If you are facing the challenge of going vegan for a month for the first time, you are probably excited about this idea, but you will also have some concerns about this lifestyle change. How can you walk through it with a smile and reap all of its health benefits.
There really has never been a better time for veganism. Restricting the consumption of animal products no longer means jeopardizing social life, eliminating good and varied eating habits, or preparing laborious and time-consuming meals.
Restaurants have long known the demand for tasty vegan dishes, most supermarkets have a wide variety of plants as well as fruit and vegetable stands, and many cafes offer oatmeal and almond milk.
How to get into veganism and be consistent at least this month?
Veganism is great for everyone. It is good for people and animals. Give your body a dose of good stuff every day. Nutrition, exercise, water and sleep.
How to properly prepare?
Preparation is key, so it pays to plan well. On the Internet you will find many recipes for delicious and nutritious meals. Of course, you can include sandwiches and even desserts.
Resort to supplementation
Also consider taking supplements. The best thing about this diet is the consumption of unprocessed natural products, however, supplementation is an additional healthy element. For example, if you are not getting enough vitamin D from UV exposure, you may consider supplementing with vitamin D2 in capsules.
Micronutrients, vitamins and minerals are your allies. Did you know that vitamin A is a fat-soluble vitamin necessary for the function of your eyesight and to prevent dust blindness? It is also an antioxidant and removes electrons from cells, reducing the risk of cancer and other diseases. There are several other health benefits, including slowing down the aging process.
All green, yellow, and orange vegetables contain vitamin A. To meet your needs, you must consume at least one source of this vitamin per day.
And what about vitamins B, C, D, E, K, calcium, copper, iron, magnesium, sodium, phosphorus, potassium, and zinc? All of this is what your body needs. Having a deficiency in any of these ingredients can cause health problems.
Remember vitamin B12
In case you are on a vegan diet, there are only a few nutrients that you should pay special attention to and make sure you are getting them in sufficient quantities.
If you are vegan, you are at risk for a vitamin B12 deficiency. Therefore, the vegan diet must be planned properly. Vitamin B12 is essential for many important functions, including energy production, blood formation, DNA synthesis, and reproductive health. B12 is made by bacteria and is mainly found in animal products simply because animals eat food covered with these bacteria.
Symptoms of vitamin B12 deficiency, ie loss of energy, numbness, tingling, poor memory, blurred vision can last for months or even several years. The good news is that deficiency can be easily avoided. There are many products fortified with vitamin B12, including cereals, non-dairy milk, and yeast.
Also pay attention to vitamin D
Another important vitamin, especially during the winter months, is the vitamin D. We need it to absorb and use phosphorus and calcium. As you probably know, this is essential for the proper growth, development and maintenance of healthy bones and teeth. In addition, it participates in the regulation of the heartbeat and protects against muscle weakness. Vitamin D is necessary for cell growth and neuromuscular function to boost our immunity.
Our bodies can produce vitamin D when our skin is exposed to UV sunlight. If you are not lucky enough to live on a tropical island, the sources of vitamin D to consider are eggs, dairy products and fish oils which are not consumed by vegans.
You may want to have blood tests to check your vitamin D levels. If you have a deficiency, a simple supplement can help. And this one can really do wonders. Remember that some vitamin D supplements are not vegan. Vitamin D2 is always a good option for vegans. But D3 can contain animal products.
Eat moderately
An overdose of nutrients is almost impossible if you only get them from your food. They simply cannot be consumed in amounts that can cause serious illness. Try to eat 9 kg of spinach, drink 6 liters of water or a bottle of vodka at the same time! All of this can be fatal, even spinach (specifically from oxalic acid).
However, if you consume nutrients in tablet form or if the RDA for folic acid is contained in one serving of your favorite cereal, is it safe to eat the entire box while taking folic acid supplements? Eating too many fortified foods and taking supplements for months or years can cause you to absorb too many of these ingredients.
Add all the types of food you need
This guarantees the maximum ability to control diseases thanks to the phytochemicals. Vegetables and fruits should always make up 50% of your plate. It is worth consuming 0.5 kg or more of fruits and vegetables a day. Approx. 25% the dish must be grains.
Add a mixture of complex carbohydrates and fiber to get the vitamins and minerals you need, and try to cut down on refined grains. The remaining 25 percent should be a good source of plant protein, such as legumes, beans, tofu, nuts, and seeds. The combination of different protein sources will provide all the necessary amino acids.
Use good sources of protein
Vegan foods have less protein, which means that you will need to eat more to meet your needs. Some products, like broccoli and spinach, have so little protein that it would not be practical to use them as your main daily source.
Animal protein contains more protein than plant foods and contains a higher percentage of essential amino acids, and is better digested and absorbed. For this reason, lean meat and dairy products have long been used in bodybuilding.
Non-animal protein sources
Many high-protein plant products are available. Amount of protein per 100 g:
- Peanuts 26 g.
- Ming beans 24 g.
- Cashews 24 g.
- Black beans 21 g.
- Chickpeas 19 g.
- Pumpkin seeds 19 g.
- Chia seeds 17 g.
- Oatmeal 17 g.
- Lentils 9 g.
Rice protein powder or peas are the best source, and consuming a mixture of both is even better.
Consider healthy fats and carbohydrates
It is also important to introduce unsaturated fats into your diet. Vegan diets are full of them (for example, nuts and avocados). Carbohydrates won’t be a problem either because the vegan diet contains large amounts of fruits, vegetables, and whole grains. The bottom line from all of this is that you can thrive on a plant-based diet alone.
There are established rules for muscle growth. On a plant-based diet, this is a bit of a challenge. The key is a well-designed plan that focuses on weight lifting, proper nutrition, rest, and the right amount of water.