had a good product yet.
I did increase my daily calories to 1400.
You can eat avocado for good fat and also stir-fry your vegetables in a little olive oil.2 -
stylistchicky wrote: »I am mostly plant based...NO DAIRY. Did you know humans should not consume dairy products? That aside milk has more hormonal side effects than soy IMO. I have a disorder that is forever progressive, especially with extra estrogen present in my system. Giving up dairy products has almost completely helped that situation. Less pain and tumor growth has shrunk and less swelling in said tumors. I eat Silk soy yogurt 2 or 3 times a week and it doesn't bother me...cashew milk for shakes. There is nut milk yogurt that I will switch to if the soy becomes a problem. Have you tried Almond yogurt?
Try researching dairy and hormones. Did you know humans are the only species to drink milk once weaned from mom.
The Silk Yogurt is NON GMO certified, (some flavors may not be though) which is more strict than USDA Organic.
BTW to the person that said "soy is ok...no research shows soy to be a problem."
98% of Soy in the US is GMO. Soy indeed does produce estrogen in the body and men should stay away from it. My doctors at the Mayo Clinic informed me of this. Although as stated above I am starting to believe dairy is worse....its loaded with hormones.
Wow. Fear mongering much?
Outside of a medical condition that requires it, there is absolutely no reason to avoid dairy.
Exactly... no proof whatsoever.7 -
I want to jump in here and note that many people eat vegetarian/vegan just because that way of eating agrees with them. No religious or ethical agenda needed.9
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cerise_noir wrote: »stylistchicky wrote: »I am mostly plant based...NO DAIRY. Did you know humans should not consume dairy products? That aside milk has more hormonal side effects than soy IMO. I have a disorder that is forever progressive, especially with extra estrogen present in my system. Giving up dairy products has almost completely helped that situation. Less pain and tumor growth has shrunk and less swelling in said tumors. I eat Silk soy yogurt 2 or 3 times a week and it doesn't bother me...cashew milk for shakes. There is nut milk yogurt that I will switch to if the soy becomes a problem. Have you tried Almond yogurt?
Try researching dairy and hormones. Did you know humans are the only species to drink milk once weaned from mom.
The Silk Yogurt is NON GMO certified, (some flavors may not be though) which is more strict than USDA Organic.
BTW to the person that said "soy is ok...no research shows soy to be a problem."
98% of Soy in the US is GMO. Soy indeed does produce estrogen in the body and men should stay away from it. My doctors at the Mayo Clinic informed me of this. Although as stated above I am starting to believe dairy is worse....its loaded with hormones.
Wow. Fear mongering much?
Outside of a medical condition that requires it, there is absolutely no reason to avoid dairy.
Exactly... no proof whatsoever.
The argument that "Humans are the only species to drink milk once weaned from mom" is probably the biggest logic fail I can think of. We're also the only species to drive cars, ride bicycles, fly airplanes, use fire to cook our food, issue currency (money), use computers, access the internet, publish books, conduct scientific research, and thousands of other things. Yet nobody argues that we shouldn't do those things because we're the only species that do.15 -
PublicBiker wrote: »Good idea on the soy-based yogurts. I forgot about them. Hopefully, they are not loaded with sugars, flavors, and other fillers. If I can find seitan in my area, I'll give it a shot. I'll try everything at least once.
You don't need to look for premade seitan. You can buy vital wheat gluten in just about any supermarket. Bobs red mill is one brand....
Try this recipe.
http://planthungry.blogspot.com/2012/11/recipe-baked-seitan-loaf.html?m=1
I don't usually have any issues with getting enough protein. But I love tofu, beans, lentils and seitan.0 -
BecomingBane wrote: »Again, still haven't seen any published, peer reviewed research that shows that... and my doctor, who does regular blood tests at my request, doesn't see any problems either. I know that's N=1 but the main crux of my response is that I have not yet seen any credible, peer reviewed research that shows any negative hormonal effect from soy whether GMO or otherwise.
