only 900 calories a day?!?

I am a piscine vegetarian (i may have made that title up :] ha), and recently I have started to weed out processed carbohydrates from my diet. I have replaced them with more fruits, vegetables, and unprocessed grains. My body is very sensitive to dairy products, so the only dairy I really eat is yogurt (because I love it!). The lack of dairy also makes it hard to get my calories up.  Now, as I have begun to see my calorie intake, I have realized that it is no where near the level it should be. The first day that I wrote down the foods I had eaten it was only at 900 calories! I was floored, considering that I had felt very satisfied after each meal, and Im not a "toothpick" in the least bit. I love to eat so it's definitely not a deprivation diet, but Im not sure how to fix this. Lately, I have been trying to cook with olive oil and eating more nuts, but I need more than just that! Any advice? I would love some help!

Susan (swayne, an RN, in the group I moderate) recommended this book for me to pick up.  I believe she is a vegan as well.  I have just begun to read it.

The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan That Lowers Cholesterol and Burns Away the Pounds by Rip Esselstyn

Synopsis

"I've known Rip for more than 20 years. In that time, he's been a great motivator for so many people. This terrific book will inspire all who read it to change their lives and optimize their health."-Lance Armstrong, cancer survivor, seven-time Tour de France champion

Lose weight, lower cholesterol, significantly reduce the risk of disease, and become physically fit--in just 4 weeks.

Professional athlete-turned-firefighter Rip Esselstyn is used to responding to emergencies. So, when he learned that some of his fellow Engine 2 firefighters in Austin, TX, were in dire physical condition-several had dangerously high cholesterol levels (the highest was 344!)-he sprang into action and created a life-saving plan for the firehouse. By following Rip's program, everyone lost weight (some more than 20 lbs.), lowered their cholesterol (Mr. 344's dropped to 196), and improved their overall health. Now, Rip outlines his proven plan in this book.With Rip as your expert coach and motivator, you'll transform your body and lifestyle in a month. His plant-powered eating plan is based on a diet of whole foods, including whole grains, fresh fruits, vegetables, legumes, nuts, and seeds. This invaluable guide features: **Dozens of easy, mouthwatering recipes-from pancakes to pizza, Tex-Mex favorites to knockout chocolate desserts-that will keep you looking forward to every bite **Pantry-stocking tips will take the panic out of inevitable cravings and on-the-fly meals **Guidelines on menu choices that will allow you to eat out, wherever and whenever you want **Rip's simple, firefighter-inspired exercise program that will boost your metabolism and melt your fat away.

Medically approved, easy-to-follow, and amazingly effective, this diet is designed for anyone who wants to make heroic strides in his or her health, weight, and well-being-all without heroic effort.

"Want to be as strong as a Texas firefighter? Or as healthy as a professional triathlete? Then follow the wonderful advice of Rip Esselstyn, who is both. His book can save your life--whether you're a man or a woman. Highly recommended!" -Dean Ornish, M.D., Founder and President, Preventive Medicine Research Institute, Clinical Professor of Medicine, U of CaliforniaSF, author, Dr. Dean Ornish's Program for Reversing Heart Disease

Biography

Rip Esselstyn was born in upper New York state and moved to Austin,Texas in 1982 to attend The University of Texas where he was an All-American swimmer. After spending 10 years as a professional triathlete Rip joined the fire department in 1997. For more information on Rip and THE ENGINE 2 DIET you can go to www.theengine2diet.com.

Hi.  I've been on a diet since Jan had the same issue like you.  I was eating too little calories.  I just have a question?  You said you're sensitive to dairy - so I'm guessing you don't consume milk?  I don't consume dairy at all, but for a subsitute I drink a cup of soymilk a day which helps with upping the calories - its 100 cals. per cup.  How much exactly do you weight and how tall are you?  The amount of cals. you need depends. =o  :)

My bad - lol.  I didn't realize you were a vegetarian.  I also suggest eating nuts.  It has a lot of protein that you are lacking from your diet, plus nuts are high in calories too.  Just 1 oz. is about 164, which would make a terrific snack mixed with raisins or a fruit of choice.  A nice balance of carbs & protein.  :)

Why are you reducing what you can eat when you aren't eating enough in the first place?

By cutting out processed carbohydrates, do you mean non-wholegrain breads and pastas? Or any bread/pasta? You know, you can make your own, if you're concerned about clean eating. In San Francisco, we have these awesome things called Judy's Breadsticks, which are whole-grain vegan breads they sell at regular grocery stores. They are wicked tasty, and very calorie-dense.

Also, quinoa is a calorie-rich, unprocessed grain you could try. A cup of cooked quinoa has about 500 calories.

