{"id":296,"date":"2020-03-21T20:52:02","date_gmt":"2020-03-21T20:52:02","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=296"},"modified":"2025-07-11T19:04:48","modified_gmt":"2025-07-11T19:04:48","slug":"vegan-diet","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/vegan-diet\/","title":{"rendered":"The Vegan Diet: How It Works, What To Eat, The Benefits"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#What_Is_a_Vegan_Diet\" >What Is a Vegan Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#What_Is_the_Difference_Between_a_Vegan_and_a_Vegetarian\" >What Is the Difference Between a Vegan and a Vegetarian?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#How_to_Start_a_Vegan_Diet\" >How to Start a Vegan Diet\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#What_Does_a_Vegan_Diet_Consist_of\" >What Does a Vegan Diet Consist of?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#What_Foods_Do_Vegans_Not_Eat\" >What Foods Do Vegans Not Eat?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#How_to_Get_Protein_on_a_Vegan_Diet\" >How to Get Protein on a Vegan Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#What_Is_a_Vegan_Keto_Diet\" >What Is a Vegan Keto Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#Foods_to_Eat\" >Foods to Eat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#How_to_Lose_Weight_on_a_Vegan_Diet\" >How to Lose Weight on a Vegan Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#Is_the_Vegan_Diet_Healthy_and_Safe\" >Is the Vegan Diet Healthy and Safe?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#Benefits_of_Veganism\" >Benefits of Veganism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#How_to_Eat_Vegan_for_Beginners\" >How to Eat Vegan for Beginners<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#What_is_a_vegan_diet\" >What is a vegan diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#Whats_the_difference_between_a_vegan_and_a_vegetarian_diet\" >What\u2019s the difference between a vegan and a vegetarian diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#How_can_I_start_a_vegan_diet\" >How can I start a vegan diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#What_foods_do_vegans_eat\" >What foods do vegans eat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#What_foods_do_vegans_avoid\" >What foods do vegans avoid?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#Is_the_vegan_diet_healthy_and_safe\" >Is the vegan diet healthy and safe?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#Can_a_vegan_diet_help_with_weight_loss\" >Can a vegan diet help with weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#What_is_the_most-eaten_vegan_food\" >What is the most-eaten vegan food?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#What_do_vegans_drink\" >What do vegans drink?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#What_is_a_vegan_that_still_eats_meat\" >What is a vegan that still eats meat?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Vegan_Diet\"><\/span><b>What Is a Vegan Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In a world where dietary choices are as diverse as the cultures they originate from, opting for a vegan lifestyle has become increasingly popular. However, making the transition can be daunting for many, particularly if you\u2019re accustomed to a diet that includes animal products.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=vegan_diet&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=vegan_diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is because veganism is not just a diet, it\u2019s a lifestyle. Vegans follow the principles of <\/span><i><span style=\"font-weight: 400;\">ahimsa<\/span><\/i><span style=\"font-weight: 400;\"> \u2013 not harming any living creatures. Clothes made of genuine leather and fur are off-limits to a real vegan. According to vegan principles, animals should not die or be exploited for the doubtful achievements of science or a simple human whim.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you\u2019re looking to adopt the vegan lifestyle, we explore the ins and outs of the powerful movement to kickstart your journey toward a plant-based lifestyle.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Difference_Between_a_Vegan_and_a_Vegetarian\"><\/span><b>What Is the Difference Between a Vegan and a Vegetarian?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Let\u2019s see how a <a href=\"https:\/\/betterme.world\/articles\/types-of-vegan-diets\/\">vegan diet<\/a> differs from a <\/span><a href=\"https:\/\/betterme.world\/articles\/vegetarian-diet\/\"><span style=\"font-weight: 400;\">vegetarian<\/span><\/a><span style=\"font-weight: 400;\"> diet. At first glance, the terms \u201cvegan\u201d and \u201cvegetarian\u201d may seem interchangeable, but they actually represent distinct dietary philosophies.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What do vegetarians eat? Their diet plan may include eggs, dairy products, and milk, depending on their individual preferences. Honey is also typically used without problems as the main idea is to consume no meat, poultry, or seafood (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26164391\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26853923\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). The essential difference between a vegan and a vegetarian is the uncompromising denial of animal products on the plate &#8211; only entirely plant-based products are permitted on a vegan diet.