Almost one billion human beings are vegetarians or vegans. We talk more and more often about vegans. Remember that veganism is not that a vegan diet is practiced, but that also excludes the use of products of animal origin, their exploitation or testing on them (leather, wool, honey, cosmetics, etc.). Among the reasons given by people who change their diet, we mainly find animal welfare, environmental protection and health. In the vegan diet, that is, based on products of plant origin, we do not consume the following products :
- Meat and all meat products
- Fish and all fish products
- Milk and dairy products
Following a vegan diet is relatively simple, it can be as varied as it is tasty and above all healthy.
You may be wondering if a vegetarian diet can help you lose weight. One study shows that a vegetarian diet appears to have a greater impact on weight loss compared to a diet that includes animal products.(one). However, this shouldn’t be the only reason why you decide to stop eating meat or fish. Vegans are said to have a lower risk of developing diabetes and have lower levels of cholesterol and body mass index (BMI) lower than people who consume animal products(two).
A diet with products of plant origin offers you a wide, colorful and varied range of fresh foods. It is not the waiver, but the variety of foods that must be presented first..
What foods are vegan?
Fruits and vegetables, legumes, cereals or soy products, nuts, seeds, vegetable oils and fats.
Have you decided to go vegan but don’t know where to start? Here are our 6 tips to help you get started!
How to go vegan?
1. Get informed
To successfully change your diet, it is important to educate yourself. Before you begin, learn about your nutritional needs. This will allow you to ensure a sufficient intake of minerals, vitamins, etc. In this article you will find information on which micronutrients you should pay special attention to in a vegan diet.
In principle, a varied and balanced diet of plant origin will provide you with the main nutrients, and even proteins! However, there is often a risk of vitamin B12 deficiency that you should be aware of – discuss this with your doctor. Vitamin deficiency is generally treated by taking food supplements. An intake of omega-3 fatty acids may also be necessary.
What nutrients can we find in foods of plant origin?
Protein : soybeans and soy products, legumes, whole grain products, quinoa, certain vegetables, nuts
do : legumes, cereals, vegetables, nuts, seeds
Zinc : beans, nuts, seeds, oats, yeast
Calcium : leafy vegetables (cabbage, spinach, salads …), beans, almonds, sesame seeds, plant-based milks
Omega 3 : flax, chia or hemp seeds, walnuts, seaweed
2. Take your time
Giving up animal products entirely and switching to a purely vegan diet is a big change. Therefore, it is normal for you to take your time to make this transition. For example, you can start by planning one vegetarian / vegan meal per day. You can also decide to cook vegan at home and be more flexible when eating out.
Make your transition step by step, at your own pace and experiment with vegan recipes, identify restaurants, products … that suit you.
3. Fill the fridge with new products
To avoid being tempted, we recommend that you empty your refrigerator and pantry and fill them with healthy, plant-based foods. Do not lose! If you no longer want to use animal products, consider giving them to friends, family, or neighbors.
Four. Get creative in the kitchen
It’s like embarking on a journey and discovering a new culinary world! Have fun trying lots of new recipes and if possible, share them with your friends or family. Eat Quality Products – The range of plant-based foods is so colorful and varied! No need for substitutes …
Do not you want to cook?
Today there are many restaurants that offer vegetarian dishes and some even specialize exclusively in vegan cuisine.
5. avoid substitute products
As part of a balanced vegan diet, it is also possible to consume substitute products that remember the taste and imitate the texture of animal products: sausages, meats, cheeses, etc. vegans. However, these industrially processed foods are generally high in calories, low in nutrients, and contain many additives. You should read the ingredient list carefully to make sure these products are not loaded with hidden sugars, salt, or preservatives.
Don’t think that everything vegan / vegan is good for you! Industrial processed vegan foods don’t have to be the staple of your diet, and they should be an exception!
6. Eat enough
Studies show that vegans eat fewer calories than omnivores(3). Of course, this is an advantage if you want to lose weight. But if you want to maintain your weight and just eat healthy, make sure you eat enough. Fresh plant-based foods generally have a lower energy content. Depending on your previous diet, you may need to eat more with meals or intersperse more snacks between meals to meet your daily caloric needs. If you eat too little, you run the risk of falling victim to food cravings.
If you are considering going vegetarian / vegan, take your time, be sure to do so for good reasons, and don’t give in to a passing fad. This will help you stay motivated and enjoy a healthy, balanced diet.
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