Going vegan has many benefits, including clearer skin, weight loss, and improved health. But before you jump into the comments section saying this is just another pro-vegan article, let me assure you that it is not.
Switch to veganism only if you (or your doctor) want it. It's not because it's “cool” or “flashy.”
Well, if you have decided to become vegan, here are some steps from experts to help you go vegan (It's okay to cheat sometimes when you're on a strict diet.).
Before we get into it, here's a quick crash course on veganism.
What does it mean to be vegan?
- Going vegan means avoiding animal products from your diet and lifestyle.
- For example, vegans do not include meat, dairy, eggs, or even clothing or products of animal origin in their diet or lifestyle.
- Vegans eat plant-based foods and choose fruits, vegetables, grains, legumes, nuts, and seeds. We also choose cruelty-free alternatives for clothing, cosmetics and household products, aiming to reduce harm to animals and minimize our impact on the environment.
- Now, if you're doing it for health purposes, you can stick to just the diet part, but if you want to be vegan for ethical reasons, you need to not only follow a diet, but also choose a vegan lifestyle. (Avoid wearing leather products, etc.)
how?
1. Educate yourself
- The first step is to learn and understand veganism. Debjani Gupta, a nutrition and wellness expert at Wellness for All in Mumbai, says the reasons for turning vegan can be ethical, environmental and health considerations.
- Once you decide why you want to switch to a vegan lifestyle, that reason will not only motivate you but also drive you to stick with your new lifestyle.
2. Make a gradual migration
All the experts we spoke to say you can't go vegan overnight, and even if you do, you won't be able to keep it up for long.
Instead, instead of going cold turkey, start by gradually reducing your consumption of animal products.
Huda Shaikh Khan, Social Community Clinical Nutritionist Things, “Make simple changes like removing meat from your diet or replacing one meal with a completely plant-based option.”
Dr. KS Himabindu, a nutrition expert from Hyderabad, also said, Thingssays you can start by making changes gradually, like incorporating more of a plant-based diet or trying “meatless Mondays.”
3. Explore plant-based foods
Being vegan doesn't mean you have to eat only broccoli and beans every day.
Khan says you can try new foods every day, experiment with different recipes, and make sure you're getting all the essential nutrients.
Dr. Himabindu agrees, saying, “You can discover a vast world of vegan proteins such as tofu, tempeh, lentils, beans, and seitan (wheat gluten).”
How can I do that? Try incorporating these plant-based foods into your daily diet by choosing either lunch or dinner and including a serving of vegan protein.
4. Read the label
If you aren't in the habit of reading labels, you may need to start reading. Pay attention to food labels to identify animal-based ingredients and choose vegan alternatives whenever possible.
Dr. Himabindu says you need to be wary of hidden animal ingredients such as “whey and casein.”
“Many online resources can help you navigate vegan food labels,” she added.
For example, your favorite dip or mayonnaise may contain egg yolk, or your gummy bear candy may contain gelatin (gelatin is made from animal bones, cartilage, and skin). Masu).
5. Try becoming a vegetarian first.
- As we said, the process of becoming vegan should be a transitional process. For example, Gupta recommends that the first step to becoming vegan is becoming a vegetarian.
- Khan agrees. “Completely eliminate foods such as meat, poultry, and fish from your diet.”
- After doing this, you can gradually eliminate cheese, yogurt, milk, and other dairy products from your diet, says Gupta.
6. Veganize your favorite dishes
Going vegan doesn't mean giving up your favorite foods.
Try vegan versions of your favorite dishes by replacing animal products with plant-based alternatives. For example, you can make dairy-free cheese for pizza or pasta.
To do this, says Gupta, the first step is to identify vegan alternatives to everyday items.
For example, use plant-based milk for your morning chai or coffee. Other options include vegan cheese, plant-based protein powders, and cruelty-free cosmetics.
7. Keep lots of vegan recipes on hand
While you're cooking, you can always search for vegan recipes online, in cookbooks, or through vegan cooking apps to find inspiration for plant-based meals.
With vegan recipes on hand, there's no need to choose non-vegan foods.
8. Stock up on vegan essentials
Even small things like stocking your kitchen with essential vegan ingredients like grains (rice, quinoa), legumes (beans, lentils), and even plant-based milks (almonds, soy) can help you become a better vegan. Masu. Vegan.
9. Find fellow vegans/inspiration
Dr. Himanbindu says, “It's better to learn and practice with people who are already achieving their health goals. Talk to a registered dietitian or doctor to personalize your vegan journey and learn about essential nutrients. Please make sure you are getting all of the following.”
Your inspiration can be anyone. From Kourtney Kardashian to YouTubers who share vegan recipes online.
Another way to go vegan is to ask someone to start your vegan journey with you. Ask a close friend or acquaintance to go vegan with you. This way you can check on each other and make sure neither of you run out.
10. You can still eat out
Fast food restaurants are also starting to offer vegan options on their menus. Finding vegan alternatives in Indian restaurants can be a little difficult, but there are now several vegan-friendly hotels and restaurants.
Plus, you can always choose vegan-friendly options from the menu itself.
11. It all depends on how you think.
Remember that being vegan is also a matter of mindset. Choose your motivation and stick to it. Vegenista blogger Melissa Bechter said in her previous interview that instead of treating it like deprivation rather than evolution, Reader's Digest.
“Rather than seeing a vegan lifestyle as a goal, think of it as a conscious eating evolutionary process,” says Melissa.
If you are still confused, consider the following reasons:
Benefits of becoming vegan (According to experts)
“Years of research have shown that plant-based diets reduce inflammation in the body, have more alkaline food options, and can provide more fiber, antioxidants, and beneficial plant compounds,” Debjani said. It’s been proven.”
Debjani, Himabindu, and Gupta, all three experts we spoke to, said there are considerable benefits to going vegan.
Here is the list (Apart from ethical reasons):
health benefits
“A vegan diet is rich in fruits, vegetables, whole grains, and plant-based proteins, which contribute to weight management and reduce cardiovascular diseases such as hypertension, hyperlipidemia, insulin resistance, and diabetes. , can lower the risk of certain cancers, such as colon cancer,” Debjani says.
promote weight loss
Experts seem to agree that going vegan can promote weight loss. “Vegans always have a lower BMI than vegetarians or omnivores,” Debjani says.
Improved heart health
A study by Stanford Medicine and colleagues found that a vegan diet can improve cardiovascular health in just eight weeks.
Experts agree. For example, Debjani says, “By reducing saturated fat and cholesterol, a vegan diet may contribute to cardiovascular health.”
Strengthening blood sugar control
“A vegan diet can improve blood pressure control and help prevent high blood pressure,” says Khan.
Research results published in 2023 National Library of Medicine Diabetic patients on a non-vegetarian diet are six times more likely to have uncontrolled blood sugar levels than vegetarians.
Remember
Transitioning to a vegan lifestyle is a process, and it's okay to take it one step at a time. Be patient with yourself and celebrate your progress, even if you fail from time to time.
