{"id":44366,"date":"2020-10-29T11:18:56","date_gmt":"2020-10-29T15:18:56","guid":{"rendered":"https:\/\/www.nomeatathlete.com\/?p=44366"},"modified":"2021-02-24T08:40:35","modified_gmt":"2021-02-24T13:40:35","slug":"how-to-go-vegan","status":"publish","type":"post","link":"https:\/\/www.nomeatathlete.com\/how-to-go-vegan\/","title":{"rendered":"How to Go Vegan"},"content":{"rendered":"\n<p>On the surface, it seems obvious: isn\u2019t the answer to \u201chow to go vegan\u201d just to stop eating animal products?<\/p>\n\n\n\n<p>But the truth is it\u2019s not so simple: unfortunately, most people who go vegan will eventually fail.<\/p>\n\n\n\n<p>Not because the diet isn\u2019t healthy or because it doesn\u2019t make them feel great. Not even because it\u2019s too hard to follow (it\u2019s really not).&nbsp;<\/p>\n\n\n\n<p>The majority of people who attempt to eat a <a href=\"https:\/\/www.nomeatathlete.com\/make-it-stick\/\">plant-based diet<\/a> give up because they haven\u2019t set themselves up to succeed.<br><br>That\u2019s not fun for us to admit, but it\u2019s true.&nbsp;<\/p>\n\n\n\n<p>Fortunately, your experience can be different.&nbsp;<\/p>\n\n\n\n<p>In fact, right now it\u2019s easier to <a href=\"https:\/\/www.nomeatathlete.com\/plant-based-diet\/\">start a plant-based diet<\/a> than ever before. There\u2019s more support, better meat and dairy alternatives, increased restaurant options, and a lot less pushback from others.<\/p>\n\n\n\n<p>The struggles and temptations that have caused people to fail in the past are increasingly less of an issue.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Still, it\u2019s good to have a plan and approach any major diet shift like going vegan with intention.&nbsp;<\/p>\n\n\n\n<p>In this post we outline the way our team at No Meat Athlete recommends going vegan. This isn\u2019t the only way, and it might not even be the best way for you.&nbsp;<\/p>\n\n\n\n<p>But after years of working with new vegans, this is the way we\u2019ve seen the most success, and I believe it can work for you too.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to Go Vegan [Video]&nbsp;<\/h2>\n\n\n\n<p>In a recent episode of <a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/no-meat-athlete-radio\/id476196931\">No Meat Athlete Radio<\/a>, we broke down a few different approaches to becoming a vegan and the pros and cons of each. If the article below feels daunting, here\u2019s a good way to capture the major themes in video or audio form.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Check it out here:&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"video-container\"><iframe loading=\"lazy\" title=\"How to Go Vegan - No Meat Athlete Radio\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/zEAsRTXVQJA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How to Transition to a Vegan Diet: Our Recommended Approach<\/h2>\n\n\n\n<p>While there are countless ways to go vegan, you can categorize all approaches into one of two groups:&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>The all-in approach:<\/strong> Going 100% vegan overnight.<\/li><li><strong>The small steps approach: <\/strong>Gradually making steps towards a vegan diet over the course of days, weeks, or even months.&nbsp;<\/li><\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">The All-In Approach<\/h3>\n\n\n\n<p><a href=\"https:\/\/www.nomeatathlete.com\/burn-the-boats\/\">Going all-in<\/a> right away is often the most attractive\u2026 you watch a documentary, get fired up, and immediately want to go for it.&nbsp;<\/p>\n\n\n\n<p>A massive diet shift like this has the benefit of riding your enthusiasm while it\u2019s strongest, plus allowing you to experience rapid results.&nbsp;<\/p>\n\n\n\n<p>It can also make things harder over time, by courting perfectionism.<\/p>\n\n\n\n<p>Once the enthusiasm wanes, you\u2019re left without many of the tools or experiences that would have come with a more gradual approach.<br><br>And when the inevitable slip-up happens, it often means the end.