I'm 5'1 170, 24 year old female. I went into Veganism 2 months ago in order to become a healthier person. I eat at 8am breakfast, 11 am lunch 4:30pm lunch, and 11pm other food if im Hungery. I get Acid reflux heart burn every morning at 730am, and at night 11-12am. I work a lot so don't excercise much, although my schedule does allow it. I work at 1230pm and get off at night. My diet consists of spinach, onion, garlic, lentils, tofu, potatos, spinach, bread. olive oil, tomatoes, nuts, bananas, apples, quinoa. I don't really snack on things throughout the day, nor do i drink 8 glasses of water a day. I really want to change my lifestyle, and I'm willing to do anything to treat my disorder. Soo i really need help. And I don't want to go to the ER everytime I have an episode, I don't have health coverage and it would make me financially drained. Help! It's no wonder with all the carbohydrates you are consuming. Vegan CAUSES GERD. Your stomach needs more complex foods (especially proteins). Vegan and 65 pounds over weight? Eat some protein. Your probably eating too much acidic foods! Walking and doing housework is the best exercise for losing fat and ensure that your diet does not include any high calorie foods. Formulate your own weight loss plan and you will lose weight faster. From http://myweight.info The key to a nutritionally sound vegan diet is variety. A healthy and varied vegan diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes.
It is very easy for a vegan diet to meet the recommendations for protein as long as calorie intake is adequate. Strict protein planning or combining is not necessary. The key is to eat a varied diet.
Almost all foods except for alcohol, sugar, and fats are good sources of protein. Vegan sources include: potatoes, whole wheat bread, rice, broccoli, spinach, almonds, peas, chickpeas, peanut butter, tofu, soy milk, lentils, kale...
For example, if part of a day's menu included the following foods, you would meet the Recommended Dietary Allowance (RDA) for protein for an adult male: 1 cup oatmeal, 1 cup soy milk, 2 slices whole wheat bread, 1 bagel, 2 Tablespoons peanut butter, 1 cup vegetarian baked beans, 5 ounces tofu, 2 Tablespoons of almonds, 1 cup broccoli, and 1 cup brown rice.
Vitamin D is not found in the vegan diet but can be made by humans following exposure to sunlight. At least ten to fifteen minutes of summer sun on hands and face two to three times a week is recommended for adults so that vitamin D production can occur.
Dried beans and dark green vegetables are especially good sources of iron, better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron.
Here's a list of foods:
Oatmeal, stir-fried vegetables, cereal, toast, orange juice, peanut butter on whole wheat bread, frozen fruit desserts, lentil soup, salad bar items like chickpeas and three bean salad, dates, apples, macaroni, fruit smoothies, popcorn, spaghetti, vegetarian baked beans, guacamole, chili...
Tofu lasagna, homemade pancakes without eggs, hummus, eggless cookies, soy ice cream, tempeh, corn chowder, soy yogurt, rice pudding, fava beans, banana muffins, spinach pies, oat nut burgers, falafel, corn fritters, French toast made with soy milk, soy hot dogs, vegetable burgers, pumpkin casserole, scrambled tofu, seitan.
*** try eating smaller portions, but more frequently. every three to four hours. also, start excercising, go jogging, biking, or swimming, for example I don't know much about GERD so this may not be of help but.... You should definitely consider drinking the 8 glasses of water a day, I've never heard of a condition besides bedwetting where that's a bad thing. One thing I see wrong is you're eaing something at 4:30 pm and waiting until 11pm at night to eat again. If there's any way to eat a snack in between those times it would make you feel less hungry and also to keep you from maybe over-eating late at night.
Studies show it's best to eat no later than 8:30 at night because your metabolism slows down for the day and is not able to burn the energy causing you to gain more weight.
I know it's hard to keep the exercising up when your working, but if you can, try to work-out in the morning or in the evening at least twice a week to get your heart rate up. Some people like to workout in the morning because it makes them feel better throughout the day and others like to workout in the evenings because they might not be a morning person or just like to get outside when its cooler in the evenings. Some form of walking, jogging, running, or just lifting weight for maybe 15 minutes twice a week over time will do a world of good. Then after time when you start to notice some improvements you can increase that.
I'm not sure about how much this will help if you work night shifts because your body might be use to getting sleep at night and burning energy during the day. Have you been working this shift for a while?
Also, your diet isn't that bad except for the potatoes, bread, and olive oil. If you are strictly wanting to lose weight its reccomended that you cut down on all the carbs. If you are wanting to gain a little muscle weight that in return will help you lose body fat, you can have carbs, but make sure they are healthy carbs.
You said you don't snack throughout the day? Oh, please do. Some people think that the more often they eat that they will gain weight, but that's a myth because If you only eat 3 big meals a day your body takes in everything you do and stores it until the next time you eat because it might be 6 or more hours later until you eat something, therefore, storing fat. You can actually eat less...more often.
Take the meals you eat and divide them so that you might be eating all of it over a case of 2 or 3 hours. Something light in your stomach every 2 hours is good. This doesn't mean eat a full course meal every couple hours, but have a snack in between.
For example: Breakfast @ 8am & snack at 10am
Lunch @ 12 & snack at 3pm.
Dinner @ 6pm & snack at 9pm
Then about the time you get off work if you are still hungry you can have a light snack. You can have the most carbs in the morning, then every meal after that should get light because you have less time through the day to burn those calories. This might sound like a lot of food or eating, but in reality you will start to eat less and be less hungry since your stomach will always have something to digest meaning: smaller portions more often. In that case your eating the same amount, but spreading the time out. So snacking isn't bad. It helps hold you over and by the time it's dinner time your less hungry.
I myself went a whole year drinking nothing but water. I stopped drinking soda pop and all those bad drinks and was still able to eat what I wanted. That alone helped me lose weight and I also felt more energized and healthy. If you can drink 8 glasses of water a day thats fantastic, but every little bit counts. Most people say they hate water because it's tasteless, but believe it or not once you start to drink it, everything else will taste like blah!
The key is to drink water, watch wat you eat, and exercise! |
