Being vegan implies taking a big step in your diet change, much bigger than going vegetarian. So you will have millions of doubts and fears that haunt your mind: will I be well nourished? Will I go hungry? Is it an expensive diet?
The first thing you should ask yourself is why you are going to decide to go vegan. The challenge of not consuming anything derived from animals for 21 days has its explanation. According to several studies, it is estimated that the human being takes 21 days to break a habit , so these three weeks are crucial to also know your will.
The vegan diet does not cleanse the body , as popular belief has been telling us. Our body does not need to cleanse itself of proteins or fats by consuming fruits and vegetables, it is itself capable of doing it on a daily basis through secretions.
Tips before starting the vegan diet
Before changing your lifestyle, you should fully inform yourself of the foods you can consume, plan each meal so as not to fall into monotony and eat in moderation. Eating a vegetable base does not indicate that you can gorge yourself or neglect the control of salt and sugar.
Many start this adventure because they feel bloated or have bad digestions and, personally, I recommend it to you. Give your body a break, listen to it and feed intuitively. If after finishing these 21 days you want to resume your intake of meat, fish, eggs and dairy, do it in less quantity than before and increase little by little.
If I stop consuming meat will I become intolerant? No, avoiding the consumption of certain foods does not produce any intolerance when you eat them again, but you do have to give your body an adaptation period.
As for whether you are going to need supplementation , the answer is yes. They will need to take vitamin B12 , since vegetables do not provide it in its nutritional components. You will find this supplementation in pharmacies or herbalists for less than € 4 a month. You will not need to take iron, calcium, Omega 3 or any other type of vitamin if you have a correct diet.
Most people who suffer from anemia (lack of iron) are meat consumers, so being vegan will not influence this type of pathology.
Prepare yourself for cravings and relapse attempts. Any premade snack may contain any component of animal origin , so it is best that you venture to cook your own whims (like our pumpkin nutella).
Of course, I advise you to plan meals and recipes for each day . At least the first week, which will be the hardest and in which you will feel more lost.
Maintain a vegan diet
You will face several drawbacks that you do not usually take into account when you eat an omnivorous diet. Feeding on fruits and vegetables implies maintaining a fresh consumption , and therefore, going more regularly to the market; or what is the same, you are going to need to take more time.
In addition, you will realize that buying vegetables is not as expensive as you thought, but buying vegan brand products is. Even so, you will discover the enormous offer that exists to carry a diet based on veganism.
What foods can I substitute?
Fear not, many of the products you regularly consume will be able to substitute them and find new flavors.
- Dairy : you can consume vegetable milks (almonds, soybeans, rice …), non-hydrogenated butters, soy yogurts, tofu cheeses …
- Proteins : tofu, tempeh (soy-based meat substitute), seitan (wheat gluten-based meat substitute), vegetable burgers, legumes, beans, nuts, seeds …
- Grains : brown rice, quinoa, oats, couscous, multigrain pasta, bread …
Don't get overwhelmed and enjoy
Starting a vegan diet is something that you propose, nobody forces you, and you should take it easy. Enjoy everything you will learn cooking new recipes, tasting flavors and evaluating the feeling of satiety without consuming precooked foods.
Tell your environment that you are submerged in the challenge , not to show off, but to make you the most bearable path. It will surely be 21 days of learning for you and for them.
Try not to give up halfway . The first week is usually harder, I tell you from experience, but from the sixth day you will start to feel more comfortable and you will not be obsessed counting the hours left to eat again. Remember that it is not about starving , but about eating with sense.
If at the end of the challenge you decide to return to your omnivorous diet, you can integrate new foods into your diet that will surely make it less monotonous.
Example of a vegan diet day
As the balance is what counts , Sharon Palmer details in his book a menu followed by portions according to the food we have:
- Breakfast : 1 serving of protein, 1/3 of essential fats, 2 of whole grains, 2 of vegetables and 1 fruit
- Lunch : 2 servings of protein, 1/3 of essential fats, 2 of whole grains, 2 of vegetables
- Dinner : 2 servings of protein, 1/3 of essential fats, 2 of whole grains, 2 of vegetables, and 1 of fruit
- Daily snacks : 2 servings of protein, 1 of vegetables and fruit.
