That's exactly what cronometer.com does. You tell the app what you've eaten, and it will suggest foods to fill in your nutritional gaps. In my experience, it's recommendations are almost always freakin' beans of some sort.
My go-to work lunch thats filling and healthy. Keeps really well, tastes as good on day 4 as on day 1.
1. Juice 2 lemons
2. Crush 3 cloves of garlic
3. Add 2tbsp of olive oil
Mix everything in a large bowl. Add chopped avocado just before eating. Super chef tip: throw some pico on top if you’re feeling fancy.
Prep time: 40 minutes
Yields 6 large servings
Store in the fridge. Stays good unrefrigerated for 5+hrs in my lunch bag at work.
Edit: Cronometer nutrition data
Most multis are just filler. Check out www.chronometer.com on a computer, it is a free calorie counter plus it tells you what you're micro nutrients and macro nutrients are for the day. Then you can just supplement from there
Edit: Sorry, yes, like /u/zepfon said https://cronometer.com
For some reason, early morning me went straight to chrono. Those downvotes hurt my fee fees.
Log what you eat so you'll see which nutrients you're missing and which you're getting too much of. At least for 30 days. cronometer.com and myfitnesspal.com are popular apps for logging meals.
You would probably benefit from tracking your calories for a few days and make sure you're getting enough. And you might also calculate the calories from the stuff you used to eat to compare. Avocados surprisingly don't have that many calories and peanut butter has a ton. For example, 100g only has about 150 calories. 100g of peanut butter has nearly 600.
I use cronometer to track food and look up nutritional info. Another popular app is myfitnesspal.
I take all my Omega-3, Vitamin B12 and D :) I get all my nutrients my body needs. My analysis came out perfect since i started being 100% vegan, better than before. I have even more protein than before, when i was eating meat. I no longer am deficient in Calcium :) My PH levels are perfect. (I also like to play with https://cronometer.com/)
> The key part is that they all specify planned, balanced diet.
Everyone, not only vegans, should plan their diet well. No organization is going to say all omnivorous diets are healthy either. Eating nothing but greens is unhealthy, but so is eating nothing but hot dogs.
>Lots of people think it's just a matter of not eating meat
Those people are usually not vegan themselves. Most vegan communities have a focus on food and often on nutrition as well. /r/veganrecipes gives you an idea of what vegans eat. Cronometer is a useful tool to check if your diet is balanced. I see it mentioned a lot in vegan communities.
Yeah, I primarily eat for energy and nutrition. I have the same thing for breakfast and lunch everyday, and have about a dozen dishes that I rotate through for dinners. I use cronometer.com to plan my meals around hitting 100% RDA of all vitamins and minerals. Whether or not the foods taste amazing doesn't play into my planning.
But I do have occasional cheat meals. I kind of eat 90/10. 90% purley to reach nutritional goals and 10% for pleasure.
You can use cronometer for free. Plug it in and it will tell you what vitamin, mineral, and amino acids you'd get vs. what you need, per day.
If you're not meeting all the targets, try adding in some servings of frozen broccoli and spinach. When I have used cronometer to track my own diet, I've noticed that those 2 things have a lot of bang for the buck in terms of meeting my vitamin and mineral targets.
50 lbs in two months is aggressive. It will require a 3,000 Calorie a day deficit. For someone your size, that means eating literally nothing for two months, or if you're exercising, running 10 miles every day while eating less than half of what you currently eat.
Reconsider your plans. Go here: https://www.calculator.net/calorie-calculator.html to get a sense of your current caloric needs. Check out the FAQ in the /r/loseit sub. Download this app to help you track: https://cronometer.com
It took you years to get to your current weight. You're not going to knock that weight off of yourself in a couple of months. This is a marathon, not a sprint, so pace yourself. 50 lbs is going to take about 6 months to a year to lose. Trying what you're planning is going to result in either you giving up after a couple of weeks, or losing way more lean mass than you want to.
EDIT: Oh man - he deleted his post. :-( Best of luck buddy. Hope you succeed.
Vitamin: K2. B vitamins aren't very easy to get either, unless you really do have balanced meals every day (most people don't because they don't like eating too many veggies).
Minerals: Potassium and Magnesium. You can only really get about half of the recommended dose per day from foods, unless you make it a goal to eat foods rich in magnesium and potassium every single day.
This is why I'm a fan of taking vitamin pills, too, even though their effectiveness may not be 100% guaranteed, even if you don't take them daily but once every 2-3 days. If you use Cronometer.com for a few weeks, you'll see yourself that it's almost impossible to reach over 100% of the recommended vitamins and minerals every single day from food alone.
It doesn't help that modern food (milk, eggs, meat, and even vegetables) have lost a lot of their nutrition value in the past several decades through processing, feeding animals crap vitamin-less food, and by destroying the soil or not enriching it with natural stuff anymore (because that hurts profits).
Using the Cronometer service myself the hardest one was definitely Potassium, which I could only get about half of the recommended dose per day. This could be somehow corrected by not eating too much salt with your foods, as there needs to be a proportion between the two (about 3:2 salt:potassium, I think). And for K2 you basically have to eat a lot of K2-rich foods like Gouda cheese every day, but I'm not even sure if that's enough to stop the development of osteoporosis and atherosclerosis in the long-term.
You can see for yourself by using https://cronometer.com/ . Plug in "iceberg lettuce" and play with the quantity. It has almost no nutritional value in the amounts a normal human would eat. Which isn't to say it's bad for you...
5 cups, chopped, will supply you with almost 50% of your RDA for vitamin A and K, and not quite 4 grams of fiber.
Where are you getting your calories for brocolli/cauliflower?
USDA has brocolli at 35kcal/100g and cauliflower at 23kcal/100g. NCCDB (nutrition coordinating center) on cronometer gives the same numbers as well.
To lose weight you have to calculate your TDEE and be in a deficit of 300kcal to 500kcal.
Eat a whole foods plant based diet so eat oats, whole wheat pasta, brown rice, potatoes, lentils, kidney beans, chickpeas! Here's a typical day of eating for me. I eat a high carb low fat diet with 3600kcal and 170g of protein a day without a protein shake.
Use cronometer to track calories.
You're going to get more than enough protein and iron, and any other micro/macro nutrient if you plan your diet right. Eat plenty of whole-foods and have a varied and rich diet. Focus on legumes, cereals, vegetables and fruits. Some tips to improve iron absorption: mix iron rich foods with vitamin C rich foods (beans+tomato, lentils+lemon juice). You'll need to supplement B12 in some way though (buy a supplement or fortified food). You can use apps like cronometer to keep track and make sure you're getting everything you need from your diet. It might seem overwhelming now, but you'll get a handle on this quickly.
