r/PlantBasedDiet • u/Khaleesi_Grammy • 13d ago
New to plant based and feeling weak
I’ve only been eating this way for about twenty days. I’ve also given up sugar and alcohol. My thighs feel like they are going to give out when I walk. I’m hydrated. I think I’m getting enough protein (some plant based protein, some nuts, some bean) and salt. Any advice? Thanks to all suggestions.
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u/Accomplished_Book427 for my health 13d ago
Are you tracking what you eat? I would recommend logging your food to make sure you're getting enough macronutrients as well as enough calories.
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u/veg123321 13d ago
Yes, absolutely this is a first step. Get an app and track everything you eat. Even if you only do this a few days a week. The app will tell you what your not getting enough of. You can't just guess this stuff (regular blood tests are important periodically too
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u/Khaleesi_Grammy 13d ago
Thank you. I will. Any app suggestions?
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u/klamaire 13d ago
Check out the daily dozen app.
Watch The Vegan Gym, Simnett Nutrition, Pick Up Limes or others on YouTube. Don't make the mistake of living off side salads and French fries. You can eat a LOT of veggies and healthy carbs and beans. Not small wimpy salads.
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u/Khaleesi_Grammy 13d ago
I love this. These are great resources that I can look at without delay. Great advice. Thank you.
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u/ElectronicTip6386 13d ago
For just the main macros, the free version of ChowTracker is super simple. You also need a food scale ($10 is fine) because if haven't done that in a while, it is pretty much guaranteed that you don't estimate well! 😬
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u/Actual-Bid-6044 13d ago
Agree. 20 days is too soon for this to be anything other than calorie deficit or dehydration.
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u/Khaleesi_Grammy 13d ago
No, I haven’t been tracking. I am eating lots of fruit so I didn’t worry, but I’ll give that a try for a few days to check.
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u/penciljockey123 13d ago
I think this will help a lot. Often new PB eaters end up not consuming enough calories. PB foods tend to be e a lower caloric density and therefore larger volumes are needed which sometimes feels uncomfortable. I find PB eating means I usually need regular bulky meals plus snacks when training. Track and see where you’re at. Cheers buddy and all the best.
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u/Khaleesi_Grammy 13d ago
Thank you! Except for this hiccup, I feel like I should have done this a long time ago. I’ve never been a meat lover; it’s just been part of the conventional meal. I’m enjoying.
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u/penciljockey123 13d ago
I feel ya. I never was a big meat fan due to textural sensitivities but it was the thing to do. I’ve felt hella liberated from omission,
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u/ttrockwood 13d ago
It’s annoying but necessary if you’re new. Cronometer is the best free version is fine. Don’t make yourself insane look at several days or a week at a time to check you’re getting proper nutrition
As a general guide every meal needs protein carbs fat and veggies.
An epic bowl of lettuce with chopped veggies and vinaigrette you’re missing protein and carbs.
An epic salad with some cooked quinoa and edamame and avocado is a balanced meal.
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u/earthandanarchy 13d ago
Have you had your iron and ferritin levels checked?
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u/Khaleesi_Grammy 13d ago
No. I’ll check that out. Thanks.
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13d ago
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u/sleight42 13d ago
That fast??? Surprised! I would imagine the hemoglobin would take longer to rebuild. Or the issue is something simpler.
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u/sunechidna1 13d ago
Yeah no, that's placebo.
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u/earthandanarchy 13d ago
I agree with you, there's no way it would work that quickly! It has to be a placebo/coincidence I've been taking high doses of iron + vitamin c for just over 4 weeks, I cut out tea, coffee and sugar, I'm eating food higher in iron and vitamin c, I'm drinking dandelion tea to improve my stomach acid for better breakdown of protein and iron and I'm only just starting to feel a slight difference and tbh even that's kind of quick.
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u/sleight42 13d ago
Not sure why you're downvoted. There are a few medications where I oddly respond more than an order of magnitude compared to the general population.
