27Nov/103
Balanced, healthy ovo vegetarian weight loss diet program. Gained weight after trying to go vegan?
I have been a vegetarian for a bit more than two years now. For the past two years, I had also been gradually gaining weight. I packed more pounds this year after trying to go vegan and switching from milk to "almond milk". I went from weighing 150 to 180. I've managed to come down to 162. That was the only change to my diet and I managed to gain weight. Now I am off almond milk and pasta. I tried going back to milk but I started to get blemishes on my face. I'd like to know if anyone knows of a healthy and balanced ovo vegetarian diet that doesn't require additional supplements. I am exercising and trying to eat healthier; but I want to make sure I am going about it the right way.
November 27th, 2010 - 05:06
It’s very hard to maintain weight on a vegetarian diet unless it’s extremely low calories. It’s almost impossible to lose weight even with low calories. Excess fat accumulation is a symptom of a hormonal problem caused by excess carbs triggering excess insulin. The blood stream needs to be free of insulin before fat will be released.
I’m not trying to convert anyone to being a meat eater only health conscious. Starches, sugar, fruit do not promote weight loss, they do promote weight gain. As a vegetarian you need to be vigilant to meeting your protein requirements. I have major concerns about soy products effecting thyroid health. If you could add eggs to your diet, that would solve a multitude of problems.
I would suggest you convert your diet to more of a fat based (mainly coconut oil & olive oil) diet with much more low glycemic vegetables. Stay vigilant about meeting your protein requirements but try to keep your carbs <9grams per hour. I would suggest not eating many starches that don’t significantly contribute to protein requirements. Significantly increase your consumption of nuts (peanuts are a legume not a nut – peanuts are fine, just realize the difference), flax seeds, chia seeds, spirulina.
Carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice, beans) trigger insulin (the ONLY fat storage hormone). Protein triggers the fat burning hormone glucagon.
High insulin levels promote inflammation, weight gain, hunger & unbalance other hormones. Controlling insulin levels will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise. Any exercise will greatly increase muscle mass with high HGH levels.
You have chosen a way of eating that needs you to know a great deal about nutrition and how the body processes foods. I wouldn’t try to dissuade you but encourage you to educate yourself fully. Weight gain is a symptom of a problem, not the problem.
I would highly suggest chia seeds – 3.5 oz is nearly 500 calories, half calories from fat (high in Omega3 fatty acids) & 16grams of COMPLETE protein for 6grams carbs & 63% DV Calcium – 95% Phosphorus – 23% Zinc – 9% Copper – 108% Manganese.
Spirulina & chlorella are also good complete vegetarian protein sources but do not provide bioavailable vitB12
vegetarian low carbers forum
http://forum.lowcarber.org/forumdisplay.php?f=109
http://articles.mercola.com/sites/articles/archive/2000/04/02/vegetarian-myths.aspx
http://articles.mercola.com/sites/articles/archive/2010/09/17/angelina-jolie-says-vegan-diet-nearly-killed-her.aspx
During the first 2 weeks, you can have several cups of salads. Jicama, cucumber, celery & radish marinated in sesame oil & hot pepper flakes with rice wine vinegar & artificial sweetener. Make a stir fry with Bok Choy, bean sprouts, bamboo shoots, celery, mushrooms, shirataki noodles.
Ground flax seed (2-3 Tbsp) 1/4 cup of water, cinnamon, artificial sweetener, mix in a raw egg – let sit 10 min to absorb liquid, put some cream cheese in the middle and nuke for 2 min. high fiber treat.
After the 2 week induction, you add 5 grams of carbs per day every week and add a much greater variety of non starchy vegetables. Change your mindset – eat what you like to eat, just adapt it to low carb -
replace bread with lettuce
replace pasta with cabbage
replace rice with cauliflower
replace potatoes with brocolli
I eat all my favorite Chinese, Italian, even Mexican foods with low carb foods. Cabbage makes an excellent pasta substitute (for me) Make a lasagna with blanched cabbage leaves & thinly fried eggplant instead of noodles. Sugar free pasta sauce over fried cabbage. I add greens & flaxseed or chia seed for body. Alfredo sauce is also low carb.
I don’t cook often but I have gone into the forums for recipes (especially when I first started low carb) I was shocked that fried "rice" made with grated cauliflower tasted just like it’s name sake. Shirataki noodles are traditional in Japanese sukiyaki and low carb. I’ve heard faux mashed "taters" made with cauliflower & cream cheese can fool non low carbers. "potato" salad using cauliflower instead.
Chia seeds sound so expensive but 1# will make 10# food
Faux tapioca – 1 cup of water & add cup of chia seeds, after they have started to absorb the water, add in 4 cans of coconut milk & artificial sweetener if you like and mix it all in. Cream a pkg. of cream cheese into a can of pumpkin and add to the faux tapioca for even more nutrition.
(berries are lowest glycemic) Cheesecake – strawberry ice cream (frozen berries, cream, a stick blender) avocado/mayo/cayenne dip – olives
Pumpkin soup
* 1/2 cup onion, minced
* 1 garlic clove, minced
* 1 tablespoon italian seasoning
* 2 cup fresh mushrooms, chopped
* 1 (15 ounce) can pumpkin
* 4 cups broth
* 1/2 cup heavy cream
* 1/2 cup water
Directions
1.add onion, garlic, seasoning, mushrooms & sauté until done.
2. Add pumpkin
3. Stir in broth
4. Simmer 30 minutes.
5. Stir in heavy cream & water & simmer on low 15 min – add salt & pepper as needed.
November 27th, 2010 - 05:06
Found a website that gives plenty advice on different weight loss plans check it out.
http://www.myweightlossexercises.com
November 27th, 2010 - 05:06
It’s time to graduate to a low-fat whole plant based diet as describe by Dr. Caldwell Esselstyn, Jr. Refined plant oils have significant calories and little nutrition.
I suggest you eat flax seed meal for Omega-3 fatty acids and avoid all other fats and oils that are derived from nuts, olive oil, avocado, and other plants (or animals). Also avoid all refined foods including pre-processed and pre-packaged foods. Avoid excess salt, sugar, and again fats. Avoid food additives such as colorings, preservatives, and flavorings (especially GMOs, aspartame, and MSG).
Focus on raw and cooked leafy greens (kale, collards, spinach), colored vegetables, and some fruits. Eat beans and whole grains for additional protein. Supplement with B12 and vitamin D as needed.