How to transition from a vegetarian to a vegan diet (2023)

This week (May 15-21) is National Vegetarian Week, encouraging the public to eliminate meat from their diets for the good of the planet. If you're already giving up meat, you might be thinking about giving up animal products entirely and going vegan.

Adopting a fully plant-based diet has been highlighted as the best thing we can do to reduce our carbon footprint and contribute to animal suffering. Many experts have noted that there is a global move away from meatimportant to prevent a climate catastrophe. We also breed and kill 80 billion land animals for food each year, and more and more people are ethically turning away animal products.

Many people who adopt a plant-based diet do so after a period of vegetarianism, but it can often be daunting when you don't know where to start.

Plant Based News(PBN) spoke to a range of nutritionists and other experts for tips on successfully transitioning to a plant-based vegan diet. From the best supplements to the healthiest foods, here's everything you need to know.

Note: This is a general guide only. For personal advice on your diet and health, you should always consult your doctor

How to start a plant-based diet

Many people who adopt a vegan diet for ethical reasons will immediately eliminate animal products from their lives. This is often because they found out the truth about itbrutality of the livestock industry, and "cold vegan turkey" will be the only way to go for them.

If you're switching to a plant-based diet for other reasons and are concerned you're not making it, some nutritionists recommend a more gradual approach. A slower transition to a plant-based diet can sometimes offer the best chance of success.

"Some people find it easier to phase in and eliminate one animal product at a time."Maria-Sabbat, nutritionist and health coach, tellsPBN. “For example, you can first avoid dairy products, then eggs and finally other animal products. This approach allows your taste buds and habits to adapt better.”

What to eat on a vegan diet

veganism isno diet, and those who follow this lifestyle may not necessarily want to eat the healthy, whole foods we traditionally associate with plant-based eating. Some people find it easier to start their new diet by eating plant-based versions of their favorite animal foods. In 2023, this couldn't be easier.

Supermarkets are often stocked with suppliesvegan cheeseAndMeat, and the vegetableEgg markethas increased dramatically in recent months. You can also buy vegan meals at a number of meat-heavy fast-food restaurants, includingBurger King,MC Donalds,KFC, AndNandos.

If you want to follow ahealthy plant-based dietExperts say it should include a wide variety of fruits, vegetables, whole grains, legumes (like beans and lentils), nuts, and seeds. "This strain ensures you're getting an adequate range of essential nutrients," he saysTully Zander, nutritionist and owner of Vegans First.

It can also be a good idea to try other foods that you may not have considered as a vegetarian. "Discover new plant-based foods and recipes to keep your meals interesting and filling," he recommendsMelissa Wasserman Baker, Nutritionist, Nutritionist and Founder of Food Queries.

Vegan foods with protein

Contrary to popular beliefget enough proteinFor people who eat plant-based foods, this should not be a problem. According to Wasserman Baker, here are some foods to look out for to maximize your protein intake:

• legumes
• Tofu
• Tempeh
• I argue
• Edamame
• Andenhirse

(You can find more tips hereYou can find vegetable protein sources here)

Vegan foods with calcium

Many people believe that calcium comes exclusively from dairy products, but plant foods also have plenty of it. When transitioning to a vegan diet, Wasserman Baker recommends consuming the following foods for calcium:

• Fortified plant-based milk
• Calcium-rich tofu
• Leafy green vegetables (such as kale and kale)
• Plant-based fortified yogurt

Vegan foods with iron

Iron deficiency is often associated with a meat-free diet, but you don't need to worry if you're eating the right plant-based foods. Wasserman Baker recommends the following:

• legumes
• Tofu
• Tempeh
• Fortified Cereal
• Spinach
• Dried fruit

She also recommends eating vitamin C-rich foods with iron-rich meals to maximize iron absorption. These include citrus fruits and peppers.

In addition, more and more plant-based meat products are fortified with iron (see label).

