Content

• To step
• Method 1 of 3: Become a vegan in a healthy way
• Method 2 of 3: Create habits
• Method 3 of 3: Stay on your way
• Tips
• Warnings
• Necessities

Most omnivores think that going vegan is impossible and can't even imagine how they should survive, let alone enjoy them without the familiar flavors they are used to. But they just aren't creative enough! With a positive attitude, the desire to take a step in a more healthy direction, and some diligence in the grocery store's vegetable department, it is for real possible to discover a whole new (and probably better) world and reap a variety of physical, mental and emotional benefits (and last but not least, saving money).

To step

Method 1 of 3: Become a vegan in a healthy way

1. Plan it. Just because a vegan diet is low in calories and fat (and no cholesterol at all) doesn't mean it's healthy. Still, most vegan preparations are probably better for you than what the average European eats. According to the American Nutrition Center (The Academy of Nutrition and Dietics) it is a vegan diet only healthy if it is varied and well planned. If you decide to go vegan for health reasons, consider buying everything organic as well. Because if you don't, your body will lack the vitamins and nutrients that your body needs to function optimally. So do yourself a favor and do it all right.
   • Do your homework. What foods you like (and that are vegan) are you going to add to your new diet? Nuts? Quinoa? Beans? Decide whether or not you want to eat honey, gelatin, etc. And also whether you have a full vegan want to become or simply start on a vegan diet. Because there is often animal fat in soap, your shoes can be made of leather or something similar, etc. Are you against animal testing? Some products and foods are tested on animals and may be something you want to avoid.
   • Go online. There are tons of websites for vegans in the button, which are jam-packed with recipes, quizzes, fun facts and interactive games that can get you excited. And they also give you recipes that you can enjoy for at least a week! Use what you have at your disposal, but always make sure your diet is balanced.
2. Go to your doctor for consultation. See your doctor to make sure you are in optimal condition. Tell your doctor that you are thinking about going vegan and ask if there are any risks associated with your medical history. For example, people with anemia need to take extra care to get enough iron from their vegan diet. However, some doctors are not very knowledgeable about veganism and mistakenly believe that it is unhealthy for you or that you are not getting enough protein or calcium. However, you only have 50 g. protein needed if you are female and 60% if you are male. 1000 to 1200 mg. calcium is needed depending on your age. Humans are not even able to absorb the calcium in cow's milk, so milk from plants with extra calcium and orange juice are excellent substitutes.
   • Ask your doctor how to maintain a balanced diet in terms of your new eating habits. He can give you some information on how to get the necessary vitamins and minerals needed to function optimally.
3. Be clear about it why you want to become a vegan. Because it is a huge change in your lifestyle, and should therefore not be viewed lightly as a trend. Listing the reasons for yourself will not only ensure that you are wasting your time and effort because it is not really your passion, but it will also make sure you stick with it. And you can answer questions if people are surprised about your eating habits!
   • If there is a particular essay, photo, or quote that supports your desire to become a vegan, print it out and hang it where you will often see it, such as the refrigerator.
   • In case anyone asks, the vegan diet is suitable for all people (as long as it is done properly). Athletes, pregnant women, children and seniors can all benefit from a healthy vegan diet. There is no need to defend yourself if your in-laws are criticizing you. After all, you have science on your side.
4. Research nutrition, food and health in a scientific way. You don't have to be a dietician or doctor to understand the background of a healthy lifestyle. Learning as much as possible about nutrition, food and health will only do you good. You will become an expert in plant-based alternatives in no time.
   • You can still get enough protein, as long as you know where to look for it. Fortunately, there are many plants that are rich in it: tofu, beans, nuts, seeds, quinoa and whole grains are all packed with protein.
   • If you buy soy, almond, or rice milk, make sure it is fortified with calcium. The same goes for orange juice!
   • Avocado, nuts, seeds, and olive oil are all sources of healthy fats. They are also necessary!
5. Ask questions. True vegans (or a friend with similar interests) can help you with your new adventure. Search the internet for online communities or find a club or group near you or in your area. The easiest way to do this is to go to a new nice vegan restaurant, at the table you like to sit, and take it from there.

