Are you considering going vegan? Here are 7 useful tips and tricks for you

Making a major dietary change can be stressful, especially when it involves eliminating a large group of foods. For many, the transition to veganism is not an easy one, simply because when all animal products are eliminated from the diet, many are left with the question "what can vegans actually eat"? So now that we're in the midst of Vegan January, we thought it would be fitting to provide a short guide for those of you who want to go vegan!

How to become vegan?

1. Add before you take away
2. Take the transition step by step (from omnivore, to vegetarian, to vegan)
3. Investigate
4. Consider supplements
5. Variety is key
6. Take Advantage of Whole Foods (Don't Be a Bad Vegan)
7. Prepare in advance

Should you just jump in or take the transition step by step?

One of the most common discussions when starting a vegan diet is whether it’s better to just jump in or take the transition step by step. There are good arguments for both approaches, and our answer is simple – it varies from person to person. If you find dietary changes difficult and have had trouble sticking to them in the past, taking it slowly is probably the best option. This way, you can get used to the changes over time, and it won’t feel like such an overwhelming process.

On the other hand, if you're the type of person who likes to just jump in, then there's nothing stopping you from making a quick change to your diet. In either case, the key to success is to pay attention to how you feel throughout the transition and adjust your diet (and approach) accordingly. So, here are some of our top tips for starting a vegan diet! 

Tips for those who want to switch to a vegan diet

1) Add before you take away 

Adding new foods before eliminating anything from your diet is a great way to make any dietary change easier, especially if you are making big changes. All you need to do is look at what you are currently eating and compare it to a vegan diet. Are there foods in the vegan diet that you have never tried or don’t know how to cook? Are there foods that you are not familiar with? Taking a moment to compare the two diets is a good way to figure out what changes, if any, you need to make. Once you have found some differences, you can start adding vegan foods to your current diet. This way you can figure out what you like, what you don’t like, how to use new ingredients, how to prepare them, etc.

Once you feel comfortable with what you have added to your diet, you can start to remove non-vegan foods from your diet. This is when you need to decide whether you want to remove everything at once, or one food group at a time (e.g. dairy first, then meat, etc.). The process of adding before removing foods takes longer, but it also gives you a longer adjustment period so that you don’t have to wonder what you can or can’t eat after you make the dietary change. Not only does this increase the likelihood that you will stick with the dietary change in the long term, it also makes the transition much less stressful because it gives the impression of a less restrictive change.

2) Take the transition step by step (from omnivore, to vegetarian, to vegan)

For those of you who aren't too keen on making a big dietary change all at once, you should take the transition to veganism step by step. You can start by becoming a pescetarian (a vegetarian who includes dairy, eggs, fish, and seafood). Then you can transition to becoming a vegetarian (one who doesn't eat meat from animals, but can include dairy and egg products). 

Finally, the next step will be the transition to veganism, where you will also eliminate dairy and egg products from your diet. This transition approach can feel less restrictive, making the dietary change seem less overwhelming.

3) Examine carefully

When making major changes to your diet, it is extremely important to do your research first, for several reasons! The first is that you need to know what you can eat so you can plan accordingly. What proteins should you eat? Where will you get your healthy fats from? Where will you get your nutrients from? You need to know the answers to these questions so you can ensure you are getting the nutrients your body needs. The second reason to do your research before embarking on a dietary change is that certain diets have increased risk factors for certain health conditions, while others are good for people with certain diseases.

That's why it's important to understand the purpose of the diet, who it's suitable for, and what warning signs to look for to protect yourself from making mistakes in your diet. Last but not least, if you're not sure if a diet is right for you, the best way to find out is to talk to professionals, such as a nutritionist with experience in veganism.

If you're looking for information to get you started, Vegan January offers some fantastic resources such as eating guides and recipes.

4) Consider supplements

As mentioned, certain diets come with risks. The biggest risk when it comes to veganism is vitamin B12 deficiency, as our main sources of B12 are animal products. Other risks to be aware of are deficiencies in iron, calcium, and omega-3s, but these are also found in plant-based foods such as legumes, beans, lentils, leafy greens, and oils (e.g. flaxseed).

In fact, Aarja Health has amazing vegan supplement options for both vitamin B12 and calcium , so you don't have to worry about nutrient deficiencies when making the dietary change! Following a diet properly and doing research beforehand can ensure that risks are avoided, and if you're unsure, it's always a good idea to talk to professionals!

5) Variety is key

Variety is essential in any diet. Why? Because a diet with a wide variety of foods provides the greatest variety of nutrients. This way, you're likely to have all your bases covered when it comes to nutrient (and micronutrient) intake. In the vegan diet, a good way to ensure variety is to "eat the rainbow," which means you should try to eat a variety of plant-based foods in a wide range of colors (green, yellow, orange, purple, etc.).

6) Take advantage of whole foods (don't be a bad vegan)

There's veganism—a plant-based diet of whole foods—and then there's bad veganism—a plant-based diet full of vegan (but highly processed) junk food. For example, potato chips, granola bars, popcorn, and frozen fake meat are all vegan options, but if your diet is filled with these types of foods, it's unlikely to have any long-term health benefits. So, while you're making the transition to a vegan diet, you should focus on eating nutrient-dense, whole, unprocessed foods. That way, you'll reap all the health benefits of plant-based eating. 

7) Prepare well in advance

Finally, my dear friend, prepare yourself! When making dietary changes, it can be difficult to know what to eat right then and there. For example, if you have a busy day at work and need a quick snack, you may not have anything in mind that you can eat right then and there. This can make the change stressful and hinder the long-term success of your diet, which is probably the opposite of what you want to achieve. That's exactly why it's a good idea to plan ahead - make a shopping list, prepare for the unexpected, and have food ready in "emergencies" so you never have to wonder what to eat!

Dietary changes can be difficult, but with research and preparation in advance, and some helpful tips to help you along the way, the process can be a lot easier than you think! If you want to learn more about Vegan January or the benefits of going vegan, check out our latest blog post "Considering Going Vegan? Here Are 7 Helpful Tips and Tricks for You". And if you're ready to join us for Vegan January, it's of course perfect to stock up on our vegan products for a worry-free start to your vegan journey.