Taylor-Leigh
If you’re reading this, chances are you are considering adopting a plant-based way of eating. Unless you are so solid in your decision that you have made the switch over night, you are probably going to go through a transition phase. As a vegan of 7 years and a vegetarian of 14, I have not only transitioned over a number of years, but I have inspired and helped others to adopt a plant-based diet as well. My passion for the benefits of this way of living led me to obtain a certificate in Plant-Based Nutrition from T. Colin Campbell’s Center for Nutrition Studies at eCornell. Dr. Campbell, author of Whole and The China Study: The Most Comprehensive Nutrition Study Ever Conducted and the Startling Implications for Diet, Weight Loss, and Long-term Health, is a leading doctor in the field of plant-based eating. As a matter of fact, here is a guide for living that plant life 101. But since you’re here, you are most likely well aware of the benefits of going vegan/ plant-based, so let’s get to it!
3 Different Ways to Transition
- Elimination: Remove One Animal at a Time
& by this I mean, remove one animal or group of animals from your diet at a time. Many people start by removing red meat like beef, then pork, then poultry, fish, and finally dairy & eggs. Some people start by being pescatarian (fish eaters). Some people, myself included, already don’t eat dairy due to lactose intolerance. Regardless, this way is to remove one group at a time, maybe for a few weeks, until you are ready to move on to the next.
2. One Meal at a Time
If you eat 3 meals a day, start making one of those meals animal product free. For example, starting with breakfast, ditch the eggs, cheese, and bacon, and instead opt for fresh fruit, oatmeal, and nondairy milk, or sautéed potatoes with peppers & onions (the options are endless!) Or, start with dinner to get the whole family on board with this gradual transition. Once you feel good eating one plant-based meal every single day, increase that to two for a few weeks, eventually working your way up to completely meat free eating.
3. One Whole Day of the Week at a Time
We’ve all heard of Meatless Mondays, right? Meatless Mondays started in 2003 as a global campaign encouraging people to reduce the meat in their diet for both their own & the planet’s health. It’s encouraging to the vegan within me to know that perhaps just a few less animals are killed each week due to households practicing meatless Mondays. Once you get used to going entirely meatless one day at a time, bump it up to two days, working your way up to seven.
These are just some ideas that I know have worked for people, including myself. Find some way that works for you & your lifestyle and stick with it! Below are some tips to keep going:
- When using the above methods, take note that you are removing food from your plate. That means food must be added to satisfy your hunger & caloric needs. When you take away an animal product, put some plants in its place- fruit, veggies, whole grains, starches, legumes.
- If you find yourself getting hungrier, especially with the whole day of the week method, eat more. Time & time again I hear that people don’t stick with a plant-based diet because they are always hungry. Plants are less calorically dense & thus require more volume of them than meat. Plus, plants feel different in your stomach than meat does, not to mention the speed that plants move through your digestive system is highly increased 😉
- If needed, replace your meat & dairy with vegan alternatives. And trust me, in 2021, there’s alternatives for everything. Yes these are highly processed, not available everywhere, and may be pricey, but people who are so hooked on the meat & dairy may want these for their transition period. As someone who eats whole food, plant based for my health, I only eat these processed foods as occasional treats and definitely not as necessities.
- Continue educating yourself!! Almost half of my life into this lifestyle & I am still infatuated with learning more & more about the benefits in plant-based eating. Continuing to educate yourself can keep you on track & motivated to what really matters to you and why you have chosen this path, even if you are surrounded by people who continue to eat animals & their by-products. More & more information is available everyday as the world gets to know the plant-based life, including documentaries, incredible testimonies & stories of others, podcasts, & research findings. A plethora of science backed articles are continually released on http://nutritionstudies.org, one of my favorite places to learn.
Above all, take inventory of how you feel and stay true to your reasons for making the switch. Be the change & inspire others to improve not just their health, but their quality of life, wellbeing, & values, simply by leading by example & speaking up for what you believe in.