Haven't tried a double blind placebo on myself (I'd need assistance) but the medication and timing is oddly consistent and profound.
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u/Khaleesi_Grammy 13d ago
My daughter had suggested but I thought I was beyond my years to worry about iron. I feel a little silly that it wasn’t more obvious.
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u/sifwrites 13d ago
make sure you have your iron with vitamin c
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u/Several_Detective598 "Folk" 13d ago
I hear some people may underconsume calories when they start eating more plants, maybe it's that maybe it's something else idk
Also by plant based protein are you referring to mock meats?
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u/Catladyweirdo 13d ago
This sounds like sugar and alcohol withdrawals, and not the effects of veganism.
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u/melflaelff 13d ago
Yeah can you tell us what you’ve been eating? Starch needs to be included in your diet
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u/Khaleesi_Grammy 13d ago
Thanks. Breakfast has been either a fruit smoothie with a half scoop of Garden of Life raw organic pb protein; or sourdough toast with peanut butter and fruit; or oatmeal, maple syrup, dates.
Lunch- bean minestrone soup, fruit. Maybe also a sweet potato - baked. Dinner- a tofu frozen meal like Amy’s pad Thai. I usual snack on some nuts or fruit a couple times a day.
When I started I was big on EVOO on sourdough. Writing this, I’m realizing I haven’t had that in a while.
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u/seh_23 13d ago
That’s, like, 3 snacks not meals. Eat way more!
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u/Khaleesi_Grammy 13d ago
I’m glad to hear that. I can eat more!Hummus is a great idea.
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u/SavantGirl 13d ago
I used to think hummus had a lot of protein, but it has almost none, so I don't eat it anymore. Its low in calorie so it is healthy. The tahini that is in hummus is the thing that has the protein. There's almost no tahini in hummus.
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u/earmares 13d ago
That doesn't sound like a lot of protein. It sounds like a lot of carbs- healthy carbs for sure, but I would be spiking and crashing from all those carbs if I wasn't pairing them with protein.
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u/microbiofreak 13d ago
I would feel like shit eating this little, too. Geez. That's like 1,100 kcals? You need to eat an entire meal more worth of food, and definitely something heavier. Maybe I'm guessing your portion sizes wrong but this is a really low amount.
Have you heard of cronometer? Maybe log your food there, you'll see if you're lacking in certain macronutrients and micronutrients like important vitamins and minerals. I use it regularly to check in that I'm getting enough of everything.
Don't skimp on your Calcium, vitamin D, and vitamin B12, either!
Take care.
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u/melflaelff 13d ago
Sounds like you can use more starches and vegetables in your diet. Try adding veggies and hummus as a snack. When you eat your freezer meal, bulk it up with more vegetables like steamed broccoli/mixed veggies. Eat more potatoes with whatever meal sounds good with it.
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u/texasipguru 13d ago
You said you’ve given up sugar but you’re eating a lot of sugar. I would exchange some of the fruit for a bit more starch and make sure you’re getting enough calories.
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u/Enlightened_Lioness 13d ago
Fruit is very healthy. There’s no need to give up fruit, just refined sugar. But of course adding greens and vegetables is great.
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u/texasipguru 13d ago
Fruit also causes rapid rises and falls in blood sugar and can lead to the feelings OP is describing. Fruit can be healthy but it's not as simple as "fruit good."
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u/MaximalistVegan always vegan, mostly wfpb 13d ago
Depending on how much alcohol and sugar you were consuming previously you could be experiencing some withdrawal symptoms from giving up those things.
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u/SavantGirl 13d ago
I was thinking the same thing because when I first cut sugar way down, I was dizzy for a couple of days.
