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RUSSELL_40's Photo RUSSELL_40 Posts: 16,826
11/12/13 12:01 P

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You might want to look at the calories per serving, and check the glycemic index rating for the vegetables you eat.

If you are eating salad greens, they are under 20 calories per cup. You won't eat too many calories that way. Tomatoes, green beans, mushrooms etc. are very low calorie too. There are a few high calorie vegetables that you will want to limit, so you do not go over on calories, but for the most part, vegetables are awesome, and probably healthier than anything else you plan to eat. I would up the veggies, and cut elsewhere. Unless you are eating over 15 servings a day, the problem isn't vegetables. The lower glycemic veggies tend to have less calories, and spike blood sugar less. You might want to limit potatoes, peas, corn, and beets, for either blood sugar control, or calorie control, but that is up to your needs.

Fresh veggies will be healthier, and lower calorie than canned.

Vegetables are not going to be the reason for your weight gain, or lack of weight loss, most likely, and even higher calorie veggies, may not be the problem. It may be the rest of your diet. You want your plate to be 50 % vegetables, so enjoy the veggies, and cut calories elsewhere.

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AZULVIOLETA6's Photo AZULVIOLETA6 SparkPoints: (57,198)
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11/11/13 5:09 P

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Yes, 4 kilos is way more than what would be normal variance for most of us. That is nearly 9 pounds!

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RENATARUNS's Photo RENATARUNS SparkPoints: (3,716)
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11/11/13 11:34 A

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Nirerin, while I agree with you mostly, let me just point out that 4 kilos is 8 pounds, not 2. This likely is a real gain, not just water.

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NIRERIN Posts: 11,856
11/10/13 7:13 P

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if you weren't accurately tracking then how did you know that you weren't eating enough? the thing about tracking is that if you aren't doing it accurately, you may as well be measuring it in pearls or some other nonsense measure. so tracking as accurately as you possibly can is going to tell you more about where you are and what you should do.
there is a certain normal variance in your weight and 4 kilos is well within that range. if you weren't eating lots of produce before, odds are you had less of them in your system at a time. if you have significantly increased the amount you eat, that means more produce is being processed in your body at a time, so you might just weigh that extra 2lbs until you actually lose some weight.
it's also likely not the additional fruits and veg, it's the base part of your diet [yes, i use the primary definition of the word, which is simply what one eats] that needs changing. let's pretend you need to eat about 1400 cals a day to lose. if you were eating 1200 cals before and you added in 400 cals of produce, then you're eating about 200 cals more than you need to lose. it's not that it's the produce, it's that you likely need to adjust some of the other things you were eating in the first place. again, that's really hard to say without accurately tracking. and sometimes part of accurately tracking is realizing that if you're saving 100-200 cals a day for treats you may be having more treats than you planned on. in other words, you decide to have a fancy 200 cal coffee drink in the morning, but by the afternoon you forget that you had the coffee drink in the morning so you spend those treat calories on your biscuits. then you forget that you already spent your treat calories so you have 100-200 cal dessert at dinner. and so you're keeping your treats to what you want them to be, you're just having too many of them because you aren't paying attention to the big picture. so while you kept your treat choices to the right range you managed to accidentally spend 200-400 cals more than you planned. so many people have this sort of budgeting issue.
and even just writing it down tracking can help you. tracking servings of food would as well. because you could just make a little chart so you could cross off your 1 sweet, 2-3 protein, 2-3 dairy, 3-5 fruits, 3-5 vegetable and 6-11 grain [or whatever you decide you want your breakdown to be]. you would have to spend some time learning what serving sizes are of each of those things, but once you know you can just tick off. so if your so made an omelet with a half cup of cooked veggies and a piece of toast for breakfast, you could mark off a protein, a veg and a grain for the day. and if you had your biscuits you could mark off a sweet or a grain depending on what's in your biscuits. and just looking at what you're eating written down in one place like this might be the help you need. and sharing what exactly it is that you're eating could help you get better suggestions as well.

