At the time of writing, I have been vegan for six years. Before that, I only knew one other person who was vegan. I never thought I could do it despite having never tried.
One of the reasons why I believe I was so successful is the speed at which I made the switch. I didn't go all in overnight. I did it in a little under four months. In this guide, I hope to show you that it is possible to make gradual, long-lasting changes to your eating and lifestyle habits. Choosing to be vegan is not a fad or a diet. It is a lifestyle change, and like all lifestyle changes, adapting slowly means you are much more likely to succeed.
Before we look at how to start being vegan, it is vital to understand why you should want to.
Why choose vegan?
A vegan lifestyle offers multifaceted benefits. Health-wise, it is linked to a lower risk of heart disease, certain cancers, and diabetes while helping with weight management and improving digestion. Environmentally, it significantly reduces greenhouse gas emissions, conserves resources like land and water, and supports the preservation of our planet's biodiversity. Lastly, it has ethical significance. Veganism minimises animal suffering. By abstaining from animal products, it aligns with values of compassion and respect for all living beings.
Why Transition slowly?
For several reasons, transitioning slowly to a vegan lifestyle often yields better long-term outcomes. Gradual adaptation allows you to make sustainable adjustments to your dietary habits that you can easily maintain. It provides a smoother behavioural shift, giving you time to explore various plant-based foods and develop your cooking skills. This makes the transition far less daunting.
Additionally, this approach ensures a balanced nutritional intake. It allows individuals to learn about alternative nutrient sources to prevent deficiencies associated with sudden dietary changes. Psychologically, the gradual process reduces stress, fostering a healthier relationship with food and enabling mindful choices rather than strict restrictions.
Moreover, the slow transition allows the integration of a vegan lifestyle into your daily routines. From shopping habits to meal planning, doing it slowly makes the change more feasible and sustainable.
So how can you do it?
Month 1: Awareness and Preparation
- Educate Yourself: Research the nutritional aspects of a vegan diet, sources of plant-based proteins, essential vitamins, and minerals.
- Kitchen Cleanout: Gradually begin replacing non-vegan items in your pantry with plant-based alternatives. For example, gravy granules and chicken and beef-flavoured stock cubes all have plant-based options.
- Explore Recipes: Begin experimenting with simple vegan recipes for familiar dishes. Meals like bean chilli, spaghetti bolognese, curry and other family favourites can easily feed 6-8 people. Incorporating red lentils, which are inexpensive, will make sauces thick and nutritious. When you make large one-pot dishes like this, the leftovers can be frozen or used for work lunches.
Month 2: Meatless Days and Exploration
- Meatless Days: Start designating specific days each week as meatless. Explore new plant-based protein sources like lentils, beans, chickpeas, and tofu.
- Dairy Alternatives: Introduce dairy alternatives like almond milk, soya milk, or oat milk. Experiment with plant-based cheeses, yoghurts and spreads.
- Try New Foods: Incorporate new fruits, vegetables, grains, and legumes into your meals.
- Whole Grains: Choose whole grain pasta and brown rice. The cooking time is slightly longer, but these varieties are packed with nutrients like protein, fibre, iron, magnesium, and zinc. White pasta, on the other hand, has been stripped of many of these nutrients during processing.
Month 3: Phasing Out Animal Products
- Eliminate Red Meat: Cut out red meat completely and focus on diversifying your plant-based protein sources.
- Replace Poultry and Fish: Gradually reduce and replace poultry and fish with plant-based options. Explore mock meats or homemade seitan.
- Egg Substitutes: Experiment with egg replacements like flaxseeds, chia seeds, or commercial egg replacers in baking and cooking.
Month 4: Deepening the Transition
- Dive into Plant-Based Cooking: Expand your repertoire of vegan recipes. Explore ethnic cuisines that naturally have a lot of vegan options.
- Read Labels: Learn to identify animal-derived ingredients in processed foods. Look for vegan-certified products.
- Social Support: Connect with vegan communities, forums, or local groups for support and advice.
Month 5: Fine-Tuning and Nutritional Balance
- Nutritional Awareness: Ensure you're getting all essential nutrients. Consider consulting a nutritionist for guidance.
- Supplementation: Learn about and consider supplementing with vitamin B12, vitamin D, omega-3 fatty acids, etc., if needed.
- Mindful Eating: Focus on balanced meals that include a variety of fruits, vegetables, whole grains, and proteins.
Month 6: Cementing the Vegan Lifestyle
- Reflect on Progress: Take stock of your journey and the positive changes you've experienced. Do you have more energy? Do you feel more connected to your environment? Maybe you have lost weight, begun to exercise and generally feel healthier.
- Solidify Habits: Reinforce your commitment to a vegan lifestyle. Donate or discard any remaining non-vegan items.
- Advocacy and Sharing: Share your experiences with others, encourage and support those interested in transitioning, and advocate for veganism in a positive manner.
Throughout the process:
- Read food labels carefully to ensure they are vegan-friendly.
- Focus on variety in your diet to get a wide range of nutrients.
- Don't be too hard on yourself if you slip up; transitioning takes time.
Remember, everyone's journey is unique. Listen to your body, and if needed, consult with a nutritionist or dietitian to ensure you're meeting your nutritional needs during the transition.
Good luck!
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Main image: by Manie Van der Hoven
