Message for Savvy Vegetarian:

First of all, thanks for creating the Savvy Vegetarian web site!

A little story about myself: I have struggled with weight issues most of my adult life. Recently I decided (educated myself) that there are tremendous flaws in the western diet.

When I first met my wife in college she was nearly a vegetarian, and used to have many militant vegan friends. These militants really turned me off about this style of eating. Their closed minded anger fueled rants about people and food had a tremendous negative effect on me.

Now I’m staring 40 in the face and have never been in worse shape and very overweight, bordering on obese. I have watched a couple of independent documentaries “Food Inc” and “Forks over Knives” as well as reading a few books on nutrition by doctors and scientists. They all come to the same conclusion; a whole foods plant based diet is the healthiest way for human beings to live.

So, I decided about a month ago to live as near a vegan diet as possible. No sugars, no white flour, no processed foods, no soda pop, no caffeine, no alcohol, no meat, and no dairy, no artificial dyes and flavorings. More whole grains and plant based foods minus all the bad stuff has already helped me to lose 10 pounds in the last month and a half. Internally I am feeling so much better.

I have already cooked several recipes from your web site and have enjoyed them very much. I am quickly winning my wife over, and even my 12- year old son, but am having a difficult time weaning my 7-year old son off of the sugar, and still have battles with him when it comes to eating my cooking.

Anyway thanks for making your vegetarian & vegan recipes available to those who want to make lifestyle changes in their eating habits. – Michael H.

Savvy Vegetarian Advice:

Hi Michael. You’re welcome. Thanks for your inspiring story! Three cheers for you!

I have a few comments about your sugar-addicted 7 year old reluctant vegan son.

Remember, a short while ago, before your conversion, that reluctant 7 year old was you! You didn’t want to know the truth until you were ready to figure it out for yourself. And he probably isn’t ready either.

Plus, it’s a lot to ask kids that age to make such major dietary changes, because their brains haven’t matured enough to follow the logic. Lecturing and forbidding just seems to make them dig in their heels.

So I suggest using the carrot instead of the stick approach, and weaning him gradually. First offer homemade treats that aren’t so full of sugar and other bad things, in exchange for his usual treats. If he’ll agree to that, check out Savvy Veg dessert recipes with him, or get a copy of the healthy dessert cookbook, Sweet Freedom. Get him involved in making the treats.

The only problem I can see with that idea is that you might be tempted to eat them! Or he might want to eat them all! So give some of the goodies to disgustingly skinny people you know. It’s the best revenge! Or a homeless shelter or something like that.

Then offer him rewards. E.G. My grandkids get a lot of candy given out to them at school (I know, it’s criminal!). My daughter has them put their candy in a quart jar, then when the jar is full, they get $5. Great motivator!

Give him a small glass of unsweetened fruit juice a day instead of pop. Real fruit juice in flavors he likes. Offer it as a reward for abstaining outside the home. It’s still sugary, but will satisfy his sweet tooth without all the horrible effects of all the bad things in pop. And it’s something special just for him. And of course, don’t buy pop or let him buy it. You have some control there.

Once he’s moved over that far from his present intractible position, it’ll be easier to nudge him along further toward eating your cooking. Try to make more kid friendly foods for him, and give him some healthy choices. Try my daughter’s weekly menu plan for kid friendly meals, and tips for getting your kids to eat more veggies.

All the best, Judith Kingsbury

Question for Savvy Vegetarian:

When I try to become a vegetarian – except for fish (mostly wild salmon) and eggs) – I gain weight.

I eat quinoa, but generally find I must leave beans and rice alone. I’m 68, in good shape, and very active outdoors, hiking, snoeshoeing and camping. How can I control my weight and still be mostly vegetarian? Thank you! B. B.

Savvy Vegetarian Advice:

Hi B. B. Savvy Veg has had many questions similiar to yours during the last 8 years – including a letter from last year which sounds like it was from you. I don’t have much to say that’s different – except, please consider taking the leap and going all the way veg.

