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From:	Ryan (71.238.189.52)
Subject:	Re: Excessive weight gain during tranistioning -how many calories should I be consuming?
Date:	July 18, 2012 at 1:50 pm PST

In Reply to: Excessive weight gain during tranistioning -how many calories should I be consuming? posted by Kate on July 16, 2012 at 10:40 am:

Stick to only fruits and greens.

Fruit should be predominantly tropical (based on our human heritage)-bananas, mangoes, papayas, watermelon, pineapple, etc. They should be eaten whole, from the flesh and not juiced. This will provide you with the bulk of your calories and vitamins, and a good amount of minerals. Aim at getting more than 90% of your calories from fruits.

To balance out the fruit you need vegetables, predominantly tender leafy greens and salad greens, such as various lettuces, spring mix, baby spinach, baby bok choi, etc. They should also be eaten whole, not juiced. Do not add any oils or oil-based dressings or vinegars, as these are not whole foods. They are concentrated fat sources or irritants which are not found in nature. You can add non-sweet fruits (tomatoes, cucumber, summer squash) and vegetables (carrots, broccoli) to your salad for variety. Aim at getting at least 2-3% of your calories from leafy greens, but 5% (more or less) is optimal. As an example, one large head of lettuce or one pound of spring mix or one pound of spinach give me 5% of my calories when sedentary, but less if I am more active, in which case I will eat a little more. So a rule of thumb might be 1 large head or one pound of other greens per 2000 calories. It may take time to develop a taste for plain greens, as our tastes have been perverted by agricultural and industrial foods.

Fruit and leafy greens in the correct proportions are all that is essential to a healthy raw vegan diet. I go for long stretches eating only fruit and leafy greens, and only eat raw nuts very infrequently.

If you eat as I have outlined above, and you eat until satiated, and you eat it correctly (with gratitude and thanks, peacefully, relaxed) and assimilate it well, you should not have any dietary problems.

I prefer the simplicity of eating the foods as nature provides them, and one type of food at a time (monomeals), with a rest between meals. This way the food digests and is absorbed easily, and you develop a keen taste for each food. You may also tend to eat less. Also, do not distract yourself when you eat (with TV, the internet or computer, music). Find a quiet place to sit and enjoy your meal.

I advise against counting calories. If you must monitor your weight, do so by weighing yourself once each week (NOT EVERY DAY). It is normal for weight to fluctuate by several pounds from day to day. At the end of the week, if your weight is higher or unchanged, remind yourself that you must be mindful and stop eating when you are full. Your body gives you clear signs (fullness, change in taste) for when you should stop eating, but you may need to learn to recognize those signs.

Hygienic fasting may be an option, but if you do not learn how to eat correctly you will just gain the weight back after the fast, so why not just try to correct how you eat?

The bottom line: mostly fruits eating only one kind at a time (monomeals) and waiting between meals (at least an hour), one to two heads of lettuce or one to two pounds of greens eaten in one or two meals. Take your time eating, chewing your food thoroughly. At each meal eat as much as is necessary to satisfy you, and eat as many meals as you want as long as they are spaced apart. Learn to listen to the signals your body gives you to stop eating. Pay attention to the taste of your food. Eat in a peaceful setting, without distractions or entertainment. Weigh yourself infrequently (such as once per week), and accept that your progress may be slow at times. Continue getting exercise, and make sure you get plenty of sun exposure, clean air and clean water (distilled water or spring water). Above all, stay positive! Good luck!

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