Many people are taking to veganism, with younger adults below 35 years of age leading the way.
Being vegan has proven health benefits. Research shows that it can promote weight loss, lower cholesterol levels, lower blood sugar for Type 2 Diabetes, and reduce the risk of cancer. It’s also touted as being better for animals and the planet.
But transitioning to a vegan lifestyle can be a tall order--if you don't do your research. Here, we’ve created a guide to help you understand the basics of a vegan diet for beginners.
But, What Is A Vegan Diet?
A vegan diet is a “plant only” diet. It excludes all animal products, including meat, dairy, eggs, and honey–which are allowed in a vegetarian diet. It’s growing in popularity for health, ethical, and environmental reasons.
As a beginner, you’re welcome to explore different types. Some of the popular ones are the whole food vegan diet, raw food vegan diet, thrive diet, or junk food vegan diet. But we advise that you ease into this new diet as you cut down on animal food products.
How to Start a Vegan Diet For Beginners
Committing to a plant-based diet requires careful planning. Here are some tips that can make the transition go more smoothly:
1. Educate Yourself About The Benefits And Proper Ways Of Eating Green
Discover why going vegan is ethical and environmentally responsible. This will serve as your guiding light as you try to eliminate some of your favorite meat-based foods.
Understanding the health perks of a vegan lifestyle allows the idea to take root in your mind. The beginning can be a challenge. But if you motivate yourself correctly, you can hold out longer until the habit of plant-based eating kicks in.
You should also look up the basic rules of a vegan diet, such as focusing on eating clean whole foods. Each body is different. The key to long-term sustainability is to understand what your needs and how to obtain them through vegan diets.
2. Organize Yourself And Start Slowly
Set a date for starting your vegan lifestyle and develop a transition plan. To begin, you could eliminate one animal product at a time, such as meat and dairy products. Then slowly, incorporate more vegan foods into your diet over time.
Here’s a short vegan food list for beginners for your grocery shopping:
Fruits: Bananas, oranges, berries, grapes, and other fruits provide vitamins, fiber, and antioxidants.
Vegetables: Kale, spinach, broccoli, carrots, potatoes, and other vegetables provide nutrients, vitamins, and minerals.
Whole grains: Oats, brown rice, quinoa, and whole-wheat bread are rich in fiber and carbohydrates.
Legumes: Lentils, chickpeas, black beans, and peas are good sources of protein, fiber, and other nutrients.
Nuts and seeds: Peanuts or peanut butter, almonds, sunflower seeds, chia seeds, and flaxseeds are packed with healthy fats.
For a smooth transition, start the day with a smoothie or fruit bowl as a vegan breakfast. Over time, you can start having other plant-based meals for lunch and dinner. Alternatively, you can assign vegan days, such as Tofu Thursdays or Meatless Mondays.
It doesn’t matter what strategy you choose, slow and steady should be your mantra.
3. Prepare Beginner-Easy Vegan Meals In Advance
A vegan diet plan for beginners can help you meet your nutritional needs and prevent nutritional deficiencies.
Before heading to the grocery store, do your research. Find out which plant-based foods contain calcium and protein, and how vegans introduce these nutrients into their diets.
Getting started with vegan cooking can be easy with recipes and easy beginner vegan meals. You can find a lot of information online, including cookbooks and blogs. Consider joining local vegan groups or communities for support, resources, and more delicious recipe ideas.
4. Turn To Supplements For Nourishment
A vegan diet is healthy overall. However, it might be hard for you to reach your ideal nutritional profile at the start. Consuming supplements can help with this. Think about talking to your doctor or dietitian to see which supplements are right for you.
Examples of nutrients that are hard to come by with a vegan diet are vitamin B12, iron, and omega-3 fatty acids.
Vitamin B12, for one, is manufactured by microorganisms. This vitamin has a vital role in the nervous system and can only be found in animal products.
One safe way for vegans to incorporate this into their diet is consuming chlorella. This microalgae-based protein contains 1 µg of vitamin B12 per gram. Bonus: It’s also rich in other B vitamins, essential amino acids, and fatty acids.
Learn more information about this vegan-friendly superfood.
5. Observe Your Body's Signals And Be Patient
Adjust your diet according to your body's needs. Changing the types of foods you consume or eating more may be necessary if you feel hungry or low on energy.
Adapting to veganism takes time, so celebrate your successes along the way. Taking small steps toward this new lifestyle is positive for your health, the environment, and the animals.
Transition To A Healthier Way Of Life Today
Couple your strong reason to adopt veganism with our five tips to succeed on this journey. Aside from researching and preparing a vegan diet plan for beginners, discover what supplements will work best for you.
Like many vegans, you need a healthy dose of vitamin B12. At Sun Chlorella, we make sure the health benefits of chlorella are easily accessible to you. With our unique process, we ensure maximum digestibility and nutrient retention. Shop now.