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">The Small Steps Approach<\/h3>\n\n\n\n<p>Instead, we tend to recommend a more gradual approach \u2014 and so do most habit-change researchers.<br><br>With the <a href=\"https:\/\/www.nomeatathlete.com\/small-step-habits\/\">small steps approach<\/a>, you move towards a <a href=\"https:\/\/www.nomeatathlete.com\/small-steps-diet\/\">plant-based diet slowly<\/a>. The first step could be as small as filling your plate with more veggies than normal, or drinking a <a href=\"https:\/\/www.nomeatathlete.com\/the-perfect-smoothie-formula\/\">smoothie<\/a> for breakfast instead of eggs.&nbsp;<\/p>\n\n\n\n<p>For Matt, it meant gradually eliminating animals based on the number of legs they had &#8212; first four legged animals, then two, and finally fish before <a href=\"https:\/\/www.nomeatathlete.com\/relax-2\/\">going vegetarian<\/a>.&nbsp;<\/p>\n\n\n\n<p>The downside of the small steps approach is that you don\u2019t experience the rapid transformation you might through the all-in approach, and because of that, you may lose sight of your motivation.&nbsp;<\/p>\n\n\n\n<p>The major benefit is that it feels like much less of an obstacle and you have plenty of time to work out the difficulties (eating at restaurants, navigating social events, not being able to cook your favorite dish, etc.) by starting with the easy ones (\u201cI can only order off of half the restaurant menu\u201d) before dealing with harder ones (\u201cThere\u2019s nothing on this restaurant menu that I can eat; I\u2019ll have to ask the waiter if they can make something special for me.\u201d)<\/p>\n\n\n\n<p>For both of us, it was a gradual approach, paired with a \u201cgo vegan\u201d challenge, that ultimately helped us to go vegan.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why We Love 7-Day \/ 30-Day \u2018Go Vegan\u2019 Challenges<\/h2>\n\n\n\n<p>Who doesn\u2019t love to gamify their life?&nbsp;<\/p>\n\n\n\n<p>That\u2019s what you\u2019re doing with a challenge.&nbsp;<\/p>\n\n\n\n<p>A vegan challenge allows you to take advantage of your enthusiasm and go big, while also giving you an out.&nbsp;<\/p>\n\n\n\n<p>Here\u2019s how they work:&nbsp;<\/p>\n\n\n\n<p>For a set number of days &#8212; say 7, 10, or 30 &#8212; you eat a vegan diet. Easy as that.&nbsp;<\/p>\n\n\n\n<p>The end date removes much of the doubt or pressure you may feel from going all-in, plus it\u2019s a great way to learn and see how it feels to live a vegan lifestyle.<br><br>And, just as importantly, it prevents thoughts like \u201cI can never eat a cheeseburger again,\u201d which often spell the end of an attempt to try a plant-based diet.&nbsp;<\/p>\n\n\n\n<p>At the end of each of our vegan challenges, we both realized that we weren\u2019t quite ready to be vegan yet, and went back to eating some cheese here and there. But even though that looks like failure, it\u2019s not: we landed closer to vegan than we were before, and found it very natural to gradually become completely vegan a few months later. That\u2019s exactly the benefit of challenges like these.<br><br>Other similar \u201cpart-time\u201d approaches to a challenge include:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Vegan before 5:00, or eating a vegan diet before 5:00 pm when you can have whatever you want for dinner.&nbsp;<\/li><li>Vegan certain days of the week, say Monday, Wednesday, Friday.&nbsp;<\/li><li>At-home vegan, where you eat a vegan diet vegan diet at home but allow for non-vegan foods at restaurants.<\/li><\/ul>\n\n\n\n<p>That last option is where Doug ended up after a 7-day challenge. After a few months he realized he was eating fewer and fewer non-vegan foods at restaurants, and officially made the switch.&nbsp;<\/p>\n\n\n\n<p>There\u2019s no wrong way to design a challenge or part-time approach if you strike a good balance between challenge and approachability.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to Plan Your Meals on a Vegan Diet<\/h2>\n\n\n\n<p>With the different approaches out of the way, what about the practical \u201chow do I eat as a vegan\u201d advice?