Advertising
Advertising

How to Go Vegan (Step-By-Step Guide from a Fitness Coach)

How to Go Vegan (Step-By-Step Guide from a Fitness Coach)

‘I could never do that’.

This is the answer I mostly hear from people once I’ve told them that I’m a vegan. And the truth is: I thought the same way before. I’ve eaten meat my entire life – like most people. Maybe I even overdid it a little bit. I’ve followed the typical bodybuilding diet, rice and chicken with nearly every meal. This sometimes resulted in over 1 kilogram of meat a day.

This is not what I would consider a healthy meal nowadays, but I’m pretty sure I wouldn’t have cared if someone told me so back then.

It’s now over two years that I’ve became a vegan and I haven’t looked back. If you want to know more about how I stay energetic being a vegan, check out my other article: How a Vegan Diet Keeps Me Energized, Mentally Sharp and Full of Drive

But here in this post, I will tell you what ‘going vegan’ really means, why it matters to you and the exact steps to take to become a vegan.

What going vegan really means

Rather than think of veganism as an identity, it makes the most sense to use it as a concept that inspires you to remove animal products from your life. Sometimes, it’s not fully clear whether a given food or cosmetics ingredient comes from animals, but you will get used to it pretty fast.

A vegetarian diet is commonly understood to forbid meat and fish, but to allow both eggs and dairy. The word vegan takes this concept to the next level, cutting out every item of animal origin. Vegan refers to anything that’s free of animal products: no meat, milk, eggs, wool, leather, honey and so forth.

Following such diet or lifestyle, as you may call it, brings three big advantages:

  1. Increasing the well-being of animals through the avoidance of their consumption (possibly a no brainer)
  2. Bettering your health by minimizing the exposure to possible pathogens (such as red meat, which is a known group-1 carcinogen)
  3. Helping the planet by reducing your environmental footprint (through the reduced CO2 emission and methane, which livestock, especially cows, produce)

No matter the degree to which you ultimately embrace the vegan concept, it makes sense to begin your transition by emphasizing dietary choices. Because the overwhelming majority of animal use associated with your life almost certainly arises from your food choices:

    How I started going vegan

    You may not believe me when I tell you that, but I loved the taste of meat. I’m not going to lie. I remember telling a friend of mine after going vegan that I’m just trying this vegan-thing out and that I’ll probably have to eat a Big Mac again soon and ‘treat myself’.

    Advertising

    I was the guy eating chicken and rice out of the Tupperware, while everyone was enjoying the cafeteria lunch at work. My mother worried about me, because while everyone was busy eating dinner in our family home, I was the only one standing in the kitchen, cooking my bland turkey.

    I used to write down everything that I ate. I still have my MyFitnessPal entries from back then. Looking at them nowadays is shocking. 500 grams of low fat quark at 5am in the morning. 1 kilogram of unseasoned chicken on a daily basis.

    If you want to know the honest reason why I went vegan, the true reason for this dramatic shift – here it is: My girlfriend at that time gifted me a book called ‘Eating Animals’, by Jonathan Safran Foer. After devouring the book in less than a week and going through the following weeks of denial, I finally decided to slowly transform into becoming a vegetarian.

    After reading such horrific stories about the daily lives of animals in factory farms, it seemed like a logical next step for me. In retrospect it probably was the combination of love and the hero syndrome. I always wanted to be the one that does the right thing, even if everyone was against it.

    While I was contemplating if I should go vegan, I’ve felt like Neo in the Matrix. Choosing between living life with the bliss of ignorance or living life facing the brutality of reality.

      After making the decision to go vegan – to take the red pill – everyone in my social circle thought that I was going crazy. ‘You will lose all your muscles!’, ‘This can’t be healthy.’ and ‘You won’t last longer than two weeks.’, were things that I heard on a regular basis.

      If I wouldn’t have informed me thoroughly, I wouldn’t have been able to withstand all this negative criticism with facts and data. If I wouldn’t amassed the right knowledge before going vegan, I would’ve spitted out the red pill within a month. Or as in the Matrix – what a great coincidence – ate a traitorous steak.

