I don't know if I can cut out UPFs without putting on weight.I suspect not..

[SpikyCoconut]

I don't eat meat or dairy, which is a big factor!

I've lost quite a lot of weight recently. I don't own scales, but I've always been a bit podgy around the middle until quite recently.

I've always been into lifting weights, and one I began low carbing I slimmed right down. I have had days off, but at least 80% of the time I avoided sugar, carbs, grains.

Of course this involves UPFs (faux meats etc).

I am quite a competent cook and before I did this I'd use pulses, lentils, grains, veg, to make a lot of great vegan dishes, delicious as well as healthy.

But I was podgy. Slim-ish, but with a bit of a belly, and my muscles weren't visible even though I lifted a lot and ran several times a week.

I worry about the affects of UPFs of course, and now I've been doing this for some time, I feel like I should switch back to a more varied diet.

It's also quite expensive eating how I do now.

But the weight will go back on unless I seriously cut down on portions-and I don't have large ones as it is! I feel so much better physically, I am a lot more confident, clothes hang much nicer, my face is slimmer so I feel much better this way.

Is there any avenue I am missing?

Unfortunately if you are cutting all meat, all dairy, and most carbs from your diet you are necessarily going to have trouble getting enough nutrition from standard sources!

As ever, everything is a balance between potentially conflicting objectives. Try and find foods which although processed have identifiable ingredients, see if you can approximate some of them yourself using nuts etc, and just accept that your choices limit you in certain ways.

Roast tofu, and veg fills me up. Cannellini beans, lentils, quinoa are all pretty low calorie and very filling.
Im not understanding why you’ve switched to fake meat tbh, and how going back to home cooked, high protein, low calorie foods will make you gain weight.

I also dont see how pulses, grains and veg made you put on weight but UPF dont. Have you thought about your home cooked meals? (were you adding alot of high fat ingredients?).

I guess because as soon as I gave up starchy veg, pulses, beans, grains etc and switched to the high protein low carb, it fell off! Why wouldn't it go back on if I go back to it?

I can try tofu only
That isn't a UPF. I suspect I'd get very bored quickly though!

Do you eat eggs, OP? I try to eat low carb when I need to lose a few pounds and I also don't eat meat. Eggs are my saviour. And I eat a lot of lentil dishes but without eg rice.

If you are committed to being vegan and low carb then you can increase the amount of calories you get from fat (basically, keto, which is not all about protein despite what some think). So you add a lot of coconut oil and extra virgin olive oil as well as flaxseeds (grind them yourself, you can also make a 'bread' with them which you can top with nut butter). Stay away from UPF butter substitutes though.

No, sorry, I should've included that in the OP!

I have and use flax. I'll have a think about how I could use that instead of what I eat now. I do use oils and seeds already.

Thank you. That is one feasible idea I could use instead of processed meat subs.

What are you eating now? Could you UPF versions?

I wanted to see if lower carb made me lose the weight and make me look more toned. And it did.

Honestly, your diet is already quite limited. I wouldn’t worry about UPFs. I would focus on lots of whole foods - eggs, legumes, vegetables, fruit, nuts, but don’t stress about a bit of quorn or tempeh or tofu.

If you want to lose weight on a vegetarian diet though, the key is almost certainly going to be exercise. And if you haven’t already done it, cutting out alcohol.

I add more fat now! I was eating things like dahl, bean casseroles, bean salads, quinoa, home made bread and soups, roast veg 'pizzas' (again home made, hummus instead of cheese!) A lot more variety and a lot more wholefoods.
Vanity prevailed I guess. But I don't want premature death or ill-health either. 😆

Exercise really doesn't do much for weight loss IME.

I haven't cut alcohol out totally but I've cut down a lot and switched to less sugary options.

And I've cut out fruit (I didn't eat a lot of it anyway as I'm not a snacker!) And starchy veg.

I’m similar in that when I avoid UPF I don’t get enough protein and then my hunger increases, so it’s tofu and tempeh all the way!

What do you mean, sorry? Perhaps I'm being daft but I don't understand 🙂

I feel your pain and it gets harder as you get older. It is finding the right balance. I find that if I have a large salad at lunch time with homemade salad dressing with mustard, cider vinegar and olive oil it seems to fill me up. I think it is the oil. (Read the benefits of olive oil). With hummus, lettuce, sweet corn, peppers, potatoes etc. Also make a big ratatouille which lasts a few days. You don't mention whether you eat fish? Salmon is very filling. With ratatouille and veg. No need for carbs.

Thank you for your empathy and understanding.
No, I don't eat any meat at all. Stopped aged 11! So definitely not something I'll be okay with doing now.
The rest sounds good though
Maybe if I do a slow transition and then I can see what happens.