How to become vegan?

"How to become vegan?"

The first step is learn the difference between being a vegan is and what a vegetarian is. Being vegan is more than just a dietary matter. A vegan will not only not eat fish/seafood and meat, along with dairy eggs, and then in many cases honey as well. also a part of learning how become a vegan means that all other things derived from animals, are no longer bought or used, unless it is something that was owned prior to becoming a vegan. This means also no leather, silk, or wool is bought, along with products tested on animals as much as is practical. The reason is that medicines are tested on animals, along with other medical devices, and some other types of products. That's the lifestyle part of what being a vegan is and means.Also a part of being vegan means understanding the principle of Ahisma, or doing the least amount of harm.

As for the dietary end, as I mentioned previously it excludes also the eating of animal flesh along with dairy eggs, fish/seafood, and the possibility of avoiding honey, as there's some degree of disagreement over using honey. Now you will need to learn how to get all of the essential nutrients both what's known as the macronutrients, and those known as the micronutrients. The macronutrients are generally easily covered by eating enough calories. However it's some of the micronutrients that can be an issue. This is most commonly in the B complex, though it can also include vitamin D3, along with the retinol form of vitamin A. Now a synthetic form can be gotten for it, but caution needs to exercised taking it.

In the B complex, there are three primary ones, that can either be hard to get, or in the case of one, it's not found at all. Vitamins B2 or sometimes referred to as, or is commonly called riboflavin, and vitamin B6. These two can be found in plant based foods though. However the on that's an issue, is vitamin B12. Vitamin B12 has NO known plant based source that's both bioavailable or bioactive. The only known, and proven source, is from dairy, eggs, fish/seafood, and meat. For those who follow the strict vegetarian diet, as vegans follows, can be gotten through either eating foods fortified with it, or by taking a supplement. Which if taken as a supplement, studies has shown to be better absorbed taken on an empty stomach.

Here are some other nutrients though, that are, or can be of concern for those following a vegetarian diet, and the more strict it is, the harder they are to get. Iodine, iron the recommended intake for vegetarians, and vegans, about a two times greater intake is recommended. Also more vitamin C is needed to help optimize the absorption of that iron. selenium, and zinc. Then there's choline, a non vitamin non mineral. I'll link to an answer I gave in the past, that covers these a bit.

/question/index?qid=20161...

You however will need to learn what is or isn't in what you're eating. Modifiers are also important with how a food is served and eaten, as these can affect the nutritional values of what you eat. Some of these modifiers are, baked, broiled, canned, cooked (this includes steamed, dry or moist heat), dried, dry roasted, fried, raw and roasted. Here are two examples of the search I use.

broccoli raw nutritional value

http://nutritiondata.self.com/facts/vegetables-and...

broccoli cooked nutritional value

http://nutritiondata.self.com/facts/vegetables-and...

Now I use nutritiondata.self.com as it has the most complete set of tables. With the labels on food packaging, all to many only cover a few basic nutritional points. The same applies to what you're going to find on most websites, you look at. Now while nutritiondata.self.com isn't perfect, it's the best I've found to date. There is still a good bit of information, that's missing, but it's complete enough, to give anyone a good start, to eating a more healthy diet.

I am NOT promoting or otherwise endorsing nutritiondata.self.com. I also hold no stake, or other interests in that site. It's nothing more than a tool to help myself, and anyone else, that may find it of benefit.

Now don''t expect to get it all down in a few weeks or even a few months, I say that, as I've been learning, and studying nutrition for quite a time now. The main thing is learn how to eat healthy first, and fore most. Whether it's some form of vegetarian which includes vegans, or a diet that contains meat and other animal products.

Now in closing, for both clarity, and as a disclaimer, I AM NOT a dietitian, nutritionist, or a medical expert, and/or professional, and I make no such claims. I DO NOT, and WILL NOT consider myself an expert or guru, wherein as nutrition is concerned, regardless of the personal time I've spent on the matter. I DO NOT endorse, or otherwise oppose any specific healthy, balanced, and generally non overly restrictive diet. To so would be dishonest, and would even be deceitful. Finally I do NOT believe that there's a one size fits all diet. What works for some, will NOT work for others, contrary to any such claims that are made otherwise.

If you haven't yet, become vegetarian first. The transition will be easier. Slowly cut one meat from your diet and when you're used to eating without it, cut out another. Once you've cut out all meat do the same for other animal products like dairy. Boom you're vegan.

I used to advise people to make the change gradually. Which is what I did. But I've changed my mind. Of course you can't do it overnight unless you want to start throwing out food but you certainly can start making changes right away. They tell me it takes just 3 weeks to create new habits. So the sooner you start, the sooner it gets to be automatic. Why not start creating new good habits right now.