5 Tips for Losing Weight on a Mostly Vegetarian Diet

1. Reduce dairy consumption, and go for low fat dairy options. Salmon and eggs are high calorie, so reduce the portion sizes and frequency. Eat a lot more veggies and fresh fruit in relation to the amount of grains and protein foods (2/1 is a good proportion). Include some raw, e.g. salads or smoothies. Eat little sugar, processed foods, added oils (empty calories). Steam or broil rather than fry. Eat more whole grains and much less bread.

2. There are many types of legumes and whole grains – explore a bit and see if you can find some you can tolerate. Millet, barley, oats, buckwheat, spelt, amaranth, rye, corn are examples of grains. Mung beans and mung dahl, red lentils (masoor dahl), and urad dahl are some legumes that are easy to tolerate. Also black eyed peas and chick peas. Sprouting grains and legumes makes them easier to digest and more nutritious if you have time for that. Also how you cook and prepare them makes a difference.

See the Savvy Vegetarian Nutrition Report and the Beans Without Gas Report for more information. Visit Savvy Vegetarian Recipes for tasty ways to cook those foods.

3. A handful of pumpkin seeds, pumpkin seeds, or chia seeds, ground or whole in cereals or smoothies every day will give you vital nutrients while supplying good fats which you need in small quantities. Same with walnuts and other nuts, and avocados.

4. I’ve found that people often don’t know just how many calories they’re eating. It’s a great reality check to eat as usual for a week, but write down everything you eat, then run a calorie count, using a service like nutrition data.com, or the usda nutrition data tables.

5. Try going vegan for a week and see what happens to your weight. Or establish a vegan day once or twice a week, on which you eat no dairy, egg or fish, but lots of veggies, fruits and whole grains.

I give much more detailed advice in other weight loss advice letters. Rather than repeat myself even more, I’ll list those most relevant to your situation:

Healthy 60 Year Old Vegetarian Wants to Lose Weight

Hidden Calories and Vegetarian Weight Gain

Take Control Of Your Weight With a Nutritious Vegetarian Diet

Message for Savvy Vegetarian: I am a 68 year old male in much better than average condition; heart healthy, active all 4 seasons. I have “fought” the weight loss battle for 44 years. It seems if I’m not losing weight, I’m gaining. I’m 5’8″, weigh 165 today, and want to weigh 150 lbs.

I weighed 189 at age 22 at the beginning of 1967, so with my diet and exercise plans, I have been reasonably successful in maintaining a healthy weight range for 44 years. My problem is I’ve only been successful at weight loss with the Atkins diet or the Scarsdale diet. I choose to eat salman, trout, sardines, a little tuna and other salt water fish.

I can willingly sacrifice other forms of flesh, but tend to gain weight when I substitute meat protein with other forms, particuarly grains, such as quinoa, which I love. I make my own bread, usually whole grains and seeds, but I have abstained from bread for a month because my body gains weight easily when I eat carbs. Help! Thank you, Bill B.

Savvy Vegetarian Advice:

Everybody’s weight loss story is different, because every body is different. Congratulations on fighting the good weight loss fight, maintaining a healthy weight range, and staying heart healthy over the past 44 years.

I’ve read that weight loss diets almost always boomerang. Something like 95% of the time, people gain back all of the weight they’ve lost and more after a diet is over. That’s because it ends. The weight loss industry loves this!

The best weight loss tip I’ve heard is to establish a life long healthy diet and exercise program, that works for you, so you can maintain a healthy weight range, enjoy eating and enjoy life. Sounds like you’re on the right track.

One thing that occurred to me though – is that you might want to take a look at the serving sizes of fish and grains that you’re eating, compared to the recommended serving sizes. That’s where a lot of weight watchers trip up. E.G. One slice of bread is considered a serving! (that kills me – who ever wants to eat one slice of toast or a sandwich with one slice of bread!) Fish can be high in fat, and quinoa has more fat than most grains. Whether a healthy food is actually healthy so often depends on how much you eat, and how it’s prepared.