&nbsp;<\/p>\n\n\n\n<p>One common mistake a lot of new vegans make when cooking a meal is simply removing the meat from the plate and focusing on the sides.&nbsp;<\/p>\n\n\n\n<p>While this works, usually not very satisfying, fun, or nutritious. Instead you can make small adjustments to the meal (like adding beans or tofu) to enhance the meal without much extra work or knowledge.&nbsp;<\/p>\n\n\n\n<p>When you first get started, you may find a <a href=\"https:\/\/www.nomeatathlete.com\/vegan-meal-plan\/\">vegan meal plan<\/a> beneficial, since that will take all the guesswork out of the process. We even created <a href=\"https:\/\/8020plants.com\/join\/?utm_source=nma&amp;utm_campaign=8020&amp;utm_medium=in_post_text&amp;utm_content=how-to-go-vegan\">an app to help you go vegan<\/a> for this very purpose.&nbsp;<\/p>\n\n\n\n<p>But meal plans aren\u2019t required. Here are a few additional resources for how to build your meals:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.nomeatathlete.com\/typical-day-vegan-diet\/\">The Healthy, Practical Plant-Based Diet: A Typical Day<\/a><\/li><li><a href=\"https:\/\/www.nomeatathlete.com\/what-do-vegans-eat\/\">What Do Vegans Eat?<\/a><\/li><li><a href=\"https:\/\/www.nomeatathlete.com\/podcast\/radio-318\/\">What We Eat in a Day (Plant-Based Meal Structure)<\/a>&nbsp;<\/li><li><a href=\"https:\/\/www.nomeatathlete.com\/kickstart-protein-info-full\/?utm_source=nma&amp;utm_campaign=kickstart_pro&amp;utm_medium=in_post_text&amp;utm_content=how-to-go-vegan\">7-Day Kickstart Meal Plan<\/a><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">The Social Effect: How to Stay Motivated as a Vegan<\/h2>\n\n\n\n<p>The final component to successfully going vegan is having some sort of support network.&nbsp;<\/p>\n\n\n\n<p>This may sound too hand-holdy for you, but we can\u2019t stress enough how valuable it is to have a person or group of people you can ask questions, express doubts or challenges, or rely on to not think you\u2019re crazy.&nbsp;<\/p>\n\n\n\n<p>That last one is particularly important.&nbsp;<\/p>\n\n\n\n<p>Maybe it\u2019s a spouse, friend, vegan community group, or total stranger you met online.&nbsp;<\/p>\n\n\n\n<p>Or hell, maybe it\u2019s your grandma.&nbsp;<\/p>\n\n\n\n<p>The point is to embrace a non-judgmental support network to help you through the transition (and beyond).&nbsp;<\/p>\n\n\n\n<p>If you can\u2019t find anyone, there are always documentaries, books, and podcasts. But there\u2019s really no substitute for human-to-human interaction.<br><br>How to Eat Vegan: A Quick FAQ<\/p>\n\n\n\n<p>The below FAQ isn\u2019t really about how to go vegan, but instead addresses a number of concerns many veg-curious people ask when they\u2019re on the fence. We\u2019re sharing them here as a way to knock out some of the concerns.&nbsp;<\/p>\n\n\n\n<p><strong>1. Do you need to supplement a vegan diet?&nbsp;<\/strong><\/p>\n\n\n\n<p>Yes, there are a few vitamins and minerals that are either not found or hard-to-find in vegan diet, including B12, DHA\/EPA Omega-3s, and K2. Check out this <a href=\"https:\/\/www.nomeatathlete.com\/supplements\/\">supplementing a vegan diet<\/a> article to get a full picture of what you should and shouldn\u2019t supplement as a vegan.&nbsp;<\/p>\n\n\n\n<p><strong>2. Do I need more calories on a vegan diet?&nbsp;<\/strong><\/p>\n\n\n\n<p>You don\u2019t need more calories on a vegan diet, but when transitioning to a vegan diet many people eat fewer calories.&nbsp;<\/p>\n\n\n\n<p>By default, most plant foods are higher in nutrients but lower in calories than animal foods, filling your stomach up with relatively low-calorie foods.&nbsp;<\/p>\n\n\n\n<p>In some cases &#8212; <a href=\"https:\/\/www.nomeatathlete.com\/podcast\/radio-77\/\">weight loss<\/a>, for example &#8212; this might be a good thing. But if you\u2019re an athlete or otherwise looking to maintain you current calorie intake, you\u2019ll need to make an extra effort to eat higher-calorie foods or eat more frequently.