        Going vegan reminds me of the crypto marketplace. Bare with me:

        I’ve made a couple thousand dollars with cryptocurrencies in the last year. Most people that I know have sold their cryptos for a loss or a minuscule profit. Because when the crisis hit, everyone has sold their stakes, disregarding the enormous potential behind it.

        Advertising

        What made me able to make money of Ethereum and Bitcoin and co., was my knowledge behind the structures of the cryptocurrencies. The potential of the Blockchain, smart contracts and the problems in the financial markets that it might be able to solve. I’ve gained this advantage by reading a simple book.

        Until now this might’ve seemed like a far stretch from veganism. But you have to realize that in the life that we live in, there are very few things that are more important than knowledge.

        Is going vegan for everyone?

        A long-term transition to a healthier diet can be recommended to everyone in my opinion. But if you fit into one of these categories, you should not follow a complete vegan diet right now:

        • Pregnant women, with no experience of following a vegan diet before.
        • Suffering from a severe mental or physical illness, where your doctor is actively advising against following a vegan diet.
        • Suffering from intense stress. Like a burn-out or a recent break-up.

        If you fit into the previously listed categories, a drastic switch is not recommended in this moment as the short-term stress might harm you or others around you.

        If you still feel unsure whether or not you are fitted for the plant-based nutrition, visit a competent physician near you. You can find plant-based doctors in your area, by visiting PlantBasedDoctors.Org.

        A step-by-step guide to become a vegan

        I wrote down a step-by-step plan for you to slowly get drawn into this vegan journey. Before you know it, you’re already in a good routine.

        1. Ask yourself why you want to become a vegan

        You see me talking a lot about your ‘Why’. I can’t stress this one enough. Asking yourself ‘Why’ is so important. You have to know yourself, not just if you want to become a vegan, but if you want to live a good life. Introspection is a crucial skill that you have to develop.

        Start asking yourself the hard questions:

        • Why do I do what I do?
        • Why am I going to work?
        • Why do I want to follow a vegan diet?

        These questions will show you your motivations and give you a glimpse, of who you really are. They will also make achieving your goals much easier.

        2. Change your mindset

        My biggest ‘Why’ was simply my urgent need to live a life of self-control and integrity. I have a strong need to simply do what is right. After reading the book Eating Animals by Jonathan Safran Foer,[1]

        I first tried to reject the information and forget what I’ve just read. But every freaking time I’ve eaten a chicken, I’ve felt guilty and shameful. I knew that eating meat would give me a lot of pleasure, but I also knew that one’s own primitive needs shouldn’t outweigh one’s morals and principles. I mean otherwise you could justify rape.

        Advertising

          You have to change your mindset to the point when you realize that instant gratification should not be the epitome of your life. This shouldn’t sound woo-woo, but start to look at the big picture.

          3. Be prepared for resistance

          You need to know what you’re talking about when you’re becoming a vegan. Whenever you’re swimming against the stream, you will, by the laws of physics, face resistance. The only way to withstand this resistance is by preparation.

          Next to reading my articles on Lifehack and visiting my Youtube channel, I advise you to read the following books. These books alone will give you more knowledge about healthy nutrition than 99% of the general population. The big three are:

          • How Not To Die – A book with over 2,400 five star reviews on Amazon. How to prevent our leading causes of death with nutrition. All proceeds from the book go to charity.
          • Eating Animals – The ethics behind eating animals, as the book title says. The one book that made me go vegan.
          • The China Study – A book about the most comprehensive study ever done on the relation of diet and human health. A second book on health, as the biggest argument you will get into, regarding veganism, will be about the health aspects.

          4. Set a new standard for yourself

          After fool-proofing yourself with the necessary knowledge, your main goal should be to set a new standard. And the only way you’re setting a new standard in the long-term, is by making a sustainable transition.

          Eating plant-based is normal for me. I don’t feel restricted in any way, veganism means living a more natural and ethical life for me. My diet is full of vegetables, fruits, whole grains, ‘plant-milks’, seeds and beans.

          I don’t wear fur nor any other animal skin. Not because I don’t have to, but because I don’t want to. I mean: I’d rather consider the place where I live, love and laugh a garden, not a cemetery.

          Going vegan also means saying no to immediate gratification and taking a look at the bigger picture. Going vegan signals self-control.

