Chia seeds aren’t solely for Chia Pets, cheese can be made from nuts and yes, you CAN get plenty of protein from plants.

Just some of things I learned when switching to a plant-based vegan diet.

Are you thinking of making the switch to a plant-based diet and want to know what the hype is all about and how to go vegan?

Then read on…

When making the switch to a plant-based diet, it’s very important to make sure it’s well-balanced and done in an informed way.

When you first start incorporating plant-based food, it’s a whole new exciting world.

I did it over five years ago and it’s the best decision I have EVER made for myself!

The internet is a MINEFIELD of conflicting information, so I’m here to help guide you along your potential vegan plant-based journey.

I’m going to be honest with you, as I know you’ll appreciate it…Changing up your diet will need a bit of thinking and discovery for the first three months or so, but after that, it all falls into place and starts to become second nature. You’ll feel relaxed in your new lifestyle and so much happier for it!

The benefits hugely outweigh the hassle!

Changing to a whole foods plant-based diet is one of the most ridiculously powerful things you can do for yourself over a lifetime.

What Is A Vegan Diet?

Ahh the big question.

Ultimately – veganism is choosing not to consume meat, dairy, eggs or any other products of animal origin.

Veganism is currently defined as “a way of living that attempts to exclude all forms of animal exploitation and cruelty, be it from food, clothing, or any other purpose” according to The Vegan Society.

Why Go Vegan?

There are SO MANY benefits.

As a species, by eating animal products, we are killing ourselves, killing animals and killing the planet. – Yes really.

Health

Let’s just start with this fact which is becoming more widely known.

A whole foods plant-based diet is by far the healthiest diet a person can eat.

There are several reports of a plant-based vegan diet preventing or even reversing the effects of disease.

Overall, you’re statistically likely to live 7 years longer as a male and 5 years longer as a female. This is because in general you’re more likely to be healthier and have fewer diseases and health worries.

Plant-based diets are proven in lowering blood pressure, lowering cholesterol levels, reducing your risk for several health ailments including obesity, heart disease, diabetes, Alzheimer’s and cancer.

That’s quite the list really isn’t it!

This study by The US National Library of Medicine from the National Institute of Health, singed off by several doctors, is recommending that ALL patients being seen by doctors for any of the above listed medical conditions should be prescribed a plant-based diet. They noted that this could reduce the need for medications.

Food is medicine.

A vegan plant-based diet can aid weight-loss and lower you Body Mass Index (BMI).

The hospitals are FULL, mostly of people who have PREVENTABLE diseases.

We’re in the middle of an obesity crisis! This causes SO MANY other health problems. The human body is just one big eco-system.

It’s actually pretty damn difficult to become obese eating plant-based whole foods as there’s so much fiber.

And it’s not just about disease.

Digestion and your gut is so much happier eating plants.

Energy levels stabilise.

You also feel happier in your heart and mental well-being because you’re eating a diet that minimally impacts the environment as well as not contributing to the animal agriculture industry.

If you want to read more on health benefits, then check out The 8 Best Health Perks Of A Plant-Based Vegan Diet.

Environment

We are listening Greta. Well, I am anyway.

Animal agriculture is one of the leading causes of the climate emergency and all of the carbon in the atmosphere.

Eating a plant-based vegan diet is THE biggest thing that you can do on an individual level to help combat climate change.

The biggest culprit is not the animals themselves, it’s the land to grow the food required for the animals, as it is the leading cause of deforestation. The habitat destruction has taken down so many trees that too much carbon is left in the atmosphere as well as lead to the mass extinction of several species.

Animal agriculture has an enormous strain on fresh-water supplies.

According to The Oxford Academic BioScience, animal agriculture consumes about 70% of fresh water worldwide. Approximately 1000 liters of water are required to produce just 1 kilogram of cereal grain, and 43,000 litres to produce 1kg of beef.

All of the animal poop and waste product runs off to create giant cesspools of pollution, running into the main rivers and streams and killing the aquatic life there.

Animals

Vegans in it for the ethics believe that animals should have the right to live and and the right to freedom.

When you picture farm animals, you imagine them grazing the fields, happily enjoying the sun and grazing along the grass. The truth is that for 99% of the meat that ends up on your plate, the animals have been kept in tiny spaces cramped in a what is fundamentally a large shed split into pens.

Sadly, the most space a chicken will likely ever have is when it’s placed in the oven to be cooked.

Animals are sentient beings with thoughts and feelings, while plants are not.

The animal agriculture industry treats animals like a commodity and they keep them in very small spaces, pumped full of growth hormones and have their babies taken away from them shortly after birth. Baby boy chicks go to the grinder as they can’t produce eggs.

Eating animal products is not necessary for health or other reasons, it’s purely an indulgence.

What Can I Eat On A Plant-Based Vegan Diet?

There are SO many plant-based foods and meals that are totally DELICIOUS and nutrient dense. It is the opposite of a ‘restrictive’ diet.

You can eat plant-based whole foods. Fruits, vegetables, whole grains, spices, herbs, nuts and seeds. You can even eat vegan junk food such as vegan pizzas or vega ice-cream.

It’s anything that has derived from plants, not animals.

It doesn’t mean that you can only eat salad, there is an abundance of options out there!

My number one piece of advice is to make it delicious!