The current hot idea in healthy eating plans is to focus your diet primarily on vegetables and fruit, with as much raw food as is comfortable, and drink lots of plain water and herbal teas. The theory is that you get the nutrition & hydration your body needs, which satisfies you & keeps you from craving refined carbs, sugar, fats, salt and other foods which are “Bad For You”.

That approach works for me in maintaining a healthy weight range –  if I don’t overdo the avocados, nuts, and coconut milk! :-). But - as you can testify – a daily and weekly exercise plan is essential for maintaining a healthy weight, no matter what healthy eating plan you follow.

Thanks for writing, Bill! All the best, Judith Kingsbury, Savvy Vegetarian

Read more weight loss advice from Savvy Vegetarian

Medical Disclamer:
Any changes that you make to your diet, and the results of those changes, are your decision and responsibility. Savvy Vegetarian and its employees do not claim to be health care professionals, dietitians, or nutritionists. We do not treat, or recommend treatment, for any illness or health condition.

Does Anne Collins need to be a Registered Dietition to provide advice on vegetarian weight loss, vegetarian nutrition and online weight loss support?

Message for Savvy Vegetarian:

I’m really bothered by the fact that you keep telling people to go to Anne Collins’ website. I had to search for quite a few minutes to find her credentials and, to my surprise, she is not a Registered Dietitian.

I believe only a Registered Dietitian specialized in vegetarian diets should give advice to vegetarians. On weight loss, weight gain, pregnancy, teen diet, disease etc.

They are trained, they undergo an examination to be “registered”…, they get a lot of hours of practice in different settings and continue to learn to keep themselves informed in their area of expertise.

I cannot call myself a doctor if I read a few anatomy and physiology books, can I? Thank you for your time – A. H.

Savvy Vegetarian Advice:

Hi A. H. Thanks for writing about this issue. Much appreciated!

After reviewing her site again, and reading a lot of reviews, some con, mostly pro, and looking at the options, I stand behind my recommendation of Anne Collins vegetarian weight loss program for several reasons:

1. It’s true that MDs and RDs get years of training, and keep up the required continuing education throughout their careers. But just because someone can add Dr. or RD after his/her name is no reason to assume that person knows much about weight loss or vegetarian diet.

2. I know of just a handful of publicly available RDs who specialize in vegetarian nutrition. Many of these are vegan, which is a small percentage of the already small vegetarian niche. Plus, there is a great deal more to successful weight loss than the medical and nutritional aspects – self-esteem, family, culture, food addiction, body type, exercise etc.

3. Which means that being an RD isn’t necessarily a qualification for running an online weight loss support program. There are many NON-RDs writing books and running support sites on diet and weight loss – including me. My expertise is based on over 40 years experience as a vegetarian, and extensive self-education. I regularly consult qualified vegetarian or vegan RDs, either in person or by reading their books and sites. I have a hunch that Anne Collins also stays informed, and she is clearly knowledgeable about weight loss.

4. Even though she isn’t a Registered Dietitian, I’m satisfied that the Anne Collins weight loss programs are sound. There aren’t so many sensible options in low cost vegetarian weight loss programs and support groups available for people wanting to lose weight through a vegetarian diet, and Anne Collins is one of the best rated options. The fact that she isn’t a vegetarian herself, and doesn’t specialize in vegetarian nutrition is a minor point, in my opinion, compared to what she offers for $19.95 per year.

I recommend books and websites from the following officially qualified people, who address the topic of vegetarian weight loss: Vesanto Melina, Brenda Davis, Dina Aronson, Virginia Messina, Dr. Dean Ornish. I’m sure there are more, but their names escape me – my apologies for leaving out anybody important.

And here are 100 weight loss tips from Top Dietitians of the American Dietetic Association – they’ll work whether or not you’re vegetarian.

