Hi everybody,
let me start by saying that I am from Germany - so excuse my english ;-)
Here is my story. I am 41, 160 pounds, 5,7 feet. My goal is to hit 149 pounds again. Been there on a omnivore diet But I don´t want to eat meat anymore. I´m hitting the gym 4 times a week - right now with corona and all the gyms beeing closed here in germany I´m working out 3 x a week at a private gym.
So switching to vegan I have / had one problem. first I had no energy at all. My training weight droped. So I added vegetarian foods again. And now somehow I am not hungry at all anymore. I am always full. Still I am trying to hit my protein goal. Right now I eat 1.488 calories, 30 g fat, 155 g Carbs and 140 g Protein. Like I mentioned I want to loose weight but still I am not hungry and I am afraid to loose my muscle by not eating the right amount of calories.
My question is, what is more "approbiate": eat when I am hungry and not watch the Macros for a while or force myself eating my macros?
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11-23-2020, 05:14 AM #1
Switching to vegan ended up beeing flexiterian - FAT LOSS
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11-26-2020, 03:12 AM #2
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Your appetite is what caused you to gain weight so it can't be relied on. Actively dieting will involve defying your appetite... so the only sure way to accomplish that is to count.
Some people find they can cause fat loss without counting calories by sticking to a lot of low calorie dense foods like lean meat and vegetables. So that is also restrictive - just in a different way. I personally prefer to count calories and then eat things I like without having to alter my eating habits as much.
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11-26-2020, 04:48 AM #3
Ok. Thank you. But I am always counting my calories. I am not hungry. So I have to force myself to eat. That´s what I ment. So right now I am really fighting to hit 1.488 Calories and especially 140 g Protein - whitch is very hard to hit eating plant based and not wanting to eat processed food / plant protein powders and so on.
So my questions was should I ONLY count my calories and not watch the macors (I don´t want to loose my muscle tissue) or should I still watch my macros. Like I sas - 140 g Protein a day plant based is really hard to hit on a diet.
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11-26-2020, 04:51 AM #4
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11-26-2020, 05:34 AM #5
I just started last week. So far I loose around 1 to 1,5 lbs each week. Vegan is 90% vegetables and beans. Believe me - you are absolutely full for hours with all the fiber from the vegetables and beans. My deficit is already very high. I don´t want to drop below the 1.400 kcal a day bar. I´m pretty tall too. I dropped my protein from 140 to 114 g a day and hope this will work better.
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11-26-2020, 07:13 AM #6
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11-26-2020, 08:37 AM #7
Okay, so i keep the calories as they are, up my protein intake to 145 g - that should protect my muscles and help with my fat loss?
I will have to drink Protein Powder then. Otherwise it is almost impossible eating that high protein on such low calories. Maybe swapping food with drinks will help with my 'fullness' too
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12-03-2020, 12:32 AM #8
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12-05-2020, 04:32 PM #9
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12-08-2020, 12:09 PM #10
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12-11-2020, 02:16 AM #11
Your body is going to need time to adjust so hopefully when it gets used to your new diet your appetite will return. I am having the same problem with protein intake as 140 g is a lot especially from a plant based diet... I think I maxxed out on 82g one day and felt so ill ( this was without protein powder)... My advice, I dont think it is achievable or sustainable to get your required protein intake without using Soy protein ( your looking at 27g of pure protein per shake and not a lot else)....keeping you macros in check and keeping your protein up will help protect your muscle but you may lose a little...I wouldnt worry too much...maintain your macros and push through for a bit longer, re-evaluate after a month and see what tweeks you can make if you need to make any...
You are losing at a good rate and you are right not to want o push it further..I think you may have to bite the bullet though and opt for protein powder to help maintain your protein macro.
Good Luck!!
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12-11-2020, 03:07 AM #12
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12-11-2020, 08:43 AM #13
Sounds good! I much prefer Soy protein to Whey, It has a better profile I think and it suits me better. As a rule of thumb I always use the 3 month rule.... If it hasnt changed in 3 monhs its not going to so thats when I go back to the drawing board whether its muscle gains or weight loss just give your body some time to adjust with a program that doesnt change...i find if I keep swapping things in and out it becomes impossible to figure out what works and what doesnt!
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12-11-2020, 02:36 PM #14
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01-11-2021, 04:51 AM #15
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01-11-2021, 04:18 PM #16
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02-06-2021, 05:03 PM #17
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