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| Forums: September 2010 Kickstart Forum Archive: tired and hungry | |||
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| elist
Joined: 09/21/10 Posts: 3 |
tired and hungry Posted Wednesday, September 22, 2010 at 12:04 AM I've been following the meal plan for 16 days now and I've noticed especially the last few days I'm never quite full an have been feeling tired. When am I supposed to get this huge burst of energy? I haven't had any meat or dairy. Like last night the spicy soup, I ate the whole thing myself, at least all the veggies and then had a bowl of cereal to fill me up. How do you stay full? Today I had cereal and fruit, sweet potato with black beans and rice, an apple, and whole grain pasta and veggies with corn salad for dinner, a soy ice cream sandwich, and a bowl of cereal. I'm 6'1" 170#, workout at lunch. Any advice on not feeling hungry? -Erich |
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mollyhorn
 Location: Fort Worth, TX Posts: 582 |
RE: tired and hungry Posted Wednesday, September 22, 2010 at 12:22 AM Hi Erich, Are you taking a B-12 supplement? That is crucial when eating a vegan diet. The rumors about our B-12 stores "lasting for years" are simply untrue. You need to supplement with B-12 consistently, which can help with energy. Personally, I take a multivitamin, a B-complex, and a high-dose vitamin D every day. If you'd like to go into more detail about your portion sizes and frequency of eating, I'll be we can all pitch in to find a solution for you. Molly Horn |
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| Bugsmom
Joined: 09/13/10 Posts: 2069 |
RE: tired and hungry Posted Wednesday, September 22, 2010 at 8:11 AM I'm with Molly on this one, sounds like you need more food. Add another snack in mid morning. Put a sliced banana on the cereal you are snacking on. Grab some raw veggies (carrot sticks for example) and hummus to snack on - stuff that has lots of crunch and fiber. --Deb |
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| Susan Levin
Joined: 12/26/09 Posts: 1191 |
RE: tired and hungry Posted Wednesday, September 22, 2010 at 9:47 AM I run and bike everyday and have to eat a lot in order to keep up. And I'm short! You are a tall person, and I'm quite sure you would do well to increase portions or increase snack times per the above suggestions. Susan Levin, MS, RD |
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| elist
Joined: 09/21/10 Posts: 3 |
RE: tired and hungry Posted Wednesday, September 22, 2010 at 10:41 AM thanks for the replies. I do take a multi vitamin. I'll add a mid morning snack and eat more for lunch and see how it works the next few days. Does anyone keep a food log to make sure they get enough calories? thanks, |
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| Susan Levin
Joined: 12/26/09 Posts: 1191 |
RE: tired and hungry Posted Wednesday, September 22, 2010 at 10:46 AM A food log can certainly be helpful. But if you are maintaining your weight from week to week, then you are getting an equal amount of calories in as burned. Susan Levin, MS, RD |
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| Bugsmom
Joined: 09/13/10 Posts: 2069 |
RE: tired and hungry Posted Wednesday, September 22, 2010 at 11:31 AM I do keep a food log - I track all sorts of stuff (calories, carbs, fat, sodium, potassium, calcium, cups of water - and I've added/removed things I track from time to time). It really helps me focus on getting a variety because I can see when I've been eating all beans, or tons of grains, and not enough fruit or greens or whatever. It's also kind of satisfying to see "Hey I did it - I got my fat intake down from 30% of calories to 10% of calories today!" And, I hold myself accountable to it too - when I want to snack, I have this little voice in my head saying "you're going to have to log this...are you sure you want to do that?" --Deb |
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| Susan Levin
Joined: 12/26/09 Posts: 1191 |
RE: tired and hungry Posted Wednesday, September 22, 2010 at 11:36 AM Let me ask you Deb, and others, what would make for a good food log journal? PCRM is talking about creating one for people to use. In my head, it would just be an empty journal with a bunch of lines. But would there be something in the journal that might make documenting intake easier? Susan Levin, MS, RD |
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| Bugsmom
Joined: 09/13/10 Posts: 2069 |
RE: tired and hungry Posted Wednesday, September 22, 2010 at 11:43 AM I'm a computer geek and I'm at my computer all day, Monday-Friday for work, so I use an Excel spreadsheet. The good thing is that I can have it automatically total columns so I have a running total of each category (calories, carbs, etc). It also use conditional formatting to highlight fields that are under, over, or right in the target range. For instance, I'm tracking fat and want to be in the 10%-15% of calories range. I have a running total of calories and a running total of fat. Then I have a field that does the calculation. That field turns red if the number is > 15; turns yellow if it is < 10; and turns green if the number is in the target range. I can tell at a glance where I stand. The other thing is that I can look up/write down the information on new foods (for example the Galaxy Nutritional Vegan rice cheddar) and then I save that to a worksheet of "proteins" in the spreadsheet file. I have sheets for veg, fruit, grains, proteins, fats/sweets, dairy (since the sheet predates the kickstart), combos (like chili or soup, so I don't have to constantly recalculate the same things). I can just copy and paste what I've eaten, adjust portion size if needed, and I'm done. Okay, yeah, I'm an anal tech geek |
