I understand you’re not my doctor and I’m merely soliciting opinions and if I needed real medical advice I’d go to someone with an MD or a DO.
Okay, I eat in a buffet style setting. Recently I’ve gone vegetarian because hey, there’s a salad bar and a vegan bar. I don’t regret going vegetarian one bit because in the past two weeks I have lost 12 pounds and I can see my six pack. I used to be 6 feet and slightly over 180 pounds but now I’m 168 pounds. And no it’s not water weight because I run and I hydrate myself to the point of going to the bathroom pretty often that it’s sometimes annoying, and I suspect if I lost 12 pounds of water and went running I’d probably be in the hospital with an IV in my arm delivering massive amounts of saline.
I’m wondering if the things I eat would cause me to have any **nutritional deficiency **of some sort. Here’s a laundry list of what I eat (mainly salad with no dressing and veggie burgers).
Spinach. I get 2-3 tong-fuls of spinach each day.
Olives. 3-4 tong-fuls a day. Love them. Black, if that makes a difference.
Baby corn. Anywhere from 2-3 to a dozen or more each day.
Tomatoes. I eat several tomato slices a day and probably come close to eating a whole tomato a day.
Cheddar cheese. Maybe one tongful occasionally on top of my salad. I don’t use dressing, except for mustard and hot sauce sometimes since they’re fat-free.
Sliced mushrooms. Maybe a ton-ful or two a day.
Broccoli. Maybe three or four little sliced heads every now and then (when it’s available).
Croutons. Always a tong-ful or two each day.
Soy milk. I drink maybe a glass or two a day for that calcium. I mainly stick with water though and sometimes I drink skim cow milk.
Oranges. Maybe once occasionally - definitely not each day. Same with apples and bananas.
Pineapples. At least three or four slices a day.
Chickpeas. A good several tong-fuls each day. I like that protein.
Red beans. Same as chickpeas - liberal helping each day.
Low-fat yogurt. A cup each day.
Cottage cheese. Occasionally.
Hummus and pita bread. A few small slices of pita bread each day and some hummus.
Veggie burgers. I used to eat two veggie patties a day with regular bun bread but I switched to whole wheat bread and later to rye bread. Now I have cut back on my veggie burger consumption because they’re fried and that’s a lot of oil; I now eat about one every other day.
Rice. Very small amount of rice on an occasionally basis. Think: maybe enough to cover a fourth of a small plate.
Tofu and tempeh. Occasionally.
Other stuff I also eat on an occasional basis: Romaine lettuce; walnuts (very occasional); banana peppers; green peppers; green peas; yellow corn. Note that all these are fresh and not fried, grilled, etc.
Damn fine diet you’ve got going on there. Nothing seems to be missing, but a daily mutivitamin could help your body make best benefit of all that goodness.
I doubt you are lacking potassium, but if you have oranges and pineapple, a banana is just logical.
Yeah! I’ve tried dieting before but it was hard. Turns out a lot of it is just about access. Just having a salad bar there that no one frequents (no line) makes it really easy to be vegetarian and once the ball starts rolling and once you start flexing your abs in front of the mirror each night before the shower it becomes a positive feedback loop that doesn’t stop :). Today I had two plates of salad with a few croutons, no dressing, pineapples, and an apple. I also took an orange but I’m saving that for later along with a banana.
As a fellow vegetarian, I think your diet sounds pretty healthy - especially compared to some vegetarians who eat a lot of processed junk (remember, everyone, Oreos are vegan!).
The nutrients that vegetarians tend to be deficient in, if anything, are iron and vitamin B-12, so try to find out if the stuff you’re eating every day has enough iron and B-12 for your daily requirements. Often, veggie burgers are enriched with iron and B-12 but not always.
Contrary to popular belief, most people do not have trouble getting enough protein on veggie diets, and it sounds like you are eating a good mixture of healthy protein sources regardless.
The research is mixed on if multivitamins actually are healthy or not, but personally I do take a multivitamin just to cover my bases.
