The popularity of plant-based diets is rapidly increasing, with more and more people embracing veganism for ethical, environmental, and health reasons. Not long ago, telling people you were vegan would likely have elicited a hostile response. Now, vegans are far more likely to be met with congratulations than commiserations - probably from fellow vegans. But what are the real-life results of adopting a vegan lifestyle, particularly when it comes to weight loss and overall well-being?
Why Go Vegan? Unveiling the Motivations
While many people often first go vegan for health reasons, in learning more about animal agriculture’s effect on the environment-and animals themselves-many also begin to advocate for other aspects of the diet along with other social justice issues. Ethical and environmental benefits aside, there are endless studies that document the myriad health benefits reaped by vegans, including lowering your risk of cardiovascular disease and protecting you against diabetes.
Personal Experiences: A 10-Week Vegan Journey
One individual's experience of being vegan for 10 weeks highlights the transformative potential of this lifestyle. Initially skeptical, the author embarked on a vegan journey, driven by curiosity and a desire to experience the purported benefits firsthand. While there are a few non-vegan foods I find myself yearning for (no points for guessing what), but on the whole, the mental and physical benefits I’ve noticed far outweigh the few cravings.
Enhanced Digestion and Energy Levels
Studies show that vegans benefit from good gut health thanks to an increase in fibre intake. This can subsequently lead to lower levels of inflammation and elevated digestive health. One of the first noticeable changes was improved digestion. Despite eating no more or less than I was before in terms of calories, I find that I digest almost every meal I’ve consumed within the hour - regardless of how quickly or greedily I might’ve eaten it. Plus, on the odd occasion when I do eat a little more than I probably should (because vegans are only human too), I feel back to normal in no time. Also, I’m hardly ever bloated: a godsend for my high-waisted jeans, which can now make it through even the most gluttonous of days fully zipped and buttoned. This aligns with scientific findings that vegans often experience better gut health due to increased fiber intake, leading to reduced inflammation and improved digestive function.
Contrary to the common misconception that vegans are always tired, this individual reported increased energy levels. For example, I no longer get that 4pm slump after one too many cappuccinos and most mornings I wake up before my alarm - I know, I am virtuous vegan, hear me roar. This surge in energy can be attributed to the nutrient-rich nature of a well-planned vegan diet, providing sustained fuel throughout the day.
Read also: Vegan Diet for Diabetes Management
Clearer Skin and Mindful Indulgence
This was something I read might happen - and to be honest, I wasn’t convinced until I returned to work after a holiday in the US - at which point I was a six-week-old vegan - and three colleagues complimented me on my “glowing” skin. This anecdotal evidence suggests that eliminating dairy and processed foods, common culprits in skin problems, can lead to a clearer complexion.
Adopting a vegan lifestyle doesn't mean sacrificing indulgence. Ah hummus, pitta bread and peanut butter, how do I love thee? Let me count the ways. After just a few weeks of being vegan, I quickly learned that there are ways to indulge in plant-based treats without succumbing to the inflated price tags and readily-available junk food staples that just to happen to be vegan (think Oreos and French fries). There are numerous plant-based alternatives to satisfy cravings without compromising health goals.
A Note on Identity
So, if you have recently gone vegan and you find yourself slowly sinking into social Siberia, where people judge, scorn and impose their preconceived notions onto you of what veganism should or shouldn’t be (this happens quite a lot to me), remember that your identity is not dictated by your diet - and thank goodness for that.
Weight Loss and Improved Health: The Science-Backed Benefits
Adopting a plant-based diet has also been linked to a lower BMI (body mass index)-which is a commonly cited reason for trying to eat more vegan food. Findings presented to the American Society for Nutrition last June indicated that a plant-based diet can normalize high blood pressure in less than two weeks. Originally published in the International Journal of Epidemiology, the report states that the risk of cardiovascular disease drops by around 13 percent when eating 200g of fruit and veg per day. Cancer drops by four percent, and the risk of premature death by 15 percent.