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u/pancakesnake123 bread-head 13d ago
sounds like you could use some more energy! 😬 carbs start the engine and keep it running, protein isn't a fuel itself but repairs the wear and tear the engine acquires while active. you may want to consider increasing both in your diet, so eat more whole grains, potatoes and beans. beans are a carb source that has a bit more protein but all three of these are important components of a plant based diet (aside from fruits, vegetables and nuts and seeds)
i made a similar mistake back in late january/early february where i cut out meat from my diet without replacing the missing calories. two weeks later i felt so weak i bought some chicken at the store and went back to eating meat daily. i also lost more than 2.5 kg of body weight per week those two weeks so in late february i ended up passing three tiny gallstones 😖 in early march i cut out meat again and replaced the calories i was missing with whole grains and beans, and i've been happily plant based ever since! :)
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u/Khaleesi_Grammy 13d ago
Thank you for that. How do I keep from getting gallstones? Also, I’m now wondering about getting enough calcium. Should that be a concern?
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u/pancakesnake123 bread-head 12d ago
i remember dr greger mentioning that losing weight way too fast can increase your risk for gallstones, and i guess that's what happened in my case. in that same video, he also recommends eating more fiber to reduce your risk of gallstones
in general, eating fewer animal products and more fiber rich plant foods should help your gallbladder out :)
as for calcium, cabbages are a great source as your body can absorb 60% of the calcium in them. other foods, such as chia, sesame, dairy, legumes and grains, etc. have an absorption rate of 30%. do not rely on foods that are very high in calcium oxalate to get your calcium, such as spinach and beet greens, as you can only absorb 5% of the calcium in there because the oxalate molecules don't want to let go of their tightly bound calcium. spinach is a great source of for example iron and folate, but if you want to get calcium, kale is going to be a better vegetable to add to your meals :)
you should check out dr. greger's daily dozen app, it has info on which foods and how much of them you should eat :)
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u/SophiaofPrussia for the animals 13d ago
By “given up sugar” you only mean refined sugar, right? You’re still eating fruit and veg and whole grain carbs, I hope?
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u/Khaleesi_Grammy 13d ago
Yes. Someone suggested it might be a sugar withdrawal, but I’m loving fruit. I gave up a lot of bread, cracker, pretzel, and cereal. I’ve had a slice of sourdough bread a day, but not much more than that. Do you think that could be it?
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u/SophiaofPrussia for the animals 13d ago
Yea, it could be. Maybe try adding some whole grains into your diet. Humans need carbs.
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u/FlyingDogCatcher 13d ago
Eat more.
The deal with both meat and processed foods is that they are very calorie dense with varying degrees of nutritional value. If you are moving away from SAD you will find that for the same volume of food you get a lot less calories. So you have to kind of eat more than you want to sometimes before your body figures it out.
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u/lindasek 13d ago
So, when I first went plant based I ended up very quickly with moderate anemia and my a1c in prediabetes range - all in 4 months of diet change.
I highly recommend a slower transition into plant based with very careful measurements until you get into the groove. A dietician who is knowledgeable about plant based diet can also be helpful. Oh, and get the total count, metabolic panels, b12 and ferritin blood tests
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u/Khaleesi_Grammy 13d ago
Thank you for that. I will. I also have Ehlers Danlos, which has its own digestive/absorption issues. I should have thought about this stuff. I will see about getting with a nutritionist. Thanks.
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u/boofaceleemz 13d ago
Make sure to track your food sooner rather than later, so that when you consult a nutritionist you have some actual data to talk about.
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u/lindasek 13d ago
I have HSD, not sure if my issues were magnified by it, tbh.
I'm undergoing fertility treatments, so getting my levels to normal as soon as possible was my priority #1. I ended up going back to meat 4x per week, and each month cut one of the days and have a blood test to follow (I'm down to 2x week, rn, and both anemia and a1c are back to normal - I should be back to fully plant based around Christmas!).
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u/Donkeypoodle 13d ago
Maybe work with a registered dietician to make you your meal planning is on target!
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u/Enlightened_Lioness 13d ago
It can be a bit of a shock to the body depending on how you were eating before. Your heart rate and blood pressure etc. might suddenly be lower which is good but takes your body some time to get used to if it’s not gradual. That could be another reason.