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More<\/strong>: <\/span><\/i><a href=\"https:\/\/betterme.world\/articles\/vegan-smoothies-for-weight-loss\/\"><i><span style=\"font-weight: 400;\">Vegan Smoothies for Weight Loss: That\u2019ll Kick Your Metabolism into Turbo Mode<\/span><\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Start_a_Vegan_Diet\"><\/span><b><a href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/\">How to Start a Vegan Diet\u00a0\u00a0<\/a>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Embarking on a vegan journey is a personal choice that requires commitment and mindfulness. To kickstart your transition, start by educating yourself about veganism and its ethical, environmental, and health-related implications. Nowadays, the vegan diet is becoming popular all over the world and there are two popular transition methods:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">instant<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">gradual<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The advantage of an instant transition is to break up with past experiences and eating habits, and plunge directly into veganism: study foods, choose the ones that are most tasty and wholesome, and then follow the course, adjusting it slightly based on your well-being and preferences.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another option for a gradual transition is suitable for those who have recently learned about this topic or who find it difficult to start a vegan lifestyle without preparation. The easiest way to start is to switch to a vegetarian diet first, continuing to consume dairy products, eggs, honey, etc., for a period of transition (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26164391\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). You can experiment with new recipes, stock your kitchen with vegan staples, and seek support from online communities such as BetterMe or local vegan groups for guidance and encouragement.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=vegan_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/6-2.png\" alt=\"vegan diet\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Does_a_Vegan_Diet_Consist_of\"><\/span><b>What Does a Vegan Diet Consist of?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vegans exclude any kind of animal-based food in favor of entirely plant-based nutrition. Imagine a plate bursting with vibrant colors, tantalizing aromas, and an explosion of flavors that dance on your taste buds. That\u2019s the beauty of a vegan diet \u2014 it\u2019s not about what you can\u2019t eat; it\u2019s about embracing a whole new world of culinary possibilities. Every person can make an individual vegan diet plan by choosing from a huge variety of products in the categories below (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16873779\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23695207\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26853923\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruits:<\/b><span style=\"font-weight: 400;\"> Get ready to indulge in nature\u2019s candy aisle. From strawberries and avocados to mangoes and oranges, fruits are the star of the vegan diet. Don\u2019t forget colorful blueberries, blackberries, raspberries, and more. Also, incorporating cranberries in your vegan diet can enhance both taste and nutritional value.\u00a0<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">If you\u2019re not aware of the cranberry juice benefits for women, you\u2019re missing out.\u00a0\u00a0\u00a0<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegetables:<\/b><span style=\"font-weight: 400;\"> Leafy greens such as spinach, kale, and chard are packed with vitamins, minerals, and antioxidants that keep you feeling vibrant and alive. Root vegetables such as carrots, sweet potatoes, and beets add earthy flavors and hearty textures to your meal. And let\u2019s not forget about crunchy bell peppers, tomatoes, and crispy cucumbers \u2014 the possibilities are endless.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whole Grains:<\/b><span style=\"font-weight: 400;\"> It\u2019s time to get your carb fix in the best way possible. Whole grains such as quinoa, farro, barley, and oats are delicious and also rich in fiber. Whole grains are the backbone of a balanced vegan diet.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legumes:<\/b><span style=\"font-weight: 400;\"> Beans are good for the heart and so much more. Chickpeas, lentils, black beans, and kidney beans are affordable and versatile and packed with plant-based protein, fiber, and essential nutrients. Soybeans are rich in protein and soy products such as tofu make excellent meat, egg, or dairy substitutions. From creamy hummus to spicy chili and savory curries to hearty stews, legumes add depth, flavor, and a satisfying protein punch to your meals.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nuts and Seeds:<\/b><span style=\"font-weight: 400;\"> Almonds, walnuts, cashews, and peanuts are deliciously crunchy and loaded with healthy fats, protein, and essential vitamins and minerals. Add them to salads, make creamy nut butter, or enjoy a handful as a snack. And don\u2019t forget about seeds such as chia, flax, pumpkin, and sunflower \u2014 they\u2019re tiny powerhouses of nutrition.