Going Vegan and Need Advice

SaraJC2016

I think that I want to go vegan. I am 19 years old, and I recently watched a YouTube video made by someone who is a vegan and it caught my interest! Since moving out of my parents house I have not been eating healthily, and I noticed that I have almost completely cut out meat. The only time I really eat meat is when my boyfriend makes something with meat in it. I like eating dairy, mostly cheese, but looking at where that comes from and how it is produced is gross to me.

I have various reasons for wanting to try veganism, from seeing if how I am eating effects my mental state, to feeling better physically altogether.

That being said, I would love to talk with people who are vegan! Whether it has been a recent change, a lifelong thing, or if you were not vegan for a long time and now are. I really don't know how to do this or even try this in a healthy way, and I would love to just speak to someone who is vegan about how you make this lifestyle work for you!

Thank you in advance!

SarahLascelles1

The vegan society has a lot of information for people just starting, suggest you look there

Lowell_H

Welcome to The Club!

This is a pretty cool general guideline I found years ago: (Not mine, and probably copyrighted somewhere...)

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A Healthy Vegan Weight Loss Plan:
Simple Steps To Success

A vegan diet is a very healthy way to eat. It is much easier than you might think. Below is a summary of the basic foods to eat and the foods to avoid.

What to Eat


Eat at least 400 calories for breakfast every day. If you are not in the habit of eating breakfast, you must change your habits!

Oatmeal or other cooked whole grains are a perfect breakfast.

Eat one serving of fresh fruit with your breakfast grains (berries are especially good). Add one Tbsp of ground flaxseed or one ounce of walnuts for omega 3 fats.

• Eat as many vegetables as you want. The more leafy greens and green vegetables you eat, the better. Sweet potatoes and regular potatoes are excellent weight loss foods. They are high in fiber, low in fat, and very satisfying. They are especially good for lunches and snacks.

• Eat one cup of legumes per day. Beans, peas, and lentils are all legumes. Soy beans are OK, but only in the form of whole soy beans, edamame or tempeh.

• Eat 2 or 3 servings of fresh fruit per day. Berries are perfect for breakfast. Your other two fruits can be eaten as snacks, appetizers, or dessert. Eating an apple before a meal will naturally reduce the calories you consume.

• Eat enough intact whole grains to satisfy your hunger.
Examples are oatmeal, brown rice, millet, and quinoa. You may eat whole grain pasta if you eat it with lots of vegetables and an oil-free marinara sauce. There is no reason to be hungry on a vegan weight loss plan.

• You may have 3 Tbsp of nut or tofu-based salad dressing, 1/4 of an avocado, or several olives per day. Eat them with your salads. The natural fats will help your body absorb nutrients from the vegetables.

• Take a Vitamin B12 supplement twice a week.


What To Avoid

• Avoid all animal products. Eat no meat, poultry, fish or other sea animals, dairy products, or eggs.

• Avoid processed and packaged foods until you learn to read labels and you know exactly what you are doing. Avoid mock meats, vegan cheeses, and anything else with a label.

• Avoid sugar and all other concentrated sweeteners, including agave nectar and fruit juice concentrates.

• Avoid bread, bagels, and other flour products, even products made of whole grain flour. See above for the exception: whole grain pasta.

• Avoid dried fruits most of the time. They have a high calorie density.

• Avoid high fat plant foods like nuts, seeds, avocado, tofu, coconut, and olives. See above for a few exceptions.

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Wishing you all success!

Lowell_H

By the way, many people follow only some of the guidelines above....I LOVE the Gardein fake meats, for example....and raw sugar. It's possible to eat a very, very unhealthy diet and still be technically "vegan".

janejellyroll

Hi. I've been vegan for about ten years now. My best advice is to find a good source for vegan nutritional information and be wary of people who recommend additional restrictions on top of going vegan (for example: people who may tell you that you have to eliminate oil or cooked food or processed food or faux meat/cheeses or whatever). Going vegan can be challenging in the beginning and sometimes you will just want to have some vegan ice cream or some mashed potatoes with olive oil or whatever and there is no solid reason to deny yourself these foods (and eliminating other foods can also make it challenging to meet your nutritional needs).

Veganhealth.org is a website with a ton of great information on nutrition. "Vegan for Life" by Jack Norris and Virginia Messina is a book I've found very useful -- it's by two vegan RDs and includes information on what you might want to supplement and sample meal plans for different types of lifestyles. "Vegan for Her" by Virginia Messina is a similar book with a focus on women, it's really good as well.