Method 2 of 3: Create habits

1. Build it up. Make a plan in which you specify one type of non-vegan food per week. This not only makes it easier to adjust your lifestyle, but also helps your body make the transition as smooth as possible. Because any sudden, drastic change in your diet damages your body, especially when you go from being omnivorous to vegan.
   • Listen to your body and be kind to yourself. Do not force yourself to change everything immediately and without guidance. You need to know how to replace certain substances such as proteins and fat with different foods than you were used to before you might think you should eat lettuce for the rest of your life. Start by cutting back on meat, then eggs and cheese, then all dairy products, and only then delve into the ingredients in foodstuffs (these can be quite sneaky).
2. Know the difference between live foods and inanimate products consumed as food. This is much more difficult for vegans than for vegetarians. Because you know, for example, that you cannot eat cheese because cows are exploited to produce the milk from which the cheese is made, but do you also know that most alternatives to cheese contain casein and that it is a milk protein? Do your homework and read ingredient labels so you don't accidentally eat non-vegan foods.
   • You will soon notice that vegan websites recommend certain brands. Once you know what to look for in the supermarket, grocery shopping will no longer be a chore for you.
3. Learn about tofu (and soy products in general). It is a good source of protein and calcium and can be prepared in many different ways. It takes a while to get used to it, especially if you've never eaten tofu before, but try to give it a shot.
   • Tofu, and soy and rice milk and other meat substitutes, can become your best friends in the vegan world. Just think of a product, and there is a great version for it. And it doesn't even taste bad!
4. Take the time to cook. Most processed foods will be out of your reach, so whether you like it or not, you should learn how to cook. It will give you a stronger connection to your food, and it can also be exciting and fulfilling (your friends and family will appreciate it very much too). Recognize that the taste and experience of your food is just as important as applying food practically in your life. Be creative and choose a variety of products so that you avoid monotony and boredom.
   • There are many vegan cookbooks and free online recipes available today that can provide you with inspiration. If you bring out the best in you to prepare vegan meals every day, you can really start enjoying food more, and re-train your taste buds and get used to new and even strange flavors. Who would have thought this path would be so enriching?

Method 3 of 3: Stay on your way

1. Keep your balance. If you find yourself feeling tired or drowsy all the time, you may be missing something important in your diet. It may be easy to eat the same things every day, but if you follow a vegan diet, it is not wise. Get enough protein, calcium, iron, vitamins, etc., this list could go on for a while, but that would exceed the bandwidth.
   • Taking a supplement is a good idea. A daily multivitamin ensures that you get everything you need. If you have any questions, go to a (natural) chemist or pharmacy in your area or make an appointment with your doctor.
   • There are no reliable plant sources of B12 (B12 found in plants is usually unreliable as it may have come into contact with animal feces), which can lead to a deficiency. It is therefore best to take a B12 supplement. Deficiency can at best cause considerable fatigue and weakness. In the worst case, it can put you at risk of heart disease, anemia, and can also cause serious irreversible damage to the nervous system. A good tip is to eat foods fortified with B12 (check the label), such as yeast flakes, grains and vegetable milk.
   • If you are taking Omega-3 supplements, keep in mind that most of them are made from fish oils, so they are not vegan. Vegan sources of Omega-3 are flaxseed, flaxseed oil and walnuts. One teaspoon of flaxseed oil already meets the daily amount you need.
2. Reward yourself. After you learn how to deal with the huge turnaround in your kitchen, your budget, your free time, your health, and your appearance, really try to treat yourself to a new wardrobe, a vacation, or a new kitchen. You've earned it!
3. Share your pleasure with others. There is nothing more satisfying than being recognized in indulging someone else's tummy.Treat your family or friends to a delicious home-cooked meal, with all the trimmings. Be a vegan evangelist by positively demonstrating to others (not nagging) that they too can make the transition from eating meat to eating fresh, rich foods.
   • That said, the people around you take your dietary preferences into account, so do it the other way around. Not everyone will love it when you serve them a tofu burger. But that doesn't mean you have to adopt their fondness for eating animals when you cook for them. If you go to someone to eat, bring your own food to be on the safe side. Thank them if you make a dish for you or even try to make something vegan, whether that's really vegan or not.

