Transitioning to a plant based diet! (first day)

There are more plant based options than ever out there now for people who choose that lifestyle. I am not plant-based, but I have started to switch out some of my beef for plant based burger options. I have somewhat more limited options than you do in the US, but I am enjoying the Field Burger as a replacement.

I'm mainly plant based. But 100% vegetarian occasionally I'll have something that has egg. Feel free to add me, my diary is open so take a look if you need some ideas. Good luck

rayraynicole15 wrote: »

AutumLeaf wrote: »

I'm mainly plant based. But 100% vegetarian occasionally I'll have something that has egg. Feel free to add me, my diary is open so take a look if you need some ideas. Good luck

Thank you so much I’ll definitely add you! Right now I’m transitioning into fully vegetarian gonna limit my meat intake to once a week. I love egg and dairy so that will be the hardest part for me but I’m not gonna rush it! Just trying to do as much research as I can!

I should probably point out that I'm a carb queen and struggle with my protein intake but I always have even when I did eat meat. But I've never been a big meat eater anyway. Always preferred vegetarian options.

Not rushing and doing your research is very wise each lil step you take is a step forward.

rayraynicole15 wrote: »

Right now I’m transitioning into fully vegetarian gonna limit my meat intake to once a week.

Sounds like a good plan.

After completing the transition monitor your vitamin B12 on a regular basis. Vegetarians and Vegans quite often have problems with sufficient supply.

I've been vegetarian (ovo lacto) for 45 years (yes, since 1974). I don't eat imitation meat, protein powder or protein bars (nothing wrong with them; just don't like 'em, personally), and get a minimum of 100g protein daily (in maintenance, at 5'5", weight mid-130s - I do use a good bit of dairy, personally, though I think I could hit my protein goal without it).

My advice would be not only to look for "one big protein" in each meal (the way omnivores think: "What's for dinner?" "Chicken" ). Instead, for sure include major protein sources you enjoy, but also look to get little bits of protein in pretty much any calorie-dense thing you eat. Those little bits throughout the day can really add up. There are veggies with protein, grains with more protein, even fruits with protein. Most plant foods have only incomplete protein (not the full complement of essential amino acids in the proper ratios), but by varying your sources and getting plenty of protein grams, you mitigate that incompleteness. (Soy foods and quinoa, among others, do have complete protein).

This thread is a great source:

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

It links to a spreadsheet that lists many, many foods by protein efficiency, most protein for fewest calories. As a veg, you'll need to scroll past the mostly meaty/fishy things at the top of the list, but you'll find many veg-friendly sources further down the spreadsheet. Eat the ones you enjoy.

If you completely eliminate animal foods (dairy, eggs), you'll want to pay attention to certain micronutrients: Iron, calcium, and B12 are important ones, though I'm not going to try to give you a whole treatise here on veg nutrition. The bottom line is that your nutritional needs as a veg are no different than the needs of omnivores (don't let the more extreme advocacy sites try to tell you otherwise!). The only things that differ are where you get those nutrients (and some will require a bit more thought/attention). Malnutrition doesn't happen immediately, so you have some time to figure this all out.

A particular thing that a lot of omivores aren't aware of, that's helpful for fully plant-based folks, is nutritional yeast. Most brands are B12-supplemented, it's got a bit of protein, and has a vaguely cheese-like taste. You'll find it in quite a few vegan recipes.

Overall, for eating satisfaction, I find it important to accent umami flavors. Some veg foods inherently are umami (mushrooms, roasted tomatoes, toasted nuts, etc.). There are also umami ingredients you can use to add that richness: Dark miso, unsweetened cocoa (try it in veg chili), kombu, and some others.

If you want to see what I eat, feel free to friend me. I'll warn you that now, in year 3 of maintenance, I don't log completely every day.

Best wishes!

congratulations on choosing a kinder diet! i have been vegan for a while now and i have been able to come off my anxiety and depression medication.

i highly recommend pinterest for recipe ideas, i get 99% of my meal plans from there.