A really good course in veganism is the “30-day Vegan Challenge”. Its 30 days of short lectures (5 – 10 minutes), some are audio files you can listen to on the go. The rest are video files you can watch on your laptop, phone or tablet. There are a few short essays and quite a few recipes. In 30 days you will know everything a good vegan needs to know. And the whole learning process is not only painless but it’s quite easy. Colleen Patrick-Goudreau, has a nice pleasant voice and demeanor, and a pleasure to listen to. Plus she has a great attitude and is very knowledgeable. It normally costs 20 bucks but it’s free if you join it from Cowspiracy. Go to this page:

http://www.cowspiracy.com/

Scroll to the bottom, and join up.

And you might want to watch Cowspiracy when you get a chance.

A similar option is the “21-day Vegan Kickstart” program. It is is very good. It’s of course nine days shorter. It comprises of “Celebrity tips”, “Nutrition Webcasts”, a “21 Day Meal Plan”, a “Restaurant Guide”, a “Community Forum”, and “Daily Messages”. It includes recipes for the meal plan and even prints out a grocery-shopping list. Oh, it has an app! On the first day of the month you can start it with a bunch of other people so it has a social media aspect as well. It’s free!

http://www.pcrm.org/kickstartHome

Or just to the link below and start exploring.

http://vegankit.com/

Sometime after the first month, you should visit the library and take out some books about being vegan. Ask the librarian; they probably have quite a few.

While you are at the library, if you have time sit down and peruse a few issues of the Vegetarian Times. Some libraries let you take magazines home. Some have magazines online, which you can read on your tablet.

As long as you’re at the library, get some cookbooks, too, especially, if you like to bake.

My four favorite authors, (who also have websites are):

Colleen Patrick-Goudreau, http://www.compassionatecook.com/

Issa Chandra Moskowitz http://www.theppk.com/

Chloe Coscarelli http://chefchloe.com/

Angela Lidden http://ohsheglows.com/

Podcasts, video blogs, regular blogs, web sites, books and magazines are a great way to keep learning. If you like to listen to Podcasts, subscribe to the Compassionate Cooks Podcast. It’s very interesting, informative and a pleasure to listen to. There are some good youtube channels to subscribe to but I don't find them as convenient as podcasts, so I can't recommend any in particular. But here is a good list.

http://www.brownvegan.com/blog/10-vegan-youtubers-...

and here is a list of books, too.

https://www.goodreads.com/shelf/show/vegan

If you like movies you can watch "Forks over Knives". You should also watch Cowspiracy.

Oh, and you should read this

http://michaelbluejay.com/veg/protein.html

Buy the Vegan's Daily Companion. It’s the best $10 you'll spend this month. Colleen Patrick-Goudreau wrote it and she is also the creator of the 30-Day Vegan Challenge.

Soy is a very important food for a vegan. Tofu is sort a vegan staple. At some point you should learn about preparing and cooking tofu dishes.

Don’t worry about becoming 100% vegan right away (or at all). Take your time, do what you think is comfortable and practical. And enjoy the ride.

A "vegan" is a person who does not eat or use animal products. Do that and you will be a vegan.

There is no club or membership involved.

Stop eating meat, eggs, dairy, and any food containing these things. Make the transition slowly. Imitation products can be helpful at first (veggie burgers/dogs, soy cheese, etc.) but try not to rely on them too heavily, as they can be pricey, and are not very nutritionally adequate. Stick with eating vegetables, fruits, beans, legumes, whole-grains, nuts, and seeds. It's easy. :)

Vegan sources of protein:

Beans and other legumes - kidney, black, chickpeas, lentils, peanuts, peas...

Whole-grains - bagels, cereal, oats, bread, quinoa, barley, brown rice...

Soy-based foods - tofu, tempeh, milk

Seitan - wheat based, 75 g protein per 100g (150% of your daily intake)

Vegetables - Brussels sprouts, spinach, cauliflower, mushrooms, broccoli...

Nuts - almonds, cashews, pistachios, nut butters...

Seeds - pumpkin, chia, hemp, sunflower...

Avocado

Raisins

Some good recipes:

http://ohsheglows.com/recipage/

http://vegweb.com/recipes

http://www.theppk.com/recipes/

http://www.onegreenplanet.org/channel/vegan-recipe...

Slowly cut out animal products from your diet and household/wardrobe. If you're serious about switching, it's better to take it slow and spend some time researching what you need to eat to balance out your nutrition properly.

better watch a movie,than read a book.Of course,it is simpler to get a better picture by watching the action(images),then looking at all these expressed words.

You must sacrifice a virgin carrot to the vegan gods, the wait. If your sacrifice is not accepted, celebrate by eating a large steak or several McDonalds burgers

Stop consuming meat and animal products.

Press and hold "Control Alt V".