“Intuitive Eating” and Other Lies the Internet Tells

January 26, 2022January 15, 2025 Lipedema VeganLeave a comment

The internet is filled with people who want to tell you good news about your bad habits. 🧁 People who have never experienced obesity think that their 25 pound weight loss (if that!) gives them the authority to tell overweight and obese people that eating the foods that made them fat in the first place will result in weight loss, if they just listen to their bodies. 🤡 Here is the problem with that logic:

🍎 Obesity is caused by insulin resistance and overeating. If people could control their overeating, they wouldn’t be obese in the first place. What’s the solution? Eat the right foods that cure insulin resistance, such as those advocated by @masteringdiabetes ! Whole food plant based low fat foods for the win!
🍎 Obese people often have stretched out stomachs from years of overeating. Is a 100 calorie pack of Oreos going to help them reach their a healthy weight? No- but a low fat whole food plant based diet allows for individuals to eat higher food volume since veggies, fruit, whole grains, potatoes, and legumes are so calorie dilute versus all of the processed crap in the grocery store.
🍎 Obese people have disregulation of their grehlin and leptin systems- which may actually be a genetic issue. Telling obese people to “just stop eating when you are full” is absolutely fat shaming. But filling up on high water content and fiber foods that stretches the stomach lining and effectively signals to the brain that the meal can end is the solution. Not oily foods or processed protein powders, but real whole plant based food filled with micronutrients.

I’m not afraid to use the word “obese” because I’ve been there. And when I studied neuroscience in my undergrad, my professors were involved in research equating the effects of high sugar and high fat foods on the brains of obese people to that of cocaine on the brains of addicts or alcohol on the brains of alcoholics.

I’m definitely not saying you can’t enjoy a slice of birthday cake or some vegan pizza on your date night, but if your goal is weight loss, the name of the game is discipline in eating whole food plant based to create a consistent calorie deficit. The caloric deficit is the only way, and it’s a lot easier to accomplish long term by focusing on whole foods!

Mindset and Motivation

A Guide to the New Healthier You!

December 8, 2021December 8, 2021 Lipedema VeganLeave a comment

If you are overweight, you have an overweight mindset. As much as we want to feel like victims to a cruel world that made us fat, ultimately it was our decisions that made our bodies overly fat. Recovery starts by realizing that we have a problem with our current behaviors and taking responsibility for the changes we want to see.

If you are eating junky processed foods, it’s no surprise that you “can’t lose weight”. If your day is largely sedentary, it’s no surprise that you “can’t lose weight”. If you eat clean all week and then go buckwild on the weekends, it’s no surprise that you “can’t lose weight”. In contrast, how would your weight look if you walked at least 5 days a week for 45 minutes, if you did strength training at least 2 days a week for 30 minutes, if you broke up long periods of sitting with a quick Zumba workout, if your everyday breakfasts and lunches were predictably healthy yet satisfying, if dinnertime prep consisted of chopping loads of fresh veggies and whole plant foods?

Perhaps you overeat when you are stressed out. Perhaps you can’t say no when your favorite snack foods are on sale. Perhaps you drink alcohol when you are bored or frustrated. Perhaps your alcohol consumption leads to decreased inhibitions when it comes to food choices. How do we get to be the people we want to be? How can we reprogram ourselves so that our baseline behaviors are healthy ones, perhaps with the exception of special occasions?

Highly successful people know that change comes from within ourselves. The change you seek is seeking you. The person you want to be is always one decision away. Each day, we must choose to be the healthier version of ourselves with our thoughts and behaviors. Would the healthier version of you finish off the tray of Oreos? Would the healthier version of you snack on processed foods while watching Real Housewives reruns? Or do those behaviors belong the the old you- the one that is long gone at this moment, because you decide it is so.

One of the first vegan resources I ever came across was a book series called “Skinny Bitch”. Her attitude, while controversial, was that if you wanted to lose weight, you had to stop acting like a fat person. You had to stop eating what fat people eat. And you needed to start behaving more like a skinny person. This approach received some pushback because there is thin line between this type of reasoning and the flawed reasoning associated with addictive eating disorders. However, I think that overweight folks do need to understand that they are never going to be like that one friend who can eat burgers and fries at the drive through and never gain a pound. If your life experiences have taught you that your genes are programed to accumulate adipose, then behaviors must be changed. And that all starts in the mind.