My tips: Make sure you pick up a B12 supplement (they're cheap and available almost everywhere), challenge yourself to try new recipes (there are vegan cookbooks for almost every cooking style and cuisine), and set realistic goals (some people decide to start by making one meal a day animal product-free, mastering that, and then adding another meal; other people feel more inspired to switch all at once -- you have to do what will work best for your personality and lifestyle).

Vegan Outreach is another website with some good resources for going vegan. They also have a vegan mentor program where you can be paired online with a vegan who has a lifestyle that is like yours and can help you navigate going vegan. Good luck!

liznotyet

If you are 19 and have been eating dairy and meat your whole life I would start out just by adding more vegetables to your diet. Greens, root vegetables, "fruity" vegetables like tomato and avocado, squashes, lentils and beans, more greens cold and cooked, feel comfortable preparing those first. Have some standby recipes that will sustain you during the busy times. Find a party pot luck recipe that you can make and take with you, like vegan enchiladas. Vegan packaged food can be just as unhealthy as nonvegan packaged food, for you and the environment.

cwolfman13

What To Avoid

• Avoid all animal products. Eat no meat, poultry, fish or other sea animals, dairy products, or eggs.

Well, yes...

• Avoid processed and packaged foods until you learn to read labels and you know exactly what you are doing. Avoid mock meats, vegan cheeses, and anything else with a label.

I could see how this could be beneficial but not necessary if one knows how to read a label...which isn't too hard.

• Avoid sugar and all other concentrated sweeteners, including agave nectar and fruit juice concentrates.

Why, this has nothing to do with being vegan...

• Avoid bread, bagels, and other flour products, even products made of whole grain flour. See above for the exception: whole grain pasta.

Again, why...I'm not vegan, but I eat vegetarian 3-4 days out of the week...I eat bread...it's not an issue...sour dough is my favorite...I see no point in this. Pasta makes for a nice main course on a vegetarian day.

• Avoid dried fruits most of the time. They have a high calorie density.

They might have high calorie density, but who cares so long as you hit your calorie targets...dried fruit is one of my staples on a long ride.

• Avoid high fat plant foods like nuts, seeds, avocado, tofu, coconut, and olives. See above for a few exceptions.

I see no need to avoid these nutritional powerhouses...this just doesn't even make sense. Not to mention, dietary fat is essential to proper nutrtion...pretty much everything you suggested in the "to do" list had basically no fat...where are you going to get your requiste fats if you're avoiding these very nutrition, healthy sources.

janejellyroll

cwolfman13 wrote: »

What To Avoid

• Avoid all animal products. Eat no meat, poultry, fish or other sea animals, dairy products, or eggs.

Well, yes...

• Avoid processed and packaged foods until you learn to read labels and you know exactly what you are doing. Avoid mock meats, vegan cheeses, and anything else with a label.

I could see how this could be beneficial but not necessary if one knows how to read a label...which isn't too hard.

• Avoid sugar and all other concentrated sweeteners, including agave nectar and fruit juice concentrates.

Why, this has nothing to do with being vegan...

• Avoid bread, bagels, and other flour products, even products made of whole grain flour. See above for the exception: whole grain pasta.

Again, why...I'm not vegan, but I eat vegetarian 3-4 days out of the week...I eat bread...it's not an issue...sour dough is my favorite...I see no point in this. Pasta makes for a nice main course on a vegetarian day.

• Avoid dried fruits most of the time. They have a high calorie density.

They might have high calorie density, but who cares so long as you hit your calorie targets...dried fruit is one of my staples on a long ride.

• Avoid high fat plant foods like nuts, seeds, avocado, tofu, coconut, and olives. See above for a few exceptions.

I see no need to avoid these nutritional powerhouses...this just doesn't even make sense. Not to mention, dietary fat is essential to proper nutrtion...pretty much everything you suggested in the "to do" list had basically no fat...where are you going to get your requiste fats if you're avoiding these very nutrition, healthy sources.

Yeah, when I think about unnecessary additional restrictions that make veganism much harder (especially for new vegans) and make it more difficult to meet nutritional needs . . . this post contains a lot of those things. There's no reason for a vegan to eliminate processed foods, packaged foods, sugar, concentrated sweeteners, bread, bagels, food with whole grain flour, dried fruits, nuts, seeds, avocado, tofu, coconut, and olives (assuming they're free of animal products). I personally would be starving and miserable if I adopted those restrictions. In addition to being tasty and convenient, many of those items are key to me meeting my nutritional needs.

Anyone who wants to convince me to give up my avocado toast (or my pasta puttanesca or my coconut curry) better have really good reasoning.

