Vegan Diet: Transforming Your Body, Changing Your Life

How a vegan diet changes your body

Veganism is a plant-based diet that excludes meat and dairy. Research suggests that veganism can have health benefits, but only if it is well-planned. For those who have pursued a diet rich in meat and dairy for most of their lives, embarking on a vegan diet can lead to significant changes in the body.

The first few days

The first thing someone starting a vegan diet might notice is an energy boost. This is due to the removal of processed meat, which is often found in omnivorous diets, and its replacement with fruit, vegetables, and nuts. These foods will boost vitamin, mineral, and fibre levels. Thinking ahead about meals and snacks, rather than relying on convenience foods, can also help to sustain consistent energy levels.

After a few weeks

As time without animal products grows into weeks, there is likely to be a shift in bowel function. This could be towards a more regular, healthy pattern, or an increase in bloating, wind, and loose motions. This is due to the higher fibre content of a vegan diet and the simultaneous increase in carbohydrates that ferment in the gut and can cause irritable bowel syndrome.

After a few months

After several months, the increase in fruit and vegetables and reduced processed food may help acne to clear up. However, vitamin D stores may be dropping, as key sources of it in our diet come from meat, fish, and dairy. Vitamin D is essential for keeping bones, teeth, and muscles healthy, and deficiency has been linked with cancer, heart disease, migraines, and depression.

Within a few months, a well-balanced vegan diet that is low in salt and processed food may have impressive benefits for cardiovascular health, helping to prevent heart disease, stroke, and reducing the risk of diabetes. As the intake of nutrients like iron, zinc, and calcium is reduced on a vegan diet, our bodies get better at absorbing them from the intestine. The adaptation may be enough to prevent deficiencies in some people, but not for everyone.

After six months to several years

Around a year on a vegan diet, vitamin B12 stores may be low. This nutrient is essential to the healthy functioning of blood and nerve cells and can only be found in animal products. Symptoms of B12 deficiency include breathlessness, exhaustion, poor memory, and tingling in the hands and feet.

A few years down the line, even our bones will start to notice the change. Our skeleton is a mineral store, and up until the age of 30, we can add minerals to it from our diet. After that, our bones can't absorb minerals anymore, and so getting enough calcium when we're young is vital. Vegetables rich in calcium like kale and broccoli may protect bones, but many vegans don't meet their calcium requirements and there is a 30% increased risk of fracture among vegans when compared to vegetarians and omnivores.

Gut health: A vegan diet is likely to improve your gut microbiome, with research showing vegans tend to have healthier gut bacteria

Research has shown that people on a vegan diet tend to have healthier gut microbiomes, or a healthier collection of good bacteria living in their digestive tract. This is due to the extra fibre vegan eaters can get from a veggie- and whole-grains-rich diet; fibre helps cultivate healthy gut bacteria.

Studies have also suggested that a vegan diet cultivates different types of bacteria than an animal-based diet. The bacteria in vegans' guts can help lower inflammation and may have other benefits like boosting metabolism.

The high fibre content of a vegan diet may explain why it's so good for your gut. Fibre helps cultivate healthy gut bacteria.

A vegan diet cultivates different types of bacteria than an animal-based diet. The bacteria in vegans' guts can help lower inflammation and may have other benefits like boosting metabolism.

It is unclear how long it takes to see improvements in gut health after switching to a vegan diet. However, one source mentions that it took them several months to notice an improvement in their acne, which they attributed to the increase in fruit and vegetables and reduced processed food in their diet.

One potential downside of a vegan diet is that it may initially cause an increase in bloating and loose stool. This is due to the increase in fibre in the diet from fruits and vegetables, but this side effect should subside as your body gets used to the new diet.

Another potential downside is that a vegan diet may lead to vitamin B12 deficiency, which is essential for the healthy functioning of blood and nerve cells and can only be found in animal products. However, this can be easily prevented by eating three portions of fortified food per day or by taking supplements.

Weight loss: Plant-based diets are recommended for weight loss, and research has shown that going vegan can help overweight people reduce body fat and shed pounds

Weight Loss and Vegan Diets

Plant-based diets are recommended for weight loss, and research has shown that going vegan can help overweight people reduce body fat and lose weight.

Weight Loss Benefits of Vegan Diets

Vegan diets are associated with weight loss, with research showing that vegan diets can help overweight people reduce body fat and lose weight. In one study, participants on a vegan diet lost a significant amount of weight compared to those who stuck with their non-vegan eating habits. Nearly two-thirds of the weight loss was body fat.

Recommended Calorie Intake for Weight Loss

A safe and effective approach to weight loss is to create a calorie deficit of approximately 500-1000 calories per day, which can lead to sustainable weight loss of about 1-2 pounds per week. The caloric intake for someone with obesity on a vegan diet will vary depending on age, gender, weight, height, activity level, and individual goals.

