Transitioning to a plant-based diet can be easy and fun if you’re well informed. But if you’re not it can be a little tough at best and downright unhealthy at worst.

Overnight vegan?

Generally it pays to make changes slowly when going plant-based. Go at a pace that your body and your conscience can live with. This way your more likely to stick with vegetarianism or veganism, rather than fall off the wagon. 

That being said, if you think you can change your diet and lifestyle overnight, go for it! Many people choose this route after waking up to the reality of the animal industry. Others just know that a total change is the only option for them. 

Making changes

If you’re more comfortable going slow, the six steps outlined below will help you stay on track. The transition to a plant-based lifestyle takes some people a week, some a month and others years, so make sure you go at your own pace. 

Note: It’s best to consult your doctor before making any big diet and lifestyle changes, especially if you are ill or have particular health needs.

Six simple steps:

There are many ways to transition to a plant-based lifestyle, but I’ve found that if you take it slow and be kind to yourself you’re more likely to stick with it. With this in mind, I’ve developed the six steps below. Follow them and you’ll be well on your way to plant-based living!

One: Get informed

Before switching to a plant-based lifestyle, you should find out as much as you’re able to about what it involves.

Make sure you’ve got the big three covered:

1. Know why you want to change your diet and lifestyle. This is important as it will help you stay on track if you’re having doubts. It will also help you answer questions from others who are interested in your decision. Reading up on plant-based living and health, ethics and the environment should help you decide what your main motivation is.
2. Nutrition - know your fuel. Even if your goal in going plant-based is not health related, you should be aware of what you need to function well. Make sure you’ve got the basics covered, particularly calcium, B12, iron, iodine and vitamin D. Any poorly planned and monotonous diet can land you in hospital and veganism is no different.
3. Explore nature’s bounty. Chances are you won’t be used to cooking vegan meals. If that’s the case, have a look through some plant-based recipe books to get an idea of what options are available and how to use different ingredients. If you don’t you might get a little bored or find yourself eating baked beans every night!

Two: What do you eat?

Next, it’s important to have a look at what you’re currently eating. Start to think about the choices you make using these questions as a guide:

• What do you eat? Start to pay attention to what you’re actually eating. How much of it is animal derived? Do you know what’s in the food you eat?
• Why do you eat? There are many reasons we eat: comfort, familiarity, as a habit, to warm us up, to relax, to stimulate us or give a burst of energy or to socialise with others. 
• When do you eat? This is also important. Do you sit down for three meals a day? Or are your meals on-the-go? Do you snack regularly?
• Do you enjoy eating? Eating is a central activity in our society. If you enjoy eating, what is it that you enjoy? The taste, the texture, the feeling of fullness or the social company? If you view eating as a chore and it’s not pleasurable, why?
• How do you feel after you eat certain foods? Some foods leave us feeling better than others. This usually depends on how much we eat and what sort of food it is. Start to notice how you feel after eating and see if a pattern emerges.

Three: Make a choice

Now that you’ve examined your diet and how you feel about eating, you might be starting to think about cutting back on animal foods. You don’t have to go all or nothing at this stage, so don’t panic.

If you want to cut back on a particular food, here’s a good way to start:

1. Decide on the food you want to cut down on. It might be beef or pork, cheese or eggs or milk. Whatever it is, know why you want to eliminate it from your diet. Is it because of high cholesterol? environmental damage? factory farming? 
2. Make a choice. Start to make choices in your daily life that reflect your decision. If you’re cutting back on chicken and you usually have a chicken sandwich for lunch, substitute a veggie option. If it’s milk that you’re trying to avoid, buy soy milk the next time you run out. 
3. Keep going! Don’t worry if you fall off the wagon every now and then - it’s natural and all part of the process. What’s important is that you keep trying. Once you’ve cut back on the obvious foods, look for opportunities to keep making a difference. Ask to hold the cheese on your pizza or the mayo on your salad. 

As you start to be more aware of what you’re eating and why, making plant-based choices will become much easier.

Four: Get to know labels 

Reading labels can be an eye-opening exercise, so if you don’t already, give it a try. The best rule of thumb here is if you can’t pronounce it, don’t eat it. Look out for non plant-based ingredients here.

Five: Beyond food

Now that you’ve started making changes to your diet, it’s a great time to start thinking beyond food. Start to be aware of the other animal products you use in your day to day life.

Here’s a few questions to get the ball rolling:

• What animal products do you wear? Do you have any leather, fur, wool, cashmere or silk in your wardrobe? 
• What products do you use to clean your house? Do they have animal derived ingredients in them? Have they been tested on animals?
• What cosmetics or toiletries do you use? What are the main ingredients?

Once you become aware of other animal products that we rely on in our lives, you can start to make choices that reflect your plant-based values.

When goods run out, look for ‘no animal testing’ alternatives at the store. Explore alternatives to leather and wool next time you’re clothes shopping. Make choices that reflect your values. 

Six: What else can you do?

Going vegan is a great way to put your morals where your mouth is. But there is always plenty more you can do!

• Leaflet - Pick up some leaflets from vegan organisations (or make your own) and post them in prominent locations (cafes, news agents etc)
• Start a blog! Write about your experiences with plant-based living
• Join - If you have a local and active veg related group in your area, join up and get involved
• Start - No local group? Start one! You can be a great source of support for others who want to go plant-based
• Cook and bake. Making tasty vegan food is always good press!

Hungry for more?

If you want to know more about going vegan and how to transition, email me at sarahATtheveganmentorDOTcom or leave a message on the blog.