If you take nothing else from what I am saying, then remember that.

Plant-based foods should be bursting with flavor, texture and color.

It can still be easy, try throwing a few things together such as making a stew or a curry.

It is NOT a diet, it’s about about eating food in its original form, as nature intended.

If you have your staple favourites, don’t rule out that you can also make a vegan version!

Where you had meat before you can swap this out for garbanzo beans (chickpeas), black beans or lentils.

Tofu, tempeh, soy substitutes are also super popular and worth a try.

You can read about the plethora of plant-based protein sources open to you, but it’s a case of replacing the meat and diary on your plate with plant-based options instead.

Think lentil bolognese instead of beef, think chickpea curries instead of chicken and think nut milk instead of cows.

Other food swaps include bean burgers instead of beef and avocado instead of butter.

Using tracking tools such as myfitnesspal will ensure you’re getting enough macronutrients of protein, carbs and good fats.

Heap the vegetables on your plate and keep a variety of colour, by eating all of the colours of the rainbow you’re covering more vitamins and minerals.

Foods To Avoid On A Plant-Based Vegan Diet

If you’re trying to eat plant-based vegan, then foods to avoid are animal products.

Meat, dairy, fish, eggs and honey are not part of a plant-based diet.

Vegans also try to avoid gelatine, casein, shellac, marshmallows, chewing gum and whey, as these also come from animal bi-products.

When transitioning, mock-meats and cheeses can be great to try. Just to note though, these are not as good for your health as plant-based whole foods, as they are processed foods.

I also try and avoid foods with lot of ingredients and/or chemicals, as it’s better for your health long-term to minimize processed foods.

At times, you might be surprised how sneaky animal products have made it into some foods. Chips contain milk powder. Bread has been coated in egg to make it shiny and parmesan is often found in pesto, just a few sneakies to look out for!

Supplements To Consider On A Plant-Based Vegan Diet

One of the most common concerns regarding switching to a plant-based diet is around whether or it provides the body with enough vitamins and minerals.

I’d say absolutely take a B12 if you’re trying a plant-based diet. It’s ESSENTIAL.

Aside from that, the best way to eat the healthiest diet is to eat a varied diet made up of the colours of the rainbow.

B12

Vitamin B12 is critical to well-being. Aiding red blood cell formation, it can cause neurological problems if deficient.

All food has been stripped of B12 over time. B12 used to be found in soil. But now food is sprayed, sanitised and processed. This includes both animal products and plant-based.

Animal foods have been injected and supplemented with B12 in their lifetime, hence you don’t need to take a supplement when eating meat.

However, when eating plants it’s recommended to take a supplement and take it directly, cutting out the middle man.

The daily recommended intake is 2.4 mcg per day for adults, 2.6 mcg per day during pregnancy and 2.8 mcg per day while breastfeeding.

Vitamin D

Ahhh does anyone else feel great on a sunny day sometimes, just because it’s sunny?

Me too.

It’s a fat soluble vitamin found in ultraviolet rays from the sun but it can also be taken as a dietary supplement. It’s great for calcium absorption.

Find A Plant-Based Bestie When Going Vegan

Do you know someone who is also thinking of changing to a plant-based diet or already eating one? Talk to them and share ideas and info you find along the way.

It’s much easier to make a shift in your life if you’re doing it with someone else.

Surrounding yourself with likeminded plant-base people will give you someone to share your struggles and successes with.

It can also be helpful to join relevant social media groups online such as Facebook groups to interact with those on the same journey as you.

The Different Degrees Of Veganism

There is a growing trend to the shift of eating totally vegan plant-based, but there is also a trend in going part-time vegan (flexatarianism). Perhaps you just want to do it for a month to try it out and see if it’s right for you? Perhaps you would like to drop a few pounds and then take it from there?

Whatever your motivation, the beauty of plant-based is that there is no expectation for you to entirely cut out meat or dairy products from your life, it’s more about minimising them.

Any change is good. It doesn’t need to be all or nothing, it just needs to be all or something.

Either way, some make the difference over the course of a few weeks, some a few months and some a year.

It will only sustainable if you cut things out at a pace that’s right for you.

It’s recommended to gradually introduce plant-based foods and stock up on pushing out animal products.

By taking your time it will also give you time to get your head around the nutrition. It’s also a good idea to keep it simple and start with simple recipes that will tick all of the boxes you would like.

Check out these vegan meal recipes to try.

What Next

If you’d like to find more about switching to a vegan diet, there’s an abundance of information out there on the benefits eating more plant-based, it’s just knowing where to look.

To be able to keep motivated in switching-up your eating habits, it’s great to read and understand the reasons why.

There are several documentaries widely available on Netflix or YouTube, these include:

–The Game Changers
–What The Health
–Earthlings
–Cowspiracy
–Eating Animals
–Before The Flood
–Dominion

Switching your meat and dairy based diet up to eat more plant-based foods feels profound after you have done it.

All of the benefits though can only be realised if you give it a go!

Fo more helpful content for your plant-based journey, check out Where Vegans Get Their Protein From, Dispelling The 11 Biggest Myths Of  The Vegan Diet, or A Handy Guide To Delicious Vegan Alternatives For Everyday Ingredients.

Good luck my potential new plant-based friend!

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