Am I Doing This Right ?
Posted: Sat Aug 29, 2015 5:52 am
Hey lovely Vegans !
I just want to know, whether I'm doing this whole diet right, because I don't noticed any weight loss but really want to stick to this way of eating !
I'm vegan for about a year now, but ate lots of higher-fat and soy products like tofu, soy pudding, nuts and bread spreads before and since 3 weeks I'm on the starch solution. I'm a 22 year old student and for the last half year I really enjoy having a more active lifestyle and exercise. I usually ride my bike ( 20-25 km/h ) at least one hour a day, but mostly two hours. I visit the gym 2-3 times a week to do a light weight training and on the weekends I love to go hiking or having parties, where I dance intensely a lot ( without alcohol consumption ).
Usually my days look similar to this ...
Breakfast : 100g of oats with half of an apple, 2-3 dates or figs chopped, about 10 g of unsweetened cornflakes ( just corn, no salt, no sugar ) and 150ml of Oatly Oat Milk ( without any oil or sugar, just 0,5g of fat per 100ml )
Snack: mainly just fruit, like 1 banana and 1 mango or 2-3 peaches, a bunch of grapes - depends on what I have in the house. Sometimes I like to have some rice or corn crackers ( no salt ) with some mashed chickpeas or a few dates ( 3-4 ) or a green smoothie out of 2-3 bananas and spinach or kale, or banana icecream with berries
Lunch: Potato Wedges with lots of veggies ( carrots, bell peppers, brokkoli, mushrooms ) and beans
OR
parboiled rice with lots of veggies and beans a little bit of nutriononal yeast or chopped tomatoes as a sauce
OR
1-2 baked sweet potatoes
Dinner: big green salad with different types of salat, cucumber, carrot, green bell peppers and a dressing out of 50g frozen raspberries and a little bit of vinegar, topped with a few sprinkles of buckwheat to add a little bit of crisp
My calorie intake usally is between 1400-1800 calories a day and I with my actual exercise routine I burn about 500-900 calories a day additionally. I know its a very low intake, but I really want to lose some pounds to fit in my old clothings ( about 25 pounds to loose ).
I feel very good with this way of eating and it's affordable and healthy for the enviroment and myself, but I have a few questions ...
1. I really like to snack fresh fruits ! I've ever had a sweet tooth since I can remember and when the feeling for something sweet and fresh comes up, I feel happy as a child to have a few peaches or half a watermelon or a banana icecream with berries. I can have dried fruits in the house without eating them in one sitting, I usually just have a few chopped over my morning cereal. The Starch Solution book says, that it's better to limit fruits to 2-3 servings a day - but I really don't want to - I love fresh fruits more than anything else - there nutrient dense and have a high water and fibre content - should I really limit them ? I even have an active lifestyle, so I burn a lot of carbohydrates daily - and I don't want to miss a nice fruit picknick with my friends in the woods
2. It's very hard and strict to me to stay really low-sodium at the moment. I buy my beans without salt and eat my veggies fresh and the Oat-Milk has a very low salt conent too. But in my main dish I really love to have a good pinch of herb-salt to it - it's so much more satifying for me with the salt - like I eat less and feel more easily "full" and satiated when I use herbs and salt as usual to my rice dishes for example. And sometimes I like to have a little bit of organic ketchup ( no added sugar ) to my potato wdges - which has salt in it too ... - is this really a problem or unhealthy ? What about the iodine content ? Doesn't we need iodine to have our thyroids function well ?
3. I tried to have brown rice instead of parboiled rice for a week but I really don't like the taste that much. I can eat it, but I tend to end up eating and snacking on anthing else to have the same satisfaction from the parboiled "white" rice. The rice I buy is a "parboiled" long-grain rice - which should have 80 % of the nutrients the brown rice has, because the vitamins and minerals are tranfered into the inner part through heat (?) - is it okay to stick with the parboiled white rice ? I have a load of veggies to the rice usually anyway - so I think I'll get enough vitamins and minerals from the veggies, beans and greens
4. Where do you get your omega-3 and omega-6 from ? Isn't this WOE lacking in omega sources ? Should I add a tablespoon ( 15g ) of chiaseeds to my oatmeal or salad to have a full source of theese ?
5. Is it okay to have a quarter of avocado to my salad everyday ? I don't have ANYTHING fatty in my food intake except for the oats which are naturally a little bit higher in fat. So when I would have an quarter of avocado daily I just end up with 18-20g of fat per day, which is 10-12 % of fat of my overall calorie consumption.
6. Have you tried intermittent fasting ( 16:8 ) where you basically fasting 16 hour a day ( So for example you have breakfast at 11am and the last meal at 7pm ) - is this effective to speed up your weightloss a little bit ?
7. When I have a pasta dish, which is like once or twice a month - not very often - should I take the whole wheat pasta or the corn pasta ? Which one is more healthy for me ?
8. When I reached my weightloss goal and want to up my calorie intake - should I make this in slow steps ? - like every week + 150 calories ? I want to end up to having a minimum of 2500 calories daily due to my exercise routine ...