Judith Kingsbury, Savvy Vegetarian

More Posts About Vegetarian Weight Loss:
Busy Vegetarian Wants To Lose Weight, Get Fit Without Exercise
Overweight Mom Wants to Lose Weight
Vegetarian Weight Loss and Heart Health Success Story
Will vegetarian diet help me lose weight and get healthy?

Calories in cheese and cheese in processed foods are reasons for unexplained weight gain in a vegetarian diet. Cut the cheese for vegetarian weight loss.

A while back we received a letter from a reader who was asking about vegetarian weight loss.  She had experienced unexplained weight gain on her new veggie diet instead of the usual weight loss. Why do some vegetarians experience weight gain instead of healthy weight loss on a vegetarian diet?

Eating less meat and more fruits and vegetables normally allows for weight loss but some vegetarians experience weight gain.  And the core reason is more calories.  Where do these extra calories come from?  Interestingly enough, they come mainly from more dairy, or specifically cheese and butter.

The letter reminded me of when I first went vegetarian. Yep! I started eating a lot more cheese and butter—to the point where my cholesterol went through the roof.  I was concerned about getting enough protein.  But I didn’t know back then what I know now about protein. (See our Protein Report.) So let’s talk about cheese and we’ll cover butter in another blog post.

According to the USDA’s Agriculture Fact Book, in the 1950’s, the average U.S. consumer ate just 7.7 pounds of cheese per year.  In 2004, the average American packed away 31.3 pounds of cheese, a 300% increase. Thirty-one pounds may not sound too bad, but there are over 52,500 calories in cheese and 4000 grams of fat. Once past the lips, this can turn into an extra 15 pounds on the hips.

So are consumers sitting around eating big wedges of cheese? Some are, but two-thirds of cheese is found in processed foods, such as frozen pizzas, sauces, instant pasta meals, bagel spreads, breads, and packaged snack foods. Often, we don’t even know that there’s cheese in our food.

This is actually good news for those who are willing to cut the cheese.  Following a cheese-free diet encourages us to eat more natural and minimally processed foods – like vegetables. This means less chemicals, saturated fats, and hydrogenated oils; three major health hazards in our diets.

Thanks to a growing natural foods market, and the online information explosion, a cheese-less diet has become even easier.
Visit GoDairyFree.org for food label guidance, cheese-free product suggestions, non-dairy recipes, and substitution ideas. Get a copy of Dairy Free Made Easy by Alisa Fleming (read the Savvy Veg review).

For vegetarian weight loss, try eliminating cheese from your diet. Savvy Vegetarian has many delicious dairy-free recipes such as Cream of asparagus and spinach soup and Cashew Cream.

Facts about junk food, weight gain and weigh loss. Information about food addiction and over eaters anonymous.

Question for Savvy Vegetarian:

Ref: Kick the Junk Food Habit, Go Veg, Lose Weight

So if the mice continued to grow fatter and fatter, even after switching back to the plant based low fat diet (aka vegan diet), is there anything we can do to flush out the bad bacteria or something so that when we switch to a low fat plant based (vegan) diet that we won’t continue to get fatter and fatter? – L. D.

Savvy Vegetarian Advice:

Hi L. D. Good question! I don’t know the scientific answer to that – or whether there is one, truthfully. This is just a guess, but I’d imagine that de-toxing through juicing and raw food might help clean up your digestive tract. It helps a lot of other conditions, after all. Just cutting out animal foods and eating a lot more veggies and whole grains will do the same thing slower and easier.

I’ve got 3 points I’d like to make, and more info on weight loss to add:

1. On reading Dr. Mirkin’s article again, I don’t think he was saying that because that happened in mice, it had to be the same for humans. Humans aren’t mice. We’re both mammals, but that’s about it.

2. Human consciousness (though mostly unused) can influence events and bring about change through meditation, will power, attitudes, thoughts, intentions, desires, prayers, or whatever your preference. I don’t know if mice have the same ability.

3. Nothing is forever. All the cells in our bodies are constantly being replaced, right down to the level of our DNA. The human body is capable of amazing feats of rejuvenation when treated well.