This. Also, if one DOES wish to avoid GMO soy, it's trivially easy to do -- most of the tofu and tempeh and edamame I see for sale is labeled no GMO. The GMO soy is largely used as an additive in things, I believe. (And a huge amount of it is grown in my state.)3 -
cerise_noir wrote: »stylistchicky wrote: »I am mostly plant based...NO DAIRY. Did you know humans should not consume dairy products? That aside milk has more hormonal side effects than soy IMO. I have a disorder that is forever progressive, especially with extra estrogen present in my system. Giving up dairy products has almost completely helped that situation. Less pain and tumor growth has shrunk and less swelling in said tumors. I eat Silk soy yogurt 2 or 3 times a week and it doesn't bother me...cashew milk for shakes. There is nut milk yogurt that I will switch to if the soy becomes a problem. Have you tried Almond yogurt?
Try researching dairy and hormones. Did you know humans are the only species to drink milk once weaned from mom.
The Silk Yogurt is NON GMO certified, (some flavors may not be though) which is more strict than USDA Organic.
BTW to the person that said "soy is ok...no research shows soy to be a problem."
98% of Soy in the US is GMO. Soy indeed does produce estrogen in the body and men should stay away from it. My doctors at the Mayo Clinic informed me of this. Although as stated above I am starting to believe dairy is worse....its loaded with hormones.
Wow. Fear mongering much?
Outside of a medical condition that requires it, there is absolutely no reason to avoid dairy.
Exactly... no proof whatsoever.
The argument that "Humans are the only species to drink milk once weaned from mom" is probably the biggest logic fail I can think of. We're also the only species to drive cars, ride bicycles, fly airplanes, use fire to cook our food, issue currency (money), use computers, access the internet, publish books, conduct scientific research, and thousands of other things. Yet nobody argues that we shouldn't do those things because we're the only species that do.
Agree with this this. I also think it's odd that people think it's news, as if everyone else was assuming that tigers had a stable of cows or antelopes or whatever for milking should they want some tasty milk as an adult.
They'll opportunistically drink it, of course, and we figured out how to make it easy and available for us to do it (hands are kind of helpful too).3 -
lemurcat12 wrote: »Agree with this this. I also think it's odd that people think it's news, as if everyone else was assuming that tigers had a stable of cows or antelopes or whatever for milking should they want some tasty milk as an adult.
They'll opportunistically drink it, of course, and we figured out how to make it easy and available for us to do it (hands are kind of helpful too).
Just one of the many advantages of being at the top of the food chain.
4 -
Anyway Biker. Protien powder. I use Organic Hemp Protien from VitaCost. 120 calories, 11g protien, 14g carbs, 14g fiber. No sugar. Its green so it freaked me out a little at first. I use to use egg white protien powder that had basically nothing in it as far as fat, calories, carbs, sugar...just protien, it had a slight taste, no texture. This Hemp protien has zero flavor but has a slight soft gritty texture on the tongue. It doesn't bother me at all. Message me if you are interested in some shake ideas with this protien.1
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stylistchicky wrote: »I am mostly plant based...NO DAIRY. Did you know humans should not consume dairy products? That aside milk has more hormonal side effects than soy IMO. I have a disorder that is forever progressive, especially with extra estrogen present in my system. Giving up dairy products has almost completely helped that situation. Less pain and tumor growth has shrunk and less swelling in said tumors. I eat Silk soy yogurt 2 or 3 times a week and it doesn't bother me...cashew milk for shakes. There is nut milk yogurt that I will switch to if the soy becomes a problem. Have you tried Almond yogurt?
Try researching dairy and hormones. Did you know humans are the only species to drink milk once weaned from mom.
The Silk Yogurt is NON GMO certified, (some flavors may not be though) which is more strict than USDA Organic.
BTW to the person that said "soy is ok...no research shows soy to be a problem."
98% of Soy in the US is GMO. Soy indeed does produce estrogen in the body and men should stay away from it. My doctors at the Mayo Clinic informed me of this. Although as stated above I am starting to believe dairy is worse....its loaded with hormones.
What a load of nonsense, most animals will drink milk given a chance, they just can't process it to do so. We can.
Can you provide links to some of the "Research" you have read on this as I'm being honest here, I've not seen or read any?4
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