So, you have come to this page to learn how to start your journey in eating plant-based and what to do next? This journey requires more mental strength than anything else. You can do this. This site will support you and help you achieve your goals. Here are some transition tips: (Don't worry, it's not that bad)
- Congratulate yourself; you have decided to be healthier. if you want to do this, then you have likely asked yourself, "why am I doing this?" What is your motivation? Whether it is for weight modification, improved cholesterol, blood pressure, or helping the planet by eating fewer animals, know what you are doing can only help you. I recommend that you write down your motivation on a card and keep it with you when there are times of doubt.
- Obtain Vitamin B12. Your body can only absorb about 10 micrograms (mcg) of a supplement per 500 mcg. Great, you only need 3 mcg per day and since so many supplements sell anywhere from 500 mcg to 5,000 mcg, we recommend keeping it inexpensive and at the lowest dose. https://www.amazon.com/dp/B001F1HU3S
- I have spoken to patients who thought they needed to supplement their diets with more than just Vitamin B12; they were afraid they would become deficient in other vitamins and minerals on a plant-based diet, but this is not true. Study after study shows that plant-based foods provide ample nutrition. The proof will also be in your blood work from your doctor.
- As with #2, you may have a cabinet of vitamins that include Vitamin D, Vitamin C, fish oil, etc. With whole food plant-based eating, you consume all the necessary vitamins. You do not need to spend money on these extras. A multivitamin, as long as it contains B12, is more than enough. We urinate most of the excess vitamins out of our system anyway. So yes, you are flushing your money down the toilet.
- Begin to change the proportions of your plate (fewer meats, more vegetables, beans. nuts, etc.). While the goal is to eliminate animal products, it does not need to happen overnight for most people. If you can afford to, donate your animal products. Your body will thank you.
- When you have transitioned to plant-based eating, EAT A LOT!!! You read it correctly. Your body has become so used to eating poor quality, but high-calorie foods and so your body is expecting these calories. Trust me when I say that no matter how much plant-based food you eat, it will be difficult for you to match the calories you were eating before. You will fill up quickly due to the consumption of fiber. And calorie counting is not something you will need to do any longer.
- Consider your next shopping list. Could you make simple adjustments? Non-dairy milk instead of whole milk? Tortilla chips and salsa instead of Cheetos and queso dip? Whole wheat bread instead of white bread? Little changes build into big movements.