Practically speaking, it is hard to lose weight and keep it off once you’re overweight from junk food or other causes. Those fat cells will always be hanging around hoping to be filled. It takes a hard heart to deny your own offspring!

Junk food has also been shown to be addictive. Just as an example, when was the last time you ate the actual serving size of 10 chips and stopped there? So, there’s another dimension to weight loss – food addiction. There’s a 12 Step Program for that, Over Eaters Anonymous, same as for alcohol & drugs, and it doesn’t mean that you can never eat another chip in your whole life. It just means that you are in charge of your food, not the other way around

7 well known facts about weight gain, weight loss and junk food:

• If you eat more calories than you burn, you’ll gain weight, slowly or quickly depending on your constitution, metabolism, age, etc.
• If you consume an amount of calories equal to what you burn, you’ll tend to stay the same weight or gain weight slowly over time (especially after middle age, when body betrayal begins).
• If you consume slightly less calories than you burn you’ll tend to lose weight over time. If you consume a lot less calories than you burn for any length of time, that’s called starvation, and it gives rise to the yo-yo effect.
• Exercising regularly (3x or more per week vigorous, daily moderate exercise), helps you to lose weight, plus get healthier and happier.
• If you eat healthy food including lots of veg & fruit, whole grains and legumes, you’ll tend to reach a healthy weight over time. (think long-term)
• If you eat lots of junk food, you’ll get sick more often (garbage in = garbage out), plus feel yucky and depressed. Which means you’ll need more junk food to make you feel better. And so on until you’re fat.
• The more we have fascinating, absorbing and valuable things to do (e.g. we enjoy our jobs or have rewarding hobbies or do yoga or volunteer), the less time or energy we have for obsessing about food or sitting in front of the TV eating junk food.

All the best, Judith Kingsbury, Savvy Vegetarian

Medical Disclaimer: Any changes that you make to your diet, and the results of those changes, are your decision and responsibility. Savvy Vegetarian and its employees do not claim to be health care professionals, dietitians, or nutritionists. We do not treat, or recommend treatment, for any illness or health condition.

Question for Savvy Vegetarian:

I have asked this question of my many friends on Twitter and Facebook but no one seems to know or have the answer.

How many avocados can a person eat and still lose weight? I love them so very much but I have limited myself to one every 2 to 7 days. I was weighing 249 but am down now to 231. I am new to vegetarian diet. I eat beans, fruits, greens, some nuts, huge salads.

What do you suggest about avocados? – A. Y.

Savvy Vegetarian Advice:

Congratulations on your weight loss! In general it’s better when you’re on a weight loss diet to go for volume without high calories (e.g. soups & salads), and choose high protein low calorie foods as much as possible. Sounds like you’re doing that. But I understand about avocados – I’m addicted, too.

Avocados are extremely nutritious, loaded with vitamins, a good source of Omega 3s – and high in calories. There are an average of 324 calories in one medium avocado and 4 grams of protein. So it’s good to eat them – in moderation, as you are doing.

But on the days that you eat an avocado, you should pass on other foods that are high in calories – nuts for instance – to balance your overall caloric intake. Make a list of what you normally eat, count the calories, and decide where to trim to accommodate your avocados without upping your calories.

All the best, Judith Kingsbury, Savvy Vegetarian

Question For Savvy Vegetarian:

Hi! I’m 60 and have been totally veg for about 8 months. I eat a plant-based, whole grain, no oil diet. I don’t eat any soy products except non-fat Westsoy milk in coffee and cereal.

I’ve stopped being diabetic and hypertense and no longer have any thyroid problem. My cholesterol nos are great.

However, I initially lost weight and now have started gaining it back slowly. I need to lose another 25 lbs. What do I need to reduce, the whole grains or the beans? And when it comes to a meal, what exactly constitutes a “serving” size?

Thanks for the help!! S.N.

