How To Start A Vegan Diet For Beginners

Vegan Diet For Dummies

      The vegan diet has become incredibly popular. More and more people are deciding to become vegan for ethical, weight loss, environmental or health reasons.

When you're just starting out on the vegan diet, there can be many challenges. There are so many resources and so many ways to approach this transition! You may feel lost in the sea of great information on the Internet.

What Is the Vegan Diet?

Veganism is defined as a way of life that seeks to exclude all forms of exploitation and cruelty to animals, whether for food, clothing, or any other purpose.

The vegan diet does not contain all animal products, including meat, eggs and dairy.

People follow the vegan diet for different reasons. These typically range from ethics to environmental concerns, but they can also stem from a desire to improve health.

The vegan diet focuses on plant-based foods and beverages and excludes all animal products. Its purpose is to eliminate the use and destruction of living things.

While vegetarians still eat dairy and eggs, vegans eliminate all animal by-products and foods that involve animals in their processing methods. Meat, poultry, fish and dairy are removed from the plate and replaced with vegetables, fruits, nuts, legumes and whole grains.(eating well)

Many people apply its principles beyond food, avoiding clothing, makeup, personal care items, drugs, and entertainment options that exploit animals or use animal products.

We should also note that a vegan diet is not necessarily a low-carb or low-fat diet. It's about chopping the meat, not the macro.

Prepare Yourself for Vegan Diet

When you've decided to go on a Vegan Diet, do a little research and prepare yourself. What kinds of foods should you focus on eating? After all, the vegan food pyramid is completely different from the conventional pyramid you think about in school.

I absolutely love this vegan food plate concept by RD B. David and V. Melina.

Of course, studying never stops. Once you've stepped on the plant-based path, slowly expand your knowledge. Whether it's discovering new cooking techniques or learning about cruelty-free cosmetic brands – keep educating yourself! Here is a roundup of the best vegan apps that can also help you get started and make your life easier.

You've stepped into a new and exciting journey with lots of new discoveries ahead

What do vegans eat?

Vegetables. If the "vegan" section of "vegan" doesn't explain it.

Nuts. Meet your new primary source of protein.

Fruits. There are no limits on natural candies.

Tofu and tempeh. There are plenty of tofu recipes that aren't boring out there.

Nuts and grains. So. Lots. Almond. Butter. And don't forget the cashews — they'll be a staple for providing a creamy consistency in dairy-free dishes.

Vegetable oil. Cold pressed is the best. Avocados will also become your friend.

Seeds. Experiment with varieties beyond your regular bread, pasta and rice. Consider quinoa, freekeh, couscous, farro, and barley.

Natural sweeteners. Honey is not allowed (you know, bees), but you'll sweeten life (in moderation) with coconut sugar, maple syrup, and agave.

To increase your vitamin intake, mineral absorption, or gut health, add fermented foods such as seaweed, kimchi, sauerkraut, and miso paste, plus sources of vitamin B-12 (such as nutritional yeast, which adds a cheesy flavour).

What's prohibited?

Animal protein. Beef, pork, poultry and seafood are all not on the table.

Bee products. Sorry honey.

Dairy. The cashew “mac and cheese” and almond milk latte awaits.

Eggs. Scrambled knows just as well — don't worry.

Animal fats and oils. Be careful — lard and fish oil can sneak into the most unlikely of places.

Beware of B12

Vitamin B12—a vitamin that helps turn food into energy in our bodies and aids brain function—is found mainly in animal foods, such as meat, fish, poultry, eggs and dairy foods. People who follow a vegan diet can get some B12 from fortified cereals or energy bars, but should talk with their doctor about taking supplements. The DV for Vitamin B12 is 2.4 micrograms for a typical adult.

Pump Up Your Iron

Animal proteins such as meat and chicken are the best sources of iron, which is another important nutrient for vegans to pay attention to. Vegans can still get this mineral from beans, legumes, and green leafy vegetables, but iron from plant sources (non-heme iron) is not as easily absorbed as it is from meat sources (heme iron). To get the most out of plant-based iron, eat iron-rich foods with foods rich in vitamin C, which helps increase absorption, and not with calcium-rich foods, which can hinder iron absorption.

Vegan Diets Can Help You Lose Weight

Vegans tend to be thinner and have lower body mass index (BMI) than non-vegans.

This may explain why more and more people are turning to a vegan diet as a way of losing excess weight.

Part of the benefits associated with vegan weight loss is explained by factors other than diet. This might include healthier lifestyle choices, such as physical activity, and other health-related behaviors.

However, several randomized controlled studies, controlling for these external factors, reported that the vegan diet was more effective for weight loss than their diet. Interestingly, the weight loss gains persisted even when a whole-foods-based diet was used as the control diet.

This includes diets recommended by the American Dietetics Association (ADA), American Heart Association (AHA) and National Cholesterol Education Program (NCEP).

What's more, researchers generally reported that participants on the vegan diet lost more weight than those following the calorie-restricted diet, even when they were allowed to eat until they felt full.

The natural tendency to eat fewer calories on a vegan diet may be due to a higher intake of dietary fiber, which can make you feel more full.