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| mollyhorn
Location: Fort Worth, TX Posts: 582 |
RE: tired and hungry Posted Wednesday, September 22, 2010 at 12:07 PM elist wrote: thanks for the replies. I do take a multi vitamin. I'll add a mid morning snack and eat more for lunch and see how it works the next few days. Does anyone keep a food log to make sure they get enough calories? thanks, Yes, I exercise regularly, though not as much as Susan (or probably you!), and I do keep a food log. I'm 5'4", female, 31 yrs, exercise 1-1.5 hours 3x per week (combo cardio & weights), sedentary job otherwise. I eat a nutrient-dense diet, lots of raw veg and fruit, whole grains, a few processed foods (veggie patties, salad dressing, crackers), otherwise cook everything from scratch. I find I need about 2,000 calories to get by, and that's staying at a slim weight. I think you might do well to keep a food log for a week or two, nothing extreme – just to learn where you're missing out. You'll likely discover that you're simply not eating enough calories. With my diet, I find that because I eat so many nutrient-rich raw foods, I have to intentionally add extra calories if I want to maintain my weight and not be super hungry and tired. I hope this helps a little. Molly Horn |
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| Bugsmom
Joined: 09/13/10 Posts: 2069 |
RE: tired and hungry Posted Wednesday, September 22, 2010 at 12:27 PM mollyhorn wrote: With my diet, I find that because I eat so many nutrient-rich raw foods, I have to intentionally add extra calories if I want to maintain my weight and not be super hungry and tired. I hope this helps a little. I've been finding that over the last couple weeks of the kickstart that I have to look for places to add in extra calories to make sure that I don't go into "conservation" mode and stop losing weight and at the same time, choosing the extra snacks wisely. --Deb |
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| Lauren1213
Joined: 09/06/10 Location: Florida Posts: 57 |
RE: tired and hungry Posted Wednesday, September 22, 2010 at 4:41 PM Erich, Make sure you're getting enough. It's so important. |
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| Lauren1213
Joined: 09/06/10 Location: Florida Posts: 57 |
RE: tired and hungry Posted Wednesday, September 22, 2010 at 4:46 PM Susan, Take a peek at SparkPeople.com, at their Nutrition Tracker. It's quite amazing. I used to be a member but I'm not anymore. Something along those lines would be beyond awesome. |
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| Bugsmom
Joined: 09/13/10 Posts: 2069 |
RE: tired and hungry Posted Wednesday, September 22, 2010 at 4:56 PM Lauren1213 wrote: Susan, Take a peek at SparkPeople.com, at their Nutrition Tracker. It's quite amazing. I used to be a member but I'm not anymore. Something along those lines would be beyond awesome. Yes, they do have a really good tracker system - calories, carbs, fat, exercise, and optional tracking of things like protein, sodium, etc. --Deb |
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| ahimsa
Joined: 09/22/10 Posts: 15 |
RE: tired and hungry Posted Wednesday, September 22, 2010 at 8:24 PM Hi, I'm sorry you are not feeling well. For me, if I don't start off the day with a really substantial breakfast, I don't feel *right* all day. Ahimsa |
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| elist
Joined: 09/21/10 Posts: 3 |
RE: tired and hungry Posted Thursday, September 23, 2010 at 12:02 AM Today was an improvement. I made sure I had a hemp protien shake with breakfast and a mid morning sandwich and beans and rice for lunch and ended the day with green goddess pasta which was amazing. I can say now I feel nice and full. I also started using mynetdiary to log my meals really easy to use and have an iPhone app. I haven't figured out dinner calories but looks like I'm in my normal pre vegan calorie range. Is there a preferred ratio between grains, beans, and veggies? I think I'm heavy on the grains. What about carb protein fat ratios? Thanks |
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| mollyhorn
Location: Fort Worth, TX Posts: 582 |
RE: tired and hungry Posted Thursday, September 23, 2010 at 12:57 AM Vegans naturally run higher in the carb range – usually 75%, and you'll want to keep the fat around 10%, which leaves 15% for protein. Personally, I usually end up with more like 25% protein and 65% carb, though not intentionally – that's just how it works out. I don't eat as many grains though. Many of the vegan docs recommend about 1.5 cups of beans per day, IF that is your only protein source. If you're getting protein from other sources, like your hemp protein, you can reduce the beans. There's no perfect ratio of veg-to-fruit-to-grains-to-legumes, though I'd say 1/2 veggies, and then split the other half equally between legumes, fruit and grains. That's just me though. You might want more grains! Molly Horn |
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| Bugsmom
Joined: 09/13/10 Posts: 2069 |
RE: tired and hungry Posted Thursday, September 23, 2010 at 9:50 AM mollyhorn wrote: Vegans naturally run higher in the carb range – usually 75%, and you'll want to keep the fat around 10%, which leaves 15% for protein. Personally, I usually end up with more like 25% protein and 65% carb, though not intentionally – that's just how it works out. I don't eat as many grains though. Yes, I was concerned about the higher carb range - but there's also plenty of fiber to help compensate somewhat for the carbs so there's not the glucose spike that might otherwise occur. |
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