10 Common Mistakes to Avoid When Going Vegan

Simply cutting off animal products won’t guarantee you a healthy life.
While a vegan diet promotes better health, energy level and lowers the risk of several health conditions, it is only possible to the extent of quality plant nutrition consumed through the help of adequate research and learning.
Veganism requires you to have a strong objective and mapping out a plan for a smooth life.
There are a few hurdles that a beginner might face in this process of transition, but it isn’t anything that a little planning and research can’t solve.
Here are the top 10 mistakes you’re most likely to make as a new vegan and how you can avoid them :

1: Assuming all vegan products are healthy

Living a vegan life can definitely help you achieve better health ONLY if you eat balanced, nutritious and well-planned meals. There are plenty of vegan food and beverage products in the market, that are highly processed and filled with artificial ingredients. While these convenience products guarantee a certain taste and texture, and offer substitutes to various animal products (especially meat),  it is paramount to look at them as only “junk”, as opposed to relying on them to nourish you.
Make a habit of reading labels on packaged food and understand the ingredients, because empty calories are empty calories, be it vegan or not.
A diet incorporating whole grains, legumes, nuts, seeds, fruits and vegetables is a vital element to succeed as a Vegan.

2: Not meal planning

Meal planning in the initial stages is needed for a smooth and easy transition to veganism.
Trying out vegan foods, tracking its macro and micronutrients, and then planning how to and how much needs to be incorporated for a balanced diet, is all part of meal planning.
While it is useful to perpetually track your food intake, you can also do this only for the first couple of months as a new vegan, till you get the hang of what to eat and how much to eat.
Besides, planning and prepping your meals once a week can be a huge time-saver. Pre-cooked or pre-soaked legumes can massively cut down your kitchen-time and make it easier for you to whip up grab-and-go meals.

3: Focusing only on protein-rich foods

While eating enough protein is vital for a healthy body, so is a number of micronutrients. And as easy as it is to get certain nutrients from your diet, some require conscious efforts to be consumed naturally or through supplements. Consider buying fortified products that contain vitamin D, vitamin B12, zinc, omega 3 fatty acids, iron and calcium. These are nutrients that are harder to get on a vegan diet and requires you to pay closer attention so as to avoid any nutritional deficiencies.

4: Not consuming enough calories

Calories are the body’s main source of energy and consuming the right quantity is essential to keep the body functioning at optimum level.
Certain food groups that are off-limits to vegans, also happen to be the ones that are the most calorie dense. So, cutting these food groups would require you to increase the volume of plant foods that are consumed.
It may take your digestive system some time to accustom to the increased intake of fiber, but with time you will find it easier to eat more and have the energy your body needs to go about your day.

5: Not trying new things

In order to create and maintain a successful vegan diet, it is imperative to try and test foods from a variety of dietary groups. This will help in finding foods that you find palatable, as well as provide essential nutrients to your body.
Try a variety of lentils and beans, fortified foods and dairy substitutes (fyi, there are about 17 types of plant milk available in the market!). And before you know it, you will have a diverse and nutritious meal plan that you’ll never get bored of!

6: Going Vegan only for the diet

Turning vegan to fix a specific health issue or because you read somewhere that it slows down ageing or because your favourite celebrity just went vegan, is just not a compelling reason for one to follow through the lifestyle and regime that Veganism calls for.
Veganism requires a commitment, which can only be achieved through moral and ethical motives. Having more than one reason, whether it’s for the environment, personal health or animal welfare, aids in staying committed.

7: Not learning about Vegan nutrition first

An impulsive start to Veganism can lead to potential health problems, due to the lack of information about the foods consumed.
Adequate research is required not only to confirm your source of protein, vitamins, minerals and other essential nutrients, but also in choosing safe and high-quality supplements.
Failing to map out a plan can cause nutrition deficiencies and tamper with a healthy development of your body.

8: Not planning your shopping ahead

Having a vegan grocery list not only helps in keeping your pantry stocked up at all times, but also in reducing costs.
Buying in bulk is a big money-saver and also reduces the number of trips you’ll have to make to the store.
Buy whole grains, nuts, seeds and supplements in bulk as they tend to have a longer shelf life. And as for the perishables, keep a reminder of the days you’ll need to get fresh vegetables and fruits.

9: Having a restrictive diet

Trying to keep up with various diet fads can leave you with a feeling of deprivation and discomfort. Think about the number of foods that are eliminated when one goes on a sugar-free, gluten-free, low-fat vegan diet. It’s not only outrageous but such continued or extreme dietary restrictions can lead to potential health risks.
Focus on possessing a healthy body and a healthy mind through a healthy diet and lifestyle.

10: Not asking for help. 

As mentioned earlier, a successful vegan diet lies in accurate meal planning. And the quality of your sources when choosing nutrition information is crucial. While there are several reliable outlets on the internet where you can source this information, you don’t have to do this alone! You can seek professional help from a dietitian-nutritionist for a diet plan and supplement recommendation. There are also local vegan communities that share product reviews, recommendations and will keep you updated on every facet of the vegan lifestyle.

Bottom line, everything requires a game plan. To start without nutrient knowledge, planning and preparation is a sure-shot way to fail in this pursuit of Veganism, as potential nutritional shortfalls can arise, leaving the body and mind discouraged. The vegan way of life is simple and easy, and only requires you to be consistent, conscious and wilful.

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