Thanks alot for your answers - it's a big help for me !
Greetings,
Oceania
I just want to know, whether I'm doing this whole diet right, because I don't noticed any weight loss but really want to stick to this way of eating !
I'm vegan for about a year now, but ate lots of higher-fat and soy products like tofu, soy pudding, nuts and bread spreads before and since 3 weeks I'm on the starch solution. I'm a 22 year old student and for the last half year I really enjoy having a more active lifestyle and exercise. I usually ride my bike ( 20-25 km/h ) at least one hour a day, but mostly two hours. I visit the gym 2-3 times a week to do a light weight training and on the weekends I love to go hiking or having parties, where I dance intensely a lot ( without alcohol consumption ).
Usually my days look similar to this ...
Breakfast : 100g of oats with half of an apple, 2-3 dates or figs chopped, about 10 g of unsweetened cornflakes ( just corn, no salt, no sugar ) and 150ml of Oatly Oat Milk ( without any oil or sugar, just 0,5g of fat per 100ml )
Snack: mainly just fruit, like 1 banana and 1 mango or 2-3 peaches, a bunch of grapes - depends on what I have in the house. Sometimes I like to have some rice or corn crackers ( no salt ) with some mashed chickpeas or a few dates ( 3-4 ) or a green smoothie out of 2-3 bananas and spinach or kale, or banana icecream with berries
Lunch: Potato Wedges with lots of veggies ( carrots, bell peppers, brokkoli, mushrooms ) and beans
OR
parboiled rice with lots of veggies and beans a little bit of nutriononal yeast or chopped tomatoes as a sauce
OR
1-2 baked sweet potatoes
Dinner: big green salad with different types of salat, cucumber, carrot, green bell peppers and a dressing out of 50g frozen raspberries and a little bit of vinegar, topped with a few sprinkles of buckwheat to add a little bit of crisp
My calorie intake usally is between 1400-1800 calories a day and I with my actual exercise routine I burn about 500-900 calories a day additionally. I know its a very low intake, but I really want to lose some pounds to fit in my old clothings ( about 25 pounds to loose ).
I feel very good with this way of eating and it's affordable and healthy for the enviroment and myself, but I have a few questions ...
1. I really like to snack fresh fruits ! I've ever had a sweet tooth since I can remember and when the feeling for something sweet and fresh comes up, I feel happy as a child to have a few peaches or half a watermelon or a banana icecream with berries. I can have dried fruits in the house without eating them in one sitting, I usually just have a few chopped over my morning cereal. The Starch Solution book says, that it's better to limit fruits to 2-3 servings a day - but I really don't want to - I love fresh fruits more than anything else - there nutrient dense and have a high water and fibre content - should I really limit them ? I even have an active lifestyle, so I burn a lot of carbohydrates daily - and I don't want to miss a nice fruit picknick with my friends in the woods
2. It's very hard and strict to me to stay really low-sodium at the moment. I buy my beans without salt and eat my veggies fresh and the Oat-Milk has a very low salt conent too. But in my main dish I really love to have a good pinch of herb-salt to it - it's so much more satifying for me with the salt - like I eat less and feel more easily "full" and satiated when I use herbs and salt as usual to my rice dishes for example. And sometimes I like to have a little bit of organic ketchup ( no added sugar ) to my potato wdges - which has salt in it too ... - is this really a problem or unhealthy ? What about the iodine content ? Doesn't we need iodine to have our thyroids function well ?
3. I tried to have brown rice instead of parboiled rice for a week but I really don't like the taste that much. I can eat it, but I tend to end up eating and snacking on anthing else to have the same satisfaction from the parboiled "white" rice. The rice I buy is a "parboiled" long-grain rice - which should have 80 % of the nutrients the brown rice has, because the vitamins and minerals are tranfered into the inner part through heat (?) - is it okay to stick with the parboiled white rice ? I have a load of veggies to the rice usually anyway - so I think I'll get enough vitamins and minerals from the veggies, beans and greens
4. Where do you get your omega-3 and omega-6 from ? Isn't this WOE lacking in omega sources ? Should I add a tablespoon ( 15g ) of chiaseeds to my oatmeal or salad to have a full source of theese ?
5. Is it okay to have a quarter of avocado to my salad everyday ? I don't have ANYTHING fatty in my food intake except for the oats which are naturally a little bit higher in fat. So when I would have an quarter of avocado daily I just end up with 18-20g of fat per day, which is 10-12 % of fat of my overall calorie consumption.
6. Have you tried intermittent fasting ( 16:8 ) where you basically fasting 16 hour a day ( So for example you have breakfast at 11am and the last meal at 7pm ) - is this effective to speed up your weightloss a little bit ?
7. When I have a pasta dish, which is like once or twice a month - not very often - should I take the whole wheat pasta or the corn pasta ? Which one is more healthy for me ?
8. When I reached my weightloss goal and want to up my calorie intake - should I make this in slow steps ? - like every week + 150 calories ? I want to end up to having a minimum of 2500 calories daily due to my exercise routine ...
Thanks alot for your answers - it's a big help for me !
Greetings,
Oceania