Tips

• Check the internet for vegan restaurants and eateries near you.
• You can even buy a vegan sandwich at some fast food chains if you choose one without meat or cheese. Nowadays there are many with vegetables or a salad if necessary.
• There are many options when it comes to toppings on sandwiches, so don't let your spirits fail. Houmous, baba ganoush, peanut butter with banana, other nut butters (almonds, cashews, etc.), various jams. Make sure the bread is vegan.
• Try to find vegan versions of your favorite non-vegan recipes so you don't feel like you are short of it. It's pretty easy to find vegan versions of just about any recipe on the internet.
• A rule of thumb when you start preparing vegan meals: a grain, a vegetable, a bean (rice / pasta, some vegetable (s), and beans / lentils).
• Go to vegan restaurants and challenge yourself to learn how to prepare their menu. If they don't want to share their secret recipes with you, try to mimic what you liked or something similar by looking it up yourself online or in a cookbook.
• Stocking up on fresh fruits and vegetables, nuts, grains, beans, muesli, herbs, and researching lots of brands dedicated to healthy eating can help you learn what's there to add to your daily choice of delicious meals. .
• Some pizzerias also offer pizzas without cheese, and most thin-crust pizzas are vegan, but check online first. There are usually more than enough vegetables to put on the pizza, such as mushrooms.
• Some people throw away pans, cutting boards, or cooking utensils that have come into contact with meat.
• Lots of Asian and Indian food is excellent for vegans.
• Do not give up! Be persistent despite the mistakes you make, your disgust, or the discouragement of others. Let your will power prevail and live as you know how it is good for you. And don't hate yourself if you're having a weak moment and find yourself suddenly eating two cheeseburgers.
• Forgive yourself and indulge yourself regularly with an ultra-healthy dessert like an abundant tofu cheesecake. Some people see veganism as a goal and vegetarianism as a minimum, so that it is acceptable to eat vegetarian sometimes, but that is not okay to eat meat.
• Quinoa is very good for you if you are vegan, and it is also delicious.
• Bananas can be used in place of eggs in some recipes.

Warnings

• It is good to remember that not everyone will support you in your intention to become a vegan. Some family members who enjoy eating meat may not support your choice. However, don't let their thoughts influence you, because you want to change yourself and not let others change yourself. They may tease you about it, and some people may eat meat in front of you and think they can tease you with it (even if you have absolutely no need for meat). Some people won't try to tailor their meals to you or when you eat out, so remember to bring your own just in case.
• Don't use veganism as a way to mask anorexia or any other eating disorder. Like any diet, veganism can be abused for the wrong purposes. Learn what your body needs to stay healthy, and then get that food in.
• Be aware that most doctors learn surprisingly little about nutrition while studying medicine. Also, most doctors today were educated at a time when veganism was largely ridiculed by most Western civilizations. If your doctor is against a vegan diet for ideological reasons, see a dietitian who specializes in vegan and other alternative diets.
• Being vegan doesn't necessarily mean someone is healthier; make sure you study nutritionally thoroughly, from neutral sources, before proceeding.
• Don't eat too many desserts or a cake substitute, even if you're vegan, as you can gain too much if you eat too much. The key is moderation, in everything.
• Soap, toothpaste, shaving cream, etc. can all contain animal substances (if you not only want to follow a vegan diet but also a vegan lifestyle).
• Veganism doesn't suddenly make you cool, nor does it make you a better person (not necessarily) than your peers who eat meat. Don't be snobbish about it.
• Be careful with soy, don't eat too much of it; Investigate the side effects of soy, as recent studies indicate that it can be harmful (because it interacts with your hormones). If you base your diet on soy and tofu, they can quickly become some of the most harmful nutrients available. Because it is also said that the human body has difficulty digesting soy and tofu.
• Be careful with sweets, as many of them contain honey and gelatin. Some contain carminic acid, which is a coloring agent that comes from certain lice.
• If you have certain physical complaints, always see your doctor before making a drastic change in your diet and lifestyle. Proceed with caution and listen to your body. This applies to any diet. Being a vegan means you have to make do with a lot less / different foods, and if you already have an allergy or intolerance it can be difficult to get all the necessary nutrients.
• Shoes can be made of leather or suede, and hats or scarves etc. can be made of wool or fur. And almost any item of clothing can be made of wool and silk. And angora is also an animal.
• Some restaurants / waitresses sometimes say that something is vegan when it is not. Whether they're trying to scam you or just have no idea and just say something, it's probably best to check the ingredients online, or call and ask for an ingredient list.

Necessities

• Processed foods (vegetarian burgers, ready-to-eat vegetable chips, and other processed foods)
• Vegan foods, as fresh and unprocessed as possible (many vegans also support organic foods)