Follow a plan that covers your caloric needs. If you feel hungry after a meal, make bigger portions. Don't be afraid to use oils. Quick snacks: fruits and nuts. Other ideas: smoothies, toasts with hummus, toasts with avocado, oatmeal, chia pudding, peanut butter... check out /r/vegangifrecipes, /r/veganrecipes and /r/VeganFoodPorn for more!
To gain healthy weight you should look for foods high in protein and healthy fats.
Peanut butter is probably your best option. Get the natural stuff though. Not the over processed junk. Look for peanuts and salt as the ingredients, nothing else (except maybe olive oil).
Eggs. Eggs are a good source of protein and are purpose built for packing on weight just be careful of how many yolks you eat in a day because they can be high in cholesterol.
Almonds, pistachios, and walnuts have protein and good fats.
Milk. Good fats, high calorie.
Eggs, nuts, and milk are all about helping things grow. It's literally what they are for.
Hummus. Good fats
If you will be exercising eat a healthy amount of carbs (it's easy to overdo carbs though) Whole wheat pasta, brown rice, some roasted red potatoes.
I don't eat meats but if you do, try to stick with fish and poultry. Red meat can pack on pounds but will also come with much more cholesterol and saturated fat.
Keep an eye out for trans fats. They are in most fried foods and a lot of imitation cheese products as well as pre-made cakes, cookies, etc. There is really no good amount of trans fats for you to consume. You may get a little here or there but you should try to keep it as absolutely low as possible. That stuff is just awful for your arteries and heart.
This website can help you keep track of the food you eat so you can reach your goals healthfully (there are plenty of others as well like MyFitnessPal) Just set your goal as gaining weight instead of maintain. https://cronometer.com/
I think that's just a baseless notion, tbh. Have you checked out https://cronometer.com/?
Check out this study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3967195/ Just above table three - "The vegan diet obtained the highest total score and the omnivorous diet the lowest total score for the [Healthy Eating Index]-2010."
> the more restrictive your diet, the larger the chance that something's missing
So I think the problem with this logic is that just because you haven't explicitly restricted something doesn't mean you're eating it. So yes, if you don't eat dairy, eggs, or meat, there are technically fewer options for you to choose from (still way more options than any human will ever exhaust), but if you only eat cheeseburgers, chicken strips, and fries despite technically not having any restrictions, you have an even more limited availability of nutrients, if that makes sense. A vegan diet is restricted but so is a shitty diet, the former is restricted as a rule while the latter is restricted in practice.
Veganism is non-exploitation to animals, it’s the least they deserve from us; to be left alone and have their bodily rights unviolated.
That being said, OP we are not trying to discourage you, please don’t get offended by comments like these. We are watching out for the animals in a world where people find the idea of their rights laughable. I encourage you to watch Dominion and go vegan! Their bodies don’t belong to use in the first place, so reducing intake is sadly not enough. It’s easier than it seems, you can try Challenge 22 for free guidance and access to registered dietitians.
As for health, Cronometer is great for getting the hang of your micronutrients and eating! When introducing totally new foods, especially whole grains and beans, go easy on the quantity to give your gut time to get used to it.
Best of luck, but more so wishing you the fortitude of character it takes to align one’s actions with one’s heart.
I think that the fact that you're practicing the same religion might end up being really beneficial to your argument.
It is! It is very detailed. Most calorie trackers should be fine, but cronometer makes tracking your specific nutrients a lot easier. Here's a link: https://cronometer.com/
I also suggest watching this video since it gives some great insights and tips on cronometer: https://www.youtube.com/watch?v=7d9j_z04uMI
For the sake of your health, please use something like cronometer or a similar site for a few days, to make sure you're getting enough nutrients and calories. With just veggies and water, you're getting NO vitamin B12 whatsoever (as /u/Mujutsu pointed out), and you may be lacking minerals like iron, too -- plant-based iron (non-heme iron) is more difficult for your body to absorb, unless you eat it alongside a good source of vitamin C.
Finally, I know it sounds backward, but you might actually be low on fat and sodium. I'm trying to go vegan (from veggie) and I usually have to make a point of adding these to a couple meals. We usually characterize fat and salt as "bad," but your body does need them in small amounts.
That said, it seems like you're working incredibly hard to eat well and get fit! Good luck with your continued efforts. :)
Calories in, calories out, you want to gain weight eat more calories, if you want to lose weight do the opposite. For bulk +300kcal surplus for lean bulk, 500+kcal for dirty bulk.
You don't need to care about macros / protein if you eat like an adult(aka use common sense and eat your veggies).
That's pretty much it, for micros use https://cronometer.com/ to check whetever you are missing some minerals / vitamins.
The mistake that some people often make when it comes to vegetarianism/veganism is trying to replace meat with mock meats rather than looking at vegetarian whole food cuisines from around the world. the former is usually more expensive and often doesnt taste as good as the original meats (though now they are catching up). but the latter is where it's at. a game changer for me was exploring cuisines from around the world that had traditional whole foods vegetarian/vegan options.
One cuisine that has perfected vegetarian dishes over 1000s of years is india where 40% of the population (literally 100s of millions of people) is vegetarian. they have a lot of great dishes. some of my favorites:
palak paneer (spinach with cottage cheese/tofu)
channa masala (chickpeas)
dal makhani (urad aka black mungo beans)
there are so many great dishes. you could check out for recipes on youtube, there are many good channels out there like manjulas kitchen, veganricha. or check out good cookbooks: i've found vegan richas book to be the most accessible and explanatory.
there are also many other cuisines as well like ethiopian, middle eastern which have pretty great veg dishes. Some good books for them are Teff Love by Kittee Berns (ethiopian) and the world famous chef Ottolenghi's Jerusalem, Plenty and Plenty more (middle eastern).
As long as the diet is reasonably balanced it should be great. a registered dietitian can help. for an easy fix cronometer.com is a good site to check. you just need to do it for a couple of days to make sure it's fine if you have any concerns about nutrition.
some friendly folks who might be able to help: https://www.facebook.com/groups/fapvv/
Doctors/pediatricians are not diet/nutrition experts- dietitians are. Doctor's often don't get the education on nutrition that one would assume they would have. Just like if you had a long term major acne breakout, your doctor may be able to give you some advice but really should be pointing you towards a dermatologist; an expert with better tools at hand. Major dietary associations such as the American Dietetic Association state:
>It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.
There are tools available, such as cronometer that can help you track your nutritional intake and set the specific parameters you need. This would be a great thing to show your mom, and promising to log and keep track for a while may be a way to help convince her that you don't need meat. Also, if you do see a dietitian, recording a food diary is generally your first assignment anyways, so this would cut out a visit if you go and see one.
You should be reasonable and understanding with your mother; in her mind she is trying to do what is best for you. My parents fought me tooth and nail about even going vegetarian as a kid; both my parents are vegans now.
I'd recommend tracking your diet using something like Cronometer to make sure you're getting all of the nutrients you need. I'm kind of surprised not many people have recommended making sure you get your fruit and veggies; frozen/canned is almost always cheaper, but watch out for sugar in preserved fruits.