VeganFaceHole

You dont have to avoid bread and fake meats and cheeses. You can but dont have to.
Just eat vegan until your full.
Plant based is something totally different.

AmandaDanceMore

I am not vegan but I love a few vegans and am also mostly vegetarian (I will still eat some fish on occasion), but I consume very little dairy and even fewer eggs (and only from chickens I know, personally).

My advice? Don't beat yourself up if you slip up and have some cheese or even some meat early on. Some people can make the switch from omnivore to vegan overnight, but others take time. A friend of mine told me recently that it took her 5 years to go fully vegan. My brother was vegetarian for almost 20 years and talked about going vegan for about 5 until he finally did. I have a feeling I will eventually get there myself. I do know people who woke up one morning and decided they were vegan and have never had an animal product since.

Realize that to be truly an ethical vegan you must eliminate ALL animal products from your life. This includes the clothes you wear and even the medications and supplements you take. You'll get very good at reading labels.

Be prepared for a lot of backlash and teasing. People can be real jerks about someone's eating choices, particularly if they go vegan. Good luck!

EauRouge1

Yes, people can be nasty about it. I don't tell many people that I don't eat meat or dairy. A lot of people seem to think that it's a miserable, deprived existence but you can still eat most of the same things if you are a bit creative with recipes- even cheesecake!

Have a google for vegan cheese recipes- it's pretty easy to make your own and there are lots of different recipes for different types of cheese. I made mozzarella-style vegan cheese out of cashews and it was really good. Shop bought vegan cheese is also so much better than I expected. And you need to get some nutritional yeast! It is awesome in place of parmesan cheese or in vegan cheese sauce.

Some cafes don't have non-dairy milk available so I bought myself a big box of vegan coffee whitener sachets and just shove a handful in my bag when I go out.

Don't worry about 'rules' or what other people are doing. This is a decision you make for yourself. Don't beat yourself up if you accidentally eat something with animal products in or if you pour cow milk into your coffee in the morning without thinking.

lemurcat12

If I were going vegan, I'd pay a lot of attention to what janejellyroll has to say about how to do it.

Also, a lot of the vegan youtubers are to be avoided, but I have been impressed with unnatural vegan. I'd check her out.

JaxxieKat

Decide what sort of vegan you want to be. Do you want to simply avoid products that contain animal derivatives, or do you want to be a strict vegan who only eats whole foods and packaged foods that indicate they are certified vegan? I am not a strict vegan. While I won't eat anything that contains gelatin, dairy, eggs, bugs (carmine used for coloring), or honey I will eat products that are made in shared facilities. I will also consume some foods that contain palm oil, which can be a real sticky wicket due to deforestation and labor practices of the palm plantations. Transition foods can really help, and so long as you're within your calorie deficit, there is no reason to abstain. I'm trying to wean myself off of them, because they are expensive, but there is nothing inherently wrong with Gardein or Tofurkey (along with other great brands) products. Be careful with Morningstar Farms, as many of their products contain eggs and/or milk.

sarko15

Yeah, those guidelines are only partially helpful when starting to eat vegan. Just don't eat like *kitten* and you're fine.

I'm vegetarian, but eat vegan during the week, when I'm typically less active (desk job) and I also just really enjoy vegan food. One of the best things I've done since adopting a somewhat regular vegan diet is found a local vegan potluck group. Our local Vegan Society organizes it once a month and everything is always delicious and it's a good way to get motivation.

Another myth about veganism/vegetarianism...people will always ask if you're getting enough protein. Truth is people don't *need* a lot of the protein they think they do, especially if they eat a very meat-heavy diet. The protein converts to fat. I eat a lot of pulses (beans, lentils, peas). I've discovered a huge love of curries for that reason.

A lot of vegans and vegetarians eat tofu which I occasionally put in stir fry but I try to avoid soy because soy is another thing that you can get too much of too easily and it can lead to things such as breast cancer. I prefer almond and cashew milk over soy milk. Though, it's worth it to learn how to make tofu and make it well.

Isa Chandler has a GREAT blog and cookbooks, formerly the Post Punk Kitchen. The Veganomicon is my most recommended cookbook. She also has great books on making vegan cookies and cupcakes, because one of my favorite things about eating vegan is getting to eat lots of vegan sweets with only a little guilt.

If I didn't love cheese and butter so much I'd be 100% vegan because it truly makes me feel so much better. I feel like I can eat A LOT of food and not feel drowsy or crappy (and I go to town at these potlucks). I feel like I have more energy, less bloat, better digestion, and just better habits all around. Not all vegan foods are low-calorie, but I almost always have room for dark chocolate or a glass of wine at the end of the night

I never want to sound preachy (ugh I hate how I have to defend myself this way) but eating a mostly vegan diet has helped me enjoy food SO MUCH MORE. Instead of just throwing chicken in a dish, I have to be more creative, which ultimately makes me deeply love the process of cooking and eating in a way that feels more meaningful than just eating to live.

