How to start a Vegan diet?

What to keep in mind when eating vegan

Today we bring you her 10 tips for an optimal vegan diet.

Modified and not replaced

The word " vegan " is already somewhat suboptimal , as it only describes what is omitted, namely animal products. But that doesn't say much more about the diet. Many make the mistake of not really changing their diet, but only replacing animal products. So, of course, the health potential of a plant-based diet cannot be fully developed . And Then, it can get boring very quickly.

This is why it is very important to approach diet change with great openness and a certain curiosity?

There are over 40,000 different edible plants on this planet. Of course, we may not like them all. And it makes perfect sense to start with the ones growing in your area. But, if you approach diet change the right way, I can promise you: For each product you delete, you add at least two new ones. Think of it as a kind of culinary journey, which will allow you to gradually expand your range of healthy and delicious plant-based foods and meals.

Get in -depth information on nutrients

No diet on its own meets your nutritional needs , neither the mixed diet nor the vegan diet. In the end, it always depends on the exact composition of the menu.

In order to adopt a diet that fundamentally meets our needs, we need to know what potentially essential nutrients are, what foods contain them, and how I can consistently meet my needs in my daily life. 

As part of the vegan diet, the following nutrients are among the potentially critical elements: proteins, DHA&EPA , vitamin B12 , vitamin D , vitamin B2 , calcium, iron, zinc, selenium and iodine. It may seem like a lot at first, but that doesn't mean it's very difficult to cover, just that you need to keep an eye on it. Most of those listed here also apply to mixed foodies. The only difference is that they are not constantly told to watch out for their nutrients. Vegans are often better off precisely because they actively deal with these issues.

Test blood

Why do we still have to do blood tests, when we eat well? The main reason is that it is not only the amount of nutrients ingested that determines what is ultimately available to my cells, but also the complex processes of our digestion and metabolism.

For example, even people who eat mixed foods can suffer from vitamin B12 deficiency despite eating a lot of meat, because this vitamin is not absorbed properly. Blood tests to prevent nutrient deficiencies and associated diseases are therefore not just for vegans. Unfortunately, the symptoms are usually so diffuse that we don't attribute them to a nutrient deficiency or only really notice them when a deficiency is already evident. You really shouldn't joke about that. So it's best to check the most important values ​​once a year and you'll be safe.

THE good supplements

Don't worry : Just because you're on a vegan diet doesn't mean you have to fill your entire medicine cabinet with pills and powders. The blood tests just discussed then serve as the optimal basis for determining the right supplements and their dosage . The rule of thumb when it comes to dietary supplements is: as much as necessary, as little as possible. Priority should always be given to nutrient coverage through our diet. Some supplements can also be harmful if taken in too high a dose and it's not about "the more the merrier". This is why I always advise my clients to take only targeted supplements .

Increase portion size

Good news : vegans tend to be able to eat MORE . woohoo ! This is because plant-based foods tend to be lower in calories than animal products. Therefore, portion sizes can and should be increased a bit in order to eat the same amount of calories . It can be a bit unusual at first, and the gastrointestinal tract also has to get used to the larger volume and fiber. For many people, the result is that they simply don't use enough energy in general and feel tired . 

Eat very few processed foods

In front of the supermarket shelf labeled "vegan", it's easy to get the impression that a vegan diet means eating soy cutlets and lupine nuggets. It's a real shame that the true staples of the plant-based diet don't usually carry a " vegan " label. I recommend the 80/20 rule here: as long as 80% of your food is as unprocessed as possible, there is room for 20% of all industrially processed products, such as cutlets, biscuits, sauces and other prepared vegetarian meals. After all, if you want to test what the products are made of and support the development of plant-based alternatives .

To stick to it, think about preparing your meals for the week on the weekend and put it in Lunch Boxes. On our MaLunchBox website, you will find a wide selection of Lunch Boxes suitable for all tastes and all ages.

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Do not omit any food group

So what are the staples of a vegan diet? There are basically five plant food groups : Fruits, Vegetables, Whole Grains, Legumes, Nuts and Seeds. And to eat enough to meet your needs, it's important to actually include all food groups in your diet. Often it is not out of ignorance that certain groups are important or out of fear that a certain group is less healthy . This is likely due to the many extreme diets in the vegan diet that demonize certain foods or entire groups. In my view, a very dangerous development.

Plan ahead

As easy as it has become to eat vegan in our big cities, it can still be a challenge at times, especially in rural areas. I can speak from my own experience. Also at work, not all canteens offer healthy vegan alternatives . Depending on your living and working situation, it is therefore a good idea to plan your meals in advance. Bringing your own food is also good for your wallet. So think about getting a Lunch Box, it will help you maintain a healthy vegan diet.

Bento Lunch Boxes, for example, are very practical to transport.

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Log in!

Especially as a newbie to veganism, you can quickly feel like an outsider if you don't have like-minded people around. Especially when family, friends and colleagues react less positively to diet change, it can be a real challenge. Many of them then start throwing everything again because they have too much headwind. But there is also good news: you are not alone and up to 200 new vegans would join the ranks every day in France. Thanks to social media , it's easier than ever for us to connect with like-minded people, whether on Instagram or in Facebook groups. There are many ways to find your allies. Take the leap, it's worth it!

Take your time

Many people put pressure on themselves in the beginning to change everything overnight. While I support your decision to go vegan, I think it's perfectly normal for everyone to do so at their own pace . There's no need to feel bad if something went wrong or you had to make another exception after all. Every step counts!

I hope these tips have helped you and that you now know what to look for in a plant-based diet.

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