Vegan lifestyle and weight loss

Question
Dear Kimberly Tessmer,
Hello! How are you today? I had a question concerning weight loss when one has already adopted a vegan way of eating. I realize (from all the books and articles I've read) that it is healthy for everyone to base their diets more around fruits and vegetebles rather than anything else (one of my main reasons for becoming vegan).  However, I believe that the way I am currently eating is not benefiting me in any way.  Since I am relatively new to the vegan lifestyle, I'm still not entirely sure about what I can eat - I'm constantly eating the same things every day.  I'd love to have a bit of variety in my diet, but also be able to drop some of the extra weight I've been carrying around from typical college student eating.  

I am curious to know what my average caloric intake should be and if it would be a good idea for me to sign up with an online calorie tracking program (I'm currently signed up with MyFoodDiary.com, which not only tracks my calorie intake but also tracks my measurements, weight, water intake, and gives me an "If everyday were like today..." section).

In case you need my body statistics:
Height: 66"
Weight: 138
Age: 21
Bust: 35"
Natural Waist: 26"
Hips: 38"

Please do let me know if you need any other information!

Thank you so very much!

Sincerely,
Jennifer

Answer
Jennifer,
I would need more information and would actually need to be working with you to suggest a calorie level.  In GENERAL around 1200-1400 calories is a weight reducing plan.  Though that depends on your level of activity.  The more active you are the more calories you need.  It would also depend on any health problems, etc...  

An online calorie tracking program is fine if that is something you want to do and something that will help you.  If it motivates you and helps keep you on track than it would be a good thing.

As far as a vegetarian diet goes, if you plan to eat this way and still get everything you need than you need to take the time to learn correctly what a healthy vegan diet should consist of.  Eating a variety of food is essential on this type of diet to ensure you are getting nutrients from a variety of sources!  I would recommend having just 1-2 meetings with a registered dietitian who can start you on the right path.  There is a lot to learn about eating a healthy vegan diet.  You can find a dietitian at www.eatright.org.  
You may also want to check out some of these sites:
http://www.vrg.org/
http://vegweb.com/
http://vegetarian.about.com/
http://www.vegetariantimes.com/
http://www.goveg.com/

You are going to have to do your research if you want to eat a vegan diet and do it the right way!!
Kim Tessmer, RD LD
www.Nutrifocus.net

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