Vegan Diet: What Are The Potential Side Effects?

Making the switch to veganism can have a profound effect on your life, and there are some aspects of going vegan that are not often discussed.

One of the most common side effects of going vegan is the impact on your energy levels. Many people report feeling lighter and more energetic after going vegan, but this is not always the case. Vegan diets are typically less calorie-dense than diets that include animal products, so you may need to consume a larger volume of food to get the same amount of energy. It is important to track your food consumption to ensure you are getting enough calories.

Another side effect of going vegan is the impact on your weight. Many people lose weight when they go vegan because plant-based proteins are lower in calories than meat. However, some people gain weight because they rely too heavily on vegan junk food, which can be just as unhealthy as its meat-based alternatives.

You may also find that your taste buds change when you go vegan. Many people report that their sense of taste is heightened, and their cravings for sweet and salty foods decrease.

Another side effect of going vegan is the impact on your digestive system. You may find that you need to go to the bathroom more often, and you may experience bloating and loose stools due to the increase in fiber in your diet.

Finally, going vegan can also affect your social life. You may find yourself having to explain your dietary choices to friends and family, and you may have to settle for less-than-satisfactory vegan options when eating out.

Energy levels may increase or decrease

The transition to a vegan diet can have varying effects on your energy levels. Some people experience a boost in energy, while others may feel more sluggish or tired. This is mainly due to the difference in calorie density between animal-based and plant-based foods. Animal-based foods tend to be higher in fat and calories, so when switching to a vegan diet, you need to consume larger volumes of food to get the same amount of energy.

If you're feeling more tired or sluggish after going vegan, it's important to ensure that you're eating enough calories and getting proper nutrition. Include whole vegan foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds in your diet. Avoid processed foods, sugar, oils, and other junk foods that have no nutritional value.

Tracking your food intake for a few days can help you identify if you're getting enough calories and nutrients. It's also a good idea to consult a healthcare professional or a dietitian who can guide you in making the transition to a vegan diet while ensuring you meet your nutritional needs.

On the other hand, some people may experience increased energy levels after going vegan. This could be due to the removal of processed meats and an increase in vitamin, mineral, and fiber intake from consuming more fruits, vegetables, and nuts. A vegan diet may also lead to healthier overall eating habits, avoiding sugary treats and processed foods that can cause blood sugar spikes and crashes.

Additionally, the transition to a vegan diet may affect your digestive system. The increase in fiber from fruits and vegetables can lead to bloating and loose stools initially, but your body should adjust to the higher fiber intake over time.

Weight may fluctuate

When you switch to a vegan diet, you may experience weight loss or weight gain. This is primarily due to not knowing what you should be eating and making poor or unhealthy adjustments.

Weight Loss

Many people struggle with weight loss due to the excess calories in protein attained from meat and mindless snacking. It is hard to keep that hand out of the cookie jar late at night when you are binge-watching Netflix or super stressed about your day. The good thing about the vegan diet is that you will cut down on snacking, unless you keep a bunch of vegan snacks around.

Less available temptations = less snacking = fewer empty calories. A further major contributor to weight loss when following a vegan diet is that plant-based proteins are lower in calories than meat.

Weight Gain

Those who notice a sudden weight gain have often made the mistake of relying too heavily on the vegan junk food that is now flooding into the market. It’s easy to assume that just because it’s meatless, these processed foods and snacks are derived from plants and therefore healthy.

Wrong. Just as their meat-based alternatives are, they are often jam-packed with salt and other nonsense. They should be for convenience or treats only, not your everyday.

If you’re aiming for that beach body or to lose weight, then this is fine for a couple of weeks, but you really should be building a good routine, diet, and habits by adapting to the diet properly and eating healthy foods.

Skin may clear or break out

Clear skin

A vegan diet can lead to clearer skin. This is because a vegan diet typically involves cutting out dairy and eating more fruits and vegetables, which are rich in antioxidants. Dairy is known to be a major culprit when it comes to skin issues, particularly acne. Studies have shown that removing dairy from patients' diets improves their acne.