Edited by: NIRERIN at: 11/10/2013 (19:18)
-google first. ask questions later.

AZULVIOLETA6's Photo AZULVIOLETA6 SparkPoints: (57,198)
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11/10/13 4:42 P

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It all adds up. Even tracking which is slightly imprecise is better than no tracking at all.

I can easily gain weight by eating too much fresh fruit. I try to limit myself to one a day, two pieces/servings at the most. Fruit has a ton of carbs--good carbs, but carbs nonetheless.

Dances: salsa (standard/LA), casino, rueda de casino, cumbia Colombiana, bachata, mambo, cha-cha-chá, merengue, reggaetón.

Currently learning: Mexican cumbia, danzón, Cuban rumba

Dances to Learn in the future: flamenco, tango Argentino, samba, belly dancing, bhangra, ballroom rumba


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JULE1015 Posts: 104
11/10/13 1:19 P

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I was on a food program for eight years that REQUIRED I eat 16 ounces of veggies for lunch plus 24 ounces for dinner. Starchy vegetables, except squash, were limited. I lost 80 pounds.
I did experience some bloating, but nothing serious. Other people on the same program had more trouble dealing with the bloating.

I don't follow that program anymore, but I do still eat a lot of veggies every day.


EMMA1214 SparkPoints: (3,081)
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11/9/13 2:25 P

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The point was to be healthier, not to loose weight. I figured the two would go together but it was initially to be healthier and have more energy.

As mentioned I think I mentioned I don't cook the veg in fat/butter/oil. I like to actually taste my food not just the spices/butter...

ALGEBRAGIRL Posts: 1,662
11/9/13 1:41 P

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'So I'm eating plenty of fruit and veg but I've put on about 4 kilos in a month! '

How much fat do you have in your diet? Putting butter, margarine, or oil on a vegetable is adding fat. So, if fat has 9 calories per gram and carbohydrate and protein each have 4 calories per gram, what's the 'heavy hitter' here?

Also, where's the focus? You say you're not tracking. Then you probably can't see in black and white where the calories are concentrated in your daily diet, which carefully kept logs would show. You'll be going around in circles coping with a problem if you lack data - and calorie counts are data.

DROPCONE Posts: 1,527
11/9/13 12:17 P

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Even if you are not the one cooking, you can still make estimates and exercise portion control. Good luck!

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11/9/13 11:57 A

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No such thing as "too much" with high-water-content veggies like peppers, cucumbers, tomatoes, etc., as long as they are not dressed or cheesed or oiled. You simply couldn't eat enough of these to harm yourself in any way. You'd be stuffed first.
Very hard to get "too much" of things like broccoli, cabbage, and greens. Again, unless they're covered in butter or bacon fat or something.
I don't consider the starchy ones to be vegetables either, so yes- VERY easy to get too much of corn, peas, carrots and other dense starchy vegetables like root veggies. And avocado and coconut can add up fast in calories because of fat content. Eat them all, but in moderation.
The most convenient and easiest to prepare and eat will always be the least good for you, unfortunately!

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11/9/13 9:07 A

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I wasn't aware of that thanks! Was a mix on peas, corn, green beans and broccoli, with preference to peas and corn cos it's easier

MISSRUTH's Photo MISSRUTH Posts: 3,423
11/9/13 6:39 A

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Yay for tracking!!

A lot of people count things like potatoes, sweet potatoes, corn, peas.... as vegetables. But they're high in starch, and therefore more calories. I think of those "vegetables" as more like grains instead. Easy to rack up a whole bunch of calories in a day, if you eat large quantities of those. A serving is 1/2 cup. Not all that much, on a large plate. Easy when eyeballing it, to be eating more than you think. Fruit, too. Yes it's good for you and a healthier choice than say, ice cream. But a serving of fruit is around 80-100 calories. Eat 5 or 6 servings of fruit, and you've used up a third to half your calorie allotment for the day.

