Most omnivores think that being vegan is impossible and can't even imagine how they could survive, let alone enjoy life without the typical flavors that have become a habit. They just aren't creative enough! With a positive attitude, a desire to make a healthy change, and persistence in the grocery aisle, it's possible to discover a new (perhaps better) world and reap the many physical, mental, and emotional benefits (not to mention financial savings!).
Step
Method 1 of 3: Doing it the Healthy Way
Step 1. Plan
Just because a vegan diet is low in calories and fat (and definitely cholesterol free), doesn't mean it's healthy. Although it is likely that most vegan foods will be better than the ones we eat. The Academy of Nutrition and Dietetics says that a vegan diet is healthy only if it is developed and planned properly. If you are considering going vegan for health reasons, you may also want to consider organic products. Otherwise, you will be missing out on the vitamins and nutrients your body needs to function. So give the best for your body and do it right.
- Do your PR. What foods do you prefer (which are vegan friendly) to include in your diet? Peanut? quinoa? Be sure to consider whether it's important to leave honey, gelatin, etc. And also whether you want to be a "complete vegan" or just a diet vegan. There is animal fat in the soap, and there may also be leather and the like on your shoes and clothes, etc. Does animal testing bother you? Some products and foods are tested on animals and may be something to avoid.
- Look for information online. There are many sites that help newbie vegans provide recipe information, quizzes, interesting facts, and interactive tools to help you. They will even prescribe a week for you! Take advantage of what you have at home to ensure you are taking part in a balanced diet.
Step 2. Have a physical examination
Visit a doctor and make sure you are in proper physical condition. Tell your doctor about your plans to go vegan and ask if there is anything to consider regarding your medical history. For example, people with anemia should pay particular attention to the adequacy of zinc in their vegan diet. Some doctors don't have enough knowledge about veganism and mistakenly believe that it's unhealthy or that you can't get enough protein or calcium. You only need about 50 grams of protein if you're a woman, 60 grams if you're a man. Calcium needs of 1,000 to 1,200 milligrams depending on age. Humans don't really absorb the calcium in cow's milk, so calcium-fortified plant milk and orange juice are excellent substitutes.
Ask your doctor how to maintain a balanced diet with your new eating habits. They will be able to explain how to obtain the essential vitamins and minerals your body needs to function optimally
Step 3. Explain again why you are vegan
This is a big change in your life, don't just take it lightly like a trend. Pointing out your reasons not only ensures that you don't waste time and effort on something you don't believe in, but also helps you stick with that choice. And answer questions when people furrow their brows at your food choices!
- If there's a special essay, picture, or quote that reinforces your desire to be vegan, print it out and paste it somewhere you'll see it often, like the fridge door.
- If anyone asks, the vegan diet is suitable for all lifestyles (as long as it's done well). Athletes, pregnant women, children, and the elderly can all benefit from a healthy vegan diet. There's no need to defend yourself when the in-laws start investigating. You've learned the science.
Step 4. Learn the science behind nutrition, food and health
You don't have to be a nutritionist or doctor to understand the background to healthy living. Learning as much as you can about nutrition, food and health will be very beneficial for you. You'll be an alternative food expert in no time.
- You'll still get protein if you know where to look. Fortunately, many plants are high in protein: tofu, whole grains, beans, quinoa, and oats all contain protein.
- When you buy soy milk, almond milk, or rice milk, make sure it is fortified with calcium. The same goes for orange juice!
- Avocados, nuts, seeds, and olive oil are good sources of healthy fats. That's important too!
Step 5. Ask questions
True vegans (or friends who share similar interests) can help you on this new adventure. Browse online communities and search for local clubs or groups in your area. The easiest way is to find your favorite vegan restaurant, favorite table, and start there.
The Vegan Society has a great site full of resources, news, and even to help you shop! Talk about an addictive and fun hobby. Who needs Pinterest?
Method 2 of 3: Forming Habits
Step 1. Make it easy for yourself
Make a plan to forgo one type of non-vegan meal per week. Not only will this make lifestyle adjustments easier, but it will also help your body transition as smoothly as possible. Drastic and sudden changes in diet can wreak havoc on your body, especially if you change from an omnivore to a vegan.
