In this video, you'll learn nine easy steps to going vegan, and how to avoid mistakes new vegans make. After watching this video, you'll know how to go vegan and stay vegan.
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Going Vegan For Beginners 9 Tips:
1. Learn vegan recipes
If you want to convert to a plant-based diet, it is better to go slow at first. Going cold turkey might be too hard for most people.
The easiest way to go vegan is to learn some recipes and replace your animal-based meals. Buy vegan recipe books or find recipes online.
Find 14 recipes that you enjoy and then try to go full time.
2. Eat enough calories and starch
There are plenty of vegan diet mistakes to avoid. Most new vegans eat far too little calories. A calorie is a unit of energy.
Your brain, muscles, and cells need it to function well.
Vegan foods contain fewer calories than animal products. Plants use water, carbon dioxide, and energy from the sun to form simple sugars.
There are three basic types of carbohydrates, sugar, cellulose, and starch. The simplest of these sugars include sucrose, fructose, and glucose.
Cellulose is valuable to us for their dietary fiber. Starch breaks down into simple sugars. It provides us with energy during the day and keep us satisfied.
Green, yellow, orange non-starchy vegetables should add extra nutrients to starch-based meals.
Add 600 to 900 calories of your choice of grains, legumes, or starchy vegetables to your meals.
To know how much calories you need per day, go to https://www.Cronometer.com.
3. Eat whole foods
There are many vegan diet benefits. But being vegan is not healthy if you eat the Standard American Diet made with vegetables. Such as eating vegan burgers dripping with oil, potato chips, or refined food.
Soy meats include soy protein isolate which is a concentrated protein. Processed food contains too much fat and additives that are not good for us. They also have empty calories.
The healthiest diet you can eat is a whole food low fat plant-based diet.
4. Limit your fat intake
Too much dietary fat makes you sick and obese. Excess fat can cause heart disease, diabetes and cancer and other problems.
A huge mistake many vegans do is to eat vegetable oils. Every vegetable oil is unhealthy, even coconut- and olive oil. You don't need to eat vegetable oils or animal products to get enough fat.
Whole plant foods like whole grains, greens, nuts, and seeds contain adequate fat.
5. Create a goal
Another way to stick to your vegan diet is to a have a strong reason why you want to do it. Write down your goal or reason why you want to go vegan and look at it every day.
Pick a date when you will start to eat 100% plant-based and then try it for a year.
6. Throw away animal products and junk food
Throw away all junk food and animal products from your fridge and pantry or give it away.
7. Don’t be hard on yourself
Don't be too hard on yourself if you slip up and eat animal products.
Try to fix the underlying cause of your craving instead of getting angry at yourself.
8. Supplements
Two things you can’t get on a plant-based diet is vitamin D and b12.
Vitamin B12 comes from bacteria. You can get b12 from vegan food and drinks fortified with b12. If you don't eat animal products or foods fortified with B12, then you should take a B12 supplement.
Buy B12 with cyanocobalamin. Take 100 mg of B12 per day or 1000 once a week.
Vitamin D is a hormone that the body produces when we expose our skin to sunlight. The best way to get vitamin D is to go outside and get moderate amounts of sunshine.
If you live in a place where there is minimal sunshine, then you might need to take a vitamin D supplement.
9. How to deal with your family and those imposing it
Others can oppose your diet change and try to convince you that it is unhealthy to eat a plant-based diet. If your family doesn’t want to go vegan, then don’t force them.
The best way to not get affected by their criticism is to educate yourself about veganism. One good source is www.nutritionfacts.org
The best thing you can do is to live by example and show them the positive results your getting. When they witness your improved health, they are more likely to accept it and even join in.
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