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A Vegan Diet Is Not Only About Giving Up On Meat, It’s More Than That!

A Vegan Diet Is Not Only About Giving Up On Meat, It’s More Than That!

Ever wondered what it would be like only eat plant-based foods and completely remove any type of meat from your diet? Then ask a vegan! Veganism is a term that does not really refer to a diet, but rather a lifestyle as being a vegan does not only mean you are avoiding any animal-derived food, but it also means that you are completely avoiding the use of any products that are derived from animals. While veganism and vegetarianism are often associated with one another, it is vital to realize that there is a distinct different between the two. Where vegetarians solely avoid eating meat, vegans completely remove any animal products and animal derived products from their daily lifestyle – this does not only extend to meat and food sources, but also to non-consumable products such as leather handbags. In this post, we’ll discuss what veganism is, where it came from, what you can eat and, of course, what can’t vegans eat.

How does the vegan lifestyle become more popular these years?

The original Vegan Society was founded in 1944, but the first traces of veganism dates back to approximately 500 BCE, as reported by The Vegan Society.[1] At this time, the traces refer to a diet that is more similar to a vegetarian diet, but mentioning this discovery is important as it marks an entry point for the development of the vegan lifestyle. In 1806 CE, the vegan lifestyle became more developed when the lifestyle was promoted to be free of dairy products and eggs. The vegan lifestyle as we know it today, however, was developed in 1944 by Donald Watson – this is also now referred to as the modern-day vegan lifestyle. This lifestyle now includes a healthy diet plan, along with the removal of any items in your life that are made from any kind of material derived from animals.[2] This includes leather, feathers and much more.

The vegan diet has received quite a lot of attention in recent years. Similar to how people have adapted their lives to becoming vegetarian or following particular diet plans, such as the paleo diet, many people have discovered that veganism is a healthy way of living and plant-based foods are still able to provide the human body with essential nutrients that are needed to promote overall wellbeing and longevity.[3] It is reported that at least 2.5% of the entire American population are now following a vegan lifestyle and the consumption of meat are constantly decreasing in the country, with a 12.2% drop noticed in a five-year period between 2007 and 2012.[4]

What foods are included and not included in a vegan diet?

A lot of people are used to consuming meat on an everyday basis, which often leads to the thought that protein and some other nutrients can only be obtained from meat. This, however, is not true. While there is one particular exception that should be considered – being vitamin B12 – all other nutrients can be obtained from a vegan diet at adequate levels to support normal red blood cell production, to keep the immune system healthy, to support a healthy weight and to ensure the entire human body functions properly without any compromises.

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SF Gate explains that the following nutrients are important in a vegan diet, and provide excellent examples of food sources where each of them can be obtained:[5]

Protein – Protein is essential for the well-being of organs, bones and skin. It also helps to keep muscles healthy and plays an important part in the growth of muscle mass. In a normal diet, most protein is consumed through meat and animal-derived products, such as dairy and eggs. In a vegan diet, however, protein is obtained from food sources such as chickpeas, soybeans, soy meat, almonds, seeds, nuts, lentils, black beans, tofu and peanut butter.

Calcium – Calcium is also an important nutrient that is classified as a mineral. This mineral is vital for keeping bones and teeth healthy, and plays other important parts in the body as well. Even though dairy products cannot be consumed in a vegan diet, it is still possible to obtain high amounts of calcium from spinach, broccoli, tofu, soy milk and kale.

Omega 3 Fatty Acids and Iron – Omega 3 Fatty Acids and Iron are also essential nutrients that vegans consume through plant-based food sources. Vitamin B12, however, need to be consumed through a supplement or through fortified products, such as fortified soy milk or fortified cereals.

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We should not only focus on foods that are included in a vegan diet, but also foods that should be completely avoided when you turn vegan. Authority Nutrition reports that the following foods are no-no’s when it comes to following a vegan diet:[6]

• Any type of meat, including beef, veal, wild meat, organ meat and pork.

• Poultry, seafood and fish are also not part of a vegan diet.

• Dairy products, such as cream, butter, cheese, milk, ice cream and yogurt.

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• Any type of eggs should be avoided, including fish eggs, quail eggs and chicken eggs.

• Royal jelly, honey and bee pollen are also not allowed on a vegan diet.

• Specific additives in some products that are animal derived – these should also be avoided.

• Gelatin is also a product that is not allowed on a vegan diet.

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• Any products that contain casein, lactose or whey.

• Baked goods that contain L-Cysteine.

• Certain candies are manufactured with gelatin – these are also not allowed on a vegan diet.

• Pasta usually contains egg, which means they are also not allowed.

Veganism is not only a diet plan but a lifestyle that promotes the removal of certain products

Becoming a vegan can be a rather tough journey if you are used to eating meat, eggs and cheese. Unlike becoming a vegetarian, veganism also requires the removal of certain lifestyle products, like handbags and coaches made from leather, as these products contain material that is derived from animals. Thus, education about what exactly the vegan diet is should be an essential step towards approaching this lifestyle change as it will allow you to determine whether or not this lifestyle choice is appropriate for you.

Reference

[1] The Vegan Society: History
[2] Consumer Health Digest: Best Diet Plan: 6 Ways to Choose an Effective Diet Plan
[3] Consumer Health Digest: Paleo Diet Plan: Is Paleo Diet Plan a Good Way to Lose Weight?
[4] Top RN To BSN: The Rise of Veganism: Start a Revolution!
[5] SF Gate: List of Foods That Vegans Eat
[6] Authority Nutrition: 37 Things to Avoid as a Vegan

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Katleen Brown

Katleen is a health and beauty advisor.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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