Effective ways to go vegan gradually?

[Tom L.]

Hello everyone I hope this finds you well! I have decided that after a life of living on animal products that I need to change my life style and go Vegan, I was just looking for some helpful tips to be successful. Hope everyone has the greatest day!

Welcome! Animal products are a concentrated source of several nutrients- notably protein, fat, iron (from red meat), calcium (from dairy), and B vitamins- but they're not the only sources of these. Protein is easy to come by, especially if you eat mostly whole foods.

You might need to supplement with Vitamin B-12 if your other foods, such as breakfast cereal, aren't fortified with it. One thing I've noticed is that B-12 tablets have a ridiculous amount of it: something like 90 times the RDA. I'm not sure if it's harmful to take a whole tablet daily... but I take a fragment of a tablet every other day or so.

 

[Lou]

ou might need to supplement with Vitamin B-12 if your other foods, such as breakfast cereal, aren't fortified with it. One thing I've noticed is that B-12 tablets have a ridiculous amount of it: something like 90 times the RDA. I'm not sure if it's harmful to take a whole tablet daily... but I take a fragment of a tablet every other day or so.

The reason that B12 tablets have so much B-12 is because of how poorly our bodies absorb it. there are several article and videos that explain it better than I can - if I spot one I'll send you the link.

but in a nutshell, our bodies can only absorb about 1/4 or 1/3 of the RDA at one time. After that initial absorption the "gateway" for B12 absorption only allows for about 1%. I'm not good at math but just estimating - if you take something like 100 times the RDA once a day you can meet the RDA in one sitting.

The other thing is to get 33% or more of the RDA in 3 or 4 doses a day.

Ahhhh, here it is... perfect and just half a page.

Supplementing Vitamin B12 | NutritionFacts.org

The latest research on vitamin B12 deficiency, the best sources, and the daily recommended intake. Learn more in easy-to-follow videos.

nutritionfacts.org

 

[FredVegrox]

I would like to speak of what really works. If it does, it need not take long. Sure, I was vegetarian for years, before taking the steps to really be vegan. But, if I knew what I know now to do, I would have been vegan faster, earlier, and I really want that I would have been. I found delicious ways, that matters a lot for changing, but with finding those, including all the use of hummus that I made, it was still very important to find the healthy way, to go on with it, without wavering. And I found it a bit more than a couple of years of certainly being vegan, I just did not know if this was a healthy way for me. I wanted a healthy way, too. And I found it. I had been using hummus almost all along, before this, and what I found was using whole foods, avoiding modified things like white bread, or even wheat bread, but just having whole grain bread without added things that were not just natural, even preservatives, and still no animal products. It can be any vegetables (stalks, bulbs, tubers, leaves, flowers, and some of the fruits), fruits (the sweet ones are still called that rather than being called vegetables), grains nuts and seeds. Mushrooms are not plants, they are not real vegetables. You can eat them, but I don't.

 

[Vegan Rendering]

Hello,
I am an ex-vegan veggie. I am 26 years old and Autistic. I was vegan for about five years, before going back to veggie. I now go to and fro from veggie to vegan depending on how anxious/otherwise mentally unwell I am feeling. I have undiagnosed BED (binge eating disorder). I was on medication that caused this. I am still on a medication that probably doesn’t help my cravings and BED.
I have a good mindset and a bad mindset. On a good mindset, I’ll be vegan and want to take care of myself better and do more good for other sentient beings. On a bad mindset, I’ll just want to binge eat, not exercise, not take care of myself well enough, not do as much good and eat dairy.
Speaking of which, I am a dairy addict. I am possibly vegan for more time than not. I really, really want to go vegan for the animals and can be very hard on myself about this.
Dairy is physically addictive, due to the casein in it, which is in there to keep the baby calves coming back to feed from their mothers. When humans drink/eat dairy, it can have the same effect on us.
I’m thinking going vegan gradually might mean that I actually stay vegan. What are your tips on how to effectively go vegan gradually and stay vegan for life?
Thank you .

For appetite balance, high carb & low fat is what balances out:
Leptin(signals satiation)
Ghrelin(signals appetite)
Cortisol(stressor balance/reaction)
Those are three things that a high carb diet is the very best for and I attribute them to my best gains in diet stability.

Glucose is the primary fuel source of the brain, too. That is another one of the very best ways to go vegan for life.

500g carbs, 36g fat, and 80g protein is a good start for an adult male.

Sweet potatoes
White potatoes
White Jasmine rice
Soaked red & green lentils
Soaked oatmeal(with stevia and organic cane sugar)

Broccoli
Raw carrots
Peas

Ground hemp heart seeds

"Saltworks" pink himalayan salt (at least 1 teaspoon)

Iodine & selenium is something significantly/universally to take daily.

cronometer.com has a database of food with the macro and micronutrients so that you have the required nutrition for health markers figured to stick with it for life.