I’m not a nutritionist but my understanding is that the biggest problems vegans have is getting enough protein in their diets. It is possible but it’s something you have to pay attention to. But as long as you’re eating beans, nuts, and dairy products you should be okay.
This:
“Once thought the sole domain of body builders, whey powder is now entering main stream as more people are going vegetarian. Whey powder is a common addition to breads and smoothies, 100 grams will provide 2.5 μg of vitamin B12 or 42% of the DV.”
Read more at Food Lists from MyFoodData.com
If you are a man, be very careful supplementing with iron as it can build up (you dont lose monthly blood) and become toxic. Spinach, raisins, beans … contain iron, so you shouldnt need to supplement it.
But the OP isn’t vegan, he’s vegetarian. He’s eating at a buffet that offers a vegan bar (as well as vegetarian options) but he himself isn’t vegan. So my question remains.
Protein deprivation would be pertinent issue for a vegan diet; diets which include no foods containing animal products whatsoever. Protein deprivation is not really an issue for vegetarian diets; which is what the OP is asking about.
Was that your point, that Little Nemo said vegan not vegetarian? If so, that’s a pretty fine-tooth comb you’re using there. If someone is self-descibed as vegetarian but most of his meals come from a vegan plan, than he runs the same risk as some who is self described as vegan. If you look at the full quote, Little Nemo indicates that the OP is getting some dairy in, to complement a pretty vegan looking diet, so is probably doing ok.
If that wasn’t your point, color me still confused.
As an aside, it would help if you’d add some context to your comments to help the reader get where you’re coming from.
ETA: look at his diet. His only regular animal product is a cup of yogurt daily. Cottage and cheddar cheese is rare.
I think vegetarian diets CAN be protein deficient tho. Vegetable protein sources arent complete in their amino acid profiles like animal sources are, so unless one combines proteins (beans + rice for instance) one risks being protein deficient - unless the person eats a LOT of vegetable protein to compensate for the unbalanced amino acid profiles.
As a side note, drinking a lot of water does not necessarily prevent you from losing water weight. I am not a doctor but I 'm pretty confident that the human body has a natural system which decides how much water to retain; if you go over that amount, you just pee more.
So for example, let’s suppose you eat a big deli sandwich every day for lunch full of rather salty meat. This will cause your body to retain quite a bit of extra water. If you then start substituting something low in salt and carbohydrates for lunch, you will drop weight – even if you drink lots of water. Because your body will retain less.
I’m not so sure – your body had roughly 120 pounds of water to begin with. If you lost 2 pounds of fat and 10 pounds of water, you might not notice it. Besides which, some of the water you lose might be a product of combustion of sugar you have floating around in your system.
Keep in mind that when you have a caloric deficit, i.e. you start a diet, your body burns through a good deal of its readily accessible sugars before it starts converting fat. Burning through those sugars necessarily causes you to lose weight, either in the form of water which was used in connection with sugar storage or water and other stuff which is a product of oxidation. Or both.
I am not a nutritionist or doctor, this is just what I’ve pieced together over the last year or two. But if you ever fast for religious reasons, you can verify this effect by weighing yourself numerous times throughout the day. Even if you drink water, you will see that your weight drops pretty quickly – much more than it would if you were simply burning fat.
I understand the OP is a vegetarian. But he said in his OP that he’s eating in “a salad bar and a vegan bar”. So I wanted to point out a possible concern with a vegan diet.
The above quoted poster is an MD, I believe. And we’re talking about protein sources on a vegetarian diet, not vegan protein sources. A vegetarian can get protein from animal sources, for sure. Anything that is from an animal but is not meat (eggs, milk, cheese, yogurt, protein powders, etc.) is acceptable to most vegetarians. Sometimes even fish.
And beyond that, sure, any diet CAN be deficient in pretty much anything. On an individual level. But by and large, vegetarian diets aren’t lacking in protein.