Cronometer Gold has the Oracle that will analyze your day and recommend certain foods. Also, Marty Kendall just released his nutrient optimiser. It's not perfect but probably the best option out there at this point.
A serving size of peanut butter is 2 tablespoons, which has 7.8 grams of protein. And whole wheat bread has significant protein too. Using cronometer (a calorie and nutrient counter), and entering in two medium slices of generic store bought whole wheat bread and two tablespoons of natural peanut butter results in 16.8 grams of protein. A McDonald's hamburger had 12.2 grams of protein.
However, the misleading part of this post is that the peanut butter sandwich has more calories than a standard McDonald's hamburger (369 vs 243). If you scale up a McDonald's hamburger to have the same calories of the above described sandwich, the hamburger has 18.5 grams of protein per 369 calories. So I really don't think this is the best way to promote a vegan message.
>I have a really unhealthy diet. I pretty much survive on crisps, pasta and sweet and sour. My mum has refused to cook for me ever since I became vegan and in all honesty I'm incapable of making a decent, balanced diet for myself. Every day I feel like shit, I never wake up feeling refreshed and I constantly feel tired. I think it's really irresponsible for the vegan community to pretend that getting a balanced diet as a vegan is easy because it just isn't - and I've been guilty of that in the past.
You live at home still, so your difficulty is very understandable, especially with unsupportive parents. Your issue with fatigue and feeling shitty is invariably due to a diet of nutritional inadequacy.
It is not difficult to eat a balanced diet if you have some basic nutritional knowledge about what you should be eating in a day, have the ability to get the produce and foods you need, and have the ability to steam rice, vegetables, cook beans and potatoes, and chop veg into a salad. Dr Greger's Daily Dozen Is an great tool to use as a basic guideline, as is cronometer to get a good idea of what each food has. Like all habits, once you establish a well-rounded dietary system, it becomes second nature.
Personally, I eat very little processed food and find it quite easy to makeup all the daily nutrients I need by incorporating a balance of fresh fruits, salads, nuts and seeds, starchy vegetables, and whole grains; fortified soy milk is also a powerhouse. Here's a sample I threw together from cronometer, and it didn't even take any planning; I just put in stuff.
Laut cronometer.com decke ich durch meine Ernährung alle benötigten Stoffe ab.
Meistens esse ich zwei größere Mahlzeiten am Tag:
Standardfrühstück: Haferflocken mit Leinsamen, Sonnenblumenkernen, Him- und Blaubeeren, Kakaopulver, Zimt, Soja- oder Hafermilch und eine Orange
Baukasten für ein Abendessen: Irgendeine Proteinquelle (z.B. Kidney-/Kicher-/Schwarze Bohnen, Linsen, Seitan, Tofu oder auch mal ein Fleischersatzprodukt aus dem Supermarkt), Kohlenhydrate (Kartoffeln, Nudeln, Reis, Hirse, Dinkel), eine große Portion Gemüse und ggf. Pilze. Dazu natürlich Gewürze und irgendeine Soße oder ein Dip (Hummus!). Zwiebeln und Knoblauch nicht vergessen.
Zwischendurch esse ich nach Lust und Laune Obst, Nüsse, Salat.
Wenn es dich interessiert, dann kann ich z.B. r/PlantBasedDiet, r/VeganDE, r/vegan empfehlen. (In den Sidebars gibt es weiterführende Links).
>There is no evidence that eating many small meals throughout the day is better than fewer, bigger meals. Not eating from time to time is good for you. Increased meal frequency is associated with colon cancer.
It could be bad if it leads you to chronically under eat and/or if what you eat has low nutrient density so that you don't get enough nutrients.
here are some resources for how to avoid this:
cronometer & optimising nutritioin
Alright dude, seriously you are on the right track. Usually people don't come here with much info and hope we just fix their problems for them, so props for committing to the journey.
First, you are doing two good things: you are eating whole foods and you are weight training (Bonus you're vegan!)
Find out how much calories you are eating with Cronometer (https://cronometer.com/), whole foods are nice but if you're not eating enough you'll never ever grow. Find your TDEE and eat +200 calories over that, eat more if you arent gaining too much fat, you might need to build your appetite and rely on nuts/seeds/Avocados to get there. Don't cheat yourself here, 1 low-calorie day can negate a whole week of hard work.
Second, how is your sleep and gut health? Are you getting 8 hours a night, every night? Do some foods trigger your gut to feel bloated and uncomfortable? Recovery is really really important, that's when you actually build the muscle fibers, nutrient absoption and rest need to be on point. Top recovery foods are certain herbs and spices along with fruits, berries being king. A quick google can help you determine the most nutritious foods.
And finally third! This is going to be a long process, I started skinny fat and 2-1/2 years later I finally realise I'm only going to achieve my desired physique near the 5-7 year of training. Don't get discouraged, consistency is key, never skip a meal, never skip a training session, perfect your sleep, if you screw up just get back on it. Train hard, recover hard, eat and sleep!
Well “i eat like a bird” and “started working construction” seem to explain it.
If you don’t give your body enough fuel (calories) then it just ....runs out.
Use cronometer to check what you need vs what you’re eating. A big smoothie of all the things might be a more realistic option than a sturdy meal for you
>I'm gonna show them What The Health (because they're more about fitness and health plus my mum really hates seeing slaughterhouse footage, kinda don't wanna guilt them into it)
I'd focus on something else like Vegucated or Forks Over Knives. What the Health has some serious issues with how it presents information, and is misleading. Even for someone with an open mind, if they've seen enough documentaries and TV shows to spot manipulative tactics they will hate WTH.
>What should go in the vegan kit? I'v got so far: Nooch Some recipes but more are welcome Not sure what else.
Cronometer. Really easy way to track nutrition.
I use a capsule grocery list, and have a couple "open" spots for other items, but stick to the same things most of the time. It saves a lot of thinking and forgetting things. Like you, I buy quite a bit of bulk oats, beans, lentils, but also frozen vegetables. I've tried to build my diet based on these three factors, in this order:
It must be nutritionally complete.
I have checked all of my recipes with Cronometer to ensure that I'm getting enough protein, fat, vitamins, and nutrients. I supplement based on what my diet is lacking that can't be added via food.
It must be locally sourceable, and preferably in season.
Supporting local business is important to me, and I don't want to be shipping my food halfway around the world. I do have a few exceptions to this, but I'm working on getting away from them. The last one was bananas.
It must be affordable.
Not cheap, but affordable. Cheaping out doesn't get good quality food, but good quality food can be found at a good price.
So, you're probably wonder what the heck I actually eat with all these restrictions. Here's my list:
Coconut milk (for ice cream)
What's not on this list? Little things like spices, seasonings, oil, etc.