Listen to your body and make it easy for yourself. Don't force yourself to change everything at once without guidance. You should know adequate substitutes for certain elements like protein and fat before thinking that lettuce is what you need for the rest of your life. Start by leaving out the meat, then the eggs and cheese, then all the dairy, and then diligently read the ingredient information (some are very sneaky)
Step 2. Know the difference between live food and non-living products that are consumed as food
This is more complicated for vegans than vegetarians. You already know that you can't eat cheese because cows are exploited in an attempt to produce the milk that will be made into cheese, but did you know that most cheese alternatives contain casein, the milk protein? Do your homework and read food labels to avoid accidentally consuming non-vegan foods.
You will soon find that many sites endorse a particular product. Knowing what to look for in the grocery aisle won't make grocery shopping a tedious chore
Step 3. Learn about tofu (and soy products in general)
Tofu is a great source of protein and calcium, and you can cook it in many ways. You'll have to get used to it, especially if you've never eaten tofu before, but give it a try.
Tofu, along with soy or rice milk and other non-meat alternatives, is your best friend in the vegan world. Mention one product, all have versions made from tofu. And it tastes good too
Step 4. Take time to cook
Most of the food sold will be limited, so whether you like it or not, you have to learn to cook. This will give you a better connection with your cooking, because cooking is so much fun and rewarding (your friends and family will eat too). Realize that the taste and experience of your food is just as important as your lifestyle practices and practices. Be creative and choose different types of products and foodstuffs to avoid boredom and not to be monotonous.
There are plenty of free vegan cookbooks and recipes online today that will give you inspiration. Putting your energy and mental faculties into the daily task of cooking vegan meals can increase your enjoyment and satisfaction by retraining your taste buds to enjoy new flavors that may be odd. Who knew that this road turned out to be so exciting?
Method 3 of 3: Staying on the Right Track
Step 1. Keep your balance
If you continue to feel tired or dizzy, there may be something important missing in your diet. It's easy enough to eat the same food day after day, but with a vegan diet, it can't be. Make sure you get enough protein, calcium, iron, vitamins, everything…the list is long.
- Taking supplements is a great idea. A daily multivitamin will make sure you get everything you need. If you have any questions, talk to your pharmacist or doctor.
- No plant is a reliable source of B12 (the B12 found in plants is usually due to contamination with animal waste) and this can lead to a deficiency. You should take a B12 supplement. Deficiency in the best case leads to fatigue/lethargy. In the worst case, it can increase the risk of heart disease and anemia and also cause severe permanent damage to the nervous system. One good tip is to eat B12 fortified foods (check labels) such as yeast chips, cereals, and plant-based milks.
- When you take Omega-3 supplements, keep in mind that most of these supplements are made from fish oil, and are not vegan. Vegan sources of Omega-3 include flaxseed, hemp oil, and walnuts. 1 tsp of hemp oil is enough to meet your daily needs.
Step 2. Reward yourself
After learning how to cope with extreme changes in your kitchen, budget, past, and appearance, reward yourself with new clothes, a vacation, or a new kitchen. You've achieved it!
Step 3. Share your joy
There's nothing more satisfying than a confession that can please everyone's stomach. Treat your family or friends with food that you cook yourself with all the utensils. Be a vegan advocate through positive demonstrations (not push) and help others discover that they too can make the transition from meat eaters to whole, fresh food connoisseurs.
This means that the people around you will consider your dietary needs, so consider theirs as well. Not everyone will be happy to be served a tofu steak. But that doesn't mean you have to include their enjoyment of eating animals in your cooking. When you eat at someone else's house, make sure you bring your own, just in case. Say thank you when they make you a meal or try to cook vegan food, regardless of whether the food is actually vegan or not
Tips
- Bananas can be used to replace eggs in a variety of recipes.
