Despite being typically confused with vegetarian diet by most people, veganism has a noticeable distinction from vegetarianism. Unlike vegetarians, vegans, in addition to the abstention from eating meat of animals as the vegetarians do, also do not eat fish and any other products that come from animals (such as dairy products, eggs, and so on). Despite it may seem difficult to others to abstain from all those foods, the vegan diet is becoming more and more popular.
The concept of veganism is not new and was developed in the 1940s, when a group of people separated from the association of vegetarians in order to ensure that their concept, ideas, and needs are better represented. However, it has become incredibly tough to single out a universal vegan diet, since there are a lot of versions of veganism. Let’s have a better look at it.
Table of Contents
Variations of Veganism
There are different types of veganism, and it is up to you what type of the Vegan Diet you want to stick to. So, there exist the following types:
- Dietary veganism. It implies that the vegans who stick to such a vegan diet avoid eating products connected with animals, but keep using them for other needs, such as cosmetics, clothes, and so on.
- Junk-food veganism. Such vegans mostly tend to eat processed food for vegans: vegan desserts, ice-cream without dairy, frozen dinners for vegans, fries, and vegan meet.
- Raw-food veganism. Unlike the junk-food vegans, raw-food vegans tend to eat only raw products – mostly seeds, nuts, vegetables and fruits. Even though some of them also eat food cooked at a fairly low temperature, it does not seem true for all of the raw-food vegans.
- Whole-food veganism. These vegans prefer to eat products that are rich in whole food, like seeds, nuts, whole grains, vegetables and fruits.
- Low-fat & raw-food veganism. The only difference of this kind of vegan from the raw-food vegans is that they avoid raw foods with high containment of fats, such as coconuts, avocados, and nuts.
The Basics of Vegan Diet
Despite the fact that there are different types of the Vegan Diet, there are also certain parts that are suitable for the majority of vegans. In this section, we are going to reveal how is it to be a vegan.
The first and most frequent question that one may hear is whether it is costly to be a vegan. Indeed, not that much more than if you were a person with an ordinary diet. Yet you will notice that soy products, vegetables and fruits may appear to be more expensive than typical processed products.
Also, it is proved that vegans are likely to eat a fewer number of calories, and this is the first reason why becoming a vegan means that you may gradually lose excess weight. Moreover, a number of studies showed that vegans typically have a lower body mass index than people who eat meat. Therefore, it should not come as a surprise that many people suffering from diabetes enter this diet.
Prohibited and Allowed Foods
As it was previously mentioned, there can be pointed out a certain pattern that is true for the most or all the vegans. Here is the list of products that the majority of the vegans do or do not consume:
|Products allowed||Products prohibited|
|Flaxseeds||Other foods that include ingredients coming from animals (this includes some beers and wines, gummy candies, chewing gums, and marshmallows)|
|Ready-made products for vegans (vegan cheese and desserts, vegan meats, etc.)|
|Fruits, vegetables, and whole grains|
Even though with the vegan diet you have a pretty large selection of foods up to your choice, there is an ideal menu that, according to the guide provided by the American Dietetic Association, includes: 5 portions of nuts, legumes, and other protein-based products, 6 portions of grains like calcium-fortified cereals and bread, 4 daily portions of vegetables along with 2 portions of fruits and 2 portions of healthy fats (like coconuts, avocados, and sesame oil).
Tips for the Vegans
If you have finally made up your mind to become a vegan, there are certain tips that may help you. Moreover, you will also get answers for most frequent questions (look below). So, the tips are the following:
- You will actually have to buy and use a B12 supplement. Since this vitamin can be found solely in animal products, you will need to buy supplements or foods fortified with this vitamin. A lack of B12 leads to depression, weight loss (a negative one), nerve problems, weakness, and tiredness.
- It is possible that you may be in need of an iron supplement too, as it is hard to fulfill a daily norm of iron only with vegan products.
- You will have to look for new sources of protein. Proteins are essential components for the “construction” of your body”, and it is impossible to do without them. Even though there are enough vegan products that contain protein, it may barely be a replacement for meat.
- If you have made up your mind about becoming a vegan, you should not do it in a moment. You can calmly start a gradual process of getting abstained from a bigger and bigger number of products that are not allowed for vegans. This will cause a much lesser stress in your body.
- Eating meat comes at a price: vegans are generally happier. This caused by the fact that animal meat contains more arachidonic acids, which cause the changes that deteriorate one’s mood, than other products.
After becoming a vegan, should I get used that I will not be able to attend my favorite restaurants?
Since veganism becomes more and more popular, many restaurants offer a special menu for the vegan visitors. In order to make sure that you are served only vegan dishes, ask the waiter about it.
But hey, being a vegan must be much more expensive!
Not at all. Indeed, some of the vegan products come at a price, yet meat is one of the most expensive products in groceries. So you can be sure that you will spend not much more than you are currently spending.
But if I am a vegan, that means I can consume pasta, white bread and similar products instead of meat?
Indeed, you are able to do so, but it will unlikely help you to improve your health. Replacing animal meat with junk foods will only result in a worse mood, excess weight, and a constant feeling of hunger.
Video About Vegan Diet
Other Recommended Diets
- Garcinia Diet step by step
- Grapefruit Diet step by step
- Lemonade Diet step by step
- Pineapple Diet step by step
- Scarsdale Diet step by step
- Water Diet step by step