Overeat and never feel full
Hi Sassy!*****Sassy Sez:
I try to be fairly mindful of things like protein and B12 and calcium and such. I think the bigger concern for me is that I never seem to feel full and I overeat and I keep struggling to not gain weight.
Thanks for your thoughts, Sassy.
Hi Roia! Isn't it crazy when you do your best to eat a healthy, balanced vegan diet so you can get the nutrients you need, and it all causes you to gain weight!?
It doesn't seem fair, does it?
My darling, it's time to get to the bottom of this.
You say you constantly struggle to NOT gain weight. It just really should not be this difficult. If I were a betting gal, I would say there is something you are doing that is going against your weight maintenance efforts.
How do I know this?
Well, first and foremost it's because if you WERE getting the nutrients from your food, you would feel full after you eat. It's truly that simple. If you eat a meal, and you're still hungry afterwards and want to reach for more? That means your food is likely not providing the nutrition you need. Your body instinctively will STOP wanting food when it gets full...of nutrients, that is.
Let's take pasta as an example. Have you ever had a big ol' bowl? I bet after you finished it, you still wanted more, More, MORE! That's because it is fairly nutrient-free. It DOES help things along a bit if you choose whole-grain pasta, but it doesn't make THAT much of a difference here -- it will still not satisfy you nutritionally.
Now, let's take a different example. Have you ever had a big ol' bowl of cooked kale? I mean, a giant bowl of it? Well, chances are the answer is "no" because it is amazingly filling. It's nutrient-dense, and provides you such an incredible amount of stuff your body needs, that you would really be hard pressed to overeat kale.
Many of my amazing students struggle with this very challenge when they begin my weight loss course
, where I lay out all the foods they should and should not eat as we work toward creating a healthy, weight-loss supportive menu. When they begin the course, many struggle with overeating during the day, yes, but they also find themselves getting hungry late at night just before bed. This is also a clear signal that they didn't get the nutrition they needed all day long.
As one student recently said partway through the course, "I have ALWAYS loved to eat. Lots of food. Seems lately though that much smaller amounts satisfy me. Gee, could it possibly be that I've found the nutrition that was lacking?...Now I am much more conscious of what I'm eating."
So it's important for you to learn which vegan foods will give you the nourishment you need -- the biggest bang for the buck, if you will. If you eat the foods you need to be healthy, it squeeeeeezes out all those extra foods you're eating that offer you nothing in the way of protein, carbs, vitamins, minerals, and healthy fats. Study the Vegan Food Pyramid
to be sure you're eating the foods you need to be healthy and strong.
Your stomach is approximately the size of one fist, but it E.X.P.A.N.D.S. as you continue to eat. So as you create your meals, try this little trick that can keep you on track so you don't overeat: Put both hands together at the pinkies, palms up. This is the maximum amount of food you should eat at any one sitting to ensure you don't shovel too much food in during one sitting. ;)
Of course, always choose foods that are good for you, such as veggies, beans, whole grains, seeds, and healthy fats like avocado and nuts, etc.
Hope this helps. Would love to hear from others out there who have discovered what a difference it made to their eating habits when they began to eat more nutrient-dense foods. What say you, Vegan Coach peeps?
Giant hugs to you, Roia!
Need some weight loss help?
Click here to Get Down With Sass!"I was a junk food vegetarian and ate a lot of processed products. After following the course, I feel so much healthier. I never binge eat like I used to and I've lost weight!"