First I would ask them if they even know how much protein they need to eat in a day... then i'd ask them to cite the "missing" proteins that only exist in meat...good luck to them.
If they still annoy you, you can enter a protein rich meal into cronometer and shut them up.
How come your friends don't have "protein cravings" then? Also, getting down to 10g a day of protein is a stunning achievement that would take some tracking and planning. Example - a diet of nothing but Milky Ways still gets you 16 grams of protein for 1800 Calories. https://cronometer.com/food.html?food=316&amount=4&measure=981&labelType=AMERICAN
You're not arguing with me by the way. You're arguing with the current state of scientific evidence.
> I guess I was wondering if there was an app that I can use to help track all the nutrients so I can show I can get enough.
This is literally the purpose of Cronometer. Enjoy =]
My first instinct is to say that you need to upgrade your nutrition.
How many cups of leafy green vegetables (kale, spinach, bok choy, collards, etc) do you eat in a day?
Do you eat soaked legumes at least two times a day?
How much water do you drink in a day?
What percentage of your current diet is made up of processed, refined, and packaged foods compared to whole foods that are in the state you would find them in nature (whole fruit, whole vegetables, dry seeds, fresh nuts, etc)?
When you track your daily nutrition in cronometer.com, are you meeting all your vitamin and mineral requirements for the day?
How much whole fat (as opposed to denatured fat like olive oil or margarine) do you eat in a day from whole food sources like avocado, fresh coconut, macadamia nuts, etc?
You definitely don't need to eat meat to feel better. You just need to be a better vegetarian (we all do lol).
For inspiration that plant-based fitness is possible, check out this list of vegan/vegetarian fitspo.
More gas than usual isn't uncommon for those switching to a vegetarian diet. Typically it takes awhile for your body to adjust to higher amounts of fiber (but not 6 months, I wouldn't think). It also could be a sensitivity to something that you've added into your diet, like soy, perhaps.
I tell this to virtually everyone on here, but it's really helped me - try using something like cronometer to track your nutritional intake. I track everything that I eat (down to the gram) a couple of days a month to make sure that I'm getting all of the nutrients that I need. In doing this I've changed my eating habits to include more fruits rich in vitamin C and I've started taking vitamin B12 and D supplements, because I was rarely getting enough of those nutrients.
As far as the empty stomach and stomach aches are concerned, it would help to know what your diet consists of. What are you eating in a typical day?
Maybe use https://cronometer.com/ or something to make sure you're getting all essential amino acids. Especially lysine is something that I've seen associated with legumes. Lentils, peas and sprouting could be worth a try.
"My new protein powder tastes like absolute dogshit as a shake, so this is how I've made it palatable. INGREDIENTS 14g Sugar Free Dark Chocolate Chips 40g Brown Rice Protein Powder 40g Pea Protein lsolate Powder 47g Creamy Peanut Butter 200ML room temperature water Salt to taste Sweetener to taste INSTRUCTIONS 1) Add protein powder to bowl 2) Add peanut butter to bowl 3) Add chocolate chips to bowl 4) Slowly pour water into bowl, mixing as you go. If you like thicker dough, use less water. 5) Add a pinch of salt and sweetener. Stir. Doesn't taste good? Add another pinch. Keep going until you like how it tastes. MACRONUTRIENTS / MICRONUTRIENTS 611 calories 77.4g protein 21.1g carbs 28.7g fat COSTS (USD) Item Cost Sugar Free Dark Chocolate Chips $0.54 Brown Rice Protein Powder $1.11 Pea Protein Isolate Powder $.79 Creamy Peanut Butter $.54 Salt to taste $.01 Sweetener to taste $.06 Total $3.05 Full macro/ micro nutrient breakdown: https://cronometer.com/food.html?food=13359649 &amount=1&measure=35899606 &labelType=AMERICAN NOTES It would appear that the exact dark chocolate that used is no longer available. I linked a product by the same company, but it has slightly different macros. For your sweetener, you can use maple syrup, splenda, stevia, whatever works for you. For this, Iused Splenda, but my favoritwe is actually Stevia. Everything in this recipe is variable. You can add more or less protein powder, peanut butter, or whatever in order to best hit your goals and targets. This is just what worked for me on this specific day."
Just curious if you are going gluten free on purpose or if that was just how it happened to be? Wheat berries are great for cold salads or eaten hot, and are high in B vitamins. They also have a nice texture. You can also grind them in a mill to make flour to use for pasta or bread. It's still a whole food if you grind it, as long as you use the whole thing.
Edit: You may also want to consider the quality of your food with more than just "calories". Calories are like, cool and all, but they don't really tell you that much. More important, imo are things like total calcium and iron content, macro levels if there is a specific amino acid you are trying to get a lot or a little of, vitamin E, and Omega 3. Try using cronometer.com to track those if you are interested. It's a cool program and you can create and store recipes with serving sizes for later use.
A good starting point would be to watch some vegan "What I Eat in a Day" videos on YouTube. They should give you a pretty balanced set of meals right off the bat.
I'd also highly recommend using something like cronometer.com to track your nutrition. That way you'll know if you're still missing something.
Also, Mic the Vegan makes some really great videos about nutrition that seem better sourced than a lot of the other stuff I've seen on YouTube.
> you get cravings and overall hunger much faster than a meal comprised of mostly fats and proteins. Fat is not the problem
Maybe you do but not me. I've never found fat or protein especially satiating. I can down a 1400 Calorie can of nuts easier than I can down 500 Calories of mashed potatoes made low fat (that's over a pound of mashed potatoes).
Fats are not the problem and neither are carbs. Total calories are the problem. Too much fat and too much carbs both.
>Personally I only know 1 vegan in real life who hasn't been a dick to me, and he's not vegan by choice he physically cannot digest meat and some other items properly.
Sounds more like /r/plantbaseddiet since veganism is an ideology that seeks to exclude animals in not only diet but also lifestyle as practical as possible. Like not wearing wool, leather, ect.
It's unfortunate you haven't had a good experience with vegans you have met in person. I would say some can be very passionate and it can come off as "rude", but I would remember that they are simply speaking for the victims that cannot speak themselves. I would say for some,(like myself) when I see someone eating meat they might as well be kicking a dog. I bite my tongue but for others they simply can't. However, they do still have to remember they also used to contribute to the vicious cycle of farming animals.
The reason I personally bite my tongue is because I know yelling at someone won't get you very far. In no way can I "cast the first stone" when I myself even used to work for a factory farm.
I would also recommend the vegan fitness sub as well, I personally need around 3k calories for my giant stature as a female cyclist. I used cronometer to make sure I was still getting everything I needed and actually found there to be no hoops to jump through.
If you're looking for less carbs in a protein powder check out Vega. The flavor is "meh" but not everything in life can have amazing flavor is what I've come to accept. However a lot do like the taste.