Good luck! I hope you enjoy it.

sarko15

Also, please don't avoid foods like avocados and nuts. Fat is good for you as long as it's the right kind of fat and those foods have the right kind of fat. You need the fats for your organs to function if you're not getting it in other places such as dairy.

They're not low calorie, but please don't think that the only way to do vegan right is to do it low calorie. Never compromise nourishment, or nutrition, because of a calorie goal. You have to eat healthy to be healthy, healthy does not mean purely your calorie goal as the end all be all measurement. There is literally 0 benefit to seeking a healthy lifestyle if all you are doing is focusing on the calories.

jlemoore

sarko15 wrote: »

... Never compromise nourishment, or nutrition, because of a calorie goal. You have to eat healthy to be healthy, healthy does not mean purely your calorie goal as the end all be all measurement. There is literally 0 benefit to seeking a healthy lifestyle if all you are doing is focusing on the calories.

@sarko15 I. LOVE. THIS.

chunky_pinup

I'm 32, and have been vegan since I was about ten years old...so a very good portion of my life. To be fair, it's probably easier for me because I have severe egg, dairy and shellfish allergies, so really the only thing I don't eat is meat, lol. Read labels. You don't have to "cut out" packaged food if you don't want to, but really educate yourself on "hidden" ingredients that are not vegan. Not everything will say "milk" on the label, as sometimes they only use the casien, whey or milkfat derived from the dairy product. I believe there is even a phone app that can scan a barcode on a package and tell you if it's vegan or not. @sarko15 nailed it on the head with focusing on nutrients over calories. Sure, calorie monitoring is important for weight loss, but don't sacrifice your nutrition.

I always tell people when they want to start looking at a more plant-based diet to start cooking for yourself, but slowly. Find one recipe each week you want to try, with ingredients you may have never tried before. Find something with a new (to you) vegetable, and focus on that recipe. Try a new recipe, or new food each week, and don't beat yourself up if you crumble some cheese on your salad...it's a big transition. Good luck, and enjoy!

Yakelmeyer

I have been vegan for a few years and a balanced diet is key to longevity. The Vegan Starter Kit is an amazing resource and Veganuary is coming up. There are a lot of great blogs out there like the Post Punk Kitchen and Oh She Glows. I also really like One Green Planet - they have great cheese recipes and stories about animal rescue. I sincerely hope you make the choice to join the community - all are welcome!

janejellyroll

AmandaDanceMore wrote: »

I am not vegan but I love a few vegans and am also mostly vegetarian (I will still eat some fish on occasion), but I consume very little dairy and even fewer eggs (and only from chickens I know, personally).

My advice? Don't beat yourself up if you slip up and have some cheese or even some meat early on. Some people can make the switch from omnivore to vegan overnight, but others take time. A friend of mine told me recently that it took her 5 years to go fully vegan. My brother was vegetarian for almost 20 years and talked about going vegan for about 5 until he finally did. I have a feeling I will eventually get there myself. I do know people who woke up one morning and decided they were vegan and have never had an animal product since.

Realize that to be truly an ethical vegan you must eliminate ALL animal products from your life. This includes the clothes you wear and even the medications and supplements you take. You'll get very good at reading labels.

Be prepared for a lot of backlash and teasing. People can be real jerks about someone's eating choices, particularly if they go vegan. Good luck!

Vegans eliminate all animal products to the extent that it is possible and practical. Total removal is impossible for most people given how animal products are woven into our lives, including transportation (animal products are in tires, for example) and the medical industry. Some vegans have medical conditions that require medicines that contain animal products. We don't expect people to quit medication -- a dead or seriously ill vegan doesn't help anyone. If the medication has an alternative that is free of animal products, then a change is possible and something that a vegan would do.

littlechiaseed

Make foods you already like that are vegan or vegetarian. Mexican food is easy to make vegan just replace meat with beans and cheese with guac. There are vegan replacements if you need help like cheese or egg or faux meats. Peta2.com has some great reciepes for 1 and tips on eating out, etc.

ridiculous59

The seventh day adventist church in my town has in the past offered a series of vegan cooking classes. I don't attend that church but really enjoyed the classes. In fact i enjoyed them so much that i did them weekly for two winters. It was a fun way to learn a new way to prepare food.