Many run from the term ‘vegan diet’ since it’s considered the most strict form of a plant-based diet. The vegan diet consists of a diet plan that solely includes plant-based products. Hence, the diet excludes any animal products and byproducts, including dairy. While shifting to vegan may seem hard, it’s not if you know how to go about it. Here’s a guide to everything you’d want to know to make this shift to a vegan life.
What are the benefits of moving to a Vegan Diet?
Several individuals have the question; what will I get from this diet? Since a vegan diet is more imposed on the ethical advantages and eco-friendliness, many are unaware of the health benefits. On the contrary, the facts are that a vegan diet provides numerous health benefits you wouldn’t want to overlook. Some of these include the following-
- Weight: Shifting to a vegan diet can help reduce a significant amount of weight, especially for obese patients. While more thorough research needs to be conducted, a vegan diet can help with the process. This is because reducing animal products can decrease the excessive unhealthy fats in your body that lead to overweight tendencies. Additionally, you’ll be shifting to a healthier lifestyle, which is bound to help you reduce that excessive fat.
- Cholesterol: You’re taking out the saturated fats from your diet. These unhealthy fats are also the reason for increased cholesterol levels, which can further cause cardiovascular diseases. It would be best if you kept your cholesterol levels balanced, which can be done through a healthy vegan diet.
- Cancer: Recent studies depict that in regards to evidence, vegans are less likely to encounter the disease. Vegans have an overall more robust intake of nutrition, steer clear of many unhealthy compounds that can cause cancer. Hence, a vegan diet means increased chances of protection from various types of cancers.
- Diabetes: Vegans are also less likely to suffer from type 2 diabetes. Vegans have balanced portions of nutrients with lower unhealthy fats, which means more balanced glucose. This can also help individuals already suffering from Diabetes by helping to control blood glucose levels.
The easiest way to begin eating a Vegan Diet:
We don’t deny that shifting to meat and dairy-free life isn’t exactly a piece of cake. The temptations will be real, and at times you’d want to give up. Here’s what we suggest to ease the shift and motivate yourself while you get through the process:
- Start With Dishes You Love- Moving to an entirely new lifestyle isn’t easy, but the oldies you’re comfortable with can help with the shift. For example, who doesn’t love the likes of pizza, pasta, tacos, etc. which is why you can start with them. Make your favorite dishes using plant-based products, and you’ll be good to go. Who knows, you might even begin to enjoy these vegan dishes more eventually!
- Be Adventurous- The vegan world doesn’t have to be utterly dull if you’re one to experiment. Go all out in experimenting with different recipes. You can also bring your touch of vegan creativity to traditional. You never know when you might find your experiments blowing your mind with the taste.
- Don’t Shy Away From Dairy Substitutes- While some of us can leave meat behind quickly, dairy products such as cheese may be a harder quest. The trick is to go for dairy substitutes such as tofu paneer, cashew yogurt, almond milk, etc. for dairy goodness. These easily homemade substitutes will be the perfect replacement while providing you uncountable nutrients.
- Get Your Hands on Tofu and Tempeh- You’re prone to missing the meaty flavor in your dishes once you’ve decided to leave behind meat in your life. Don’t start worrying just yet! Tofu and tempeh can add that meat-ness to your recipes, so you don’t miss that rich flavor. Not to mention, these substitutes are loaded with nutritional goodness.
- Find Community- Going through an entirely new shift might be hard if you’re doing it alone. Additionally, you’re bound to be easily demotivated along the way with no one to back you up. On the other hand, finding similar individuals can ease your troubles. You can make diet plans with them, explore vegan food places, and even keep motivating each other.
Need ideas for meal plans throughout the day?
Getting inspiration for vegan meal plans can help get your creative juices flowing. Moreover, it can also help in following a healthy meal plan without falling for unhealthy choices.
Breakfast-
Try making a variety of oatmeal recipes and experimenting with your cooking and ingredients in the oatmeal. You can also go for fruits such as apples in the morning or grab your bread with nut butter. Make your smoothies using nuts, fruits, and plant-based milk, such as almond/coconut milk.
Lunch & Dinner-
Make easy-to-cook meals if you’re not up for a long cooking process. Your go-to quick recipes can include salad recipes, of which you can find a variety. Sandwiches are also a good option since you can use almost anything as long as it makes a tasty combination. Use your leftovers from before and experiment with a few extra ingredients to create a new dish.
Easy-to-Make / Local Restaurant Food-
Sometimes, you’re in for a quick dish, or you want to grab a vegan meal at a restaurant. Here are a few ideas that you can make and are readily available at restaurants.
- Soups e.g., tomato, mushroom, vegetarian.
- Pizzas and Pasta
- Indian cuisine e.g., aalo paratha, daal, palak paneer, etc.
- Mediterranean cuisines e.g., falafel and hummus
- Chinese and Japanese veggie dishes, sushi, noodles or rice with tofu
- Burritos or tacos
Snacks-
Shifting to a vegan diet doesn’t mean you’ve to decrease your food intake. Instead, go for light snacks in-between main meals whenever you’re hungry. You can go potato chips, tortilla chips, nuts, hummus with vegetables, granola bars, and much more.
Sweets-
If you’ve got a sweet-tooth, sweets with diet-friendly components won’t hurt once in a blue moon. However, do take note not to consume too much sugar from your sweets intake—no point of going vegan if you’re still opting for unhealthy options. For occasional treats, you can go for coconut cream with fruits, baked goods without dairy, icecreams, banana truffles, chocolate, etc.
What nutrients do you need to keep in mind?
There are some nutrients you should be keeping an extra check on when moving to a vegan life. This is because of the exclusion of meat and dairy can often cause a decrease in the intake of these nutrients. However, don’t fall into the misconception that vegans are malnourished since you can get the same nutrients from plant-based foods. The following are a few nutrients you should keep in your diet in a balanced amount:
Vitaman B-12:
The average needed amount of Vitamin B-12 daily for an adult is 2.4 mcg. Anything less than this can cause vitamin deficiency in the person. Hence, eat vitamin-rich food such as plant-based milk, soy products, and cereal.
Omega-3 Fatty Acid:
This is exceptionally significant to your eyesight and development of the brain. Moreover, Omega-3 also reduces the risk of various diseases such as depression, breast cancer, ADHD, etc. Omega-3 can be obtained from foods such as chia seeds, flax seeds, soybeans, sunflower oil, etc.
Iron:
Iron plays an integral role in the making of DNA and various functions of the blood moving through the body. You can get your iron intake from plant-based products, e.g., beans, nuts, cereals, seeds, etc.
Conclusion
If you’re following the set of rules to vegan life, you’ll be living a healthier lifestyle in no time. Make sure you’re not restricting yourself too much. Instead, go all out with experimenting in the vegan life. The important thing is to keep your nutrients balanced and have fun while you’re at it.
The owner of this website, HealthYeahLife.com, is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking HealthYeahLife.com Review to Amazon properties including, but not limited to, amazon.com.
Not sure what diet is right for you? Check out our plant-based diet guide here….
She is passionate about helping others understand their body.
The key to figuring out why you feel the way you feel is to take a more significant look at what is going on inside you & even around you, and then ask questions!
She is excited to help & support you on your journey of optimal health and wellness!
1 thought on “Considering a Vegan Diet? We have everything you need to know.”
Comments are closed.