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plant-Based Dairy Alternatives:<\/b><span style=\"font-weight: 400;\"> Thanks to the wonders of modern food science, there\u2019s a vegan alternative for just about every dairy product. From creamy almond milk to velvety coconut yogurt, tangy cashew cheese, and decadent oat milk ice cream \u2014 you won\u2019t be deprived of flavor ever again.\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes, or want to get your act together and significantly drop that number on your scale, the BetterMe app has got you covered. <\/b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Vegan_Diet\"><b>Improve your body<\/b><\/a><b> and revamp your life with us!<\/b><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Do_Vegans_Not_Eat\"><\/span><b>What Foods Do Vegans Not Eat?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Okay, curious carnivore-turned-veggie voyager, let\u2019s talk about the foods that vegans give a polite pass to:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meaty Morsels:<\/b><span style=\"font-weight: 400;\"> Say goodbye to anything that once mooed, clucked, oinked, or swam in the sea. This means beef, chicken, pork, fish, and all their meaty pals are off the menu for vegans.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dairy Delights:<\/b><span style=\"font-weight: 400;\"> Milk, yogurt, ice cream, and cheese are a no-go for vegans. Whether it\u2019s cow\u2019s milk, cheese made from cow\u2019s milk, or any other dairy product, it\u2019s all a non-starter in the vegan world.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Egg-cellent Edibles:<\/b><span style=\"font-weight: 400;\"> Time to give those chicken eggs a break. Vegans skip the sunny-side-up in favor of egg-free alternatives. Luckily there are tons of substitutes, such as tofu scramble and chickpea flour omelets.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Honey Honey:<\/b><span style=\"font-weight: 400;\"> Bees are buzzing buddies, not ingredients. That\u2019s why vegans steer clear of honey and other bee-derived products. Go for maple syrup, agave nectar, and date syrup to satisfy your sweet tooth.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gelatin Goodbyes:<\/b><span style=\"font-weight: 400;\"> Sorry, gummy bears, you\u2019re not invited to the vegan party. Gelatin, which is made from animal bones and connective tissue, is a common ingredient in gummy candies, marshmallows, and other sweet treats. You\u2019ll get good at scanning ingredient labels.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sneaky Animal By-products:<\/b><span style=\"font-weight: 400;\"> Watch out for those sneaky animal-derived ingredients that are hiding in processed foods &#8211; things such as whey, casein, carmine, or shellac. Read the ingredient list and do a little detective work before you buy anything packaged or processed.\u00a0\u00a0<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Get_Protein_on_a_Vegan_Diet\"><\/span><b>How to Get Protein on a Vegan Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Generally, switching to a vegan diet is characterized by lower <\/span><span style=\"font-weight: 400;\">protein<\/span><span style=\"font-weight: 400;\"> intake. A common fear is that eliminating animal products makes it difficult to achieve adequate protein intake, but this doesn\u2019t have to be the case.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can easily pack at least 6 sources of plant-based protein into your meals and drinks.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nuts and Nut Butter:<\/b><span style=\"font-weight: 400;\"> Nuts aren\u2019t just for squirrels \u2013 they\u2019re also a fantastic source of plant-based protein. Almonds, peanuts, cashews, and walnuts are packed with protein, healthy fats, and a whole lot of deliciousness.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beans and Legumes:<\/b><span style=\"font-weight: 400;\"> Beans are the superheroes of the plant-based world. Whether you fancy black beans, chickpeas, kidney beans, or lentils, these little legumes are chock-full of protein and fiber.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quinoa:<\/b><span style=\"font-weight: 400;\"> Quinoa isn\u2019t just fun to say \u2013 it\u2019s also a nutritional powerhouse. This ancient grain is a complete protein, which means it contains all nine essential amino acids your body needs (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/vegan-protein-chart\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegan Meat Substitutes:<\/b><span style=\"font-weight: 400;\"> Are you craving something meaty? With a plethora of vegan meat substitutes on the market, you can enjoy all your favorite dishes without harming a single hair on an animal\u2019s body. From veggie burgers and seitan sausages to tofu nuggets and tempeh bacon, there\u2019s no shortage of plant-based protein-packed options to choose from (<\/span><a href=\"https:\/\/www.bhg.com\/recipes\/healthy\/eating\/is-plant-based-meat-healthy\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tempeh and Tofu<\/b><span style=\"font-weight: 400;\">: Tofu is the versatile chameleon of vegan cuisine. This soy-based superstar can take on any flavor you throw at it. With tofu and tempeh, the protein possibilities are endless.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nutritional Yeast:<\/b><span style=\"font-weight: 400;\"> Nutritional yeast may not look like much, but don\u2019t let its unassuming appearance fool you \u2013 this stuff is pure magic. Not only does it add a deliciously cheesy flavor to dishes, it\u2019s also full of protein and usually fortified with vitamins and minerals that are more difficult to get on a vegan diet.