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10 Steps to Start a Vegan Lifestyle

by Natalia Urdiales February 24, 2021

10 Simple Steps to Begin Venturing into Veganism

Many people today want to have a healthier diet, and not only healthy, but also a diet that is more friendly to the planet and animals, that's why we made you this short guide on how to start your transformation to a "plant-based"or vegan / vegetarian lifestyle. Many times we don't know where to start or what to do, that's why you will love this 10 tips.

 

1. Stop drinking Cow's Milk and switch to Vegetable Milks

It's something quite known today, milk is not healthy, and it's not the best for our planet and for our body, as recent studies have discovered that it has carcinogenic compounds, antibiotics and hormones. You can buy vegetable milks in your favorite supermarket or you can make them at home, they are simple to prepare and delicious. You can make almond, walnut, cashew, macadamia nut, coconut, hazelnut milk, etc.


2. Go leaving the Sausages and Red Meats first, then start with the other meats.

Leave behind the animal origin proteins little by little and become familiar with the vegetable origin foods rich in protein like seeds, quinoa, legumes, cereals, tofu, vegetable protein powders, etc. You can start leaving the sausages, which are the worst for your health, and red meats because they contain clenbuterol among other components that are not beneficial for our body. Always keep in mind that you must mix cereals with legumes, otherwise you will not get all the necessary amino acids to make it a complete protein.

 

3. Consume High Quality Oils

Our brain is mostly fat, therefore it is vital to give our body the best quality extra-virgin oils (cold pressed and extra virgin is the same) and also always include omegas 3, 6 and 9 every day. Use grape, hemp, olive, coconut, sesame oils and eat walnuts, avocados, etc. They are ingredients that you must include in your diet every day, and that additionally will give you a lot of energy.

 

4. Get a good vitamin B12 Supplement

It is very important that you get used to the idea that you have to supplement with vitamin B12, which is also called cyanocobalamin, and ensure that it's of quality and that it's a supplement that is bioavailable for our body.

 

5. Make sure you always meet your Daily Protein Intake

It's extremely important that you consume the amount of protein that your body needs every day for good health and energy in your daily life. Our body needs, every day, without fail, for us to provide it with proteins since it performs functions of great importance in the body, such as the replacement of tissues, the creation of new tissues and also to create white blood cells. If we fail with the consumption of this important macronutrient, little by little we will weaken not only physically but also immunologically. You can rely on supplements such as vegetable protein powders that can help you supplement your diet, especially if you practice physical activity and you need a lot of protein.



6. See a Nutrition Professional first

It's essential that, before making this great change in your lifestyle, you are sure of the decision you are making and really know that to make this transformation it will take a bit of effort and dedication from your part.

 

7. Swap Cheeses and derivatives with Hummus, Legume dips or Nut dips.

This is one of the somewhat difficult parts, but it is not the end of the world either. Now there are several stores and supermarket chains that are starting to sell vegan cheeses, in addition hummus and some seed dips can substitute lots of cheeses and they will also be an option extremely healthy for your body and also much friendlier with the planet and the environment.

 

8. Eat lots of Greens!

Consume your greens, without fail! Whether in green juice, in salad, cooked, in soup, or raw on top of your favorite food, but you must love them now! The greens are spinach, watercress, arugula, chard, coriander, parsley, celery, etc. These provide you with many micronutrients, in addition to helping to maintain a more alkaline balance in the body, which is excellent for good health.

 

9. Try to eat at least 1 cup of Vegetables at each meal

Transforming your diet to a "plant-based diet" involves of course consuming vegetables, most of the time people don't consume enough amounts in this type of diet. Consume at least 1 cup of vegetables in each meal, and you will enjoy its enormous benefits. Apart from that you will get in shape and your digestion will be immensely improved.

 

10. Make sure to include Seaweed in your diet from time to time

Like dulse algae, nori, kombu, spirulina and irish moss, they will provide you with many vitamins and among other important micronutrients, in the vegan diet they are of the utmost importance, and in addition, many times even rich dishes can be prepared.

 

If you are thinking of changing your consumption habits, we hope this post will be of great help to you! Remember that you can also find delicious recipes on our Blog to help you in your new lifestyle or simply to try new and delicious things.

 

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Bibliography

  1. Campbell, T. Colin, and Thomas M. Campbell. 2006. The China study: the most comprehensive study of nutrition ever conducted and the startling implications for diet, weight loss and long-term health.
  2. Fajardo-Zapata, Álvaro L.; Méndez-Casallas, Francy J.; Molina, Luis H. Residuos de fármacos anabolizantes en carnes destinadas al consumo humano Universitas Scientiarum, vol. 16, núm. 1, enero-abril, 2011, pp. 77-91 Pontificia Universidad Javeriana Bogotá, Colombia
  3. World Cancer Research Fund/American Institute for Cancer Research. Continuous Update Project Interim Report Summary. Food, Nutrition, Physical Activity, and the Prevention of Colorectal Cancer. 2011 http://www.wcrf.org/PDFs/Colorectal%20cancer%20report%20summary%202011.pdf (acceso 06.06.2011).
  4. Center MM, Jemal A, Smith R, Ward E. Worldwide Variations in Colorectal Cancer. CA Cancer J Clin 2009; 59: 366-37.  
  5. Van Wezemael L, Verbeke W, de Barcellos MD, Scholderer J, Perez-Cueto F. Consumer perceptions of beef healthiness: results from a qualitative study in four European countries. BMC Public Health 2010; 10: 342. doi: 10.1186/1471-2458-10-342.     



Natalia Urdiales
Natalia Urdiales

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