Nonetheless, I told her I wanted to try diet first , and she reluctantly gave me six months to bring those LDL levels down. As a health writer, I had read the research on plant-based diets and heart disease. Studies like the review in Cureus show the strong link between plant-based diets and reduced risk of heart disease.

I felt confident that I could move the needle on my cholesterol by cutting out animal foods. Spoiler alert: It's several years later now, and all my blood lipid numbers are in the "ideal" range.

Thanks, plants! But my journey wasn't entirely smooth or linear. Here are the things I wish I had known before making the switch. Some of my biggest obstacles had to do with how I thought about myself and what I feared other people would think about me if I went vegan.

I worried about being labeled "high-maintenance" when I shared meals with other people. A huge turning point for me was embracing a new identity as a food rebel. I don't eat like everybody else, and I'm cool with that now. I started thinking of myself not as "weird" but as "ahead of the curve.

I practiced putting my own health needs ahead of other people's comfort and convenience. It turns out that making bold public statements such as, "Pizza doesn't work for me; let's order from the falafel joint instead" and "I'm bringing vegan mac and cheese to Thanksgiving" doesn't cause your friends and family to immediately disown you.

After my initial diagnosis, I decided to adopt a "mostly" plant-based diet. And I still think that's probably true—for some people. To use a Gretchen Rubinism, I'm an "abstainer.

Over time, my self-control wore out. After having some initial success bringing my numbers down, they crept back up as my vegan-ish diet became less vegan, more -ish.

I decided to embrace my "abstainer" personality, go full vegan and bid a fond farewell to all animal products. And almost immediately after making that commitment to myself, adhering to a fully plant-based diet became effortless.

If it's been a while since you sampled it, I'm telling you: Vegan junk food has become dangerously good. Have you tried the Field Roast mini corn dogs or Oatly's mint chip ice cream? Every diet needs some treats, and I absolutely enjoy some vegan junk food. But I try to stick to options that are low in saturated fat Tofutti Cuties are a fave because you can do just as much damage to your health on a processed-food-laden vegan diet as you can eating animal products.

And by some accounts, a vegan junk food diet may be even worse for your health, than a typical meat-eaters diet, according to a study in the Journal of Nutrition. I have been through times of overdoing processed vegan snacks, and I know now that when it comes to any kind of ultra-processed food vegan or not I want to proceed with caution.

In my life as an omnivore, I could take off on an adventure without thinking too much about what I would eat. I could find a meal at any restaurant or convenience store. Now I don't leave home without supplies: nuts, an apple, a container of hummus and whole-grain crackers or carrot sticks.

Veganism can be a healthy diet to follow, however, it's important to make sure you're still making healthy choices and getting the right amount of vitamins and minerals from your food. A review of 32 studies found that vegan diets can help improve markers of diabetes and reduce inflammation. According to a study , vegan diets can also help with weight loss due to increased fiber intake, in addition to blood pressure and cholesterol levels.

However, the latter study also found that a vegan diet can lead to deficiencies of nutrients like calcium, vitamins B12 especially , vitamin D, protein, omega-3 fatty acids, iron, and zinc.

Depending on your motivations for turning vegan and how strictly you want to follow the lifestyle, you can choose which foods and products you want to avoid. You can also decide whether you want to switch to a vegan lifestyle all at once, or slowly make the transition and see how it works for you.

People often choose to go vegan because it can help prevent the slaughter and suffering of other creatures; veganism is also a more environmentally-friendly lifestyle, since meat production is wasteful and a major cause of pollution.

There are very few plant-based sources of vitamin B Vitamin B12 is critical to the production of red blood cells, the functioning of the brain and nervous system, and the health of your hair, nails, and skin.

It also plays a role in preventing depression. Symptoms of a deficiency include weakness, fatigue, and constipation. Since vegan diets eliminate dairy products, which are rich sources of calcium, you may be at risk for a calcium deficiency once you go vegan. Fortified products such as orange juice, nut milks, and soy products have calcium added; oftentimes vitamin D will be added as well," says Tonnessen.

Vitamin D helps your body absorb calcium , so it's an equally important nutrient for healthy bones. The recommended calcium intake is 1, milligrams per day for most adults. You might consider taking a calcium supplement if you're falling short of your requirement. But be aware of the fact that most calcium supplements contain vitamin D as well.