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=vegan_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/61.png\" alt=\"vegan diet\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Vegan_Keto_Diet\"><\/span><b>What Is a Vegan Keto Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/betterme.world\/articles\/keto-diet-basics\/\"><span style=\"font-weight: 400;\">The ketogenic diet<\/span><\/a><span style=\"font-weight: 400;\"> is low in carbs, high in fat, and moderate in protein. Vegans can attain ketosis by eating high-fat, plant-based products such as coconut oil, avocados, seeds, and nuts. Vegan diets have been linked to health benefits, including weight loss and a lower risk of heart disease and diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24871675\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25684089\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16164885\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Keto diets can help some people lose weight, but don\u2019t work well for everyone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An essential feature of following a vegan keto diet is using more vegan healthy foods based on a high amount of fat and low in carbs, excluding grains or starchy vegetables by getting calories from whole foods. While traditional keto diets rely heavily on animal-derived fats and proteins, vegan keto enthusiasts obtain their macros from plant-based sources such as avocados, nuts, seeds, coconut oil, and non-starchy vegetables. Both vegan and keto diets are quite restrictive, but combining them is incredibly restrictive, making it difficult to meet nutritional needs, and this isn\u2019t for everyone.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_to_Eat\"><\/span><b>Foods to Eat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avocados:<\/b><span style=\"font-weight: 400;\"> Whole avocados, guacamole. Dip your vegetables in it and you\u2019ll forget about meat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Berries:<\/b><span style=\"font-weight: 400;\"> Blueberries, blackberries, raspberries, and strawberries. A great topping for vegan parfaits or as a standalone dessert.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Coconut products: <\/b><span style=\"font-weight: 400;\">Full-fat coconut milk, coconut cream, unsweetened coconut. Blend with smoothies or froth it up over your morning latte.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Condiments:<\/b><span style=\"font-weight: 400;\"> Nutritional yeast, lemon juice, salt, pepper. Enhance your meals with a sprinkle of flavor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nuts and Seeds:<\/b><span style=\"font-weight: 400;\"> Almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds. Sprinkle them over your yogurt or have a handful as a snack.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nut and Seed Butter: <\/b><span style=\"font-weight: 400;\">Peanut butter, almond butter, sunflower butter, cashew butter. Spread over vegan bread(<\/span><a href=\"https:\/\/www.peta.org\/living\/food\/is-bread-vegan\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">)? Chef\u2019s kiss!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Non-Starchy Vegetables:<\/b><span style=\"font-weight: 400;\"> Leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, mushrooms. Salads, stir-fries, sauteed &#8211; the world is your vegan oyster.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Oils:<\/b><span style=\"font-weight: 400;\"> Olive oil, nut oil, coconut oil, MCT oil, avocado oil.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegan Protein Sources:<\/b><span style=\"font-weight: 400;\"> Tofu, tempeh. These soy-based wonders are chock-full of protein.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegan Full-Fat Dairy Alternatives:<\/b><span style=\"font-weight: 400;\"> Coconut yogurt, vegan butter, cashew cheese, vegan cream cheese. Who said you\u2019ve got to deprive yourself as a vegan? Go nuts!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Herbs and Spices:<\/b><span style=\"font-weight: 400;\"> Basil, ginger, chili flakes, smoky paprika. <\/span><i><span style=\"font-weight: 400;\">Indulge in the soothing warmth and immune-boosting properties of <a href=\"https:\/\/betterme.world\/articles\/ginger-tea-with-honey-benefits-side-effects\/\">ginger tea with honey<\/a> &#8211; a delightful beverage that can lift your spirits up and invigorate your body.<\/span><\/i><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Lose_Weight_on_a_Vegan_Diet\"><\/span><b>How to Lose Weight on a Vegan Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A vegan diet is incredibly popular among dieters who are striving for a healthy weight. Plant-based foods are generally lower in calories than animal products. They\u2019re often high in fiber, which promotes satiety (feeling of fullness) and is beneficial for digestion. Many people feel more energized when they follow a vegan diet as it allows them to do more, such as resuming exercises, fitness, or yoga courses. This can have a beneficial effect on the health of our bodies and lead to weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17890496\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">If you\u2019d like to pair your diet plan with a strong fitness routine, try BetterMe\u2019s 1-month workout plan to get ripped and see how your body responds.