I've been veg for about 13 years now (vegan for the first two, vegetarian since). It's all about getting a varied diet. A lot of the veg people I know love spice (myself included), which can help keep things varied. There are a lot of great recipe resources out there. My diary is open if you want to poke around, and I tend to log pretty consistently.

rayraynicole15 wrote: »

Chieflrg wrote: »

Since you will have cut out the majority of a carnivorous diet you more than likely will be depleted on eccential BCAA's of leucine, value, & isoleucine.

It's very important to your health to retain muscle mass. Without leucine (3-4g per meal recommended)muscle protein synthesis cannot take place.

I would suggest to supplement this meals you are very low on the essential amino acids.

Barbell Medicine has a high quality pea protein isolate that matched the protein/bcaa compared to whey if that is something that you are concerned about.

I drink BCAAS mixed with water during my workout would it be a good idea to drink it through out the day? I have a pea protein powder not sure if it has a lot of BCAAS in it! Will have to look , thank you for this info!!

What I would suggest is just do a bit of research and see what amount of the amino acids amounts are present in what foods that you prepare.

Protein without the amino acids basically becomes a more expensive fuel source and not what it can do optimally. Which is engage muscle protein synthesis which will either help retain muscle or build muscle when combined with adequate resistance training while either in a caloric surplus(gain muscle) or deficit(lose fat).

Certain "vegan" friendly foods combined give a pretty close dosage of the eccential amino acids such as royal red beans and brown rice which a 100g of each nets about 3g of leucine which is very desirable.

Some do not give much at all, which can be problematic.

Here is a site that can reflect a lot nutritional info that you might want to look into.
https://www.traditionaloven.com/foods/details/legume/beans-kidney-royal-red-mature-seeds-raw.html

I wouldn't suggest consuming BCAAs throughout the day but certainly when you are consuming foods low in EAAs.

Chieflrg wrote: »

Since you will have cut out the majority of a carnivorous diet you more than likely will be depleted on eccential BCAA's of leucine, value, & isoleucine.

It's very important to your health to retain muscle mass. Without leucine (3-4g per meal recommended)muscle protein synthesis cannot take place.

I would suggest to supplement this meals you are very low on the essential amino acids.

Barbell Medicine has a high quality pea protein isolate that matched the protein/bcaa compared to whey if that is something that you are concerned about.

Curious why anybody feels the need to woo this?

There is overwhelming science based evidence on the importance of eccential amino acids particularly leucine, valine, & isoleucine which is easily obtained if eating a carnivirous diet. Not a absolute for those who choose to eat a plant based or vegan diet.

There is also plenty of evidence on how losing muscle mass is a giant red flag to poor health and lesser quality of life.

A valid point to or citation would be greatly appreciated.

Chieflrg wrote: »

rayraynicole15 wrote: »

Chieflrg wrote: »

Since you will have cut out the majority of a carnivorous diet you more than likely will be depleted on eccential BCAA's of leucine, value, & isoleucine.

It's very important to your health to retain muscle mass. Without leucine (3-4g per meal recommended)muscle protein synthesis cannot take place.

I would suggest to supplement this meals you are very low on the essential amino acids.

Barbell Medicine has a high quality pea protein isolate that matched the protein/bcaa compared to whey if that is something that you are concerned about.

I drink BCAAS mixed with water during my workout would it be a good idea to drink it through out the day? I have a pea protein powder not sure if it has a lot of BCAAS in it! Will have to look , thank you for this info!!

What I would suggest is just do a bit of research and see what amount of the amino acids amounts are present in what foods that you prepare.

Protein without the amino acids basically becomes a more expensive fuel source and not what it can do optimally. Which is engage muscle protein synthesis which will either help retain muscle or build muscle when combined with adequate resistance training while either in a caloric surplus(gain muscle) or deficit(lose fat).

Certain "vegan" friendly foods combined give a pretty close dosage of the eccential amino acids such as royal red beans and brown rice which a 100g of each nets about 3g of leucine which is very desirable.

Some do not give much at all, which can be problematic.

