Plant-Based Anyone?

teecee60 · November 2017

I am looking to start a group or have friends who are doing the plant-based approach to their diet. I had a consultation with a nutritionist the other day that enlightened me on the subject. I really think this is worth trying as besides needing to lose weight, I need to improve my health and general well being. Anyone?

janejellyroll · November 2017

You can lose, maintain, or even gain on a plant-based diet -- it's going to come down to how many calories you consume.

Some people do find that going plant-based improves their health or makes them feel better -- I would say that sometimes people do improve their diet when going plant-based (example: they're eating more vegetables, getting more fiber, etc), but these are changes that can be made while still eating animal products (if someone wanted to). Other people don't feel any difference at all.

That said, it's a perfectly healthful way to eat and it's one of many diet patterns that can help you meet your nutritional needs and it's compatible with calorie counting to lose weight (if that is your goal).

Did your nutritionist recommend a specific plan or strategy to go plant-based or provide any nutritional information on how to plan your diet?

Iamnotasenior · November 2017

I've been a vegetarian/pescatarian for 20 years. After starting that way of eating, over a period of 20 years, I gained 60 pounds. Now, I'm taking if off by logging everything I eat and staying within my calorie limits each day and I'm losing about a pound a week. There is no "magic" in a vegetarian diet with regard to weight loss if that is your primary reason for going plant-based. Donuts and cookies are vegetarian foods too. That said, I do think a vegetarian diet has health benefits for some people and I enjoy it myself. Add me if you like.

teecee60 · November 2017

Jane --

He gave me all kind of supporting information but the plan is simple...cut out animal products including fish, eggs, dairy, eliminate extra fats & sodium, processed foods. Nothing is off limits if it is a fruit, vegetable, whole grain or legume. He also recommended nuts but I am not to go crazy on it.

He also said that we as humans do not need the protein that everyone thinks we do. I think, for me, I will try to avoid meat but if I am in a situation that lean meats, fish or poultry is being offered, I will allow myself a small helping.

I started my day with a green smoothie (soy milk, spinach, banana, strawberries) and had fresh veggies for lunch. My snacks so far have been almonds and an apple.

Thanks for your feedback!

CILLAJ8 · November 2017

My husband and I stopped eating meat and processed foods 3 months ago. He has lost 34 pounds. I've lost 27. We are both feeling so much better. We do still eat eggs and cheese but we try to limit it. You can send me a friend request if you'd like. My diary is open. www.minimalistbaker.com is an awesome site for recipes. Each recipe we've tried is better than the last.

SuzyH · November 2017

I am plant based on the advice of my doctor. There is a great documentary, Forks over Knives, that I really like because it explains everything so well. There are varying opinions about whether to use/incorporate fats, etc. I feel much better when I really adhere to this approach, but I have to admit that I find it hard because it seems as if most of my friends/family are meat-eaters. In addition, when I stick to it, the weight comes off nicely! I agree with you about the nuts... I tend to stay away from them because of my tendency to eat too many!

janejellyroll · November 2017

teecee60 wrote: »

Jane --

He gave me all kind of supporting information but the plan is simple...cut out animal products including fish, eggs, dairy, eliminate extra fats & sodium, processed foods. Nothing is off limits if it is a fruit, vegetable, whole grain or legume. He also recommended nuts but I am not to go crazy on it.

He also said that we as humans do not need the protein that everyone thinks we do. I think, for me, I will try to avoid meat but if I am in a situation that lean meats, fish or poultry is being offered, I will allow myself a small helping.

I started my day with a green smoothie (soy milk, spinach, banana, strawberries) and had fresh veggies for lunch. My snacks so far have been almonds and an apple.

Thanks for your feedback!

This sounds like a really restrictive plan. Some processed foods can be really great and convenient sources for nutrients, especially if you are limiting your consumption of meat, eggs, and dairy. The soy milk you're having in your smoothie, for instance, is a processed food, but it's also a great source of protein (and probably also fortified with calcium and vitamin D, two things that can be harder for plant-based people to get enough of).

While some plans call for more protein than we do need, I would be cautious about someone who was telling me that "we don't need the protein everyone thinks we do." Protein is an essential macronutrient for humans and getting sufficient protein is especially important for active people, people on a calorie deficit, and people who are older. It helps maintain your muscle mass. So while I agree that you don't need massive amounts of protein, *you do need it* and more than some "plant-based people" are recommending (and I say this as a vegan, not at all hostile to plant-based diets).

LiveLoveFitFab · November 2017

I'm plant based, but I still eat greek yogurt and eggs. Most of my diet is beans and lentils and tofu with loads of veggies and fruit on the sides. Sometimes I eat raw seeds and nuts. I still manage 80-100 grams of protein a day.

