Reverse Dieting

Are you saying the vegan diet made you hungrier, ate more and gained weight because of it?

So i am confused - you are 15 pounds underweight and trying to eat at a deficit? You should be eating to gain weight no?

tofu_taco wrote: »

Hello everyone! I'm curious if anyone has experience with reverse dieting. I have recently started tracking my meals here and am finding it difficult to eat more than 1200 calories per day/more than approximately 80 grams of protein per day. I eat a decent amount of veggies, fiber, and whole foods and am very satisfied. It doesn't seem right to force myself to eat when I'm not hungry. However, I've been hearing stories from others who have followed similar paths and sabotaged their efforts by not eating enough and not getting enough protein. I have already adjusted my diet from a vegan one to incorporate eggs and fish in an attempt to hit my macros. I have also cut out alcohol completely and am drinking a gallon of water per day. I fear I'm not going to reach my goals, but it also doesn't make sense to me that one can be in a healthy deficit and still not see results, especially when adding more food would feel unnatural. Does anyone have experience with reverse dieting?

Most days I'm eating oatmeal topped with nuts, seeds, and blueberries for breakfast. Carrots and hummus OR celery and peanut butter for a snack. Eggs, broccoli, and avocado for lunch. Protein shake for a snack. Fish and zucchini for dinner.

I also do about an hour of low-impact cardio each day. Am I destroying my metabolism?

I gradually increased my calories up to maintenance after weight loss, but didn't do a formal, structured reverse diet. Some people - even those who maintain for a few weeks at the start - see resumed gradual weight loss at initially estimated maintenance calories. Based on experiences I've read here, that can vary individually. To me, it implies that reverse dieting could work for at least some people.

You don't really give us enough info to give a nuanced answer. You're logging 1200 (or less?) and around 80g protein. How long have you been doing this? How old and tall are you? What is your daily life like (job, chores, hobbies, etc.) outside of intentional exercise? What is your hour of cardio (type of activity, intensity - not just impact)?

Are you logging the exercise separately as per the standard MFP method, and eating those calories back, too? If so, how do you estimate the exercise calories?

What are your goals? Gain weight? Increase fitness? Something(s) else?

Most women can eat more than 1200 calories and lose weight. If you're trying to gain, yes, you should eat more, unless you're quite petite.

Size also matters for protein needs. 80 grams daily would be on the minimal side for an average-sized woman, especially if she's trying to lose weight, gain muscle, achieve other fitness goals, or is older (like 60+).

You need 4-6 weeks of experiential data to test a calorie level and activity regimen combination, comparing body weight at the same relative point in at least 2 different menstrual cycles. Until then, a calculator estimate - like you can get from setting up your MFP profile - is your best starting point.

You probably don't need a gallon of water a day. For many people, drinking to thirst works fine. Urine color is another check on hydration - you want pale yellow (though it may be bright yellow if you get unnecessarily much of certain water-soluble vitamins - you just don't want dark yellow, brownish. Clear is likely over-hydration. If you feel you're not eating enough, would you possibly have more appetite/capacity if you cut back on your water intake?

It should be possible to get enough protein as a vegan/vegetarian on adequate calories, though some find it easier when using protein powder or other protein supplementation. (I'm vegetarian, BTW - for well over 48 years.) Protein quality - essential amino acid (EAA) completeness - is a possible theoretical issue when getting lots of protein from plant sources, but needn't be complicated.

This is a good evidence-based resource for vegan nutrition:

https://veganhealth.org/

You can get an evidence-based estimate for protein needs here, along with an explanation of the estimate:

https://examine.com/protein-intake-calculator/
https://examine.com/guides/protein-intake/

You can find a very helpful list of efficient protein sources (from food) linked to this thread, and it includes both plant and animal sources:

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

Take a look, maybe you can find some good protein sources that would be less filling for you?

Appetite may or may not be a good guide to calorie needs. It's complicated. If you're trying to eat more, but struggling, consider not only what may be higher calorie but less filling **, but also whether spreading your eating into more but smaller meals/snacks would help.

** This thread includes a list of calorie-dense foods, ways to eat more with a limited appetite:

http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read#latest

Finally, I think you're worrying beyond what's realistic about "metabolic damage". Someone at an extended calorie deficit may in fact (in essence) train their body to require fewer calories than a similar-sized person who didn't cut calories to an extreme, but the effects are limited in typical cases.

The first few posts in this thread (by the person who started the thread) explain the technicalities of it better than I could:

http://community.myfitnesspal.com/en/discussion/1077746/starvation-mode-adaptive-thermogenesis-and-weight-loss/p1

You may also find some insights for countering those effects in this thread:

http://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1

Best wishes for success with your goals!

Sinisterbarbie1 wrote: »

So i am confused - you are 15 pounds underweight and trying to eat at a deficit? You should be eating to gain weight no?

Yes, that's a confusing piece of information for sure.