How can I maintain my weight as a vegan?

[Debbiexoxo]

Well I have been a vegetarian for 3 months after watching a poor rat get killed and crushed to death by someone before my eyes and I decided that I want to be a vegan after watching the EARTHLINGS on how they kill animals in the slaughter house but since I have given up meat and all diary products how can maintain my weight. I am 15, 5'2 and 110 pounds and I like my weight the way it is and I don't want to get thinner. What kinds of food and vegetables will give me the energy and fat to survive.

I literally cried watching this video

[Takada]

Different people gain weight from different things. Try eating more fats. If that doesn't work, switch to more carbs. Then more proteins etc. I, for example, gain weight from a diet higher in fat.

Also, track your calories on Cronometer. com. It's easy to under-eat on a vegan diet, since the food has a higher water content. Go to reddit. com/r/vegan for any other questions you have, they're awesome.

xxx,
A fellow vegan.

[Debbiexoxo]

How can I eat more fat and what can of vegan food has fat

[Bysshe]

Nuts, pepitas (pumpkin seeds), avocado, some margarines (if you eat them).

[Takada]

Legumes, tofu, nuts, seeds, avocado, and olives.

[BuchitaBuchys]

Avocados. Nuts, seeds, oils. Eat carbs like rices, grains cereals. Starchy vegetables like potatoes, corn, peas.

[DodgersGM]

It's honestly not all that different. I mean, you're starting at a healthy weight so as long as your caloric intake is stable you're not going to fluctuate much, if at all.

That said, these are all good sources of energy and micronutrients: avocados, nuts (and nut butters), seeds, beans, and legumes. You can also get a good bit of energy from sweet potatoes, which are one of my favorite foods.

[blondfrog]

I don't know, but one good piece of advice I can give you is that as a vegan since you can't get your b12 vitamins I'd start getting b12 shots if I were you.

[Debbiexoxo]

Thanks :)

[Bysshe]

You can get supplements or food which have B12 added to them, you don't really need to start injecting it...

[blondfrog]

@Bysshe true but injection goes directly to the blood stream which is where your b12 are which is in your red blood cells. You only retain about 20% of the vitamins when taking them orally which is a lot less than you would by injection. Plus folic acid would help too forgot to mention that.

[Bysshe]

Estimate your energy needs from what you were typically eating in a day and try to consume that much energy in a day overall.

Nuts and fruits are good for snacks I find, or maybe some toast. For your meals you could just increase your serving size if your eating a varied diet currently (getting all the nutrients/vitamins you need).

[quinoaflakes]

Eat alllll the vegan food. Seriously. There's no special vegan food that will make you slim or maintain. As long as it's vegan and fit's into your calorie intake, you'll stay pretty lean (:

[Takada]

That's not the intent of this question though. She wants to know how she'll prevent herself from losing weight, not merely how to stay lean.

[quinoaflakes]

Ah. I read the question wrong.

[Theshaft169]

Lmao.
I don't eat rat either. But you don't see me starving for protine or eating tofu

[Anpu23]

It's still calories in, vrs calories out. A good mix of carbs and proteins (nuts and rice are often paired)

[Attractive_Guy]

Probably just nuts and said oils. Nuts are fatty.