Here is a site that can reflect a lot nutritional info that you might want to look into.
https://www.traditionaloven.com/foods/details/legume/beans-kidney-royal-red-mature-seeds-raw.html

I wouldn't suggest consuming BCAAs throughout the day but certainly when you are consuming foods low in EAAs.

I didn't woo you and thought it was helpful information, but it's certainly possible to get all the amino acids without too much trouble eating a plant-based diet. I agree it's important, so personally have used Cronometer when I've chosen to eat 100% plant based for a while, as it has a nice breakdown of those, plus tons of other nutrients so you can see if you are tending to get what you need or not (which is why I've converted to it as my place to log when I log no matter how I'm eating). For what it's worth, I've never had an issue with protein or any of the amino acids even when eating no animal products (beans and lentils are helpful for that, among other things).

The one thing I'd take issue with is the notion of combining (although it happens naturally in a lot of common dishes, as you note). That used to be considered necessary (you need the beans and rice in one meal), but now it's understood that it's more like over the course of a day or so, they need not be eaten at the same time.

lemurcat2 wrote: »

Chieflrg wrote: »

rayraynicole15 wrote: »

Chieflrg wrote: »

Since you will have cut out the majority of a carnivorous diet you more than likely will be depleted on eccential BCAA's of leucine, value, & isoleucine.

It's very important to your health to retain muscle mass. Without leucine (3-4g per meal recommended)muscle protein synthesis cannot take place.

I would suggest to supplement this meals you are very low on the essential amino acids.

Barbell Medicine has a high quality pea protein isolate that matched the protein/bcaa compared to whey if that is something that you are concerned about.

I drink BCAAS mixed with water during my workout would it be a good idea to drink it through out the day? I have a pea protein powder not sure if it has a lot of BCAAS in it! Will have to look , thank you for this info!!

What I would suggest is just do a bit of research and see what amount of the amino acids amounts are present in what foods that you prepare.

Protein without the amino acids basically becomes a more expensive fuel source and not what it can do optimally. Which is engage muscle protein synthesis which will either help retain muscle or build muscle when combined with adequate resistance training while either in a caloric surplus(gain muscle) or deficit(lose fat).

Certain "vegan" friendly foods combined give a pretty close dosage of the eccential amino acids such as royal red beans and brown rice which a 100g of each nets about 3g of leucine which is very desirable.

Some do not give much at all, which can be problematic.

Here is a site that can reflect a lot nutritional info that you might want to look into.
https://www.traditionaloven.com/foods/details/legume/beans-kidney-royal-red-mature-seeds-raw.html

I wouldn't suggest consuming BCAAs throughout the day but certainly when you are consuming foods low in EAAs.

I didn't woo you and thought it was helpful information, but it's certainly possible to get all the amino acids without too much trouble eating a plant-based diet. I agree it's important, so personally have used Cronometer when I've chosen to eat 100% plant based for a while, as it has a nice breakdown of those, plus tons of other nutrients so you can see if you are tending to get what you need or not (which is why I've converted to it as my place to log when I log no matter how I'm eating). For what it's worth, I've never had an issue with protein or any of the amino acids even when eating no animal products (beans and lentils are helpful for that, among other things).

The one thing I'd take issue with is the notion of combining (although it happens naturally in a lot of common dishes, as you note). That used to be considered necessary (you need the beans and rice in one meal), but now it's understood that it's more like over the course of a day or so, they need not be eaten at the same time.

My point is without leucine specifically MPS cannot happen at all. So if you have a meal full of vegan protein source that leucine is next to nil and don't eat again for six hours. That protein will be used for fuel(which is ok) but not used for MPS.

In long-term studies, leucine intakes equivalent to 8 or more grams per day are recommended in divided doses so that at least 2.5 grams of leucine are consumed at each meal.

So if the idea in the woo'rs mind is that consuming leucine and other EAAs without balancing the meals out reasonably throughout the day is optimal, than I would certainly disagree and would still ask for a citation from a long term study that shows this.

I appreciate your reply ☺.