- Do not give up! Persistence even if you fail, or if other people show disgust or discourage you, all that is the strength of your will to succeed and live what is best for you. And don't hate yourself if you fall and eat a cheeseburger or two. Forgive and treat yourself to delicious tofu cheesecake desserts, and the like. Some people want to make vegan their goal and vegetarianism a line they won't cross (Meaning that eating vegetarian is acceptable, but eating meat is wrong).
- Look for vegan versions of your favorite non-vegan recipes so you don't feel lacking. It's easy to find vegan versions of any recipe on the internet.
- Check happycow.net for vegan restaurant options in your city.
- Lots of vegan friendly Asian food. When in doubt, just eat eastern food.
- You can get a vegan sandwich if you choose meatless and no cheese, with lots of vegetables and avocado or mustard.
- There are plenty of vegan sandwich options, so don't worry about sandwiches. Hummus, baba ganoush, peanut butter and jelly/bananas, other than other nuts (almonds, cashews, etc.), other jams such as apple or blueberries. Make sure the bread is vegan.
- Tasting a variety of fresh fruits and vegetables, nuts, whole grains, cereals, ethnic flavors, and a variety of brands will teach you what to include in everyday delicious meals.
- General rules for starting a vegan meal: Grains, vegetables, beans/ (Rice/pasta, vegetables, and beans or lentils).
- Visit a vegetarian restaurant and challenge yourself to learn about their menu. If they don't share their secret recipe with you, try copying what you like by looking at similar recipes from books or online.
- Some pizzerias offer pizza without cheese, and most thin pizzas are vegan, just be sure to check online first. Usually there's a lot of vegetables added to the pizza, as well as mushrooms.
- If you like Panda Express, they sell vegan sauces, so you can try to get creative yourself.
- Some people may want to throw away or give away every pot, cutting board or utensil that has ever been used for meat.
Warning
- Don't use veganism as a way to cover up anorexia or other eating disorders. Like all diets, veganism can be abused. Learn what your body needs to stay healthy, then give yourself those nutrients.
- It should be noted that surprisingly, most doctors receive little instruction in nutrition in college. What's more, most doctors today received this education when veganism was still being looked down upon. If your doctor is against the vegan diet for ideological reasons, then consult a registered dietitian, as they have training in plant-based diets.
- Going vegan doesn't necessarily make a person healthier, be sure to learn about nutrition from unbiased sources before proceeding.
- Don't go overboard with dessert or cake substitutes. Even though they are vegan, they can still lead to excess weight if overdone. Anything in moderation is the key.
- Soap, toothpaste, shaving cream, etc. may contain animal sources (if you don't just want to be vegan when it comes to food).
- It's helpful when you remember that not everyone will support you in your decision to go vegan. Some family members who enjoy eating meat may not support your choice. Don't let their thoughts influence your decision because you want to change, not them. They may tease you that you can't eat meat (even if you really don't want to). Some people won't try to adjust your diet, or when eating out, so remember to bring your own food just in case.
- Veganism doesn't make you cool, or make you better (not necessarily) than your omnivorous friends. So don't brag.
- Some restaurants/waitresses/waitresses may tell you that a food is vegan when it's not. Either they're trying to trick you or just don't have the information and guesswork, so it's best to check the ingredients online, or ask for a list of ingredients. (As a vegan, I have experience with this at about 7 restaurants and one candy shop).
- If you have health problems, always consult your doctor first before embarking on drastic changes in your diet and lifestyle. Proceed with caution, and listen to your body. This applies to all diets. Going vegan means leaving many options behind and if you already have allergies or intolerances it can be difficult to adjust to these particular dietary requirements.
- Be careful with candy, as many contain honey or gelatin. Some contain a deep red dye, which comes from some sort of insect.
- Be careful with too much soy. Check for soy side effects, as recent research has found that soy can be harmful (by disrupting hormones). If your diet is based solely on this, tofu and soy can quickly become your nutritional enemies. It is also said that our body has difficulty digesting soy.
- Shoes may be made of leather or suede, hats/scarfs etc may be made of wool or other animal hair, almost all clothing is made of wool or silk. Angora is also an animal skin.