Coconut milk is another calorie-rich vegan option. You can make your own ymmy Thai food, using coconut milk in the sauces, served over cooked rice.

A vegetarian that eats fish is a pescatarian.

You need to eat a LOT more. Quinoa is awesome. Eat more beans, lentils, tofu, stuff like that.

101cookbooks.com has some great healthy all natural vegetarian recipes.

ladydelish4eva-

I am 5'5, almost 5'6 and I weigh 140. I like soy milk a lot so maybe ill start having it with breakfast and lunch. My main concern is that my metabolism is going to drop and since I work out that would be bad. Im definitely going to try adding more nuts and a low fat peanut or almond butter. Thank you for your help!

Original Post by mel_e_mel:

Why are you reducing what you can eat when you aren't eating enough in the first place?

By cutting out processed carbohydrates, do you mean non-wholegrain breads and pastas? Or any bread/pasta? You know, you can make your own, if you're concerned about clean eating. In San Francisco, we have these awesome things called Judy's Breadsticks, which are whole-grain vegan breads they sell at regular grocery stores. They are wicked tasty, and very calorie-dense.

Also, quinoa is a calorie-rich, unprocessed grain you could try. A cup of cooked quinoa has about 500 calories.

Coconut milk is another calorie-rich vegan option. You can make your own ymmy Thai food, using coconut milk in the sauces, served over cooked rice.

Im sorry! i should have been more specific about that..Im trying to stay away from non-whole grain breads and pastas. My body has a really slow and sensitive digestive system, so white breads and things like that do not agree with me anymore. Im really interested in quinoa though. I've never heard of it but it sounds promising. Can i buy it at regular grocery stores or health food stores? 

Original Post by hayleymajayley:

A vegetarian that eats fish is a pescatarian.

 

You need to eat a LOT more. Quinoa is awesome. Eat more beans, lentils, tofu, stuff like that.

 

101cookbooks.com has some great healthy all natural vegetarian recipes.

Thank you! I have always wondered what the right word for pescatarian was! O the things we learn...

p.s. I just bought some lentils. Going to make some lentil soup tonight! :] 

I loooove Quinoa. They have it at my regular grocery store in the bulk health food section. There's also some kinds that come in a box. Make sure you RINSE IT  really well. It has a natural very bitter coating on it to keep birds from eating it, so you want to make sure and get it off as much as you can. Bring 2 cups water to a boil, add in 1 cup rinsed quinoa, lower heat and simmer for about ten minutes. Once it's absorbed most of the water take it off of the heat and let it absorb any leftover water. I haven't prepared quinoa very many different ways, typically I eat it for breakfast heated up and topped with 0% plain greek yogurt, some granola, some raisins, craisins and agave nectar.  I just cook 1 cup at a time and keep it in my fridge in a tupperware, it lasts me almost through the week I think. I like the contrast of the warm quinoa with the cold yogurt :] Yummy!

If you are exercising you REALLY need to eat more!  Your body is starving on only 900 calories a day anyway, even worse if you are burning more from exercise.  You need to start eating a healthy amount of calories. Try to eat your maintenance cals for a while.  Your metabolism is probably pretty messed up from eating so little (especially judging from your blog post, sounds like this isn't a new thing), so you will probably gain some weight at first, but you need to keep eating enough so it can stabilize. Then you can SLOWLY lose any weight you gain, just be careful not to eat too little again, so it doesn't go crazy again.

Hayleymajayley-

that sounds bombie! Im going to look for quinoa on my next trip to the super market...

thank you so much for the advice! it will definitely be put to use :]

How about adding healthy fats to your diet?  They will help you absorb important vitamins and add calories without bulk. 

Some healthy fats:  Olive oil, flaxseed oil, nut oils, avocado, nuts, especially almonds, seeds, such as sunflower or pumpkin (pepitas.)  Pepitas are loaded with iron!

I suggest a cup of beans/chickpeas/lentils a day.  At around 250-300 cals per cup they are a great source of fibre, protein and energy not to mention folate, potassium and cholesterol lowering qualities!!!!  Just eating what you're eating and snackingon some beans in the day you will get about 1200 cals which is a minimum.  Some people don't need as much as others, so you have to gauge your own well being, and if you feel full, healthy and strong and aren't losing weight too fast you should be OK.

A great way of having beans (in case you're not a huge fan) is a little recipe I've got for it:

-take half a can of the bean medley or mixed beans can, and rinse it through well.

-Chop up some green and red sweet peppers and mix together-For dressing I use some salt/pepper and olive oil and balsamic vinegar. 

I eat it as a snack, as part of dinner, or I even served it at a part with some tortilla chips around it and it disappeared!

Good luck :)