If you ever are interested in a plant-based diet or veganism please don't hesitate to ask questions, check out the side bar of this sub or the plant-based diet sub. I wish you the best!
Looking good bro make sure you stay on top of your calories, B12, omega 3 fatty acids(walnuts, Hemp seeds, Flax seeds, Chia seeds daily handful is all you need) and try get some sun or supplement vitamin D3, iodine eat sea vegetables. Cronometer.com is a great place to check if you are eating all your minerals, vitamins calories, etc.
For an introduction to vegan nutrition, try this guide, and for more comprehensive questions, this.
You can track your diet and what kind of nutrition you're getting on https://cronometer.com/, or ask your doctor for a blood test.
> bad scalp dermatitis
This could be due to any number of things (the human body is complex, and various deficiencies mean that the body will stop working as well in many different ways), anything from Vitamin D (especially in the winter months) to zinc, to magnesium, etc. In general it's impossible to say what the cause of this is over the internet, and it may or may not have to do with diet at all. For this reason, if you suspect it has to do with your diet, you should start tracking your nutrition, ask your doctor blood test, or talk to a registered deitician about creating a nutrition plan for your diet.
> since he smokes
He may want to consider taking a low dose Vitamin B12 supplement, or quitting smoking (revolutionary advice, I know). One of the few complications of B12 supplementation may be increased lung cancer risk for older men who are heavy smokers.
To be honest your post sounds a bit apathetic. To be so ready to give up because you miss certain foods and have certain cravings - I can't help but wonder if you've not really made the connection between meat/dairy and animal suffering?
I do empathize with you. I know that there are a lot of emotional and social complications from being vegan, and those can be difficult. But at the end of the day - the difference between Veganism and a Plant based diet is that we do it for the animals.
Also, it's important to track your diet with something like cronometer to make sure you are getting adequate nutrition - because if you aren't that can leave you feeling tired, hungry, or even depressed.
3k calories a day as a vegan is no sweat man. Dates, bananas, avocados, nuts/seeds, nut butters. What you listed (peanut butter, oats, bananas) are all calorically dense. You can hit 3k calories with those types of foods pretty easily. Add some dates though, they're very calorically dense and taste great. 100g dates has nearly 300 calories. Compared to 100g bananas, only 90 calories. 100g peanut butter has 600 calories :) All of that stuff makes for very delicious smoothies, too, and that's a good way to get down a ton of calories quickly and easily.
For strength, you want to eat protein rich stuff, so focus on nuts/seeds for their caloric density, and eat some beans/lentils and protein rich grains like buckwheat, quinoa, oats, wheat/pasta. Protein powders are always a good, convenient way to get in some protein, too.
> is there a way to "shrink" my stomach?
Yeah, eat very calorically dense stuff, so you're eating less volume and you'll get used to eating "less" food while maintaining your nutritional needs. For example, don't eat strawberries and celery (or do, whatever). Celery is bulky and has virtually no calories. 100g strawberries only has 50 calories, compared to (above) bananas that have 90 calories, dates that have 300 calories, peanut butter that has 600 calories, etc.
Check out https://cronometer.com/ if you want to put together some meal plans and look at nutrient density.
I highly recommend Cronometer. It lets you set custom minimum/maximum ranges for your calories, macronutrients, and micronutrients. Can also set your calorie goal based on your BMR and a lb/week goal. It's database is much better than MFP. It's primary sources are NCCDB (Nutrition Coordinating Center), and USDA (United States Department of Agriculture). The NCCDB is probably the best nutrition database there is, and I'm pretty sure MFP doesn't have it licensed. MFP database has poor descriptions, no sources, and is often just completely wrong since literally anyone can submit anything to the database. Cronometer also tracks 40-80 different micronutrients depending on which sources you use. App is $4 i think, but its free to use on the website.
Many major professional health organizations agree that it's possible to be perfectly healthy on a vegan diet (show your mom the link). A vegan diet is possibly even healthier than the Standard American Diet, as vegans have decreased risk for many chronic diseases.
Ask your mom what nutrients she thinks are in animal products that you can't get from plant foods? Definitely educate yourself on basic nutrition and good vegan sources of protein, iron, calcium, omega 3s, etc.
Track food on cronometer and prove you're getting all your essential macro and micronutrients.
And idk why previous poster recommended creatine supplementation, as that's not an essential nutrient. Unless you are some mega athlete or into bodybuilding, don't worry about that.
Time for me to shill https://cronometer.com/. Clarence Kennedy made me aware of this tool. I always found tracking what I eat to be dreadfully boring, but this tool actually makes it both fun and easy. Seeing the micronutrients of everything I eat is actually pretty cool.
A spiritual and sensible perspective :) Welcome!
>How do you men and women get your protein requirements throughout the day?
100% daily requirement protein -
>70 g brown rice
>70 g lentils
>70 g pasta
>130 g oats
Nutritional analysis is a wonderfully eye opening experience. Have a look at these tools - cronometer or happyforks.
See also the Beginner's Guide here from the wiki.
Peanut butter, french fries, potato chips, guacamole, hummus with tahini, chocolate and more... All of these foods are vegetarian!
If you are afraid to not being able to put on weight without meat, you could use cron-o-meter for a few days to track your food intake and make sure you are eating enough calories (while getting the right nutrients), and learn which of your usual foods are calorie dense.
I just did the math on this recently as a woman who would be drinking 1200-1500 calories of Soylent a day. I would recommend using Cronometer to check your specific nutrient levels and how Soylent 2.0 would meet those nutrient levels.
For me with using Cronometer, I found out that I would be low in iron and a few other nutrients that women need more of, so I am adding in a prenatal vitamin, as well as a source of Omega-3 and ground flaxseeds (fiber and ALA).
Protein combining is kind of a misconception. All plants have all the amino acids we need, but some amino acids are in smaller ratios than in our muscle.
If you eat a balanced diet and get enough calories, you don't have to worry about combining.
But if it's a concern for you, grains and legumes make great pairs and soy (especially tempeh) is packed with protein just on its own. There are also tubers that contain a whole cocktail of nutrition since its basically the storage system of certain plants.
You could also use this website. It has amino acid breakdowns for most foods.
Eating vegan doesn't risk anything, it's perfectly possible and easy to eat a nutritionally complete vegan diet, that's a fact supported by the American Dietetic Association. Calculating nutrients for a diet is extremely easy, just using a program like cronometer is enough, people should be doing that anyway since eating meat risks heart problems, it's better to not risk that and eat plant-based.
As someone who unfortunately has to balance gluten-free with vegan, I've always been pretty paranoid about making sure I get a good balanced diet because many of the nutrients that you can get low in with one diet, you can also become deficient in with the other. Since I was gluten-free I've used cronometer to help me keep track as painlessly as possible, and the funniest thing happened:
When I went vegan, I stopped having to take as many supplements! :p
I take fewer supplements, and slightly different ones now, simply because the food I'm eating is more nutritious. My biggest struggle is getting enough potassium, but the trick is to just eat plenty of potatoes and other high potassium foods, and in 3 years of mild deficiency, I'm still much healthier than I was 4 years ago (in my late 20s), when I'd just about given up on getting my health back.
