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The simplest complete vegan guide

The simplest complete vegan guide

The vegan guide is a topic of interest to a lot of readers because it’s not easy to start going vegan. Since childhood, we are used to a diet rich in fish and meat. This article will help you gradually transition to a vegan diet in a simple and easy way.

1.Why should you be a vegetarian?

1.1 Health

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A vegan diet helps Okinawans live longer

Many people turn to a plant-based diet for the purpose of losing weight, improving heart health or even diabetes. However, not having to go vegan is good. If your diet consists of a lot of starch, processed flour or fried foods, your health is certainly not improved at all.

Some examples of how this diet is very healthy: look at the Okinawans prefecture – Japan. This is one of the 5 regions with the longest and healthiest residents in the world. People here eat mainly plant-based foods such as vegetables, some soy-based dishes and some noodles, rice, pork and small fish. Or a study by Loma Linda University (California, USA) on 77,700 adults showed that: the vegetarian group reduced the risk of colorectal cancer by 22% compared to the non-vegetarian group.

Undoubtedly, a plant-based diet is the single best thing you can do to reduce your risk of disease and live a healthy life.

1.2 Environment

The livestock industry has “contributed” up to one-fifth of global greenhouse gas emissions, contaminating water and affecting ecosystems. According to a 2006 United Nations report, the livestock industry generates up to 18% of greenhouse gas emissions. According to statistics, a piece of beef for a hamburger consumes at least 15,000 liters of water. As can be seen, giving up an animal-based diet helps reduce the impact on the environment more than, switching from car to bicycle or public transport.

1.3 Animal love

Today, closed breeding and slaughter processes help us avoid hearing the haunting screams and despairing eyes of animals sent to slaughter. However, when looking at the delicious trays of meat on sale in the supermarket, remember where they come from. “If all the canteens were glazed to the slaughterhouse, everyone would be a vegetarian.”

2. A 3-step vegan guide

Here are 3 steps for you to transform your diet

2.1 Slowly cut down on fish meat

This is the first step, and also the most important step. Don’t force yourself to eat whole plants on the first day. You should remember, I have been eating fish for two or thirty years. Therefore, completely eliminating fish meat in the first week is not possible.

You can start with Green Monday – meat-free Monday. One session a week, then two, then three. Along with increasing the number of plant-based meals, you also gradually reduce the amount of meat and fish, replacing them with high-protein plant foods.

Alternatively, you gradually replace red meat (beef, pig…) with white meat (seafood, chicken…) and reduce the amount of animal meat gradually. This process can take 1 to 6 months. Don’t rush. Unsatisfactory speed!

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Protein in fish meat can be completely replaced with nuts

2.2 Cut down on eggs and milk

After cutting back on red and white meat, you’re almost a vegetarian. If you eat plants to avoid killing, you can still eat industrial eggs. There are many schools of thought that industrial eggs have no drum, and no life inside. Therefore, vegetarians can still eat this type of egg without breaking the precept. However, if you are vegetarian for the sake of the environment & love animals, you should gradually cut eggs out of the menu. Industrial chicken eggs are produced from concentrated farms – where flocks of chickens are gathered, locked up and stuffed with food every day. To optimize costs, newly hatched roosters are ground into animal feed. Only hens are raised, and brought into these farms.

Same goes for animal milk and dairy products (cheese, cheese, etc.)

2.3 Eat only unprocessed food

Nutrition in industrial foods is mostly cut and modified. Not to mention, a variety of additives, preservatives, salt and sugar are added to increase profits & create more appealing flavors. Use minimally processed fruits and vegetables or raw processed foods (e.g. salted peanuts, roasted nuts, etc.)

If you feel the menu is dry and difficult to eat, add a few dishes in a moderate amount. Don’t be too harsh on yourself. A gradual and comfortable diet change will help you maintain it longer.

3. What to eat?

So what will you eat on a plant-based diet?

  1. Legumes food Including green beans, red beans, soybeans… Besides, the products made from beans also make the menu rich and taste better such as: tofu, nut milk, nut yogurt, tempeh… products with high protein content, low cost and diversified processing.
  2. Other nuts: add a variety of seeds such as: pumpkin seeds, flax seeds, chia seeds, almonds… to help the body always full of energy & enough minerals.
  3. Good fats: Fat is not always bad for the body. You should only avoid saturated fat. Fortunately, this type of fat is rarely found in plants. Include foods with good fats for your body such as: avocados, walnuts, olive oil and nuts.
  4. Fruit variety: Add seasonal fruits. This keeps the body from getting tired. In addition, fresh fruits are rich in antioxidants, which help rejuvenate the body & prevent cancer
  5. Starch: Like fat, starch is also essential for the body. Eat diverse and natural starches such as: brown rice, potatoes, whole wheat flour, taro …
  6. Other healthy foods: such as tea, kombucha, plant yogurt…
A vegan guide: foods to eat

4. Some frequently asked questions when starting a vegetarian diet

Heard that vegetarianism is easy to lack protein, leading to fatigue and weight loss?

Not really. As long as you stick to your diet with a variety of foods, especially with the addition of nuts; seasonal fruits. In Agri Vegan’s series, find the Top Vegan Foods with the Highest Protein Content!

Soy is not good for health, especially for men?

Soybeans have been used for thousands of years. They provide healthy nutrition that helps protect against cardiovascular diseases. For women, it helps increase hormones. However, not increasing female hormones will cause male hormones to decrease. The latest studies show that soy does not change testosterone levels in men.

Should we use salty imitation vegetarian meats?

Ideally, you should use natural foods that are less processed. If you don’t have much time ; If you want to change dishes, vegetarian meats and sausages made from vegetable protein are a good choice. However, you should choose a reputable source, to ensure that there are not many additives and preservatives added in the food.

Can vegetarians eat onions, garlic…?

If you are vegetarian for the sake of environmental protection u0026amp; If you love animals, then there’s nothing to worry about with these two ingredients. Onions and garlic make food more flavorful, and add many health benefits. If you are fasting for spiritual purposes, find out in the internal documents or ask someone with experience.

How do family and friends react to fasting?

Don’t be in a hurry to argue about health – animal love or religion. This will only make your friends and family more anti-vegan. Look for the right opportunities and share gently. If you follow the schedule like Agri Vegan suggests, you have a long way to go!



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