I personally have no problem meeting any of my macro or micro nutrients eating this way. You just have to be careful eating the way you plan to with no dairy or eggs with the whole B12 situation. Lots of stuff is fortified, but then those things are more the processed things like cereals and milks. So if you are staying away from that stuff and all eggs and dairy, you probably should supplement.

I also like to keep an eye on my iron intake as a woman. There are lots of plant iron sources, but obviously they aren't as plentiful as the iron in meat. Some days I only get about 65% of what MFP recommends, other days I knock it out of the park.

I have to say my recovery time has improved since eating like this and my skin hasn't looked this good since I was about 9 years old. My periods don't hurt me, I'm never moody anymore and I'm not even tempted by junk food because I've changed my perception of how I personally eat.

I do have to say, I see a lot of people fail on these types of diets, and when they fail the guilt sets in and sets them up for all sorts of issues. I'm eating this way because I'm concerned about the environment and for spiritual reasons, which makes it easier to say no to meat. Eventually I plan on going vegan, this is just a way to ease into it for me, since I believe just going vegan would set me up for failure.

Good luck on your plans and you can friend request me if you want. My diary is open to friends.

cincygal73 · November 2017

I am trying the plant based eating approach starting today.

goodgirlsue41 · November 2017

I’ve been a vegetarian for almost 18 years (with one break). As others have said, it didn’t help me lose weight. In fact, I slowly gained. I would love to be part of a plant based diet group! For me, the only thing that has really worked is calorie restriction, along with cutting out high-fat dairy products like cheese. I’ve also upped the vegetable intake. Please add me if you like.

sarodriguez372 · November 2017

I have been doing a paleo way of eating for close to 6-8 months but I added in weight training at the gym about 2 months ago so that low carb way of eating was killing me! I needed much more energy for my workouts. Recently I got to the point I couldn’t eat another piece of chicken so I started eaten more plant based and added in more carbs.... feel so much better . I also haven’t done dairy in 6 years for lactose issues
I do organic vegan protein shakes 2 times a day to help get calories in and helps with recovery for my muscles after workouts. I am slowly transitioning more plant base add me if you like my food diary is public.

psuLemon · November 2017

janejellyroll wrote: »

teecee60 wrote: »

Jane --

He gave me all kind of supporting information but the plan is simple...cut out animal products including fish, eggs, dairy, eliminate extra fats & sodium, processed foods. Nothing is off limits if it is a fruit, vegetable, whole grain or legume. He also recommended nuts but I am not to go crazy on it.

He also said that we as humans do not need the protein that everyone thinks we do. I think, for me, I will try to avoid meat but if I am in a situation that lean meats, fish or poultry is being offered, I will allow myself a small helping.

I started my day with a green smoothie (soy milk, spinach, banana, strawberries) and had fresh veggies for lunch. My snacks so far have been almonds and an apple.

Thanks for your feedback!

This sounds like a really restrictive plan. Some processed foods can be really great and convenient sources for nutrients, especially if you are limiting your consumption of meat, eggs, and dairy. The soy milk you're having in your smoothie, for instance, is a processed food, but it's also a great source of protein (and probably also fortified with calcium and vitamin D, two things that can be harder for plant-based people to get enough of).

While some plans call for more protein than we do need, I would be cautious about someone who was telling me that "we don't need the protein everyone thinks we do." Protein is an essential macronutrient for humans and getting sufficient protein is especially important for active people, people on a calorie deficit, and people who are older. It helps maintain your muscle mass. So while I agree that you don't need massive amounts of protein, *you do need it* and more than some "plant-based people" are recommending (and I say this as a vegan, not at all hostile to plant-based diets).

I will add, if you look at the science, it supports the need for higher levels of protein for those losing weight, older or active. It ranges from 1.5 to 2.2g/kg of weight. And the leaner and more active, the more to the right that is.

One thing that you should also note, is that protein is the most satiating nutrient and many studies support the increase in weight loss and complaince with higher protein diets.

jenmarrs429 · November 2017

Vegan here.
Be sure to find an acceptable source of B12, Omega3, Omega6, D, and Calcium. B12 can be a challenge, with nutritional yeast being the best in my opinion. I use Hemp hearts for the Omegas, vegan supplements for the others. buying a book on plant based nutrition is a great way to get started safely.
I need to supplement iron when I am doing frequent platelet donations but veggies do it for me the test of the time.
Good luck and welcome to a sustainable future!