It is possible to meet your protein requirements without traditional sources of protein like meat, seafood, dairy, and eggs. You can try out different protein-rich plant-based foods and get creative. Plant-based proteins are often good sources of fiber, according to Tonnessen, and they are also lower in saturated fat than animal proteins like beef, pork, skinned poultry, and cheese.

Diets rich in saturated fat are associated with weight gain and heart disease. To avoid an iron deficiency , Tonnessen says to make sure you're eating plenty of iron-rich foods, like:.

The iron in plants is referred to as non-heme iron, which is harder for your body to absorb than animal-based iron, which is referred to as heme iron. However, you can increase absorption of non-heme iron with a simple trick, according to Tonnessen: Eating plant-based iron with foods rich in Vitamin C, like bell peppers or oranges.

Vitamin C will help you absorb iron. For example, you can make a warm quinoa salad with roasted bell peppers, or a leafy green salad garnished with orange slices. Other nutrients of concern on a vegan diet may be omega-3 fatty acids and zinc. Omega-3 can be found in some plant-based foods like walnuts, flax seeds and chia seeds.

Chia seeds also contain zinc ; this mineral is also added to fortified breakfast cereals. Talking to a nutritionist before you go vegan can help you assess your nutritional requirements, structure your daily diet to make sure you're meeting all your needs, and determine which supplements you need.

Changing your regular diet — whether it's for better or worse — may come with some gastrointestinal discomfort as your digestive tract gets used to the new menu. In particular, vegans generally eat more fiber , which can be more taxing on digestion since our bodies don't have the enzymes to break down an excess of fiber.

This may cause temporary discomfort in the form of gas, bloating, and cramping. Increasing your fiber intake gradually can help your body adjust to the changes along with drinking more fluids.

In the long run, increased fiber intake is in fact associated with healthier gut bacteria, so you can expect a healthier gut microbiome over time, as you commit to a vegan diet with more fruits, vegetables, and whole grains. Going vegan can help you lose weight; a small study assigned 62 participants to different diets, including vegan, vegetarian, and omnivorous diets for a period of six months.

The group following the vegan diet lost more weight around 7. Vegan and plant-based, whole-food diets are also associated with fewer climate-altering greenhouse gas emissions. When you stock your kitchen with WFPB staples such as brown rice, potatoes, and dried beans, you can assemble nutritious, satisfying meals for just a few dollars.

We promised a plant-based diet for beginners would be easy! Below are some of our favorites to get you started. You can easily experiment with giving some of your own favorite recipes a plant-based makeover. Replace the meat in your favorite chili with beans or lentils, cook up some wonderful veggie burgers, or make vegetables the star attraction in that stir fry instead of chicken.

For more delicious meal ideas, explore our recipe collection. McDougall has plenty of other great advice to share. Forks Over Knives founder Brian Wendel has some good tips too.

Such changes dramatically improve the nutritional composition of your diet, so this is where you will find the most noticeable and measurable improvements in your health. Whether you go all-in or decide to make a gradual shift, the time to start making the change is now. Getting started on a plant-based diet or looking to refresh your eating habits?

Download our practical guide to long-term success. Forks Meal Planner takes the work out of deciding what to eat.

Learn to cook whole-food plant-based like a pro with our online cooking courses. With stunning food photography, helpful how-tos, and tips from plant-based experts, our collection of cookbooks and magazines has everything you need. For anyone new to the whole-food, plant-based lifestyle, these informative articles—authored by chefs, nutritionists, doctors, and other plant-based experts—are an excellent place to start.

What if one simple change could save you from chronic diseases such as diabetes and heart disease? Take a deep dive into the plant-based diet documentary that has influenced millions around the world.

This post was originally published on Jan. By providing your email address, you consent to receive newsletter emails from Forks Over Knives.

We value your privacy and will keep your email address safe. You may unsubscribe from our emails at any time. What is plant based? How a Plant-Based Diet Can Boost Your Health One of the most powerful steps you can take to improve your health, boost energy levels, and prevent chronic diseases is to move to a plant-based diet.

What Is A Whole-food, Plant-based Diet wfpb? A whole-food, plant-based diet is based on the following principles:.

