Hunger/Shakiness Issues

[Beaners]

Hi there -

I've been attempting to go vegan for awhile now (almost a year, off & on ...*sigh*), but can't seem to make it through more than a day or two without feeling intense hunger within 2 hours of eating, no matter how much protein-dense, nutrition-packed food I've had. In spite of eating plenty and regularly, ensuring sufficient protein, balancing the nutrition (to the best of my ability) and including a supplement for insurance, the hunger pangs continue, I've also found myself feeling "lighter" and less grounded (almost shaky at times), and suffered my first panic attack in years, recently.

For the record, I'm emotionally stable & well-adjusted, enjoying a nice life with a steady job and wonderful partner. The only thing that's changed is my diet. Healthwise, I enjoy regular, moderate exercise with a mix of interval cardio and weight training.

While I was eating healthfully before, with plenty of fruits, veggies and whole grains, before exploring a vegan direction, I also ate lean animal protein and occasional fish. Up until recently, I'd been continuing to eat free range eggs, but I really want to do this properly and phase out ALL animal products! (admittedly, eggs have been hard as I was eating one or two daily ... while tofu scrambler is a wonderful substitute, I don't want to rely too heavily on soy products as I already eat veggie burgers and other "faux meats" which - in excess - can't possibly be healthy).

Given I may be one of those people who requires heavier, denser protein sources, I'm not sure what else to throw into the mix. Lentils, chickpeas and beans, while tasty, don't keep me full very long, and they don't feel heavy enough either. Finally, I can't rely on nuts because they leave me with itchy skin and a bloated feeling (tho' organic peanut butter on whole wheat toast seems to be alright in small doses).

When I first decided to go veggie, my friends actually laughed, saying "You? The burger and protein queen?!??" Unlike many others, meat never felt heavy in my system; in fact, I craved red meat regularly (didn't care for chicken or other meats, just beef for some reason!), and - to be honest - it left me feeling energized; never heavy or full. Might this be a biochemical thing? Am I one of those "failure to thrive" cases (does that truly exist?), or do I just need to double up on the calories?

At this point, I'm seriously considering consulting with a vegan nutritionist here in town, but wanted to get perspective from some of you seasoned vegans out there first. I KNOW this can be done, but can't silence the tiny voice in my head saying "maybe your body just isn't suited for this way of eating?" Advice, anyone? Thanks!

[lentil]

hi beaners!

I too am a new vegan, ( about 6 months straight from omni)

What’s your fluid intake like? I drink 2 litres plus green/black teas and find this keeps me quite full.

Maybe you’d like to post a typical days meals so we can have a look at it?

[emmacore]

Hi there!

I would definitely recommend seeking professional help. It is always a wise investment to get your vit/mineral levels checked out aswell as some personalised nutritional advice.

I suffered panic and anxiety, feelings of being dizzy and 'just not right' and discovered that it was the contraceptive pill - you might also find it is a non-diet related factor.

Keep at it though - you'll definitely find the balance for you within veganism

[emm7]

hi there,
a few suggestions that got rid of my hunger/anxiety/shakes
-- try eating less fibre (eg more white rice / bread / pasta and less wholemeal) and more fat and more carbohydrates, go easy on the fruit and salad, try pea protein isolate powder made into a smoothie with banana and soya milk
also cut down on the coffee if you drink it!
Suggest seeing a dietician if you keep getting problems and are committed to going vegan,
good luck

[Beaners]

Thanks for your replies. Here's a typical meal plan (warning - it's lengthy & detailed) ...

TYPICAL BREAKFASTS:

upon rising:
• ½ “Vega” Smoothie (chocolate flavour)

later morning (one of the following):

• Tofu Scramble (with nutritional yeast, mushrooms, green onions, tomatoes & soy sauce)
• Veggie or Tempeh burger on 2 slices sprouted flax or 16-grain bread with a bit of spinach & Veganaise
• Veggie hot dog on whole wheat bun with mustard & spinach

(and)

• 1-2 cups baby carrots (and/or)
• 1 cup sugar snap peas (and/or)
• 1 cup baby/grape tomatoes (and)
• Glass of OJ or water

TYPICAL LUNCHES (one of the following):

• Vegetarian sandwich on whole wheat or flax bread (with tomatoes, cucumbers, sprouts, lettuce)
• Spaghetti with Tomato Sauce with ½ cup Lentils
• Whole Wheat Macaroni or Brown Rice Penne with “Chreese” (Road’s End Organics) with 1 cup cubed tofu
• Lentil or Pea soup
• Vegetable and Chickpea curry on white basmati rice (food court items)
• Stir fried Broccoli, Cauliflower & Tofu in curry sauce with chow mein noodles (food court items)
• Portabello Mushroom fajitas with grilled veggies on tortillas (neighbourhood restaurant item)