KeepRunningFatboy · November 2017

Lots of internet sources and books on WFPB (Whole Foods Plant Based). I don't know how many follow this style of diet, but I know some runners that do. Some are vegetarians, but not all. Like Jen mentions above - I do recommend those supplements.

janejellyroll · November 2017

psuLemon wrote: »

janejellyroll wrote: »

teecee60 wrote: »

Jane --

He gave me all kind of supporting information but the plan is simple...cut out animal products including fish, eggs, dairy, eliminate extra fats & sodium, processed foods. Nothing is off limits if it is a fruit, vegetable, whole grain or legume. He also recommended nuts but I am not to go crazy on it.

He also said that we as humans do not need the protein that everyone thinks we do. I think, for me, I will try to avoid meat but if I am in a situation that lean meats, fish or poultry is being offered, I will allow myself a small helping.

I started my day with a green smoothie (soy milk, spinach, banana, strawberries) and had fresh veggies for lunch. My snacks so far have been almonds and an apple.

Thanks for your feedback!

This sounds like a really restrictive plan. Some processed foods can be really great and convenient sources for nutrients, especially if you are limiting your consumption of meat, eggs, and dairy. The soy milk you're having in your smoothie, for instance, is a processed food, but it's also a great source of protein (and probably also fortified with calcium and vitamin D, two things that can be harder for plant-based people to get enough of).

While some plans call for more protein than we do need, I would be cautious about someone who was telling me that "we don't need the protein everyone thinks we do." Protein is an essential macronutrient for humans and getting sufficient protein is especially important for active people, people on a calorie deficit, and people who are older. It helps maintain your muscle mass. So while I agree that you don't need massive amounts of protein, *you do need it* and more than some "plant-based people" are recommending (and I say this as a vegan, not at all hostile to plant-based diets).

I will add, if you look at the science, it supports the need for higher levels of protein for those losing weight, older or active. It ranges from 1.5 to 2.2g/kg of weight. And the leaner and more active, the more to the right that is.

One thing that you should also note, is that protein is the most satiating nutrient and many studies support the increase in weight loss and complaince with higher protein diets.

You're absolutely right -- I should have been clearer in my wording. Not only do the populations I mentioned need to get enough protein, "enough" for them appears to be more than what it would be for some other groups.

janejellyroll · November 2017

jenmarrs429 wrote: »

Vegan here.
Be sure to find an acceptable source of B12, Omega3, Omega6, D, and Calcium. B12 can be a challenge, with nutritional yeast being the best in my opinion. I use Hemp hearts for the Omegas, vegan supplements for the others. buying a book on plant based nutrition is a great way to get started safely.
I need to supplement iron when I am doing frequent platelet donations but veggies do it for me the test of the time.
Good luck and welcome to a sustainable future!

Note: If you are relying on nutritional yeast for your B12 needs, make sure the one you are buying is actually fortified with B12. Not all of them are and it has to be added -- it isn't naturally in nutritional yeast.

A good back-up is to take a supplement -- they're cheap and easy to find. I use a oral spray -- just two sprays on my tongue in the AM and I know I'm good. That way any fortified foods I eat during the day are just a bonus.

ddky · November 2017

My husband and I have been on it for 6 weeks. We haven't measured anything or tracked any calories. He has lost 20 pounds and I have lost 9. His blood pressure improved quite a bit after just 2 weeks. The documentaries we watched were Forks over Knives and Eating you alive. We are doing it for his blood pressure and because we both have a strong family history of cancer. The biggest benefit for me has been joint pain. I was accepting it as just another effect of getting older, but three weeks on the diet and my joint pain is gone... completely. I would be happy to join a group. I have been off MFP for quite a while, but will try to get back even though I am not tracking calories. The only supplement we are taking is I take a multivitamin with B12 and he only takes a B12 supplement because for some reason the multivitamin caused his blood pressure to spike. Good luck. If my bacon eating, meat loving husband can do it, anyone can.

Rocbola · November 2017

I've been eating plant based for 5 years. I have lost 80 LBS, and i am getting into calisthenics and ultra-distance cycling. Anyone feel free to friend me.

kgohar322 · February 2018

Just became vegan after a rather interesting experience with Ayahuasca

eminater · February 2018

I am mainly plant based with an open diary, feel free to friend me. Most of my entries are my saved recipes - but u can ask about anything. I'm looking for others with plant based and open diary as it is a great way to get ideas and so on.

I just posted a recipe - I made for lunch it's in the recipe forum : Borlotti and Avocado Salad. So YUM!

slossia · February 2018

I’ve been a vegan now for 10 years. Before that I was a vegetarian for 30 years! I used to suffer from a bad back bad knees and planters fashiidas. Now that’s all changed. I feel better now at 65 then I did at 40. I recommend this way of eating for everyone. I keep an open diary and feel free to friend me. My wife is also vegan so that helps, so I know it helps to have a like minded community for support for whatever reason you chose to go to a plant base diet . I chose to for ethical reason, but the side benefits were welcomed.

Plant-Based Anyone?

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