Do you want to try a vegan diet due to health, philosophy or ecology? You can be sure that your body will be grateful. The inclusion of a larger amount of ingredients of vegetable origin is associated with an increase in dietary fiber intake, antioxidants, vitamins and minerals. This in turn results in a lower risk of obesity, cardiovascular disease and cancer.
Remember that if you are suffering from any disease, are pregnant or breastfeeding before you switch to veganism, consult a dietitian. In special physiological situations, also the vegan diet needs to be modified.
1. Start with a positive attitude!
Why do you want to go vegan? The answer to this question is crucial and your belief in the rightness of decisions will help you persevere in the new decision. When you know exactly why you change the way you eat a vegan diet then it’s easier to focus on what you gain. Do not think about what you will not eat! Think about what you add to your diet – fresh vegetables and fruits, legume seeds, seeds, nuts, cereal, algae …
2. Find a store with a rich offer of vegan food
At the beginning of the vegan diet, the most difficult is to fill holes in animal products. Before you start your vegan adventure, find a shop with a large selection of vegan food near your home. Browse through his offer and prepare a universal shopping list, based on which you will build a menu for the whole week. Remember, however, that you do not have to buy all products in special vegan stores. Not everything has to have an eco label, superfoods, you do not have to fill the basket with products of unknown names (tempeh, nori, wakame?). The basic products of the vegan diet can also be found in the greengrocer’s and the usual grocery store.
3. Change your diet gradually
You do not have to go on vegan day-to-day! At the beginning, try to gradually reduce meat and fish. Take 1-2 months for it. At this time, enter more legumes, which are a very good source of vegetable protein. Over time, eliminate other animal products from the diet – eggs, milk and milk products. For each stage, take a few weeks.
During the first month of using a vegan diet, plan more time for cooking. After all, you learn completely new dishes, it always lasts longer!
4. Increase the amount of legumes gradually
The main source of protein on the vegan diet are leguminous vegetables. Remember to introduce them into the diet gradually starting from 1-2 tablespoons per day, reaching 1-2 glasses a day in a few months. Legume seeds have a lot of dietary fiber, which favors flatulence and gases. The digestive tract, however, gradually adapts to their greater amount. For this reason, after some time you will no longer feel unpleasant symptoms.
5. Look for simple recipes
Do not expect from yourself that after 2 weeks of using a vegan diet you will be proficient in developing a menu without animal products. It’s important that you start with 5-6 simple, fast and tasty recipes that will be your basis for modification. With time, try new dishes and experiment boldly!
6. Take care of supplementation
Supplementation, especially vitamin B12 (occurs only in animal products) and vitamin D is very important on a vegan diet. Remember, however, that you can not decide on a dose or form of taking a supplement alone. Always do it in consultation with your doctor or dietitian!
7. Do not criticize!
Are you on a vegan diet? Share your experience, but do it with kindness. Do not criticize others for their approach to veganism. Do you eat honey? It’s unacceptable, no vegan is eating honey! Have you heard such statements? Believe me, for animals, health and ecology, those who choose semi-vegetarianism (from time to time they eat meat) are also important. The more they are, the less harm the animals, the better the state of our planet!
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