vegetarian diet and trying to loose weight

J

janu

0
Hi,

I am new to this forum. I have been doing exercise 3-4 times a week since 3 years now. I am vegetarian. my weight is around 145 pounds and height is 5 feet 1 inch. i am trying to loose weight.but main problem is i am not able to find good healthy vegetarian stuff to eat. and i don't know what to choose when i go out with co-workers.

for my activity, I do cardio whenever i go to gym for like 30 minutes then for 45 minutes to 1 hour i do weight training.

and during this summer on weekends i started hiking and little bit mountain biking.

can any one please suggest me what should i eat and how to loose weight ?

Thanks
 
Welcome to the forum.

What sort of vegetarian are you? Vegan, lacto-ovo, etc? And what do you eat now? Posting a typical day would be helpful.

Whole, natural, unprocessed foods are your best bet - try to have things that are grilled, broiled, boiled as opposed to fried. I believe Indian cuisine has a lot of tasty vegetarian dishes, if that's of interest?
 
Thanks a lot for advice,

I am a vegetarian, but i can handle eggs and things from eggs and all dairy product also.

Here is my typical day,

go to gym in the early morning then get ready and go to work,
i will have cappuccino ( machine made.. not from coffee store). sometimes i get so busy that i skip breakfast. sometimes (may be once a week) i will have plain or wheat bagel with walnut cream cheese. but other times i will have milk and cereals and specially when i skip gym i eat fruits in break fast,

in lunch, i eat usually veggies and rice from deli or noodles with some veggies (chinese section) and of course some kind of healthy chips,( like soy protine or corn chips) with diet drink or fruit juice,

in snack (around 5.30 pm) sometimes i will have banana nut bread or peanuts.

in dinner, i try to eat fruits and some indian roti (which is home made from whole wheat flour and vegetable oil and salt)

but during weekends, specially in summer at least one in two weeks, i will have ice creme. and every weekend i will have some drink from dunkin donut or star bucks.
 
Have you tried oatmeal for breakfast - not the instant kind, but the "old-fashioned" or better yet steel cut oats? Also, skip the cream cheese and put in fat free cottage cheese.

As for lunch, it sounds like what you're getting is stir fried, esp the chinese noodles (vegetable lo mein?) which is a lot of carbs/calories. Some fruits and nuts and/or fresh veggies with tofu/seitan (combined in a salad?), might prove a lighter alternative. Drop the fruit juice as it's better to eat your fruit than drink it (less processing).

For the snack, switch out the nut bread, and bring back the fat free cottage cheese - will be a great protein boost.

For dinner, you want to have your fruits earlier in the day, concentrating on veggies past the afternoon. Roti is fried isn't it? You might want to try a veggie biryani (limiting your intake of rice of course), that doesn't involve a stir-fry. Another thing to try is rice and beans or potatoes and beans. Or if you have a non-stick pan, try saag aloo, with a bare minimum of oil.

If you meant that you have ice cream once every couple of weeks, and a drink from every week, you can consider those your cheats for the week. Hope this helps.
 
yes its definitely helps.

about my noodle .. yes its vegetable lo main. now i will skip that for sure.
i never thought about cottage cheese.
and i have never tried oatmeal. i am gonna try that now.

about the roti, its not fried. i put some oil when i make my flour ready with water and salt and then just bake that on non-stick pan.(i don't put any oil while baking).

yes, i have ice creme once almost every two week, and i try to do some extra activities before or after eating that just to make out balance.

I am going to try all of the things that you mention. and i will let you know how that goes.

Thanks a lot for help.
 
Oh yes, eggs are another good, complete protein source, as is milk. If you need to add healthy fats to your diet, have the entire egg. If you just need protein, have the egg white. Getting enough complete proteins should be your first order of business I think. Then limiting your carb intake (breads, including roti, noodles, potatoes and the like) and making sure you get enough healthy fats (nuts, seeds) are your other concerns.
 
one question about oatmeal. i started with instant oatmeal, (i eat breakfast in office ). i eat oatmeal with soy milk and hot water.

i eat this around 8:45 in the morning, but by 11 i feel hunger again. before when i used to eat milk and cereal i used to feel full (satisfied) almost 12 or 1 in the afternoon.

is this normal with oatmeal ? why do i feel hungry again in like 2 hours. i am trying oatmeal since only 2 days. i have never tried before. so i need some advice.

Thanks
 
I'd suggest trying "old-fashioned" oats, or better yet steel cut oats rather than instant. I think sugars and other things are in it that make it less than desirable as a healthy food.

Were you eating more cereal/milk when you'd have that?

Actually eating around every 2-3 hours is a good way to go, that way you know you'll have your next meal right around the time you'll be getting hungry again.
 
not a lot. but one bowl. now i eat one pack of oatmeal. but i will try to keep some fruits and nuts for my snacks and very soon i will try steel oat meal also.

Thanks a for advice.
 
Do you like the taste of the instant? I think you can expect the oldfashioned and steel cut oats to have a more natural taste to them.
 
yes i like this instant oatmeal. but from next week i will eat old fashioned one. if i dont like taste, i will put like a tea spoon of sugar then i think i can handle it
 
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