          By going vegan you’re setting your own gratification aside for the bigger picture. Be it for your health, the planet or the animals. You’re setting priorities and you show that you live a life of principles.

          5. Analyze your eating habits

          People often tell me that they have never eaten anything vegan. Which is of course complete bullocks. If you’ve ever eaten a banana, you’ve eaten vegan food. Chances are you’re already eating vegan to a pretty high degree.

          To find out to what degree, write down how your current eating habits look like. This may be tedious but this is golden. What do you eat from breakfast to dinner? Once you’ve figured out what you’re currently eating, you can think about how you can better your eating habits.

          Advertising

          To make keeping track of your daily diet easily, I recommend you to use the app MyFitnessPal. It’s free and easy-to-use.

          6. Eat more whole-food, plant-based foods

          Instead of advising people to stop eating what they’re currently eating, I like to advise them that they should simply eat more of the good stuff. Research has shown that people even lose more weight when they’re advised to eat more veggies instead of being advised to eat less sweets. If you’re eating brown rice, broccoli and chicken for lunch right now, I’ll advise you to simply double the portion size of your broccoli and rice, while keeping the chicken portion the same size.

          After some time you’ll crave healthier and healthier foods. Making it far easier to eat good nutrition. You’ve developed a habit before you know it.

          If you want to know more about vegan foods, check out my other article that gives you 40+ vegan recipes ideas.

            7. Buy vegan alternatives

            After you’ve analyzed your eating habits, highlight the meals where you’re currently eating non-veggie. Meals containing meat, dairy, honey and cheese.

            Buy vegan alternative foods for these meals. Nowadays these vegan-foods can be found in nearly every supermarket. It’s absolutely easy to find alternatives. Like cheese on your pizza? Guess what, there are vegan alternatives for it. Always liked eating grill ribs? Yes, there are vegan grill ribs available. I’m not joking, the possibilities are nearly endless.

            8. Buy vegan clothes

            This is the last and hardest part. I don’t advise you to throw your current clothes away. Instead I’ll advise you to buy ethical new clothes. Pay special attention when buying jackets and shoes. You want to stay clear from wool and leather.

            The shoes are usually the trickiest part to find while being a vegan. Here’s a guide on your shoes, which are probably the hardest clothes to buy vegan:

            Going vegan can be easier than you might think if you simply follow these proven steps. Even if it may be challenging at some point, in the end, swallowing the red pill will be worth it, trust me.

            Reference

            [1] Jonathan Safran Foer: Eating Animals

            More by this author

            Florian Wüest

            Qualified and experienced fitness trainer and online coach.

            Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

            Trending in Health

            1 11 Simple and Effective Ways to Manage Stress 2 Causes of Insomnia and How to Overcome It (The Complete Guide) 3 13 Bad Habits You Need to Quit Right Away 4 Can You Stop Depression from Damaging Your Brain? 5 Why You’re Feeling Tired All the Time (And What to Do About It)

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on May 22, 2019

            10 Simple Morning Exercises That Will Make You Feel Great All Day

            10 Simple Morning Exercises That Will Make You Feel Great All Day

            There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

            One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

            In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

            Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

            1. Cat Camel Stretch

            Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

            Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

            Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

            Here’s a video to guide you through:

            Advertising

            2. Go for a Walk or a Run

            This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

            Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

            The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

            Also, you are helping your heart to stay healthy and keeping your blood pressure low.

            Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

            3. Jumping Jacks

            Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

            Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

            4. Abductor Side Lifts

            Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

            Advertising

            Do about 10 to 15 raises for each side like this:

            5. Balancing Table Pose

            This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

            Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

            ablab

              6. Leg Squats

              Not just legs are involved but also hips and knees.

              Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

              The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

              7. Push Ups

              You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

              Advertising

              An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

              Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

              This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

              8. Bicycle Crunches

              There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

              Watch the video to see how this is done correctly:

              9. Lunges

              Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

              Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

              This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

              Advertising

              10. Bicep Curls

              You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

              Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

              Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

              Here’re some important notes before you start doing this exercise:

              Try to do one or two sets of about ten repetitions for each arm and then switch arms.

              These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

              You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

              Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

              More Articles About Exercises for Beginners

              Featured photo credit: Unsplash via unsplash.com

              Reference

              Read Next