Vegan Weight Loss support?

stonekristy33
stonekristy33 Posts: 3 Member
in Health and Weight Loss
Hello. I'm a very recent vegan, and I am trying to lose weight. I don't follow any particular vegan way of eating. I eat processed foods, along with whole foods. I am not big on keeping fat low. I only prefer to eat as little sugar as possible, and just keep it vegan.
Anyone here vegan and on a weight loss journey for their health and overall wellness?
Nice to meet you!

Replies

  • PAPYRUS3
    PAPYRUS3 Posts: 13,259 Member
    I'm not trying to loose weight (not vegan - use to be but am vegetarian now).
    Perhaps just get a solid understanding of your numbers, plan out some meals,
    etc., You don't have to 'give up' your favorite foods, just fit them into your daily numbers.
    Perhaps this might help?
    https://www.forksoverknives.com/how-tos/vegan-plant-based-diet-weight-loss-diet-tips/
  • AlliIsMe
    AlliIsMe Posts: 1 Member
    edited March 2023
    Hi! One of my fave recipes is a Chick’n, carrots, and broccoli Cheezy rice: I use 1/2 cup of tmrw brand Chick’n, 1 cup broccoli, 1/2 cup of matchstick or shredded carrots, 1/2 cup of rice, and 1/2 a packet of daiya cheddar cheese sauce! Sometimes I’ll add a sprinkle of sunflower seeds on top. If you want it to be very low carb just replace the rice with an extra 1/2 cup of broccoli (:
  • AnnPT77
    AnnPT77 Posts: 34,160 Member

    I'm vegetarian (for 48+ years so far . . . ), not vegan, but do eat some fully plant-based meals, and feel like I've reasonably dialed in adequate nutrition at appropriate calories. (I'm in year 7+ of maintaining a healthy weight, after losing 50+ pounds back in 2015-16.)

    A couple of meals I've found helpful along the way:

    * Ezekial tortilla (taco size) with mustard, smoked tofu, thin-sliced onions, some cheese (can be vegan cheese sub) on one half, warmed in the microwave, then add raw sauerkraut and fold over (taco shape but not taco flavored!).
    * Edamame spaghetti or fettuccine, cooked, mixed with stir-steamed veggies, and tossed with a sauce made of chili paste or soy sauce (depending on how much heat you like), peanut butter powder (or almond butter powder), and a bit of mild vinegar (I use brown rice vinegar) to thin to tossing consistency. (Edamame pasta has a chewier texture than wheat pasta, so I prefer thin shapes, and don't care for it in Italian-esque pasta dishes, but do like it in pseudo-Asian kinds of preps. It's much higher in protein than wheat pasta. All of that's also true for black bean pasta.)

    I also like red lentil pasta as having a meaningful amount of protein compared to wheat pasta, but with a more similar texture and flavor to wheat pasta. It's good IMO in the larger pasta shapes (rotini, penne, elbows, whatever) and pretty interchangeable in recipe/meal uses with wheat pasta.
    AlliIsMe wrote: »
    Hi! One of my fave recipes is a Chick’n, carrots, and broccoli Cheezy rice: I use 1/2 cup of tmrw brand Chick’n, 1 cup broccoli, 1/2 cup of matchstick or shredded carrots, 1/2 cup of rice, and 1/2 a packet of daiya cheddar cheese sauce! Sometimes I’ll add a sprinkle of sunflower seeds on top. If you want it to be very low carb just replace the rice with an extra 1/2 cup of broccoli (:

    Chickpea "rice" would be another possible option, with a bit more protein than rice, and somewhat fewer carbs. (It's really orzo-shape chickpea pasta, but they call it chickpea rice.) It's got more calories and carbs than the broccoli, though.
  • Vegan4lifeRhi
    Vegan4lifeRhi Posts: 4 Member
    Hey, I am a vegan; have been for 8 years now and was a Pescatarian before then since my teens. I prepare all my meals from scratch as you know exactly what goes in them!
  • stonekristy33
    stonekristy33 Posts: 3 Member
    PAPYRUS3 wrote: »
    I'm not trying to loose weight (not vegan - use to be but am vegetarian now).
    Perhaps just get a solid understanding of your numbers, plan out some meals,
    etc., You don't have to 'give up' your favorite foods, just fit them into your daily numbers.
    Perhaps this might help?
    https://www.forksoverknives.com/how-tos/vegan-plant-based-diet-weight-loss-diet-tips/