A plant-based diet can also reduce inflammation in the body, which can lead to clearer skin. Inflammation can cause skin issues such as acne, rosacea, and other skin disorders. By cutting out inflammatory foods such as dairy and increasing anti-inflammatory foods such as fruits and vegetables, a vegan diet can help to reduce inflammation and improve skin health.

In addition, a vegan diet can improve gut health, which can have a positive impact on the skin. The bacteria in the gut can affect skin health, and a diet high in fiber—which a vegan diet typically is—can lead to a diverse microbiome full of helpful bacteria.

Breakout

However, it is important to note that a vegan diet can also lead to breakouts. This is often due to an increase in sugar and refined carbohydrates, which can influence acne production. A restrictive vegan diet may also lead to nutritional deficiencies, which can negatively impact the skin. Deficiencies in vitamins and minerals can cause skin issues such as darkening of the skin, dark circles under the eyes, and brittle hair and nails.

It is also important to note that everyone's skin is different, and what works for one person may not work for another. Some people may find that a vegan diet improves their skin, while others may find that it causes breakouts. The best way to know how a vegan diet will affect your skin is to try it and see how your skin reacts.

Overall, a vegan diet can have both positive and negative effects on the skin. While it can lead to clearer skin by reducing inflammation and improving gut health, it can also cause breakouts due to an increase in sugar and refined carbohydrates and potential nutritional deficiencies. It is important to ensure a balanced diet and consult a healthcare professional if you are concerned about any skin issues.

Gut health may improve or deteriorate

Gut health can improve or deteriorate when switching to a vegan diet.

Gut Health Improvements

A vegan diet can improve gut health by increasing the diversity of the gut microbiome. A healthy gut microbiome is a diverse microbiome, and a plant-based diet is the best way to achieve this. Research shows that 16 weeks of a vegan diet can boost the gut microbiome, helping with weight loss and overall health. A vegan diet with plenty of fibre results in rapid changes to gut bacteria.

Gut Health Deterioration

Switching to a vegan diet can also lead to digestive issues, such as bloating, gas, and more frequent trips to the toilet. This is because the gut needs time to adjust to the new diet, which is typically higher in fibre. In addition, a vegan diet may also result in nutritional deficiencies, such as iron, omega-3, and vitamin B12 deficiencies, which can have negative impacts on gut health.

Tips for Improving Gut Health on a Vegan Diet

• Consume a variety of whole foods, including fruits, vegetables, whole grains, nuts, and seeds, to ensure a diverse gut microbiome.
• Include high-fibre prebiotic foods such as asparagus, onions, Jerusalem artichokes, cabbage, garlic, cashews, lentils, and chickpeas.
• Supplement with vitamins and minerals such as iron, omega-3, and vitamin B12, or include vitamin B12-rich foods such as nutritional yeast and fortified foods.
• Be mindful of portion sizes and caloric intake, as a vegan diet may be less calorie-dense, and ensure you are consuming enough calories to meet your energy needs.

Taste buds may change

When you first switch to a vegan diet, you may experience an energy boost as your vitamin, mineral, and fibre levels increase. However, it is important to make sure that you are consuming enough calories, as vegan diets tend to be less calorie-dense. If you do not consume enough calories, you may experience fatigue and headaches.

In addition to an energy boost, you may also notice changes in your bowel function. The increase in fibre from fruits and vegetables can lead to more frequent bowel movements and bloating. However, this is normal, and your body will adjust to the new diet over time.

After several months of following a vegan diet, you may notice improvements in your skin. The increase in fruits and vegetables can help clear up acne and give your skin a healthy glow.

Overall, switching to a vegan diet can have positive effects on your taste buds and overall health. However, it is important to ensure that you are consuming a balanced and nutrient-rich diet to avoid any negative side effects.

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