For websites, I prefer cronometer.com - it's free to use and shows calories, macros & micros. You can make your own recipes and plan out your days beforehand on the site, instead of an excel sheet that has to duplicate ingredient databases with 50+ parameters.
As a gluten-free, soy-free vegan, I feel you. I can't tolerate any type of faux meat.
This is what I eat in a day.
Two banana-based shakes, some type of pressure cooker bean concoction (chilis, stews, etc), and chia seed pudding & oatmeal for comfort food. I'm a student and this saves me loads of time in prep work.
Note that if you're just getting back into fitness, this is probably extreme! While I find my food delicious and look forward to each meal, I doubt most people would feel the same, since I'm used to eating without any added oils or sweeteners.
If you're concerned about protein, though, I highly recommend beans. When I'm not cutting, I eat RIDICULOUS amounts of legumes in lieu of protein powder, especially lentils. Grains, nuts, and seeds are also good options, though they are more calorically dense with respect to their protein content.
I play with cronometer a lot and use it to ensure I'm hitting my macro/micro targets both when I'm meal-prepping or just winging it. Check it out!
Kind of vague but I'd recommend using a nutrition tracking app like cronometer, might give you some insight into if you're not getting proper nutrients or consuming too little calories (a common problem).
>I have not been tracking macros but figured I should start to see where I'm going wrong.
Bingo. Keto food is calorie dense and you still need a deficit to lose weight.
I use this to calculate my macros, and I use Cronometer to track my food intake. A good kitchen scale is also very helpful.
It's possible to use cronometer to input some example meals and serving sizes from recipes on https://www.forksoverknives.com/recipes/ or http://www.plantplate.com/Recipe/List to show that you can easily hit micronutrients on average and macronutrients (protein is the one most people have a fear about). Cronometer would also help you determine how much food to eat, which is based on your height and total activity levels.
It is still recommended that you supplement with B12, and if you wanted to be optimal, also an algae based DHA (specifically this omega-3) supplement, which is a shortcut over the 8-12% conversion rate of ALA (from flax seed meal or chia) to DHA.
It might help if you elaborated on which facts he was most concerned about.
It may be true that there still needs to be more research for some medical professionals/scientists to make recommendations which is why some shy away from it, but for most people there is enough promising early research and no evidence of harm from WFPBD to give it a glowing rec.
Vegan protein powder... Dude, from a senior student of Physical Activity Sciences, almost two years weightlifting, four months vegetarian and six months vegan, who was taking protein powder until four months ago: you don't need it, it takes time to educate yourself, but it's worth it.
If you're very skinny and weak with that diet, you're simply not eating enough calories (and you'll have to check what veggies you're eating, add a handful of nuts, and some fruit). Definitely check your calories for some days on Cron-o-meter.
Oh, yes, I didn't mention protein because, and listen to me carefully there is no way you're eating less protein than you need. I've been researching and listening Phd's talk about protein since I started college, and if I've learnt something, is that advertising has won the battle to Science on this, read "The China Study", by T. Colin Campbell whenever you can to learn more about this, and please, please, don't worry about protein, and ignore protein powder, vegan options can be more environmentally-friendly and cruelty-free, but they're not magically more nutritious.
Who the hell would tell you to drink more water when dealing with postural hypotention? That only makes it worse.
Your electrolyte levels are probably low. Sodium, potassium, and magnesium help the body maintain proper blood pressure. (Phosphorous too, but you only see phosphorous depletion in people who are malnourished) When you drink a bunch of water without supplementing with those minerals, you lower their levels even more because you lose them whenever you pee.
Try switching out milk for water sometimes. It has a good blend of potassium, sodium, and magnesium, and even some protein. Perhaps use it as your post workout drink.
If milk will mess up your calorie count, you can buy some light salt that's a blend of sodium and potassium, and mix a teaspoon of it with warm water. Yeah, it tastes nasty.
https://cronometer.com/ <- this doesn't just log your calories, but tells you the nutrients - including vitamins, amino acids, etc - and will tell you if your diet is lacking in some nutrients.
Easy mode is just eating a variety of the foods recommended by Dr Michael Greger's Daily Dozen.
In conjunction, analyse the nutritional qualities using free applications such as cronometer or happyforks.
Vegan here, and you might want to join r/vegan. Try using cronometer instead of MFP, then we'll know more. At a glance, it does seem like you need to eat more leafy greens like spinach, kale, etc, and more whole foods like potato than pasta or white bread. Also, something like flax seeds or pumpkin seeds or sesame seeds. You need to supplement vitamin B12 and D on a vegan diet no matter what, either by taking supplements or by consuming fortified food, and those are the only two you need to supplement if you're on a balanced diet. By butter, do you mean margarine?
I've had fun putting everything I eat in cronometer. After about a week I got a pretty good idea that I was doing fine, but it may help you out. Remember to take the goals with a grain of salt though, as everyone's body is different.
Following Dr Greger's Daily Dozen gives you a good idea of what you should be eating.
Cronometer is a free online tool to track your daily nutrient, you might benefit from using it for a week.
I used MFP previously, but now I use cronometer and really like it. Goal estimates are accurate when compared to TDEE calculators online.
Gave LoseIt a shot too but didn't like it as much.
Pros (for me)
Eat a whole foods plant based diet so eat oats, whole wheat pasta, brown rice, potatoes, lentils, kidney beans, chickpeas! Here's a typical day of eating for me. I eat a high carb low fat diet with 3600kcal and 170g of protein. I lowered my body fat percentage from 12% to 6,8%.
According to this article you don't need to overkill on protein : https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle for natural trainees. This already includes a mark-up, since most research finds no more benefits after 0.64g/lb.
I'm 72kg and need max 120g of protein and min 100g of protein.
Cardio vs weight well, I hardly ever do cardio, but one should do it. At least you should always be able to run a few sets of stairs without being close to death.
I've actually been interested in nutrition for a while now, and recently made a "meal plan" for myself that was simple, cheap, convenient, and could be repeated every day while getting full nutrition. I did this with the Whole Food Plant Based diet in mind, which I recommend, but if you want to substitute meat in for something then I recommend using a site like cronometer.com to see how that affects nutrition. Here's my plan though:
~2300-2700 calories, 70:15:15 || carbs:protein:fat
2 cup dry oatmeal (just add hot water)
2-3 cup beans (Navy, Pinto, or Lentil)
4-5 cup potatoes/sweet potatoes (mostly potatoes, but need some sweets for Vit A)
6-8 Tbsp Chia and Sunflower Seeds (1:1 ratio)
0.5 cup broccoli or more
Works great for me. Beans I batch cook a couple times a week, oatmeal I just pour hot water over, potatoes can be steamed or stir fried, but I often microwave for convenience. Don't forget to grind your chia seeds though.
