Vegetarian Protein: Foods High In Calories

Getting Vegetarian Protein and Avoiding Foods High in Calories

I have been a vegetarian for 2 months and I have gained 3 pounds.

I really thought I would lose weight on a vegetarian diet. I was 20 pounds over weight to begin with. I need to figure out what I am doing that is causing this. Any suggestions??   D.E.

Savvy Vegetarian Advice

Dear D. E.,

I don't have enough info from you to answer you in more than the most vague and general terms. If you could tell me your age, height, weight, body type, general health, and what you're eating, I could be more specific. I've attached the vegetarian nutrition report for you. Maybe that will give you a few clues.

People tend to overeat when becoming a vegetarian, because the food is lighter, and they don't feel as full as they would like.

If you're not getting enough vegetarian protein, which keeps your blood sugar levels even over longer periods, then you'll feel hungry sooner.

Also, they tend to protein substitute cheese or soy products, which are foods high in calories. You could try to get more of your vegetarian protein from lower calorie sources, like legumes, or eat more of some lighter grains than rice and wheat - quinoa, rye, barley, buckwheat, millet, for example. Or eat nuts, which are high in good fats, but you don't need to eat very much.

I'm not a fan of calorie counting, because it takes the fun out of food, but you could get a calorie counter book, or go to the USDA calore tables, and track your calorie intake for a week or two, to see how many calories you're taking in, and from where, and compare to the recommended levels for your age and level of activity. Their tables include common foods, but not exotic items like quinoa, basmati rice, and Indian lentils.

Let me know if you have more questions - Judith Kingsbury, Savvy Vegetarian

Reply from D. E.

Thanks for your response. I am 56 years old, 5'4" tall and weigh 152 lbs. I am in good health and pretty active. I swim and walk. I am a nurse so work is not sitting around.

I am eating a lot of tofu and soy milk. I now see they are foods high in calories. It is a hard transition from what I used to eat. Also my mother just moved in with me and she is a great cook--not a vegetarian. She thinks my way of eating is "crazy". I am doing it for animal compassion and I am committed to never eating animal meat again. I heard weight watchers now has a vegetarian program; I am going to check this out. Thanks for any advice.  D.E.

More Savvy Vegetarian Advice:

You just confirmed what I suspected, but I didn't want to make too many assumptions!

Soy! A little goes a long way. The only soy protein I recommend are the ones traditionally prepared from whole soy beans, like tofu, and only a few times a week. If you tend to low thyroid, soy can depress the thyroid, which can lead to weight gain.

I just went online and looked under vegetarian weight loss, and found the Anne Collins weight loss site. The price seems very reasonable ($20 a year) and they seem to have a sound program with quite a bit to offer. I don't know how it would compare to weight watchers, but it's much less expensive. I'm impressed that you are becoming a vegetarian at age 56. It's sweeping the planet! I hope your Mom isn't putting up serious resistance.

Thanks for writing back, and let me know how it goes with your diet - J. Kingsbury

Follow Up From D. E.

Hi Judith. You have been very helpful. That is interesting about the thyroid--because I take synthroid for hypothyroidism which is low functioning. So I quess I should cut back on soy. Thanks again. - D. E.

More SV Advice About Weight Gain on Vegetarian Diet