Going Vegan For 30 Days? Here’s What to Expect!

You may wonder what happens if you are vegan for 30 consecutive days, whether you have decided to become vegan overnight or you've signed up for a 30-day vegan challenge like Veganuary.

Congratulations on your decision to go vegan! You've heard the benefits of becoming vegan, and now you've made it happen! You decided to go vegan because you want to, for the animals or the environment or just out of curiosity.

No matter the reason for your decision, we are here to help you. If you want to know what being vegan means, please check out the What is a Vegan guide. For more information, please see our What is a Vegan?

The first 30 day of being vegan will be both exciting and challenging. We won't lie to you. You will be shocked, delighted, disappointed and perhaps even frustrated.

In 30 days, they say, a habit will form and you'll be glad you stuck with it.

We have been there and can help you with some vegan wisdom. Here are seven things that you can expect in your first 30 days.

1. Some people in your life won't get it at first

You will be asked why, if they think that it is a trend or tempted to quit. They'll ask you where you get your protein from (you can share this link on protein myths).

If you are up for the discussion, we recommend it. People will often ignore what they do not understand. Most people understand what you mean when you describe your feelings about a lifestyle choice. They want to learn more.

Tell them how much you value their support. You'll see! When they see what a vegan lifestyle can do for them, they will call you to ask for your shopping list.

2. You will notice a change in your bowel movements (for the better)

Your bathroom is about to become a regular place. It's good! The fiber in a vegan diet can regulate your bowel functions.

By eating more plants, you get more fiber. However, studies have shown that adding more plants to a omnivorous dietary plan will not give you the same positive results as a vegan diet .

You might also feel a bit gassy in the first month. This is part of the fiber journey. You're body is adapting to the plant goodness that you are eating.

3. Always bring snacks!

Perhaps it's a pizza party at the office. Maybe a wedding. You could be on a roadtrip, in a plane, or at a hotel. You're always hungry, no matter where you are.

You can hear your stomach grumbling loudly. You'll probably hear someone say "Man, I can imagine how you feel, not being able to eat this delicious steak because you are vegan!"

If you find yourself in this situation, and you don't have some snacks in your bag to keep you occupied, you will probably suffer. Let's not lie. Sitting at a restaurant and eating iceberg salad and tomatoes, while the rest are eating pizza and ice-cream (which smells so delicious in eternity), isn't a good idea. It's awful.

You're in luck because many pizza joints can make a vegan pie with no problem. You can even add vegan meats and plant-based cheese to the top. Even Pizza Hut now offers vegan cheese! We're still not at the point where we can rely on this. We need to have a back-up plan.

It is simple: always, always, carry snacks.

Keep some snacks on hand at your desk or in your bag. You can also keep them in your car. Pack a bag of almonds or some nutbutter with grapes, celery, or apple slices. You can also pack a PB&J or vegan jerky. Of course, there are vegan energy and protein bars.

Bobo's Bars are a great option for those on the move. Bobo's Bars contain oats to keep you satisfied for longer, and whole grains to keep your stomach happy. They're also easy to throw in your bag just before heading out! You can buy them as bites or in full-sized bars, which can be used to replace a meal. Peanut Butter Chocolate Chip is my personal favorite.

You're less likely to succumb to temptation if you carry delicious snacks with you. Set yourself up for success. Grab a Bobo’s bar (or whichever snack you prefer) and head out confidently.

4. Animal Products Will Be Found in Places You Didn't Expect.

How can this be vegan? !

We've all been there and we will probably be back there again. Some things just don't seem to make sense in this world. Some of these things include foods that aren’t vegan. But they should be!

Gummy bears are a great choice for movie candy. Classic choice. You check the ingredients and find gelatin. Gelatin is derived from collagen found in cows and pigs. It can be found in many food products (gummies and marshmallows). Be on the lookout for this sneaky, nasty ingredient.

Some beer and wine are also filtered with gelatin. It's sneaky, I told you.

Let me help you with another classic coffee example. You're out of Half and Half for your morning coffee. So, you need a vegan alternative. The "non-dairy label" on coffee creamers or dairy substitutes can be misleading. Some "non dairy" creamers contain the milk-derived protein sodium caseinate or casein. You can find some great suggestions in our guide on vegan coffee creamers.

Check your food labels! You can find out what allergens a food contains by reading the "Contains" section at the bottom of the label. This list includes milk. To further confuse things, if the label says "May Contain Milk", but the milk is not listed on the ingredients list, then the product could be vegan. This is a legal disclaimer that many brands use (often relating to the possibility of cross-contamination due to shared equipment).