\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to be mindful, even on a vegan diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People take for granted that a vegan diet promotes weight loss. This is often true, but sometimes not, as it depends on proper diet planning.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To lose weight, you must reduce the overall calories you consume. There are plenty of vegan high-calorie, ultra-processed foods that are high in added sugar and unhealthy fats. A diet that leans too heavily on these foods (which can be convenient) may not promote weight loss if you consume more calories than you need. Try to focus the majority of the time on fruits, vegetables, whole grains, lean proteins, and healthy fats for a balanced, nutrient-dense, reduced-calorie diet that should result in weight loss.\u00a0<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=vegan_diet\">Our app will help you restructure your habits<\/a>, remold your life and crank up your fitness results!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_the_Vegan_Diet_Healthy_and_Safe\"><\/span><b>Is the Vegan Diet Healthy and Safe?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Veganism\"><\/span><b>Benefits of Veganism<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant foods tend to be lower in calories.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant foods contain many dietary fibers that contribute to a feeling of fullness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber also improves digestion and helps promote a healthy gut microbiome.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating more plant-based foods may help lower blood pressure and cholesterol, both risk factors for heart disease.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The fiber in fruits, vegetables, whole grains, legumes, and other plant-based foods helps slow down the absorption of glucose into the bloodstream, which is helpful for managing blood glucose levels if you have insulin resistance or diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16873779\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Eat_Vegan_for_Beginners\"><\/span><b>How to Eat Vegan for Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Now that you\u2019re aware of what it takes to begin a plant-based diet, let\u2019s get started on your vegan adventure with some fun and friendly tips:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Take It One Step at a Time:<\/b><span style=\"font-weight: 400;\"> Going vegan doesn\u2019t need to happen overnight. Start by making small changes to your diet, such as swapping cow\u2019s milk for almond milk or trying a meatless Monday. Every little plant-based swap counts (<\/span><a href=\"https:\/\/www.vegansociety.com\/go-vegan\/how-go-vegan\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Educate Yourself:<\/b><span style=\"font-weight: 400;\"> Knowledge is power, my friend. Take some time to learn about veganism \u2014 why people choose it, the environmental benefits, and how to get all the nutrients your body needs from plant-based foods. This will make the transition a whole lot easier.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stock Up Your Kitchen:<\/b><span style=\"font-weight: 400;\"> It\u2019s time to give your kitchen a vegan makeover. Fill your fridge and pantry with delicious plant-based staples such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Having plenty of vegan-friendly ingredients on hand will make meal planning a breeze.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Get Creative in the Kitchen:<\/b><span style=\"font-weight: 400;\"> Let your culinary creativity shine. Experiment with new recipes and flavors to discover your favorite plant-based meals. Don\u2019t be afraid to try out different cooking techniques and ingredients \u2013 you may just surprise yourself with how tasty vegan food can be.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Explore Vegan Alternatives:<\/b><span style=\"font-weight: 400;\"> Say hello to the vegan versions of your favorite foods. From plant-based burgers and dairy-free cheese to vegan ice cream and chocolate, there\u2019s a world of delicious vegan alternatives just waiting to be discovered.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Find Vegan-Friendly Restaurants:<\/b><span style=\"font-weight: 400;\"> Eating out as a vegan can be a walk in the park with a little research. Look for restaurants in your area that offer vegan options or specialize in plant-based cuisine. You may be surprised by how many delicious vegan dishes you can find when you know where to look.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Connect with the Vegan Community:<\/b><span style=\"font-weight: 400;\"> You\u2019re not alone on your vegan journey. Connect with other vegans online or in your local community for support, advice, and recipe ideas. Join the BetterMe app and surround yourself with like-minded individuals who can make the transition to vegan eating a whole lot more fun and fulfilling.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Be Kind to Yourself:<\/b><span style=\"font-weight: 400;\"> Remember, nobody\u2019s perfect \u2013 and that\u2019s okay. If you slip up or find veganism challenging at times, don\u2019t beat yourself up about it. Every step you take toward eating more plant-based is a step in the right direction, so be kind to yourself and celebrate your progress along the way.