At the end of the day, keto comes down to carbs and calories. Keeping your carbs under 25g/day keeps you in ketosis and keeping yourself in a calorific deficit means you're losing weight. Check the nutritional information on the salami wrapper and factor it into your macros.
A food diary like https://cronometer.com/ makes the keto life much easier. For example, it shows me that a 100g serve of 'traditional salami' has 6g of carbs and 270kcal.
What're the conflicting views you've heard?
Use Cronometer.com and plan your own meals accordingly.
Nothing else will come close to that, and even if it did, how long do you think you'll stay on those exact 3 meals every single day? It's actually recommended to switch-up your meals, so that you get "a little of everything every week."
That's mostly advice for people who tend to have 3 nutrion-less meals every day, but also because we need more from foods than just the primary dozen or so vitamins and minerals.
If you only ate kidney beans all day...not perfect alone but can certainly play a part in a nutritious diet.
Send them the link so they can see with their own eyes.
You can analyse pretty much any food and find the answers at HappyForks (no signup required) or Cronometer (signup required).
That's old broscience thinking. All plant food contains protein, in which all plant protein contains all the amino acids that make it a "whole protein". Try it out in cronometer, put some food in and it'll break it down in terms of the nutrition it contains, including amino acids.
Plus there is no danger of a lack of protein in a vegan/veggie diet. If you're eating enough, you're getting enough. It's practically impossible to suffer from a lack of protein if you're not starving yourself (and if you were you'll be lacking in everything, not just protein).
If you are concerned by the treatment of animals in the meat industry but you're worried a plant based diet would be detrimental to your health, I highly recommend How Not To Die, it's extremely eye opening.
Have you tried to log your food intake on an app to check if you are really consuming enough calories? From your description it sounds like you weren't consuming enough. "Eating plenty of food" is too vague, were you eating plenty of salads and fruits, or plenty of legumes and other more caloric dense plant-based foods? You can try an app like cronometer to check if something is missing from your diet.
As /u/thermobear said, if you aren't already, make sure you're weighing your food with a food scale (grams, being a smaller unit of measurement, are more accurate than ounces, BTW) and tracking your food using MyFitnessPal or Cronometer.
I've found the spreadsheet linked below to be very useful when combined with tracking calories. After a few weeks worth of data it will give you a much more accurate value for your TDEE than any website that asks you random questions like, "Age? Gender? How active are you?" "Well, I did walk to the kitchen to get a donut this morning, so... lightly active I guess? LOL!"
I saw your post on /r/vegetarian welcome! :)
How about just 'veganising' what you would usually eat for now? That's what I did as I picked up new recipes, products and ideas along the way.
Have you had a look at these subs:
You could also use a free app like cronometer to check everything nutrient wise until you get a hang of it all.
There is no one meal that provides all of your nutritional needs, as the body requires quite a variety of vitamins and minerals. However, you can get a good portion of your necessary nutrients by eating something like chicken/rice/broccoli or spinach and drinking milk.
Assuming you eat 3 oz chicken breast, 1 c brown rice, 1 c broccoli, and drink 1 glass of whole milk 3 times a day, that puts you at about 1800 kcals, where you've met or exceeded all macro/micronutrient goals except:
If you cook your food in a bit of oil and season it, you should be able to hit the fat and sodium requirements. Otherwise, you could look into condiments or maybe avocado. Then, all you have to do is find a way to get in more vitamins D and E, potassium, and iron.
I used Cronometer to determine the caloric and nutritional values of the food listed.
All of the things you're concerned about her eating have their place in a balanced diet, but use a program like MFP or Cronometer to track meals for a few days and see if you/she are generally getting enough nutrition to meet your individual needs. Use a TDEE calculator if you need to get a general estimate of your energy expenditure for your height/weight.
Melatonin, I have read that a low dose at 1mg or less is the best way to go. Possibly supplement with magnesium too. Might be a good idea to throw your diet into something like cronometer to make sure you are getting all the essential nutrients.
The main thing would be how much sodium most of those meals have in them. Also, she may be deficient in a couple nutrients. Enter exactly what she eats into something like cronometer or myfitnesspal for three days. This will give a good idea of how well she's meeting her recommended intakes for everything.
If she's getting her nutrients and isn't overdoing it on sodium, there's really nothing wrong with microwaved frozen meals. Frozen vegetables are just as nutritious, if not more so, than fresh ones. They're flash frozen right after harvest so don't have time to degrade like the nutrients in the two-week-old broccoli being sold as fresh at the supermarket.
B12, D, iron, and zinc are the tricky ones.
Protein is generally not an issue if you are eating a variety of foods and your calorie intakes are adequate.
You don't need milk; there are a variety of alternatives that are fortified: soy, almond, rice, oat, etc. I like to rotate between soy and almond. These supply B12 and D as well.
You can use the cronometer to track your micronutrient intakes.
IMHO the real problems with diets should not be "Am I getting enough protein?" but rather "Am I eating enough fresh fruits and vegetables?"
720 meters of running, at any speed, can't burn more than like 50 calories. Even a half-hour walk would be more effective. Perceived effort =/= calories burned.
And eating just a cheese sandwich and fruit in a day will leave you extremely nutrient deficient. It's actually shocking. Eat vegetables and lean sources of protein and track your intake using a food scale and cronometer.com. Stop being extreme and expecting instant weight change. Yes, eating what you are currently eating will ultimately result in weight loss, because it's an extremely high calorie deficit, but it will also result in poor health and rebound binge eating, so stop it.
Hungry = not enough calories
What are you eating? Use cronometer to check you’re getting enough calories and a nutrient dense diet.
Balanced meals are protein + fats + complex carbs + fiber (veggies or fruit) so for example a salad of all vegetables with dressing is just fiber + fats, but taco salad has all the components for a balanced meal
- breakfast: 1/2cup oats cooked in milk or soymilk, mix in 1TB peanut butter, cinnamon, 1 teaspoon chia seeds, and a chopped apple
You are mixing up two goals.
From a nutrition and general health standpoint, you are only using healthy ingredients and that's great. You have a wide variety of foods and that's also great. So, I personally am inclined to say it's "healthy".
Your meal MIGHT be healthy in terms of calories (depends on portion sizes). I can't guess if this is a 500 calorie salad or a 1500 calorie salad or somewhere in-between. You can calculate on cronometer.com or other tools.
For weight loss, only the CALORIES matter. For general health, the nutrition and calories both matter.