You should familiarize yourself with common animal ingredients in your food. You'll be able to master this skill in no time.

5. Your bank account will thank you!

I would like to start this section off by stating that any diet could be costly or inexpensive. A vegan diet will save you a significant amount. You don't believe me, do you? Check out these meal plans to see how you can eat healthy, delicious vegan meals on a $25 grocery budget per week.

It makes sense when you think about it. Vegan foods are some of the most affordable on the planet.

In their whole form, plant protein is often cheaper than animal protein. Beans are a great source of protein, especially. Vegan diets can provide all the nutrients needed, keep you full and allow your bank account to remain full.

Specialty vegan products, such as faux meat and dairy, are often more expensive. If you want to save money, it's best to stick to bulk bins and buy whole foods.

Check out our Plant-Based Meal Plans on a Budget and grocery lists to save money and time.

6. Hello, Energy!

Most people will notice this as the first thing they do after becoming vegan. The word that is often used to describe this phenomenon is lighter. In the next 30 day's time, you will probably be thinking this.

"Wow, I feel so much lighter."

No longer do you sabotage your digestion with heavy, greasy dairy products and eggs that are high in cholesterol. You'll instead fuel your body with fiber-rich grains and nutrient-rich fruits and vegetables. All the vitamins, minerals, enzymes, and fiber (prebiotics) that you consume will work to your advantage.

After adopting a plant-based, whole-food diet, many people find they have settled into their "natural", healthy body weight. This (below), can help you to understand why...

Calorie-counting, begone! You can start eating intuitively again when you're on a plant-based healthy diet. Listening to your own body. Listening to your stomach's stretch sensors that help you feel full and hungry. Guess what? Since it has less calories, you'll probably want to eat a little more than before. Enjoy it!

7. It's okay if you crave your old favorites

Do not be too harsh on yourself. Your body craves what it is used to because you've been eating a certain way for most of your adult life.

The benefits of not giving into that craving will far outweigh any costs. You will begin to crave the foods that you are eating. These carnivorous urges will eventually fade and the foods you're eating won't be appealing anymore.

Last Thoughts & Extra Tips

You're done! Bring snacks and trust in the process. Bobo's Bars in pockets.

Soon, you will find that eating vegan is second nature.

Remember: being vegan doesn't mean you have to be perfect (there is no such thing as the "perfect vegan"). It is a process of adjusting to your environment and being confident in your decision.

You can find vegan Facebook groups in many cities that will support you through the transition. We're also here to help you!

Need extra support and guidance? You don't need to do all the research or learn everything yourself. We have put together a comprehensive guide to plant-based lifestyle. You can do it!

This article contains affiliate links to support World of Vegan. Bobo's sponsored this article.

What's the Post on Going Vegan for 30 Days? Here's what to expect! The first post appeared on World of Vegan.

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Frequently Asked Questions

Are you able to get enough protein with a plant-based lifestyle?

Yes, it is possible to get enough protein from a plant-based food. You can get amino acids from legumes, nuts, seeds and grains to help build muscle and keep you healthy. Tofu, and other soybean products, contain all 9 essential amino acid that the body cannot make. Also, vegetables such a spinach, broccoli and kale are rich in protein. They can be combined with legumes to provide the required amount of protein for adequate nutrition. Plant-based proteins tend to have lower levels in saturated fats than animal protein and can be used to support long-term satiety. Other essential nutrients can also be balanced by adding omega-3 fats to plant-based foods like flaxseeds or chia seeds and walnuts.

Can you make muscle using a plant based diet?

Yes, it is possible to build muscle on a plant-based diet. It is possible to build muscle on a vegetarian diet. However, the type of foods one consumes plays the biggest role in muscle strength and size. A plant-based diet may include legumes (beans and lentils, peas), nuts, doves and seitan. It also might include high-protein foods like tofu, tempeh and nutritional yeast. A plant-based diet that is balanced can help you achieve your fitness and overall health goals. Procurement of processed food products is a bad idea as they are often filled with unhealthy additives. For consistent gains, it is important to eat enough protein each day. To do this, you can include foods such as quinoa, flaxseed oils, and nut butters into your daily diet. A nutritionist who specializes in plant-based nutrition is a good choice, regardless of whether you want to build muscle mass or maintain your health.

Are plant-based diets environmentally sustainable?