Vegan foods with omega-3

Omega-3 is usually associated with fish, and some vegans may wonder where it's best found in plant sources. Thankfully, there's no need to consume fish oil to ensure you're getting enough. Wasserman Baker recommends choosing:

• linseed
• Chia seeds
• walnuts
• hemp seeds
• Omega-3 food supplements derived from seaweed

Veganism and B12

Both vegetarians and vegans may have concerns about getting enough vitamin B12, which is not typically found in plant-based foods. While some people are wary of supplements, many are unaware that livestock tend to supplement B12 in the first place. B12 is produced by bacteria and is also found in soil. Due to modern agriculture and the lack of soil, it is difficult for both humans and non-human animals to naturally absorb B12.

Wasserman Baker recommends choosing a reliable B12 source, which generally means taking a supplement. B12 can also be found in fortified plant-based milks, breakfast cereals, vegan meats and nutritional yeast.

The best supplements for a vegan diet

You should always speak to your doctor or a registered dietitian if you have any concerns about dietary supplements. As a general rule, someone following a well-planned vegan diet may only need to consume B12. Regardless of what diet someone follows, however, other supplements are sometimes required.

"Consider working with a doctor to determine if you need additional supplements based on your individual needs and potential nutrient gaps," advises Wasserman Baker.

What you should consider when switching to a vegan diet

Switching to a plant-based diet can often be a learning curve, as many foods contain "hidden" animal ingredients. Examples include whey and casein (milk proteins), gelatin (an ingredient found in animal bones), andHonig(produced bybees).

In the UK and many other countries, some animal ingredients are printed in bold on packs as they are mostly known allergens. This includes milk and eggs. Some, including honey, gelatin, and many meats, are harder to spot on labels.

Tips for eating out as a vegan

A few years ago it might have been a difficult experience to be a vegan at a social event that involved food. However, vegan options are plentiful in numerous restaurants around the world these days. As awareness of veganism grows, many people are also happily accommodating to accommodating plant-based guests.

However, sometimes for newcomers to this lifestyle, navigating through social situations with non-vegans can be a daunting task.

"Let's address the elephant in the room, the social aspect," he saysJennifer Kropf, the editorial director and expert at Healthy Happy Impactful. "When you're the only vegan in the crowd, it can be a bit difficult to navigate family meals, parties and dining out. It can feel isolating at times when your choices aren't understood by those around you.” She recommends having a few “time-tested dishes” ready for social gatherings and familiarizing yourself with vegan-friendly spots.

"And remember, support is key," she adds. "There's an amazing community of vegans, both online and in person."

Why should you eat vegan rather than vegetarian?

For many people who adopt a vegan diet for ethical or environmental reasons, the vegetarian diet is not enough to provide reliefyour request.

Thedairy industryIt is not only responsible for around four percent of global greenhouse gas emissions, but also causes great suffering for cows. There are over 270 million dairy cows worldwide and a growing number of them are kept on factory farms.

Cows used in dairy farming are forced to get pregnant every year from around two years of age. At each birth, the calf is taken away from them a few hours after birth. Suckler cows often cry and howl for their babies for days after they are gone. Due to the conditions under which they are kept,lamenessand mastitis are common in dairy cows. When their bodies are exhausted and they stop producing milk, the cows are sent to the slaughterhouse.

There are also many animal welfare concerns in the egg industry. More than seven billion chickens are kept in egg factories worldwide. Most of these are housed in small battery cages that give them an area about the size of an A4 sheet of paper. In countries where battery cages are illegal,like Britain, they may be kept with up to 70 other hens in so-called “enriched cages”. In both cage systems, chickens are unable to exhibit natural behaviors such as spreading their wings, walking and foraging.

Male chicks born to the egg industry are overstressed and are therefore killed shortly after birth. This is often done by gassing or throwing them alive into an industrial shredder.

bottom line

Opting for veganism over vegetarianism is often seen as the most effective way to minimize your impact on animals and the planet. In addition, a balanced, plant-based diet is consistently associated with improvementsHealthResults. And as the global vegan movement grows, it's only getting easier to make your life as cruelty-free as possible.

Vegan recipes and food inspiration can be found here

You can find more tips on how to stay healthy as a vegan here