According to a study published in the journal Nutrients last year, a 16-week clinical trial revealed that a high-carb vegan diet resulted in lower BMI, weight, fat, and insulin resistance. The vegan diet emphasized whole, plant-based sources of complex carbs like fruits, vegetables, whole grains, and legumes.
Read also: Vegan Diet for Bodybuilding
Real-Life Transformations: Inspiring Vegan Success Stories
The true power of a vegan diet lies in its ability to transform lives. Numerous individuals have experienced remarkable weight loss, improved health, and a renewed sense of well-being after embracing a plant-based lifestyle. Here are a few inspiring examples:
- Tammy: At 57, Tammy suffered from type 2 diabetes, sleep apnea, high blood pressure, colon cancer, and morbid obesity. A plant-based diet proved to be her lifeline, helping her regain her health and vitality.
- Jamie Morgan Reno: Jamie struggled with obesity and various health issues throughout her life until she discovered the freedom and well-being that a plant-based diet offered.
- Dan Caracciolo: After losing an incredible 155 pounds on a whole-food, plant-based diet, Dan became a passionate advocate for WFPB nutrition, eager to share his transformative experience.
- Kassi LaJaunie Harrington: Kassi used food as an emotional crutch, but a plant-based diet helped her break free from food addiction and improve her overall quality of life.
These stories, along with many others, demonstrate the profound impact that a vegan diet can have on individuals struggling with weight, chronic diseases, and overall health.
Vegan Celebrities: Leading by Example
Several celebrities have embraced veganism, not only for personal health reasons but also to minimize their contribution to animal cruelty and climate change. Here are a few notable examples:
- Kevin Smith: The filmmaker went vegan after experiencing a heart attack in 2018 and has since become a vocal advocate for the health benefits of a plant-based diet.
- Evanna Lynch: The Harry Potter star is a Veganuary Ambassador and promotes veganism based on compassion for animals.
- Will.i.am: The Black Eyed Peas frontman switched to a plant-based diet and experienced significant improvements in his cholesterol, blood pressure, and weight.
- Lewis Hamilton: The Formula One racer adopted a plant-based diet for his health and is now increasingly concerned with animal rights issues and the ethics of meat consumption.
These high-profile figures use their platforms to raise awareness about the benefits of veganism and inspire others to make more compassionate and sustainable food choices.
Navigating the Vegan Journey: Practical Tips and Considerations
Switching to a vegan diet can seem daunting, but with proper planning and knowledge, it can be a smooth and enjoyable transition. Here are some practical tips to guide you on your vegan journey:
Read also: Lose Weight with Veganism
- Plan your meals: Balance is key. Include a variety of vegetables, fruits, legumes, whole grains, nuts, and seeds to ensure you're getting all the necessary nutrients.
- Explore substitutes: There are vegan versions of almost everything, from cheese to burgers. Experiment with different substitutes to find your favorites and satisfy cravings.
- Consider supplements: Vitamin B12 is essential for vegans as it's primarily found in animal products. Consult with a doctor or registered dietitian to determine if you need other supplements, such as iron or omega-3 fatty acids.
- Take part in Veganuary: You might find it easier to stick to your vegan diet if you have other like-minded people to talk to. If you try a 31-day challenge like Veganuary with a friend or two, you can check in with each other and share favorite recipes.
- Plan substitutes from time to time: Cheese, burgers, and even feta: There’s actually a vegan version of (almost) everything your heart desires, and the taste often comes close to the original. Before you start a vegan diet, think about which nonvegan dishes you’ll miss the most, and research options for substitutes.
- Keep an eye on what supplements you might need: Vegans can get all the nutrients they need as long as they eat a balanced diet. With one exception: Vitamin B12 is a recommended supplement because it’s only naturally found in animal products. If you are prone to iron deficiency, you should also talk to your doctor to have your blood checked and pay attention to including more iron-rich foods, such as sesame seeds, pumpkin seeds, oats, and dried fruit, in your diet.
Common Misconceptions and How to Avoid Them
It’s a common misconception that you have to be deathly thin to have an eating disorder. If you saw me, you probably wouldn’t have thought that I was suffering as much as I was.