7 Things You Should Do Before Adopting a Vegan Diet

16 June, 2020
The vegan diet is all the rage nowadays. It’s possible to stop consuming meat or any animal products. But as it’s a major change, you should take things slow. In this article, discover seven things you should do before adopting a vegan diet.

The general characteristic of the vegan diet is the non-consumption of animal products. Adopting a vegan diet involves deep-seated habit changes. Those who decide to start this new lifestyle should get informed and take precautions. How can you follow a vegan diet?

Veganism is a worldwide trend that’s becoming increasingly popular, either for people’s love of animals or because they want a new model of comprehensive health care. Conversion to veganism is a decision that, complemented by physical exercise, has great advantages for the body. However, your transformation needs to be gradual and controlled.

7 things you should do before adopting a vegan diet

Before going vegan, it’s important for you to consider some relevant aspects. This way, you avoid sudden bodily changes and guarantee your well-being. Below, discover seven things you should keep in mind.

A medium-term goal

Anxiety about new trends can become a trap, making some people decide to cut out meat overnight. However, eating and emotional habits are difficult barriers to overcome. If you do this, you’re more likely to fall into temptation and then feel guilty for not having achieved your goal.

A vegan diet is easier if you take it step by step, without firm deadlines or structured demands to speed up the process. Incorporating vegan recipes once or twice a week into your diet will make the transition easier. Also, it facilitates access to greater food varieties and knowledge of alternatives.

A woman eating a salad.
To be more successful in adopting a vegan diet, it’s important to make gradual changes. This way, your body has time to adapt to new eating habits.

Adopting a vegan diet and shopping lists

In your shopping list, you should replace animal foods with cereals, seeds, and vegetables. You should make your list in a conscious and planned way. Thus, you have to think clearly about what you need for the new recipes and, especially, those that best suit your tastes.

It’s a good idea to add cashews, flax, sesame, pumpkin, vegetable milks, and non-dairy fermented products to your menu! With them, you can make cheeses, sauces, and many alternatives to traditional foods.

Read on to learn more: 5 Delicious Vegan Smoothies that are Rich in Vegetable Protein and Fiber

Analysis of favorite dishes

The adaptation process of your menu will be slow. Firstly, analyze what vegetarian menus are already incorporated into your diet. Secondly, choose the dishes you need to transform to make them vegan. It’s very easy to find alternative vegan recipes to meat-based dishes.

Weekly meal planning

The habit of making a list of possible weekly lunches and dinners can prove helpful. Awareness of meals allows you to avoid falling into the trap of going for quick meat-based meals.

When you’re thinking about each option, visualize the most valid and tasty alternatives at the same time. For example, you can replace yogurt with soy milk or create a new menu recommended by someone. But the idea is to have a guide that organizes the foods according to what you’re looking for.

A woman planning her meals.
To maintain a vegan diet, it’s important to learn to plan menus. This way, you guarantee the nutritional quality of the dishes and, in addition, you opt for delicious and varied alternatives.

Access information about the nutrients in foods

The meat, dairy products, and other foods that you’re going to substitute provide nutrients, vitamins, and minerals. It’s important to be informed about the products that can provide your body with these nutrients. For example, milk and its derivatives are a source of calcium that you must replace with other foods or supplements.

You should also read: Two Types of Vegan Burger Patties You Should Try

Adopting a vegan diet with variety and creativity

One of the main things you need to do to adopt a vegan diet is to use your creativity in recipes. The dishes should be varied so they don’t bore you. Remember that it isn’t healthy or pleasant to always eat the same thing. If you do this, you’re sure to quit.

Adopting a new eating habit means that you must be willing to try new options; it’s a way to reeducate your palate and expand your taste buds. It’s surprising how many recipes exist out there!

Include new sources of information

The food labels found in supermarkets contain positive information about different products. In addition, you can find online vegan associations and other pages that provide support. It’s very easy to join these groups, make inquiries, and learn new recipes and experiences.

A vegan diet is beneficial for comprehensive health. However, we recommend getting medical check-ups before you start.

  • unionvegetariana.org. 2017. Dieta vegana equilibrada, de la teoría a la práctica. Extraído de: https://unionvegetariana.org/wp-content/uploads/2017/08/dieta_vegetariana_equilibrada.pdf
  • María Josefa Andreu Ivorra. 2015. Nutrición y salud en la dieta vegana. Extraído de: http://openaccess.uoc.edu/webapps/o2/bitstream/10609/58407/3/fandreuiTFM211216.pdf
  • Andreu, M. J. (2015). Nutrición y salud en la dieta vegana.
  • Craig, W. J. (2009). Health effects of vegan diets. American Journal of Clinical Nutrition. https://doi.org/10.3945/ajcn.2009.26736N