Fruits: Any type of fruit including apple, bananas, grapes, strawberries, citrus fruits, etc. Vegetables: Plenty of veggies including peppers, corn, lettuce, spinach, kale, peas, collards, etc.

Tubers: Starchy root vegetables like potatoes, sweet potatoes, yams, and cassava aka yuca. Whole grai ns : Grains, cereals, and other starches in whole form, such as quinoa, brown rice, whole wheat, oats, popcorn, etc.

Legumes: Beans of any kind, plus lentils, pulses, etc.

Vitamin D in the form of D2 is suitable for vegans, but vitamin D3 may not be, so look for a vitamin D3 product that is derived from lichen, which is suitable for vegans. Breakfast is key to starting the day in a balanced way, so whatever you do, don't be a breakfast skipper as missing your first meal of the day sets you off on a blood sugar roller-coaster, which means you'll end up choosing the wrong foods later in the day.

Remember, breakfast makes an important contribution towards your daily intake and it plays a key role in maintaining a healthy weight. Eating well in the morning is vital for balancing energy levels.

The ideal is to eat little and often, but you need to make every snack work for you. That means choosing snacks that satisfy energy needs, plus supply extra benefits like topping up your five-a-day or upping your intake of other key nutrients.

Although vegan diets are generally low in saturated fat, as a full-time vegan you may be missing out on the potent forms of heart-friendly omega-3 fats, known as EPA and DHA. We typically get these from fish and seafood, although sea vegetables such as kelp and certain micro-algae supplements can make a useful contribution.

Pack your lunch with a combination of carb-rich foods for energy and satisfying protein from foods such as nuts, seeds, beans and pulses. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on the sugary 'white' foods and going for high-fibre wholegrains, which help you manage those afternoon munchies.

Whether your mid-afternoon weakness is for sweet or savoury, there are plenty of healthy options to satisfy. Combine dried fruit with unsalted nuts or seeds for an energising, protein-packed snack.

Alternatively, make up a savoury nut and seed mix, or enrich a veggie dip with a handful of nuts. It's a common belief that vegan diets may be low in protein but as long as you base your main meals around ingredients like lentils, chickpeas and tofu this doesn't have to be the case.

Add flavour with yeast extract, which is not only a tasty addition but a useful source of vitamin B Fill half your plate with a colourful variety of veggies especially leafy greens because they supply small amounts of the mineral iodine and drizzle with a dressing made from cold-pressed flaxseed, rapeseed, walnut or hemp oil.

Your body can use these healthy fats overnight, along with protein for regeneration and repair, important for maintaining healthy skin and hair. As a general rule, aim for a tablespoon of ground flaxseed, chia seeds or two tablespoons of oil each day.

Plants are a good source of iron , and you can optimise your absorption of this energising mineral by combining plant sources with foods rich in vitamin C. For example, combine iron-rich lentils with citrus fruits or peppers. She is a member of the British Association for Nutrition and Lifestyle Medicine BANT and a member of the Guild of Food Writers.

Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

All health content on bbcgoodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.

If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information. Do you follow a vegan diet? We have lots more vegan-friendly recipes and more information on vegan diets , but would also love to hear your tips in the comments below Search, save and sort your favourite recipes and view them offline.

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In this case, the following supplements can be particularly beneficial:. Vegans unable to meet their recommended nutrient intakes through foods or fortified products alone should consider taking supplements. Remember to vary your sources of protein and vegetables throughout the day, as each provides different vitamins and minerals that are important for your health.

One way to reduce stress is to identify vegan-friendly restaurants ahead of time by using websites such as Happycow. Apps like VeganXpress and Vegman may also be helpful. When dining in a nonvegan establishment, try scanning the menu online beforehand to see what vegan options they may have for you.

Sometimes, calling ahead of time allows the chef to arrange something especially for you. When picking a restaurant on the fly, make sure to ask about their vegan options as soon as you step in, ideally before being seated. When in doubt, opt for certain ethnic restaurants that tend to have dishes that are naturally vegan or can be easily modified to become so.

Mexican, Thai, Middle Eastern, Ethiopian, and Indian restaurants tend to be great options. Once in the restaurant, try identifying the vegetarian options on the menu and asking whether the dairy or eggs can be removed to make the dish vegan.