Any time my life changes drastically-- more sitting instead of moving around, for my job-- I re-evaluate my calorie range and adjust things accordingly. Honestly (for me anyway) the Tracker has been the absolute number one most helpful thing. I'd have to say measuring cups and a food scale are the second most helpful things.

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11/9/13 5:25 A

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I've been cooking the veg by steaming, no butter or spices.

Started tracking again today :)

SETTIMIA's Photo SETTIMIA SparkPoints: (68,572)
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11/9/13 2:30 A

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I try to eat a variety of vegetables, but I guess portion still needs to be taken into account



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BARBARACZOR SparkPoints: (3,912)
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11/9/13 1:28 A

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I'm just wondering how the vegetables are being prepared..Sometimes people sautee them and don't account for the oil or butter used...That can be adding extra calories.

DIETITIANBECKY's Photo DIETITIANBECKY Posts: 26,579
11/8/13 4:24 P

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Tracking is the only way to tell about calorie intake, nutrient intake, food group intake.
This is the record you need to determine "where the extra calories" are creeping in.

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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (128,536)
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11/8/13 4:15 P



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Rather than eating the biscuits, take some healthy snacks instead. They are easy enough to carry. A small amount of dried fruits (like apricots, dates, prunes, figs), and/or nuts are great. They are there IF you need to nibble, and also have healthy nutrients. Taking a hard boiled egg is also a great filling snack earlier in the day (re food safety issues)

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11/8/13 3:47 P

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Peas and corn, thanks !
When I say biscuits I mean a small packet with roughly 150 calories, supposedly a healthy style of biscuit, not something dripping in chocolat :P

RUSSELL_40's Photo RUSSELL_40 Posts: 16,826
11/8/13 3:29 P

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Vegetables can be consumed too much, especially peas and corn, which are high in calories.

However, I would suspect the biscuits before I blamed any vegetables.

"We can't solve our problems with the same thinking we used when we created them "

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“Whether you think you can, or you think you can't--you're right.”

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11/8/13 3:28 P

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Thank you :) it's probably my lifestyle change from being on my feet working all day, and walking too and from work, to sitting studying but I wanted to check about the veg as I thought I was eating healthier! Il try eating less fruit and tracking again :)

RENATARUNS's Photo RENATARUNS SparkPoints: (3,716)
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11/8/13 3:17 P

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You don't think an extra packet of biscuits per day, plus extra fruit and vegetables, could result in gaining weight if nothing else is changed? I think you should probably track again for a week or so and find out. Maybe I'm reading you wrong, but it seems you almost think that if you eat extra fruit you can eat extra sweets as well and somehow cancel them out or something? That's not the case. Both add calories.

That said, it's hard to say that any amount of vegetables could be too much, outside of maybe a few people with extremely disordered eating. Assuming your daily calories have in fact gone too high, it's unlikely to be the vegetables that are the major culprit.

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NICGIANNI1 SparkPoints: (54)
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11/8/13 3:13 P

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I never thought one could ever eat too much vegetables. In the food world, there are foods that are calorically dense--butter and others like cucumbers that are not. I think because you have not eaten vegetables in a while is why your stomach was bloated--your body getting back into rhythm. Good for you.
You may be up a little because you are eating too many fruits because some can loaded with calories--avocado. Please try to eat less. I wish you luck.

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11/8/13 3:07 P

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Hi all, so I've stopped tracking my foods as I find it inaccurate as I don't cook my partner does and just decided to try eating a lot more fruit/veg after realizing I really don't eat enough! So I'm eating plenty of fruit and veg but I've put on about 4 kilos in a month! Am I eating too much of it?? At the start I had a bloated tummy which I was told was normal as I hadn't eaten veg in ages (preferring salads in the summer which are easier up digest) kinda expected my weight to go down with my tummy but it hasn't...
Any advice is welcomed! Thanks

I should properly mention I've started Uni (23) so my diet had changed and even tho I'm having a packet if biscuits extra I'm eating more fruit too so I didn't think it would make a difference...

Edited by: EMMA1214 at: 11/8/2013 (15:10)
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