Savvy Vegetarian Advice:

Hi S.N.,

Thanks for writing, and congratulations on going vegetarian. It’s so inspiring that you’ve been able to get rid of diabetes, hypertension, a thyroid problem and lower your cholesterol in just 8 months!

Because of those tendencies, though, you really need a dietitian or other health professional (which I’m not) to help you with this, maybe a weight loss counselor. Or to join a weight loss group.

All I can do is give what little information I have, and suggest a few ideas from my own experience. I’m 62 and I used to be a string bean. Now I have to watch what I eat :-( and exercise if I don’t want to be one of those old ladies with stick legs and a big pot belly!
First, if you aren’t already doing this, I suggest that you start an exercise program to burn any excess calories you inadvertently consume. Walking, swimming, gentle yoga, weight bearing exercise, golf, dancing are all good for the over 60+ set. It’s nice to join a group or have a buddy or two to exercise with.

I also suggest tracking your calories for a couple of weeks to see where the calories live. From this exercise, you can also figure out what the best portion sizes are for you, and how much calories you really need per day to maintain a healthy weight. According to various official sources, the average person needs 2000 calories a day. If I ate that much, I’d be 50 lb overweight and growing! I’m not saying you should obsess over calories for the rest of your life, but it’s good to have some background awareness of that aspect.

There is an another scenario, quite common in dieting. If you restrict calories too much, your body assumes you’re starving, stubbornly holds onto its fat, and adds more. So it’s better to think long-term, eat the healthy diet you plan to eat for the rest of your life, start exercising to transform flab into firm, and be patient. Give your body a chance to adjust to the new regime.

1/2 cup is a typical serving size for whole grains and beans or lentils. If you divide your dinner plate in four, 2/4 should be veggies. Eat all the veggies you want except for starchy veg like potato, sweet potato or yam and winter squash. Ditto avocados. Half an avocado is like eating a piece of cake in terms of calories – but they’re so good for you! A handful a day of nuts and seeds is a serving.

Ayurveda recommends eating your main meal at lunch time when your digestion is at its peak. Eat a lighter supper before 8:00 at night. My theory is that everything you eat after that turns to fat. Your body needs a 12 hour fast to clear out waste and accumulated toxins from the digestive system.

Always eat breakfast including protein. It doesn’t need to be big. Often I just have fresh fruit or lime juice with water, and nuts & dried fruit. I’ll have a small helping of cooked cereal or some rice crackers or a sprouted wheat tortilla – if I’m very hungry and getting lots of exercise.

Stewed spiced apples with dried figs and prunes is great for breakfast! Peel & quarter an apple (for 1 person), add 2 whole cardamom pods, 1/2 cinnamon stick, 4 cloves, 1/2 inch of water, 2 or 3 figs and prunes, bring to a boil, cover and cook 10 minutes on low. This is a good weight loss breakfast. So is grapefruit.

For supper, try a hearty soup including cooked beans or lentils, and a whole grain. Soups are about my favorite food. They fill you up and satisfy you without a lot of calories. Same with salads, especially in summer.

Barley, buckwheat, millet, rye are good whole grains if you’re watching your weight, according to Ayurveda. Rice and wheat not so much. Oats and quinoa in moderation – they are highest in fat of all the grains mentioned. Any cooked bean or lentil should be ok, they aren’t high calorie except for whole soy foods like tofu and tempeh. Beans are high protein, so modest servings are good (1/4 – 1/2 cup), as excess protein that isn’t excreted will convert to fat.

Often we mistake thirst for hunger. Our bodies are mostly water, and we need a minimum of 2 qts a day to stay hydrated. One effect of dehydration is that the body retains water. So, drink LOTS of water. Herbal teas too. Small amounts of coffe or tea if you like them.

If you eat dairy and egg, eat small amounts.

That’s the sum total of my weight loss secrets. I do fine as long as I follow my own advice and don’t slack off – too much! Please see if you can get some better help than this!

All the best, Judith Kingsbury, Savvy Vegetarian