There is incredible research into manifestation and multiple universe theories that assert that we truly design our future with each thought, behavior, and action. However, this all begins with our thoughts- what we think is possible, what we think we are capable of… You are capable of living a healthier life. You are capable of sticking with it. You are capable of turning your life around and being an inspiration to others. But it begins with your decision to be the new you! More to come on mindset and motivation, but please reach out at weightogovegan@outlook.com or comment below if you are ready for the new you!

Fat Loss Strategies · Satiating Plant Based Meals · Uncategorized

Top 9 Plant Based Proteins to Include in Your Meal Plans

October 7, 2021October 7, 2021 Lipedema VeganLeave a comment

OVERVIEW: Increasing the protein content of your meals is the key to satiation! Especially if you are lifting weights or wanting to conserve your muscle mass, you are going to want to shoot for at least 20 grams of protein per meal. Experts recommend roughly 1 gram of protein per pound of body weight per day! Enter your daily energy intake in a calorie counter, and I can almost guarantee that unless you are paying close attention to your protein intake, you are missing that mark! Read below for top sources of vegan protein and suggestions of how to make a meal around these plant powered superfoods!

Tofu– you guessed it! If you don’t like tofu, you probably aren’t preparing it well. It’s not supposed to be wet and squishy, unless of course you prefer it that way. If you have previously eaten white chicken meat, you can make your tofu resemble that consistency, savory flavor, and level of proteininess (spelling?) with the right preparation! Any upcoming article will focus on tofu preparation! But for now, opt for extra firm, a delicious marinade, and baking for at least 30 minutes until golden and chewy! Tofu is excellent in stirfry with brown rice and veggies! Each 6 oz serving of extra firm tofu has:
- 22.6 grams of protein
- 11.9 g fat
- 188 calories
Silken tofu makes a wonderful mousse but you can see it has a higher water content, diluting the macronutrients. A 6 oz serving of silken tofu contains:
- 11.7 grams of protein
- 4.6 g fat
- 105 calories
Tempeh is a less common form of soy. My favorite way to eat it is in “bac’n strips” with smoky marinade. A 6 oz serving of those strips features slightly more calories than the plain tofu above, with 4 extra grams of protein:
- 26.9 grams of protein
- 11.2 g of fat
- 313 calories
Beyond meat is a highly controversial topic. It’s that fat content that is the kicker here. Although the product is non-GMO, it falls in the processed foods category. I happily consume it from time to time, in burger and sausage form mostly. However, it is the highest calorie form of protein on this list, so proceed with caution, and opt for natural and whole foods that have lower caloric density whenever possible! But check out these statistics before we continue. A 6 oz portion of Beyond beef features:
- 30.5 grams of protein
- 27.5 g of fat!!!
- 368 calories
Protein Powder- My favorite protein powder, Orgain, comes in a variety of flavors and features of blend of pea, brown rice, and chia seed protein. It’s also fully organic! My favorite ways to consume protein powder are in smoothies and in oatmeal! Also, try adding protein powder to baked goods like pancakes, etc. Two scoops contains:
- 21.0 grams of protein
- 4 g of fat
- 150 calories
Edamame– Raw soybeans get their own special category in this list because they have 33% more protein than their legume counterparts. 6 oz of shelled edamame contains:
- 20.3 grams of protein
- 8.8 g of fat
- 206 calories
Legumes– Some people consider legumes more of a carbohydrate source than a protein source, but it is so important to get that resistant starch and fiber in for your gut health! And, if you are sensitive to beans, try making your own to decrease that digestive distress. I soak dried beans for 1-2 days, then strain and cook in a crockpot with water and a big pinch of sea salt on low for 8-12 hours. If you are new to being a vegan, your gut flora will adjust to legume consumption over time. Other legumes such as garbanzo, black beans, pintos, and lentils feature the following levels per 6 oz servings:
- 15 grams of protein
- 1-4 g of fat
- 220-280 calories
Nuts are a great source of protein and healthy fats. In general, nuts are not an excellent weight loss food because of their high caloric density. They can be used as a garnish, but should never be a main food group in your meal planning. (However, check out number 8 for a great alternative!) A 2 oz serving of nuts contains:
- 10 grams of protein
- 25 g of fat
- 300-320 calories
PB Fit peanut powder is a low fat and low calorie alternative! Try it with an apple, in oatmeal or baked goods, or in salad and stir-fry dressings! A 4 tablespoon serving of this powder consists of:
- 16 grams of protein
- 4 g fat
- 140 calories