Snacks are a great way to stay energized and keep hunger at bay between meals. These portable, fiber-rich, protein-rich vegan snacks are convenient options to help minimize hunger between meals. Absolutely not. Many vegans eat cooked food, and there is no scientific basis for you to eat only raw foods.

A vegan diet that emphasizes nutritious, whole plant foods and limits processed ones may help you lose weight.

As mentioned in the weight loss section above, vegan diets tend to help people eat fewer calories without having to consciously restrict their food intake.

That said, when matched for calories, vegan diets are no more effective than other diets for weight loss Soy and hemp varieties contain more protein, making them more beneficial to those trying to keep their protein intake high. Soybeans are great sources of plant-based protein. They contain an array of vitamins, minerals, antioxidants, and beneficial plant compounds that are linked to various health benefits 66 , 67 , 68 , 69 , However, soy may suppress thyroid function in predisposed individuals and cause gas and diarrhea in others 71 , Fermented soy products such as tempeh and natto are especially beneficial, as fermentation helps improve the absorption of nutrients Chia and flaxseeds are a great way to replace eggs in baking.

To replace one egg, simply mix one tablespoon of chia or ground flaxseeds with three tablespoons of hot water and allow it to rest until it gels. Scrambled tofu is a good vegan alternative to scrambled eggs.

Tofu can also be used in a variety of egg-based recipes, from omelets to frittatas and quiches. Vegans can ensure they meet their daily protein requirements by including protein-rich plant foods in their daily meals. Check out this article for a more in-depth look at the best plant protein sources.

Calcium-rich foods include bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, and calcium-set tofu.

The RDA for calcium is 1, mg per day for most adults and increases to 1, mg per day for adults over 50 years old Some argue that vegans may have slightly lower daily requirements because of the lack of meat in their diets. Not much scientific evidence can be found to support or negate this claim.

However, current studies show that vegans consuming less than mg of calcium each day have an increased risk of bone fractures Vitamin B12 is generally found in animal foods.

The daily recommended intake is 2. Vitamin B12 fortified products and supplements are the only two reliable forms of vitamin B12 for vegans. Yet many vegans seem to fail to consume sufficient vitamin B12 to meet their daily requirements 82 , 83 , A healthcare professional can help you decide if one is right for you.

As with any diet, though, these benefits only appear if you are consistent and build your diet around nutrient-rich plant foods rather than heavily processed ones.

Vegans, especially those who cannot meet their daily nutrient requirements through diet alone, should consider supplements. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

For a healthy vegetarian or vegan diet, make sure you avoid these 12 pitfalls. Some people do well on a vegan diet, while others really don't. There are many reasons for this, but evidence shows your genes and gut bacteria play….

It is very important to eat nutritious foods on a vegan diet. Here are 11 foods and food groups that healthy vegans eat and love. This article explains how you can eat a low-carb diet, even if you are a vegetarian or vegan.

Many delicious plant foods are low in carbohydrates. While vegan diets can offer health benefits, they may be low in certain nutrients. Here are 7 supplements that you may need on a vegan diet. Going vegan has several health and environmental benefits, but can it help with weight loss?

Here's what you need to know. A vegan diet can have some impressive effects on your health. This article looks at the science behind these benefits, and vegan meal ideas to get you….

This is an analysis of 16 studies on vegan diets and health. All of the studies are randomized controlled trials, the gold standard of science. Discover which diet is best for managing your diabetes. Getting enough fiber is crucial to overall gut health. Let's look at some easy ways to get more into your diet:.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The Vegan Diet: A Complete Guide for Beginners. Medically reviewed by Adrienne Seitz, MS, RD, LDN , Nutrition — By Alina Petre, MS, RD NL — Updated on May 12, About the vegan diet Types of vegan diets Weight loss Diabetes Heart health Other benefits Foods to avoid Foods to eat Precautions Supplements Sample menu At restaurants Snacks FAQs Bottom line The vegan diet has become very popular.

What is the vegan diet? Share on Pinterest. Different types of vegan diets. Vegan diets can help you lose weight. Vegan diets, blood sugar, and type 2 diabetes.

Vegan diets and heart health. Other health benefits of vegan diets. Foods to avoid.