No need to feel that way, if it makes you feel any better; I had a huge ass salad with 1.5kgs of frozen vegetables and 3 cans of chickpeas yesterday. Also sprinkled it with like 10 handfuls of nooch and have been farting ever since lol. It never gets that bad for me but what people recommend is to increase fiber intake gradually, and stop for a while if it causes you severe discomfort. You can try something like cronometer.com and track all your food for a while (need a scale but the website is completely usable without paying). You can also try making another spreadsheet with your level of discomforts on a scale from 1-10, maybe color code it for fun. Then after a couple of weeks you can cross check the two lists to find out what type of nutrient causes you discomfort.
Am not a miner, but have a casual interest in nutrition etc. Most of your nutrients you get from food, so they don't depend on your occupation that much. What you're not getting from food is vitamin D (unless you eat a metric fuckton of mushrooms daily, that is). You can get it from sunlight, but if you're working underground, you're probably not getting enough of it. So you should supplement that. If you want to have a more in-depth view, you can use a tool like cronometer.com where you can input what you ate and it shows you the nutrients. Some of the RDAs there are questionable, but over all it should give you a nice idea.
Source: uhhhh idk trust me bro
And the reason that I mentioned those specifically is because they're high in iron. Not all bivalves are high in iron. Oysters have 5.6mg iron per 100g, and mussels have 4mg iron per 100g, and clams have 1.6mg iron per 100g. Scallops are a type of bivalve, but they only have 0.4mg iron per 100g. Prawns aren't bivalves, and the also only have 0.5mg iron per 100g.
My point was that if you're introducing seafood into your diet for the purposes of improving your iron levels, then you should focus on consuming seafood that is high in iron. It doesn't have to be a mollusk/bivalve if that doesn't matter to you, as there are other fish that are also higher in iron (though not as high as oysters/mussels), but just keep in mind that eating any random fish is not going to automatically help with your iron levels. For example, eating a piece of salmon (0.6mg iron per 100g) everyday is probably not going to have a significant impact your iron levels. I would recommend looking up any seafood you're interested in eating on https://cronometer.com/ to see how much iron they have!
Losing and gaining weight is all about calories in vs calories out. To lose weight you want to eat less calories than you burn in a day (your TDEE). A pound of fat is 3500 calories, if you eat 1500 calories but burn 1700 that is a 200 daily calorie deficit and it will take you almost 18 days to cut 1 pound of fat, as an example. I suggest tracking your food intake via cronometer to make sure you are at a deficit everyday, and strenght train to build muscle in order to increase your daily calorie burn actively (by lifting the weights) as well as passively (muscle burns calories about 6.5cals/hour/lbs of muscle, fat does too but at 1.2cals/hour/lbs of fat). I suggest ignoring the scale completely and using the mirror and at least monthly progress pictures as you progression metric.
Get your TDEE here: https://plantspace.org/caloric-needs-calculator/
Track your calories: https://cronometer.com/<
Diet wise I suggest eating more whole foods and staying away from the processed stuff as it is higher in calories and highly palatable. Whole foods take more room in your stomach for less calories. But really, you can lose weight eating junk as long as you keep track of the calories.
Remember changing your body composition requires a lifestyle change and it will take years to cement your new habits to get the body you want, but if you put the proper work in you will see results.
There's a lot of stupid to unpack here.
The dietary recommendations are no more than 10% of your calories from saturated fat. If this person is eating 2300 Calories of olive oil and then another 1000 Calories of real food, they're not too much above that recommendation.
There's 200 g of monounsaturated fat, which is supposed to be heart healthy ¯\_(ツ)_/¯
Why not eat butter to make your point.
Even so, he's doing better than the average American in saturated fat intake, and you average young American has a very low risk of dropping dead during a year.
Seems like a complete waste of time to me.
Ingredients and nutritional info on Cronometer: https://cronometer.com/food.html?food=5297767&amount=1&measure=13469505&labelType=AMERICAN
(You should be able to view the details even without a Cronometer account, just give it a minute to load)
I used /u/chrisbair's recipe from the website as a guide, and tweaked things as I went along. Let's call it semi-improvised.
I baked the muffins at 350° F for 15 minutes, and then turned the oven off and left them in for another 5 minutes. I opened the oven at 10 minutes to see how they were doing, then took the muffins out to test them at 15. That may have affected the baking speed. The muffins got SUPER puffy while they baked, then collapsed as they cooled.
Anyway, I would not describe these brownies as an unequivocal success. Not a total failure either! One of the flaws is a slightly-too-moist texture — next time I won't use so much liquid in the recipe. While they were still warm, the muffins were almost like pudding in the middle.
The other big flaw probably came from using sucralose as the sweetener (I didn't have Swerve on hand). That fake sugar taste... blegh. Still edible, and better when refrigerated.
I will try again in the future and see if I can nail a fudgey brownie recipe!
Edit: I forgot to add that whipped cream improves many substandard desserts.
Go to your doctor and get a blood test if you can. It may or may not be your diet. Your symptoms could mean a lot of different things and I am not qualified to give you proper advice. I will say that supplementing B12 is a good idea. Many people (including non vegans) are deficient in it and a lack of it can cause problems long term.
Things to consider: are you sleeping enough, drinking water, overexercising, stressed out, etc etc.
You can track what you're eating on Cronometer to see if you're getting enough calories. https://cronometer.com/
For real though run that shit through https://cronometer.com/ and see for yourself if you need to touch up some macros.
Take a multivitamin if you're not getting all the other stuff. It's hard to do whether you're vegan or not and there's nothing wrong with a cheap vegan multi.
Hey, have you lost weight in this time? Very often people at the beginning do not realize that they do not consume enough calories because plants are not as energy dense. Even if that's not the case, you could input your food for a few days into cronometer, which will help you determine if there is a particular nutrient missing. Take care of iodine in particular because cronometer doesn't have the proper info on it.
I love spinach, mushrooms, and cucumbers, but they are not significant sources of protein. Please do your research before spreading misinformation.
There's around 3 grams of protein in 100 grams of mushrooms or spinach and there's 25 grams of protein in 100 grams of steak. A whole cucumber would give you 2 grams of protein.
Something like cronometer can help shed some light on what the food your eating is composed of.
Congrats on your decision! This is very cool of you to do :).
As to getting enough nutrients: You can check your intake with programs such as cronometer. You type in all that you eat and it tells you in how far you have met your nutritional needs.
Best of luck with your vegan journey! You're awesome!
The soy myth is exactly that. Go to nutritionfacts.org and read this and watch some videos... http://nutritionfacts.org/topics/soy/ Go here and figure out your TDEE: https://cronometer.com/ Go to body weight fitness and do one of their recommended programs. If you are not gaining muscle and strength it is probably due to exactly what you already said... You are not getting enough calories and have a half assed exercise program. Don't blame lack of progress on a myth. If you want a to gain strength and muscle it takes time and dedication. The testosterone angle is you looking to try and make this easy. You will get bigger and stronger over time if you are consistent and work at it with a good exercise and diet framework.