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong><i>Read More: <\/i><\/strong><a href=\"https:\/\/betterme.world\/articles\/vegan-vs-keto\/\"><i><span style=\"font-weight: 400;\">Vegan vs. Keto: Which Bandwagon Should You Jump on to Reach Your Goals?<\/span><\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=vegan_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/8-1.png\" alt=\"vegan diet\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_a_vegan_diet\"><\/span><strong>What is a vegan diet? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A vegan diet is a plant-based eating plan that excludes all animal products, including meat, poultry, seafood, dairy, eggs, and honey. It\u2019s not just about what you eat, but also about avoiding any products derived from animals, such as leather or fur.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Whats_the_difference_between_a_vegan_and_a_vegetarian_diet\"><\/span><strong>What\u2019s the difference between a vegan and a vegetarian diet? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While both diets focus on plant-based foods, the main difference lies in the inclusion of some animal products. Vegetarians may still consume eggs, dairy, and honey, while vegans strictly avoid all animal-derived foods and products.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_start_a_vegan_diet\"><\/span><strong>How can I start a vegan diet? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Starting a vegan diet can be approached in two ways: instant transition or gradual transition. Instant transition involves immediately switching to a vegan diet, while gradual transition involves transitioning from a standard diet to a vegetarian diet first, then gradually eliminating animal products.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_foods_do_vegans_eat\"><\/span><strong>What foods do vegans eat? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Vegans primarily consume fruits, vegetables, whole grains, legumes, nuts, seeds, and plant-based dairy alternatives. These foods provide essential nutrients while offering a wide variety of flavors and textures.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_foods_do_vegans_avoid\"><\/span><strong>What foods do vegans avoid? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Vegans avoid all animal-derived foods, including meat, poultry, seafood, dairy, eggs, and honey. They also steer clear of products containing animal-derived ingredients, such as gelatin and certain other food additives.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_the_vegan_diet_healthy_and_safe\"><\/span><strong>Is the vegan diet healthy and safe? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, when it\u2019s well-planned, a vegan diet can be both healthy and safe. It offers numerous potential health benefits, including weight management, improved heart health, and reduced risk of chronic diseases such as diabetes and certain cancers. As with any diet, a vegan diet can be unhealthy and inadequate if not planned properly.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_a_vegan_diet_help_with_weight_loss\"><\/span><strong>Can a vegan diet help with weight loss? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, a well-planned vegan diet can support weight loss by providing nutrient-dense, low-calorie foods that promote satiety and improve overall health. However, it\u2019s important to monitor portion sizes and prioritize whole, nutrient-dense foods for optimal results.\u00a0<\/span><\/p>\n<p><br style=\"font-weight: 400;\" \/><br style=\"font-weight: 400;\" \/><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_most-eaten_vegan_food\"><\/span><strong>What is the most-eaten vegan food?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The most commonly eaten vegan food varies depending on personal preferences and cultural backgrounds. However, some of the most popular vegan foods include fruits such as bananas, apples, and berries, vegetables such as spinach, broccoli, and carrots, grains such as rice, quinoa, and oats, legumes such as beans, lentils, and chickpeas, nuts and seeds, and plant-based protein products such as tofu, tempeh, and seitan. These foods are versatile, nutritious, and widely available, which makes them staples in many vegan diets.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_do_vegans_drink\"><\/span><strong>What do vegans drink?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Vegans have a wide range of available beverage options. Some of the most commonly consumed drinks in a vegan diet include water, herbal tea, fruit juices, vegetable juices, almond milk, soy milk, oat milk, coconut milk, and other plant-based milk alternatives. In addition, many vegans enjoy coffee, tea, smoothies, and shakes made with vegan ingredients. It\u2019s important for vegans to check labels and ingredients to ensure that their drinks are free from animal-derived products such as dairy or honey.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_a_vegan_that_still_eats_meat\"><\/span><strong>What is a vegan that still eats meat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A vegan who still eats meat would not be considered a vegan according to the traditional definition of the term. Veganism is a lifestyle and dietary choice that involves abstaining from the consumption of all animal products, including meat, dairy, eggs, and honey, in addition to avoiding other forms of animal exploitation. If someone identifies as a vegan but continues to eat meat, they may not fully adhere to the principles of veganism and could be considered more accurately as a flexitarian, someone who primarily follows a plant-based diet but occasionally consumes animal products.