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vegan diet.
16 year old female/5'4" 100 lbs.
i recently started being a vegan and this is what i usually have daily:
breakfast - a bowl of kashi high fiber/high protein cereal with fat free soy milk
lunch - a banana and some strawberries or an apple and some grapes
dinner - brocolli and cauliflower or carrots and asparagus
snack - watermelon or applesauce
is this balanced enough? do you think i will see weight loss or gain or maintain my weight?
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well i think with a vegan diet you should have more meals bc they are organic foods your eating. So there is less fats ans sugars. Personally im a vedgetarian and its easy to loose track of what your eating so eating alot of healthy foods is good. But make sure you take protine pills !!
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This diet does not look right to me. Lunch, dinner, and your snack contains only carbohydrates (and not much of them either). This looks like undernourishment to me.
As it stands now you will probably lose weight. However, I think that you will lose muscle as well. I believe you will get health problems from this diet in the long run.
I have no experience being a vegan (though I was a vegetarian for 6 years or so), but I believe you should work in the following:
- Add a protein source to the three meals I mentioned. Apart from soy, beans are a good altenative as mentioned in the answer below.
- Increase your intake of essential fatty acids (deficiency in these is linked to many health issues). Vegan alternatives (expanding a bit on whats written below) include quality oils including flax, oilve and canola. Also olives, nuts of all sorts (preferably unsalted)- walnuts are particularly good due to omega 3 concentration.
- Increase your overall calorie intake. A banana and some strawberries is not a full meal. Again, as mentioned below, grains are a good idea as well.
- Work in a multivitamin in the morning as well to be sure.
Good luck
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Most likely you will loose weight, but you have to be sure you are getting enough iron and calcium. Green veggies can give you loads of calcium. Iron only comes from spinach and beans. Beans and lentils are also high in protein. Are you eating any beans? every day? What about grains, you need more grais in your diet, not just kashi in the AM. YOu can add whole wheat bread to your other meals. How about nuts, excellent source of important fats. Peanut butter is an excellent source of quality protein and fats. Also add olive oil to your diet. You won't loose weight trying to cut out fats, your body will slow down it's metabolism in order to maintain fat levels. Because your body is always "prepareing you for childbirth". So you can't fool it by limiting fats. It will fool you, but burning less fat. Best to add a little quality fat to your diet each day. Flax oil, olive oil, canola oil and nuts.
Michele
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