&nbsp;<\/p>\n\n\n\n<p><strong>3. Should athletes approach the transition differently from non-athletes?&nbsp;<\/strong><\/p>\n\n\n\n<p>Not really. The biggest concern is related to the calorie question above. Just make sure you\u2019re meeting your calorie requirements throughout training.&nbsp;<\/p>\n\n\n\n<p><strong>4. What happens when you transition to a vegan diet?&nbsp;<\/strong><\/p>\n\n\n\n<p>Anecdotally, most vegans we talked to report both long- and short-term health improvements, weight loss, increased energy, more balanced moods, and even better sleep. You may also find yourself more passionate about animals or the environment.&nbsp;<\/p>\n\n\n\n<p>But in reality, everyone is different and will feel different. Our advice? Just go for it!&nbsp;<\/p>\n\n\n\n<p><strong>5. How do vegans eat at restaurants?&nbsp;<\/strong><\/p>\n\n\n\n<p>The same way non-vegans eat at restaurants! At first you\u2019ll find it takes a little more effort, but over time searching the menu for a vegan or easily adaptable vegan option gets easier. These days, eating at a restaurant is rarely a problem.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">There\u2019s No Wrong Way to Go Vegan (as Long as You Give it a Shot)&nbsp;<\/h2>\n\n\n\n<p>Ask a dozen vegans how they did it and you\u2019ll hear a dozen different stories and motivations.&nbsp;<\/p>\n\n\n\n<p>Which goes to show you:&nbsp;<\/p>\n\n\n\n<p>There\u2019s no wrong way to transition to a vegan diet.&nbsp;<\/p>\n\n\n\n<p>Take the path that resonates with you most. And if you fail the first time\u2026 so what?&nbsp;<\/p>\n\n\n\n<p>You can take a different approach next time.&nbsp;<\/p>\n\n\n\n<p>And when you take the pressure off yourself, you\u2019ll be amazed at how successful you will be.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On the surface, it seems obvious: isn\u2019t the answer to \u201chow to go vegan\u201d just to stop eating animal products? But the truth is it\u2019s not so simple: unfortunately, most people who go vegan will eventually fail. Not because the diet isn\u2019t healthy or because it doesn\u2019t make them feel great. Not even because it\u2019s [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":36233,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-44366","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-uncategorized","8":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Go Vegan | No Meat Athlete<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.nomeatathlete.com\/how-to-go-vegan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Go Vegan | No Meat Athlete\" \/>\n<meta property=\"og:description\" content=\"On the surface, it seems obvious: isn\u2019t the answer to \u201chow to go vegan\u201d just to stop eating animal products? But the truth is it\u2019s not so simple: unfortunately, most people who go vegan will eventually fail. Not because the diet isn\u2019t healthy or because it doesn\u2019t make them feel great. Not even because it\u2019s [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.nomeatathlete.com\/how-to-go-vegan\/\" \/>\n<meta property=\"og:site_name\" content=\"No Meat Athlete\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/NoMeatAthlete\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-10-29T15:18:56+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-02-24T13:40:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2019\/04\/AdobeStock_205358759.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1400\" \/>\n\t<meta property=\"og:image:height\" content=\"947\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Matt Frazier and Doug Hay\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@nomeatathlete\" \/>\n<meta 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But the truth is it\u2019s not so simple: unfortunately, most people who go vegan will eventually fail. Not because the diet isn\u2019t healthy or because it doesn\u2019t make them feel great. 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