Are you considering becoming vegan? 7 Useful Tips and Tricks for becoming Vegan
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A major dietary change of any kind can be stressful, especially when it involves eliminating a large group of foods. For many, the transition to becoming vegan is not easy, simply because once all animal products have been eliminated from the diet, many are left with the question "what can vegans eat"?
So now that we're starting Veganuary, we thought there's no better way to get started than with a quick guide on how to become vegan!
- Add before you leave
- Make a slow transition (from omnivorous, to vegetarian, to vegan)
- Do your research
- Consider supplements
- Variety is the key
- Take advantage of whole foods (don't be a bad vegan).
- Always prepare in advance
Should you go "all in" straight away or go slowly?
One of the most common arguments when it comes to starting a vegan diet is whether it is better to transition slowly or really go "all in" on all levels straight away. There are arguments for both approaches, and our answer is simple - it depends on the person. If you think that dietary changes are difficult and have had problems sticking to them in the past, it is probably best to take it easy on the vegan diet. That way, you can get used to the changes over time, and it won't feel like such an overwhelming process. If, on the other hand, you are the type of person who does everything or nothing, there is nothing stopping you from transitioning faster. In both cases, the key to success is to pay attention to how you feel throughout the transition and adapt your diet (and your approach) accordingly. So, without further ado, here are some of our best tips for starting a vegan diet!
Add before you leave
Adding foods before removing them from your diet is a good way to facilitate a dietary change, especially when there is a big change to be made. All you need to do is look at what you are currently eating and compare it with what the vegan diet contains. Are there foods in the vegan diet that you have never tried or that you do not know how to cook? Are there foods that you don't know about? Taking a moment to compare the two diets is a good way to determine which changes need to be made. Once you have discovered any differences, you can start by adding the vegan foods to your current diet. In this way, you can learn what you like, what you don't like, how to use new ingredients, how to cook them, etc.
When you then feel comfortable with the addition, you can start removing non-vegan foods from your diet. It is at this point that you have to decide whether you want to remove everything at once or one food group at a time (e.g. dairy products first, then meat, etc.). Although the process of addition before subtraction takes a little longer, it gives you a greater adjustment period so that you are not left wondering what you can or cannot eat. This not only increases the likelihood that you will stick to the diet in the long term, but also makes the transition much less stressful as it results in a less restrictive change.
Make a slow transition (från allätare, till vegetarian, till vegan).
For those of you who are not enthusiastic about making a big dietary change at once, one of the easiest ways to become vegan is to make a slow transition to veganism. You can start by becoming a pescatarian (a vegetarian that includes dairy products, eggs, fish and shellfish). Then you can switch to becoming a vegetarian (someone who does not eat meat from animals but can include dairy and egg products). Finally, the next step would be to switch to veganism, where you would then eliminate dairy and egg products from your diet as well. This transition method can once again feel less restrictive, which makes the cost change feel less overwhelming.
Do your own research
When you make any major changes to your diet, it is extremely important to do your own research, for several reasons! The first thing is that you have to understand what you can eat so that you can plan accordingly. What will your proteins be? What about your healthy cousins? Where should you look for specific nutrients? You should understand the answers to these questions so that you can make sure that you are getting the nutrients that your body needs. The second reason for doing your research is that some diets are associated with increased risk factors for certain health conditions, while others are contraindicated for people with certain diseases. So understanding the purpose of the diet, who the diet is best for and which warning signs to look for is a good way to protect yourself against diet mistakes. Last but not least, if you are not sure whether a diet is right for you, the best way to find out is to talk to a professional, for example a dietitian or nutritionist with experience in the field.
If you are looking for information to get started, Veganuary offers fantastic resources such as food advice and recipes.
Importance of dietary supplements
As mentioned, certain diets are associated with certain risks. The main reason for veganism is vitamin B12 deficiency, since our main sources of B12 are animal products. Others fail to be aware of iron, calcium and omega-3, but these can be found in plant-based sources such as legumes, beans, lentils, leafy vegetables and oils (e.g. linseed). It just so happens that Aarja Health has fantastic vegan supplement options for Vitamin B12, Calcium, Omega3 fats so you can top up when you decide to make the switch! Following a diet in the right way and doing your homework in advance can ensure that deficiencies do not occur.
Variety is the key
In all diets, variety is absolutely essential. Why? Because a diet with a large range of foods provides the greatest variety of nutrients at varying levels. In this way, it is likely that you have all your bases covered when it comes to nutrient intake (and micronutrients). In the vegan diet, one good way to ensure variety is to "eat the rainbow", which means that you should try to eat a variety of plant-based foods in a wide range of colors (green, yellow, orange, purple, etc.).
Take advantage of Whole Foods (don't be a bad vegan)
There is veganism - a plant-based diet with whole foods - and there is bad veganism - a plant-based diet full of vegan (but heavily processed) junk food. For example, some potato chips, granola bars, popcorn and frozen fake meats are vegan alternatives, but if the diet is full of this type of food, it will certainly not provide any long-term health benefits. So when you make the transition to veganism, focus on nutritious, whole, unprocessed foods. In this way, you reap all the health benefits of a plant-based diet.
Always prepare in advance
Finally, make preparations! When a change in diet is made, it can be difficult to know what to eat at once. If, for example, you have a hectic day at the office and need a quick snack, you may not have something to go to immediately in mind. This can make the transition stressful and make the diet's success difficult in the long term, which is likely the opposite of what you want to achieve. Instead, plan ahead - make a shopping list, prepare for the unexpected and have some "emergency" food on hand so you'll never be left wondering what to eat!
Cost changes can be difficult, but with good preparation and some tips to help you along the way, the process can be much easier! If you want to know more about Veganuary or the benefits of becoming vegan, you can read our latest blog post "När köttätare blir Veganer: An introduction till veganism i Veganuary" . If you are ready to join us in Veganuary, it is of course an excellent opportunity to stock up on our Vegan Collection for a carefree journey into veganism.