SNACKS:

• Assorted fruit (2-4 servings/day)
• Sprouted “Squirrely” Bread with organic crunchy Valencia peanut butter
• (very occasionally - mixed nuts – almonds, walnuts, brazils and sometimes trail mix with dried fruits; too many nuts don’t agree with me/cause occasional itchy skin & bloating)

TYPICAL DINNERS (one of the following):

• Any of the above lunch items I haven’t already had that day (e.g. veggie/chickpea curry, tofu/veggie stirfry, lentil, barley or pea soup or spaghetti with lentils)
• Veggie “cutlet” or other soy-based faux meat item
(and)
• Large green salad with green onions & mushrooms with vegan “caesar”-type dressing (made with cold pressed canola & flax oils) (or)
• Frozen veggies (assorted) – microwaved and served on side (or)
• Shredded hash browns prepared in olive oil

EVENING SNACKS (one of the following):

• Frozen blueberries, strawberries, banana and orange juice with Vega Smoothie Mix (usually makes 2 large glasses – contains hemp & pea protein, 14 grams total)
• Bowl of organic cooked oatmeal with 2 packets Splenda and cinnamon
• Bowl of cold cereal (other multigrain-type) with 1 cup unsweetened almond milk
• Bowl of pineapple chunks, strawberries or an apple

OTHER BEVERAGES:

• 1-2 cups of coffee (3-6 teaspoons added sugar total/day)
• 1 cup of tea (with almond milk)

I drink plenty of water (at least 3-4 large glasses during the day at work, then another one or two in the evening/before bed). As for alcohol, I enjoy a couple of glasses of red wine or beer on weekends, but not generally duringthe week.

SUPPLEMENTS:

• 1 basic Multivitamin
• Calcium/Magnesium/Vitamin D - 2x/day (333 mg/167 mg/133 IU)
• Vitamin B12 (50 mcg)

FYI, I'm 5'6", average 142 pounds, tend to build muscle easily. Perhaps it'll just take some time for my body to adjust to this new way of eating? Maybe it's psychological, feeling like something is missing or fearing a deficiency or problems where none exist? I realize the mind can have a HUGE effect on the body ...

Thanks again for taking time to read this and offer up your advice.

[emm7]

just a question for you, do you use artificial sweeteners because they can make some people feel ill and can also disrupt your body's hunger signals.... so that you feel hungrier.... Artifical sweeteners can also give some people unpleasant symptoms in the digestive system!

For an experiment you may want to replace all of the artificial sweeteners with normal white cane sugar, or Agave Syrup ( natural sugar syrup from a cactus plant, tastes like white cane sugar but has a low glycaemic index) for a week and see if that helps ....
You can get Agave Syrup from the health food shop and it's cheaper than maple syrup.

IMO ordinary sugar is better for your health than artificial chemicals that have been cooked up in a lab and are based on chlorine!

Also from my personal experience I recommend eating plenty of Bread, Oats, Grains, Rice and Pasta as it looks from your menu like you don't have them all that often, you could try including them at every main meal for a week and see how you go....... If I eat too much fruit instead of bread etc... (more than about 3 pieces of fruit a day) I can feel a bit hungry / dizzy.....

[lentil]

wow beaners, you've got what seems to be an excellent diet here!

have you tried upping your portions?

and how active are you?

[Beaners]

Thanks guys for your great advice!

I HAVE used Splenda a few times, but never more than 2 packets in a day (usually in oatmeal because I put sugar in my coffee & tea and don't want to overdo). I'm familiar with Agave nectar but can't always find it at my usual grocer, so tend to rely mostly on white sugar for sweetening.

(BTW, I had a reaction to aspartame years ago and never go near the stuff!)

I do think perhaps this has been a case of simply not eating enough (having cut out entire "food groups," I guess it's important to offset that with sufficient plant-based food). Plus there's that psychological aspect, fearing I'm somehow missing vital nutrients and afraid I may not thrive on this eating plan.

Since posting, I've been eating more of everything and so far haven't noticed anything weird, so we'll see how it goes. I'm eating the "Vega" brand energy bars and enjoying the "Whole Food Meal Optimizer" and trying to ensure I eat frequently.

Thanks again for your input!

[lentil]

good to hear beaners!

[xbojanx]

Free your mind and the body will follow

[xrodolfox]

You might've nailed it. Eat more.