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How To Go Vegan On A Diet

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Liz Fe creates informative content to entertain and educate her readers.


1. Eliminate all animal-derived foods from your diet, including eggs and dairy.

  • Animal-derived foods are any foods that come from animals, such as meat, eggs, dairy products and gelatin.
  • You can eliminate animal-derived foods from your diet by replacing them with vegan alternatives.
  • Some people find that they crave animal-derived foods less once they start eating vegan meals regularly. If you're struggling with cravings for these items, try to avoid reading or watching anything that might trigger them (for example: cookbooks or recipe videos). You may also want to consider finding a support group online or in person if you feel like this is becoming an issue for you.
  • When going out to eat with friends who do not follow a vegan diet, offer suggestions about where the group can eat instead of insisting on sticking with what everyone else wants just because it isn't on your plate anymore!

2. Go with what you like.

It’s important to keep in mind that you can still eat what you like. You don’t have to give up your favorite foods, especially if they happen to be vegan. Even if it takes some extra time and research, there are many recipes out there for the kinds of food you may miss from your old diet.

If someone asks you how long it will take before they see results, tell them that they won't notice a difference overnight—but they will notice changes over time! In fact, some people say that when they first went vegan or vegetarian (or even gluten-free), they didn't feel much different at all until maybe a month or two later when their body adjusted to the new way of eating—and then bam! They felt lighter and more energized than ever before!

3. Eat plenty of fruits and vegetables, whole grains, soy, beans and nuts.

Eating a healthy, balanced vegan diet is a snap when you focus on fruits, vegetables and other plant-based foods. These foods are naturally high in vitamins, minerals and fiber while being low in saturated fat. Try to eat five or more servings of fruit every day (two servings are one cup each). Vegetables can be eaten raw or cooked, so make sure you get enough of both types on a daily basis.

Fruits and vegetables provide vitamins A and C as well as potassium - essential for maintaining good health by keeping your heart muscles functioning properly. Whole grains provide complex carbohydrates that help keep blood sugar levels stable throughout the day so you won’t feel tired after meals. Soy foods such as tofu have been shown to lower cholesterol levels when substituted for meat protein in your diet. Beans are also great sources of protein – up to 20 g per cup when cooked – along with fiber which helps maintain bowel regularity.* Nuts offer both protein (up to 10 g per ½ cup) plus omega-3 fatty acids for anti-inflammatory benefits; however since nuts are high in calories they should be eaten sparingly.*

4. Make sure you are getting enough protein in your diet.

If you're looking to maintain or build muscle mass, protein is important. Many people will tell you that you can only get your daily allotment from animal products, but that's not true. You can and should get enough protein from plants as well—in fact, plants have more proteins per serving than meat does because there is less fat (and it's healthier).

If you're concerned about getting enough protein in your diet as a vegan, consult this list of high-protein vegan foods to see what might be good options for you:

  • Beans
  • Nuts
  • Tofu

5. Be prepared to spend more time in the kitchen.

  • Be prepared to spend more time in the kitchen.
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Cooking at home is cheaper than ordering out. If you're looking to save money on your grocery bill, cooking at home is a great way to do so. Plus, when compared with eating out, the food will be healthier and tastier—not to mention that it's much less expensive!

Make sure you know how long it takes for certain foods (like rice or pasta) to cook before you start prepping so that nothing gets over-or undercooked during your meal prep session. You can also save some time by preparing food ahead of time: chopping veggies up beforehand or making a salad dressing ahead of time will cut down on prep time later on when it comes into play for your meal plan for the week/month/year/life in general.

6. Keep a food journal.

One of the best ways to get started on a vegan diet is by keeping a food journal. A food journal is a great way to track what you are eating and how your body reacts to certain foods. It can help you identify problem areas in your diet that might be inhibiting weight loss or overall healthiness.

  • If you’re not sure where to start with keeping a food journal, this article will walk you through how to do it correctly!

7. Exercise and stay active as much as possible!

It is important to exercise every day.

You should try to do at least 30 minutes of cardio and 15 minutes of strength training, four times per week.

If you can't fit in that much exercise, try doing just 20 minutes of cardio three times a week or 10 minutes of cardio five times a week.

Remember: consistency is key!

Becoming vegan can be done in a way that supports your health and makes you feel good.

Becoming vegan can be done in a way that supports your health and makes you feel good. The first step is to make sure you’re getting the right amount of protein, calcium, omega-3s, iron and vitamin B12. You can do this by following these tips:

  • Eat a variety of plant-based foods including legumes such as beans, lentils and peas; nuts like walnuts or almonds; seeds like hemp seed; soy products like tofu and tempeh; whole grains like brown rice or quinoa (pronounced keen-wah) that are high in fiber.
  • Protein sources include legumes such as beans, lentils and peas; nuts like walnuts or almonds; seeds like hemp seed; soy products like tofu and tempeh. If you're not eating enough calories from these sources on a daily basis it's important to supplement with an additional 20 g/day for adults (10 g/day for kids). Calcium sources include dark leafy greens such as kale or collard greens; fortified nondairy milk alternatives such as almond milk soymilk etc.; calcium-fortified orange juice too! Omega 3s - found in chia seeds flaxseeds ground flaxseed oil or walnuts). Iron - found in spinach beet greens kale collard greens turnip greens mustard greens Swiss chard blackstrap molasses yeast extract dried dandelion root turmeric root curry powder red clover flowers quinoa oat bran millet amaranth teff


Going vegan on a diet is not as difficult as it may seem. It takes some time, but if you stick with it and stay focused on your goals, then you can be successful. There are many benefits to going vegan on a diet such as feeling more energized and having better overall health. If this sounds like something that interests you then we hope this article has given you some helpful tips!

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