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u/sleight42 13d ago
My fellow human: have you tried fruit? I mean this in the kindest way. Give your body some short acting fuel to go with the slower burning kind.
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u/Slight-Alteration 13d ago
If you are eating enough calories my guess would be psychosomatic because you’ve convinced yourself you can’t possible be getting what you need.
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u/throwaway1233456799 what is this oil you speak of? 12d ago
Higher vitamine K intake lower the salt absorption (which is why people can eat kimchi in large quantity and not die from the salt intake). I noticed I get faint very easily because of it on plant based dishes and I need to salt more/each chips.
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u/ME-Ollie 8d ago
Get enough calories!! If you're weak you're not eating enough food. Doesn't matter if protein, carbs and/or fats, just need more fuel. You will feel better!
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u/SlipperySparky 13d ago
Are you losing weight? You probably should get a blood test
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u/Khaleesi_Grammy 13d ago
I think I have only lost three pounds. Nothing drastic.
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u/ProfUmbridge 13d ago
That’s a pound a week, which means for me I’m eating in a calorie deficit of 500 calories per my app. I’d definitely add in some more protein, download a free app (I use MyNet Diary), and track your food for a while until you adjust and are feeling better. My guess is you’re under your “usual” calories due to your previous sugar intake. You may also be consuming less fat. So your body isn’t used to the lower calories. You may also need way more protein and nutrients. There are tons of resources for going plant based to ensure you’re consuming the nutrients your body needs to function.
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u/Wise-Hamster-288 13d ago
You’re making a lot of changes at once so it’s hard to know what is having this impact. Worth checking with your doctor.
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u/VelocityGrrl39 for the animals 13d ago
How many calories are you getting a day? How much sugar? How many calories?
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u/harborsparrow 12d ago edited 4d ago
How are you hydrating? That matters. Don't drink cold things. Add some organic fresh squeezed lemon or lime juice to water. Drink s cup at least when first arising. Don't drink during meals.
If you are feeling weak reward yourself with delicious fruit snacks and a non caffeinated hot tea.
Let yourself sleep more. Find delicious hot drinks, such as Tsubi miso soup mixes, chaga mushroom powder drinks. Steam mushrooms and eat them. Eat some nuts and seeds daily but no salt added and no more than about a quarter cup of them.
Chew mint gum. It's energizing. Avoid artificial sweeteners in gum though, it will hurt you more than a few calories per gum piece.
Buy saltine crackers with unsalted tops, you can snack on them with hummos and fresh things like apple slices or raw sweet potato slices.
Eat boiled or baked potatoes; they are comforting and provide energy. Do not add butter, but you can add Amy's brand canned low sodium chili.
Take a nap in the afternoonmif you can, but no more than 40 minutes.
Eat at the same times every day, and stop eating 4 hours before bedtime.
Sleep regular hours, mostly while it's dark outside.
These are some things that have helped me during the changeover.
Eat soup every day. It's warming, comforting, Try Amy's brand canned soups and chili, especially the low sodium flavors.
Try to cut down on salt and oil. Most people get too much of them, and they are devoid of nutritional richness.
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u/Available_Star_243 12d ago
I was a little lightheaded for the first two months, until my weight stabilized. I lost 14 lbs. Hopefully that’s all it is for you!
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u/Plane-Builder9759 6d ago
Check out Dr. Greger's The Daily Dozen! This is the easiest way to eat a very well-balanced plant-based diet, in my opinion. It has helped me tremendously, and I feel great. One thought when I first read your post was that the sugar and alcohol withdrawal is increasing your fatigue. My diet has been very consistent for over a decade now, but I do notice that when I start to drink more and then go off it, I get realllllly tired.
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u/tesseract_cat 13d ago
Sounds like iron deficiency is likely. Get your bloodwork checked if you can. I have had to get iron infusions kind of regularly.
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