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=vegan_diet&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=vegan_diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Embarking on a vegan journey is not just about changing what you eat; it\u2019s a lifestyle choice that reflects compassion for animals, environmental consciousness, and a commitment to personal health. By understanding the nuances of veganism, embracing plant-based alternatives, and prioritizing a balanced and nutritious diet, you can nourish your body, mind, and spirit while also contributing to a more sustainable and compassionate world.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The modern menu contains an excess of meat, salt, saturated fatty acids, added sugar, and refined grain products with relatively few fruits and vegetables. Following a vegan diet can help you improve your nutrition plan for your overall health. However, a complete elimination of animal food can lead to serious health problems if it\u2019s not approached with caution. You can still get all the <\/span><a href=\"https:\/\/betterme.world\/articles\/vitamins\/\"><span style=\"font-weight: 400;\">essential vitamins<\/span><\/a><span style=\"font-weight: 400;\"> and nutrients that keep your body healthy and safe by carefully planning your meals. So, whether you\u2019re taking your first steps toward a vegan lifestyle or you\u2019ve been plant-powered for years, remember that every meal is an opportunity to make a positive impact \u2013 for yourself and for the planet.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What Is a Vegan Diet? In a world where dietary choices are as diverse as the cultures they originate from, opting for a vegan lifestyle has become increasingly popular. However, making the transition can be daunting for many, particularly if you\u2019re accustomed to a diet that includes animal products.\u00a0 This is because veganism is not [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":79686,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[69],"tags":[],"coauthors":[45],"class_list":["post-296","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vegan-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Vegan Diet: How It Works, What To Eat, The Benefits - BetterMe<\/title>\n<meta name=\"description\" content=\"The \u2605 VEGAN DIET \u27a4 might be quite popular these days. Can it be beneficial? And how to get enough protein while following this plant-based diet?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/vegan-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Vegan Diet: How It Works, What To Eat, The Benefits\" \/>\n<meta property=\"og:description\" content=\"The \u2605 VEGAN DIET \u27a4 might be quite popular these days. Can it be beneficial? And how to get enough protein while following this plant-based diet?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/vegan-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-11T19:04:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/The-Vegan-Diet_-How-It-Works-What-To-Eat-The-Benefits-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/vegan-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/vegan-diet\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"The Vegan Diet: How It Works, What To Eat, The Benefits\",\"dateModified\":\"2025-07-11T19:04:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/vegan-diet\/\"},\"wordCount\":2938,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/vegan-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/The-Vegan-Diet_-How-It-Works-What-To-Eat-The-Benefits-1.png\",\"articleSection\":[\"Vegan\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\"><b>What Is a Vegan Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">In a world where dietary choices are as diverse as the cultures they originate from, opting for a vegan lifestyle has become increasingly popular. However, making the transition can be daunting for many, particularly if you\u2019re accustomed to a diet that includes animal products.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=vegan_diet\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This is because veganism is not just a diet, it\u2019s a lifestyle. Vegans follow the principles of <\/span><i><span style=\\\"font-weight: 400;\\\">ahimsa<\/span><\/i><span style=\\\"font-weight: 400;\\\"> \u2013 not harming any living creatures. Clothes made of genuine leather and fur are off-limits to a real vegan. 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However, making the transition can be daunting for many, particularly if you\u2019re accustomed to a diet that includes animal products.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=vegan_diet\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This is because veganism is not just a diet, it\u2019s a lifestyle. Vegans follow the principles of <\/span><i><span style=\"font-weight: 400;\">ahimsa<\/span><\/i><span style=\"font-weight: 400;\"> \u2013 not harming any living creatures. Clothes made of genuine leather and fur are off-limits to a real vegan. 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