Veganism is not only a way of life but also a philosophy that has come a long way over the years. Among the celebrities who have chosen to eat this way are Bill Clinton, Beyoncé, Jay Z, Alicia Silverstone and others. More and more people are drawn to this eating pattern, but is it right for everyone?
Here are some important things to know if you decide to go vegan.
You will enter a round of questions
to follow a certain diet, friends and family overwhelm you with a lot of questions, advice and are often negative towards your plans. This can lead to conflict situations that no one needs.
To minimize questions, emphasize precisely and clearly that you have chosen an eating pattern that you believe will make you feel better. A lifestyle that you have researched enough about and think you won't miss anything.
The transition to veganism does not happen overnight, it is a process that happens gradually over time
Start adding more plant-based products to your menu, gradually reducing the amount of animal products. Gradual transition to another type of nutrition is very important for success and for your good he alth.
Once you've passed the question phase you should know that you will most likely need a vitamin B12-enriched food supplement
This important vitamin is found in animal products and is important for maintaining the body's nerve cells. Its deficiency can cause fatigue, weakness, constipation, loss of appetite, weight loss, nerve problems and depression.
Another thing you should not deprive your body of is iron
It is contained in both animal and vegetable and vegetarian products, but animal products are more easily absorbed. Therefore, it is very likely that you will need to take more iron to avoid a deficiency. Good plant sources are legumes, sunflower, dried raisins and dark leafy greens. Add to this foods or supplements enriched with vitamin C, as it helps the body absorb iron more easily.
You will need to provide new sources of protein
. They break down into amino acids that stimulate cell growth and repair. Adults need at least 0.8 grams of protein daily for every kilogram of body weight. The best sources of vegetarian protein include soy, lentils, beans, quinoa, and more.
It matters what foods you replace animal products with
Be careful with the consumption of white bread and pasta, fried foods, packaged foods. They are low in nutritional value and high in calories.
Don't overdo your intake of soy products
Scientists are still divided on the impact of soy on the likelihood of developing cancer and heart he alth. A large number of them share that consuming too many soy products that are intended to replace meat is worse than consuming high-quality animal products.
Meat substitutes are often highly processed and high in sodium and preservatives. That's why good sources are miso, tempeh, tofu, soy milk, and soybeans.
And last but not least, if you are eating right and not deficient in important minerals and vitamins, you should feel he althier, more energetic and in good shape. The vegetables you will focus on will provide a sufficient amount of calcium, which is important for bones and teeth. The key is to eat a variety of naturally calcium-rich foods such as kale, almonds, soybeans, figs and oranges, bananas, and more.