Plant-based diets are becoming increasingly popular for their health and environmental benefits. Eating a plant-based diet can be more sustainable than consuming foods derived from animal sources, as it generally causes less pollution and has lower emissions of greenhouse gases. Plant-based diets also use less resources, as they are usually grown using fewer inputs than animals. Furthermore, animals raised in commercial farms often consume large amounts of water and land as well as fossil fuels. Global warming has been linked to some environmental effects of livestock farming. Therefore, it is possible to reduce the carbon footprint of individuals by including more plant-based meals in one's weekly meal plan. This will help support more sustainable, healthier practices.

You can still eat out at restaurants while following a plant-based lifestyle.

Many restaurants now offer vegan-friendly options on their menus. Many vegan restaurants have opened in major cities and communities and offer delicious, healthy options. Many mainstream restaurants offer vegetarian-friendly options, so you can still enjoy the best of traditional restaurant cuisine while following a plant-based diet. You can find recipes with vegetables or legumes, such as seitan, tempeh, and seitan. Vinegar and healthy oils can be substituted for mayonnaise or dressings that are high in saturated oil. Ask your server if you can make certain items vegan, or if there are dairy alternatives such as coconut milk or almond milk.

For ideas on vegan recipes, you might want to research vegan cookbooks before you go. Most restaurants will be happy to accommodate guests who are vegan or vegetarian and will try their best to make sure they do. You can enjoy eating out with a plant-based menu if you do your research and have some creativity.

How Can a Plant-Based Diet Boost Your Health?

A plant-based lifestyle can offer many health benefits. There is a link between eating more plant-based foods, and less animal products, and a lower risk of developing certain chronic diseases, such as stroke, heart disease, diabetes, stroke, or certain types of cancer. Plant-based diets are rich in vitamins, minerals and antioxidants. These beneficial compounds can protect against inflammation and prevent oxidative damage. Eating plenty of fruit, vegetables, beans, and legumes has been proven beneficial due to the presence of dietary fiber, which feeds gut bacteria and helps maintain digestive health. Plant-based meal plans are usually low in saturated fats, which may help improve cholesterol levels in the blood. Research suggests that a plant-based diet can reduce the symptoms of common mental health conditions such as anxiety and depression. The combination of plant proteins and healthy fats from nuts or avocados can increase long-term satisfaction between meals.

Are you looking to lose weight?

Yes, a plant-based diet is able to help you lose weight. It is possible to get enough volume from eating a variety fruit and vegetable, legumes, fruits, nuts, seeds, and other protein-rich plants without adding any extra calories. A well-rounded vegan meal plan is usually low in saturated fat and cholesterol-containing foods like red meat and processed snacks that tend to add weight instead of take it away. Research has shown that a plant-based diet can increase metabolism and reduce the risk of obesity. The addition of healthy, fiber-rich ingredients and the elimination of starches, sugars and white bread can support weight loss, while also providing vital vitamins and minerals necessary to keep your body healthy.

Can I eat a diet that is plant-based and still eat eggs?

On a plant-based lifestyle, eggs are not permitted. This dietary lifestyle eliminates all animal products, including meat, fish, poultry, and eggs. However, several vegan substitutes for traditionally egg-centric dishes offer similar flavor and texture without relying on animal products. Tofu scrambles, omelets, and chickpea flour are excellent breakfast dishes that look and feel like eggs. However, they also contain plant-based proteins. You can use aquafaba (the liquid found inside a can chickpeas) to substitute eggs for vegan egg whites when making meringues. Flaxseed meal or Chia seeds mixed with water can be used as an egg substitute to preserve non-vegan dishes without compromising their taste.

Statistics

• A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)
• Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)

External Links

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• Weight Loss


• Plant-Based Diets and Omega-3 Fatty Acids

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• Diabetes

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• ScienceDirect - Plant-Based Diets For Personal, Planetary, and Population Health

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• How common are vitamin B-12 deficiencies? The American Journal of Clinical Nutrition

How To

How to move to a plant diet without feeling overwhelmed

Transitioning to a plantbased diet can seem daunting at first. However, proper education and preparation will make it easier. Begin slowly, taking baby steps, and gradually incorporating the changes necessary to your diet. Whole foods are better than processed ones, and they tend to be healthier and more satisfying.

Planning and meal preparation requires dedication. Plan your meals ahead of time so you can plan and shop for the right ingredients and allocate enough time for each dish. Investing in kitchen appliances such as slow cookers or multi-cookers can help simplify usage; batch cooking ensures you have multiple meals ready in one go!

Don't be afraid to try new flavours. You can add variety to your vegan diet by trying different cuisines, such as Indian curries and Chinese tofu. Aim to create a grocery list based on recipes instead of relying on impulse shopping at the grocery store. With the right ingredients and preparation tips, making the switch will become easier over time!

Resources:

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