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EmmaRoberts
Australia
4 Posts |
 Posted - 07/09/2010 : 03:48:16 AM
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Hey Guys,
I need some help on Diet and nutrition. i am unsure on the foods i should be eating and i feel is one of the main reasons i have stopped loosing weight! i work out 4 times a weeks and am pretty active on weekends. However when it comes to diet, i just dont know what foods i should be eating.
I am a vegetarian and don't eat fish, can anyone help me with a diet plan or any tips?
Thanks guys.. |
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Marlaena
Canada
320 Posts |
Posted - 07/09/2010 : 9:38:02 PM
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Hi Emma!
What does your diet currently look like?
I can definitely give you some ideas / pointers... You'll need to make sure that you stay away from refined carbs/sugar, pasta, pop, juice, candy, booze etc.
Do you normally eat breakfast? How many meals / snacks are you eating a day?
You should try to eat 4-6 times a day (every 2-3 hours)...
I have 3 small meals and 2 snacks.
It's important to get your metabolism started nice and early and keep it going throughout the day...
I usually start my day with some egg whites and fruit (fruit as my carb) about 30 minutes after I get up... a couple hours later I'll have an apple and a skim milk cheese string / or some almonds as my snack, for lunch a salad with chicken / or some other source of protein (you could sub it for tofu/chick peas?) then after my workout I'll have a protein shake (I'll add in an egg white and a banana or strawberries) and my dinner consists of lean protein with veggies/salad.
As long as you're eating clean and often enough you shouldn't have a problem. Try to keep your carbs to the mornings and after workouts, dinner should be lean protein and veggies... another thing to think about is whether or not you're getting enough rest...?
M
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Ben
Personal Trainer
Canada
2038 Posts |
Posted - 07/10/2010 : 1:38:44 PM
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Hi Emma!
Welcome to the site!
I agree with Marlaena.. if you have hit a plateau in your weight loss then you really need to take a close look at what you're eating. Like she said.. make sure to stay away from refined carbs, simple sugars, processed and fried foods and all other empty calories. Instead you should be eating tons of fresh vegetables, fruits, nuts and seeds.
You also need to make sure that you are getting enough protein and good fats so you might want to think about taking a protein supplement (maybe a whey protein) and fish oil capsules to ensure you are getting enough omega-3's.
One of my clients is a vegetarian and she gave me the link to her favorite recipe/food blog. She said they have so many awesome recipes and always offer vegetarian alternatives!
http://www.101cookbooks.com/vegetarian_recipes/
And she also recommended a book called Good to the Grain by Kim Boyce.
I hope that helps, have a great weekend!  |
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jubileecooke
United States
13 Posts |
Posted - 07/12/2010 : 7:48:14 PM
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Hi Emma,
I'm no expert on weight loss, but am fairly active and have been a vegetarian off-and-on for many years and consistently for the past six years. I try to eat mostly vegan but also include dairy and sometimes eggs in my diet a few times a week. Probably the best addition I've ever made to my diet are green smoothies. In their simplest form, green smoothies consist of fruit and green leafy vegetables blended with water. I purchased a high power blender (Vitamix - worth the investment for me) a couple of years ago and started making green smoothies regularly.
I've had one quart to one gallon of green smoothie almost every day this past year and have noticed tremendous benefits from consuming them, including improved cardio stamina, improved appearance in skin, decreased cravings for junk food, improved muscle recovery, no colds or flu in over a year, and increased satiation of appetite. Of course, this is purely anecdotal, but I feel these benefits directly result from drinking green smoothies. Green smoothies are reputed also to aid in weight loss.
Of course salads and lightly steamed veggies are good, but one of the nice things about blending is that it saves so much time in preparation and consumption.
Spinach and/or lettuce blend well in any blender. One of the most palatable green smoothies for a newbie is spinach, banana, and water. Use more fruit and less greens until you get use to the taste.
Tougher greens such as kale/collard greens, broccoli and Swiss chard won't blend as smoothly in a regular blender but still work okay if you don't mind the coarser texture. A high power blender will produce a perfectly smooth, professional quality consistency.
I like to blend kale/collard greens with tropical fruits such as banana, pineapple, papaya and mango. Spinach and swiss chard work well with berries, blueberries, raspberries, strawberries, etc. I also add whole flax seeds for omega-3s and a little juice and/or raisins if the smoothie needs sweetening.
I don't add protein powder to mine but don't see why you couldn't. And you could stick with berries and a sweetener like stevia if you're concerned about keeping the calories and glycemic index low.
One of my favorite sites for information on the best foods to eat is whfoods.com . It is not a vegetarian site but still has lots of well researched information about the healthiest foods, diets (including vegetarian), best cooking times and cooking methods and recipes for each food featured.
I think it's better to stick with whole foods and keep processed vegetarian items such as soy meats to a minimum. Cooked legumes have a higher water and fiber content and will be more satiating than soy/wheat gluten meats. Quinoa is a healthy, high-protein grain that you might want to use as a substitute for rice. And snacking on nuts is a good choice too (see recent TWMO blog post).
From my personal experience, it's a good idea to increase raw greens, beans and fibrous whole grains into your diet slowly over a few weeks or take a digestive enzyme supplement to ease digestive discomfort until your body adapts.
--Jubilee |
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EmmaRoberts
Australia
4 Posts |
Posted - 07/14/2010 : 10:07:46 PM
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Wow, thanks guys that has helped a lot.
I do try to stay away from junk foods like cake, soft drink and all that, and i only eat wholemeal bread or brown bread.