    Thank you!
    And thank you to everyone else who has responded!
  • lauriekallis
    lauriekallis Posts: 4,763 Member
    While you are on this journey - watch your fat consumption. It is possible to go too low - and we need sufficient fat to absorb fat soluble vitamins. To be honest - I haven't a solid source for minimum requirements - but this seems to be bounced around a lot:

    0.5-1g/kg of fat should be consumed per day to avoid essential fatty acid deficiency
  • VegjoyP
    VegjoyP Posts: 2,772 Member
    edited March 2023
    I am vegan was pescatarian for years. Iam not trying to lose any more weight, I did with WFPB diet and now it is my lifestyle for health and ethical. I seldom but randomly might have fish with my dad, simply because it's a special thing for him, and I only get the most sustainable, local and fresh as possible, I live in Florida, so it is not a chore.
  • ToffeeApple71
    ToffeeApple71 Posts: 121 Member
    I went plant-based as a way of changing my eating habits- giving up meat and dairy honestly helped me lose 65kg. It meant I was able to eat more (volume-wise) and reduce my fat intake. I still eat mainly plant-based but I do not label my way of eating, as I'll happily eat anything if I'm in the mood. My favorite meals are generally easy, no fuss.
    Baked sweet potato, topped with a salad of black beans, corn, tomatoes. Hummus (home-made), guacamole (home-made and basically just smashed avocado with garlic). Then roasted chickpeas for texture with a sprinkling of sunflower seeds. Sometimes I'll add edamame beans and/or a tahini dressing if I can't be bothered making a hummus or there's none left!
    I love pasta, and will make mine from scratch. Gnocchi is so easy to make, and can be paired with so many amazing, quick and easy sauces. I use cashews if I want a creamy sauce.
    I have a jar filled with my vegan burger mix (almost a falafel mix tbh) and burgers are my quick go to when I'm either tired or in a hurry. I make a batch of hummus most weeks, as it goes with everything. Varying the flavour by adding other veges (beetroot hummus, pumpkin etc) keeps it from being boring.

    My vegan mince I make is mushrooms, onions, walnuts and lentils. Add tomatoes, garlic for bolognese type dishes or nuts for "meatloaf", and Mexican spice for nachos etc.
  • shmmm3
    shmmm3 Posts: 255 Member
    edited March 2023
    Can I join this group? I'm a recent convert to WFPB. Started by cutting down on meat and dairy for my health but then was overcome with sadness at a video of the dairy industry. So my health diet turned into health and ethics diet and it sucks, honestly. It sucks seeing all commercial dairy as excessive cruelty now. On the health side, since going WFPB I've lost 5 pounds while eating my fill of everything plants and cooking without added oil. I am getting somewhat bored of tofu.
  • jspecies11
    jspecies11 Posts: 1,184 Member
    Hi! I’ve been plant based only since January, vegetarian for years. I cut dairy to help with dropping weight but now vegan for ethical reasons too. There’s are a ton of great podcasts to support you on your journey. One of my favs is The Exam Room with Chuck Carroll which focuses on healthy eating. Best of success to you.
  • shmmm3
    shmmm3 Posts: 255 Member
    @jspecies11 Thanks! I sent you a message on mpf.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    shmmm3 wrote: »
    @jspecies11 Thanks! I sent you a message on mpf.

    Just FYI, last I knew you had to have sent someone a friend request and they accept it before they will receive messages you send them.
  • JNettie73
    JNettie73 Posts: 1,211 Member
    Hi. I have been vegetarian for about 30 years. I switched my diet to WFPB 2 years ago for health reasons but didn't always follow it 100%. I've been completely compliant for the past month. Over the past 2 years I have lost over 60 lbs through diet and exercise and reversed disease. I still have a lot more to lose. I would love to be a part of this group and make some more like minded friends. <3

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