How to Become Vegan and Stick to It, According to RDs

Adopting a vegan lifestyle can be an incredibly rewarding journey, offering numerous health benefits and promoting a more sustainable and compassionate way of life. It not only transforms the way you look at your food, but it heightens your awareness about the ethical and environmental implications of dietary choices. From discovering new vegetables and grains to experimenting with various flavors and cuisines, the vegan lifestyle can open the door to a world of culinary delights.

A vegan lifestyle means abstaining from animal-derived products and, according to some interpretations, seeking alternatives to products that exploit animals. The potential health benefits you may reap when you follow a vegan diet are immense, from weight loss and lower blood pressure to reduced risk of heart disease and certain cancers.

Ready to jump-start your vegan journey? You may already be well aware of the potential benefits of following a vegan lifestyle. But if you're wondering about how to become vegan, how to get protein without meat, and the potential disadvantages of being vegan, read on to learn more as dietitians, myself included, share the best tips and tricks for becoming vegan.

Lisa Andrews, MEd, RD, LD, is a Cincinnati-based registered dietitian nutritionist.

Lauren Manaker, MS, RDN, is an award-winning registered dietitian and freelance writer.

Sharon Palmer, RDN, is a registered dietician nutritionist and author of "The Plant-Powered Plan to Beat Diabetes."

It shouldn't come as a surprise that following a plant-based diet is linked to a slew of health benefits, from supporting heart health to promoting a healthy gut microbiome. Whether you choose to go plant-based (aka follow a diet that is rich in plants but still includes small amounts of animal products) or full-on vegan (meaning avoiding anything derived from an animal), there is data highlighting how taking these steps may positively impact your health.

"A vegan or vegetarian diet affects the gut microbiome," says registered dietitian Lisa Andrews, MEd, RD, LD. She explains that eating more high-fiber foods increases the production of healthy bacteria in your bowel that may reduce inflammation. "Inflammation is linked with the development of cardiovascular disease, cancer, diabetes, arthritis, and dementia," she says.

Andrews also shares that a recent study in the International Review of Molecular Science found that a vegan diet may aid in the prevention of dementia and Alzheimer's disease as it is low in fat and saturated fat and high in fiber and antioxidants. And a 2023 systematic review of studies found that vegan and vegetarian diets reduce the risk of cardiovascular disease and ischemic heart disease, but not strokes, compared to non-vegetarian diets. The reason? Vegan diets tend to be lower in saturated fat, which is a nutrient that is linked to potential heart health concerns.

Plant-based diets are also protective against cancers of the digestive system. "A recent meta-analysis found that plant-based diets helped to prevent various digestive cancers including colorectal and pancreatic cancer," Andrews explains.

Plus, when people are eating a wide variety of plants, they are naturally eating a diet rich in fiber, antioxidants, and other phytochemicals, which work together to reduce the risk of chronic diseases. And besides that, the wide spectrum of colors, flavors, and textures in plant-based meals makes for a delightful culinary experience while fueling your body with the right nutrients.

Starting a vegan lifestyle can seem daunting, but it doesn't have to be! A vegan diet can be simple, tasty, and nutritious. The journey begins with an understanding that veganism is not about deprivation, but about embracing a lifestyle that promotes health, compassion, and environmental sustainability. Remember, every small step counts, and any progress is a positive step. So whether you're transitioning to a vegan diet for health reasons, ethical considerations, or environmental concerns, this guide is here to help you navigate your way to a happier, healthier, and more compassionate lifestyle.

Starting your transition gradually may help you achieve longer-lasting compliance. For example, you can start by introducing more plant-based meals into your diet, say two days a week. And then gradually reduce your intake of meat, dairy, and other animal-derived products. Up your plant-based meals to three or four days a week — then, finally, all seven days. The goal is to ease your body into the transition, and eventually it will become less reliant on animal products.

There are vegan alternatives for nearly every type of food. Familiarizing yourself with some of the easy swaps will help you as you're trying to figure out what to eat at home or what to order out. For example, instead of cow's milk, you might try almond, soy, or oat milk. Instead of parmesan cheese, opt for nutritional yeast. There are also many plant-based protein alternatives, such as lentils, chickpeas, tempeh, and tofu.

Animal-derived ingredients can be found in many packaged foods. Always check the labels and familiarize yourself with the different names of these ingredients.

Here are some surprising ingredients that are derived from animals:

Join local or online vegan communities. They can provide you with much-needed support, inspiration, and practical tips as you're starting your vegan journey. And research which supermarkets and restaurants in your area offer vegan-friendly options so that you know where to go.

Do some research on simple vegan meals and take it upon yourself to stock your pantry and refrigerator with vegan snacks and ingredients so that you can have options at the ready, says Sharon Palmer, RDN, author of "The Plant-Powered Plan to Beat Diabetes." Then, try to create a weekly menu plan, especially as you're getting started. It doesn't have to be too fancy, Palmer says, but having an idea of what you will eat until you get in the rhythm of things can be helpful. Meal planning can ensure you're getting a balanced intake of nutrients. Make sure to fill your plate with a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. Remember, diversity is key in a plant-based diet.

Mistakes happen, so don't be too hard on yourself if you slip up. The goal is progress, not perfection.

Embrace the adventure and enjoy the discovery of new foods and flavors. If you want more hand-holding, you can speak with a registered dietitian to help you learn more about how to navigate a vegan lifestyle healthfully.

While there's no denying the many benefits of a vegan lifestyle, it's important to acknowledge that like any lifestyle choice, it also has its challenges.

Remember, every lifestyle choice has its pros and cons, and it's all about finding what works best for your individual needs and circumstances.

The question of getting enough protein is often one of the first raised when considering a vegan diet. Fortunately, there are many plant-based sources of protein that can easily be incorporated into your meals.

One consideration when choosing your protein sources on a vegan diet is to ensure you are consuming adequate amounts of essential amino acid. Amino acids are the building blocks of proteins, and there are nine essential amino acids that your body can't create in adequate amounts, but that you can get from the foods you eat.

Many plant-based proteins are considered "incomplete" as they don't contain all the essential amino acids our body requires. But that's where complementary proteins come into play here. Complementary proteins are two or more incomplete proteins that, when eaten together or within the same day, can provide a complete protein profile. For instance:

There are also a handful of vegan-friendly protein sources that are considered complete proteins too, like pistachios. In fact, pistachios provide all nine essential amino acids along with 4.3 g glutamic acid (an essential amino acid) per 100 g (comparable with beef brisket) and 2.1 g arginine (another essential amino acid) per 100 g (comparable with chicken). Plus, pistachios have a high antioxidant capacity, making them a fantastic choice for those who are focused on protecting healthy cells from free-radical damage in the body. That being said, if you're considering switching to a vegan diet and have concerns about how it may impact your health and/or body, contact your healthcare provider. Changing your diet and cutting out certain foods is a big decision, and speaking to a doctor or registered dietitian can help you figure out whether or not a vegan diet is right for you.

Lauren Manaker is an award-winning registered dietitian and freelance writer who is passionate about providing evidence-based nutrition information in a fun and interesting way.