I usually have cereal for breakfast however do not have it till about 2 hours after i get up, does this really make a difference? I then have fruit, lunch and another snack in between. Then its gym and dinner after gym.
Its more i need some variety and i need to know what foods i shouldn't be eating, i love muesli bars and snack bars, just not sure which ones are the best to eat?
i like the idea of a blender to make smoothies, i may have to look into investing in one. I did try the protein powder however i found it just added on to many extra calories. I want to aim to eat 1200 calories a day.
Vegetables is something i lack, i love salads and salad rolls however.
Protein is something i seriously lack! I work really hard at the gym and am just not seeing as bigger results as i first did!
Thanks guys. |
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Ben
Personal Trainer
Canada
2038 Posts |
Posted - 07/14/2010 : 10:42:12 PM
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quote:
Vegetables is something i lack, i love salads and salad rolls however.
How can you be lacking vegetables in your diet if you're a vegetarian!?!?!?! That doesn't make any sense to me.. where do you think all of your vitamins and minerals are coming from if you're not eating a wide variety of veggies? And are you getting any protein at all, tofu, legumes, supplements?
I think you should re-read Jubilee's post and really take her advice and suggestions to heart. And if you are trying to be a strict vegetarian then you NEED to go and educate yourself a bit more, start following some vegetarian blogs and start buying and reading a variety of vegetarian cookbooks!
You might also benefit from seeing a registered dietician. They would be able to build a well balanced diet for you based on your nutritional needs and the foods you like to eat.
p.s. thanks for posting up a profile pic! |
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Marcia
Great Britain
51 Posts |
Posted - 07/17/2010 : 11:22:09 AM
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You say that you are aiming to eat 1200 calories a day. I don't know how much you weigh, but that may not be enough calories to maintain your energy levels.
I think that could be why you've hit a plateau.
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Edited by - Marcia on 07/17/2010 11:25:13 AM |
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jubileecooke
United States
13 Posts |
Posted - 07/20/2010 : 02:22:35 AM
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Hi again Emma,
I had just a few other ideas about vegetarian eating.
In addition to educating yourself, it would also be great if you could find a support network as well. Do you have any vegetarian restaurants where you live so you can occasionally surround yourself with vegetarian culture? Where I live in the United States (Seattle), there is an active foodie scene that supports organic, locally grown foods and vegetarianism. I work across the street from a an organic vegan cafe so I'm regularly immersed in a world of kombucha on tap, wheat grass shots, quinoa, sprout salads and raw food entrees. A few blocks away is a vegan pizzeria, vegan grocery store, two vegan Thai food restaurants, a Mediterranean vegan lunch buffet, an all raw vegan restaurant, and a free vegetarian cafe run by the Hare Krishnas. We also have a thriving farmer's market scene. Although most of the people I know aren't vegetarian, they still enjoy vegetarian food and never give me ahard time about being vegetarian. Being around people -- even if only occasionally -- that have a similar interest in eating fresh, healthy food really helps. In many other parts of the country, and even in my own state, it is more difficult.
Also, try to find role models. One person who really inspires me is American godfather of fitness, Jack Lalanne. He's 95 years old and still works out daily. From what I understand, his diet is about 99% vegetarian. He gets most of his protein from egg whites and eats several different kinds of fruit and something like 10 different kinds of vegetables each day.
To add more vegetables to your diet, consider making salad for breakfast. You could have some greens with fruit and seeds and add lemon juice for dressing. I tried banana in a green salad the other day for breakfast and found pretty tasty.
Also, I don't understand why you would avoid protein powder because it's too high in calories. It's not higher in calories than a snack bar. And you might even choose a snack bar with added whey protein. Several years ago, my strength had plateaued while eating vegetarian so I decided to give whey protein a try. From adding just one scoop of whey protein isolate per day,containing 25 grams of protein, my strength jumped after just three days, and I continued making gains.
Also, if you don't eat eggs or dairy or only eat them minimally, consider supplementing vitamin B12 and vitamin D, both of which are hard to get from vegetable sources. I know a vegan chef who quickly developed a B12 defiiciency and iron anemia when he started eating vegan fast foods (e.g. veggie burgers) due to his hectic schedule.
In any case, add as many fresh vegetables to your diet as you can. I think it would be difficult for an active person to thrive on such a low calorie diet for any length of time, so make sure you're choosing high quality, nutrient dense food.
Jubilee |
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EmmaRoberts
Australia
4 Posts |
Posted - 07/20/2010 : 02:27:10 AM
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wow, thanks heaps. Im actually going to see a nutritionist in a couple of weeks which will help me alot, this has also helped me.
Thanks everyone. |
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maria09
United States
2 Posts |
Posted - 07/21/2010 : 11:35:44 PM
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Hi Emma, i'm a vegetarian to.
Its better to eat at least 5-6 times a day, 3 small meals and a snack between them at least 2-3 hrs apart. Here are some things that can help you burn some fat and boost your metasilism.
LIST:
Oatmeal Green Vegetables
Almonds and other nuts Low-fat diary products
Protein Powder Avocades
Olive oil Iced tea/Green tea
berries parmigiana-reggiana cheese
eggs Cannellini beans
beans and legumes Fruits
whole gains
Heres my favorite one, if you want to skip a meal or snack theres a drink called Shakeology it gives you all your minerals, vitamins, protein for the day. It reduces craving and gives you more energy and it helps to lose weight |
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Diet & Nutrition! what foods should i be eating.