Weight Loss Tips for Vegans

• Focus on whole foods: Prioritize whole, unprocessed plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
• Practice portion control: Emphasize the importance of portion control, even when consuming plant-based foods.
• Optimize protein intake: Ensure adequate protein consumption by incorporating various plant-based protein sources.
• Understand the role of fats: Educate individuals about incorporating healthy fats into their diet in moderation, such as avocados, nuts, seeds, and plant-based oils.
• Balance macronutrients: Encourage a balanced distribution of complex carbohydrates, proteins, and healthy fats.
• Prioritize physical activity: Emphasize the importance of regular physical activity along with a vegan diet for weight management.

Weight Loss and Health Benefits of Vegan Diets

Vegan diets offer a wide range of health benefits beyond weight loss. A well-planned vegan diet is typically lower in saturated fat and cholesterol, improving heart health and reducing the risk of cardiovascular diseases. The abundance of fruits, vegetables, whole grains, and legumes in a vegan diet provides a wealth of vitamins, minerals, antioxidants, and phytochemicals that support a robust immune system, reduce inflammation, and protect against chronic diseases such as type 2 diabetes, certain cancers, and age-related macular degeneration.

Energy levels: Many people report needing less coffee to get through the day after switching to a vegan diet

Energy Levels and the Vegan Diet

Many people report increased energy levels and needing less coffee to get through the day after switching to a vegan diet. This may be due to the removal of processed meat, often found in omnivorous diets, and its replacement with fruit, vegetables, nuts, and other foods that are rich in vitamins, minerals, fibre, and antioxidants.

The Science Behind the Energy Boost

The human body derives energy from the food we eat in the form of calories. The calories in food are a combination of energy provided by macronutrients (carbohydrates, protein, and fat). Fat provides the most energy at 9 calories per gram, followed by carbohydrates and protein, which provide 4 calories per gram.

However, it is easier for the body to derive energy from carbohydrates. Therefore, a balance of all three macronutrients is ideal. Fat also slows down digestion, helping us feel full after meals. On the other hand, too much fat can leave us feeling sluggish and uncomfortable.

Vitamins and minerals also help support healthy energy levels. For example, iron is a mineral required for the transportation of oxygen throughout the body, and its deficiency can lead to chronic fatigue and weakness.

Food Groups and Energy

Ever wondered why some combinations of food groups give us more energy than others? Malkani, a registered dietitian and nutritionist, says that an apple with peanut butter is a satisfying snack because it combines food groups. The apple provides carbohydrates for instant energy, while the peanut butter, which is rich in protein and fat, keeps us going for longer.

Carbohydrates are great for quick energy, but they don't provide long-lasting energy unless combined with a slower-burning source of energy like protein or fat. This is why it is essential to combine macronutrients for sustained energy release throughout the day.

Whole Foods for Sustained Energy

Whole foods with high fibre and nutrient-dense vegetables and legumes are ideal for sustained energy release. Minimally processed foods such as produce, beans, legumes, whole grains, nuts, and seeds provide essential nutrients that contribute to a healthy diet.

In contrast, highly processed foods like chips, fast food, commercial baked goods, and frozen pizzas are less nutrient-dense and can lead to nutritional deficiencies, causing lower energy levels.

Planning Meals for Energy

Meals that include a variety of beans, soy foods, whole grains, nuts, seeds, fruits, and vegetables can help vegans avoid fatigue. Combining iron-rich foods with foods rich in vitamin C and including vitamin B12 through fortified foods and/or supplements can also help maintain energy levels.

Other Factors Affecting Energy Levels

In addition to diet, other factors like stress, lack of sleep, over-exercising, inadequate nutrient absorption, and not eating enough calories can impact energy levels. It is important to ensure adequate hydration and sufficient sleep for maintaining optimal energy levels.

A well-planned vegan diet that includes a variety of whole foods and combines different food groups can help improve energy levels and reduce the need for caffeine throughout the day.

Skin: Going vegan can improve your complexion, with dairy being linked to acne and fruit and vegetables adding micronutrients to your diet that are linked to healthy skin

Dairy products have been linked to acne, so removing them from your diet by going vegan could help clear up your skin. This is because milk contains androgen hormones, including testosterone, which is strongly linked to acne development. In addition, dairy cows are treated with artificial hormones that affect their milk supply, and researchers suggest that these hormones may throw your hormones off balance when you consume milk products, triggering acne.

A vegan diet typically includes more fruit and vegetables, which are rich in vitamins and minerals that are essential for maintaining healthy skin. For example, vitamin C, found in citrus fruits, broccoli, and tomatoes, is necessary for creating collagen, which keeps skin firm and strong. Vitamin C also helps protect your skin from oxidative damage caused by the sun and the environment, which can lead to signs of ageing. Vitamin A, found in carrots, spinach, and sweet potatoes, helps regulate sebum production, the oily substance that can lead to acne when produced in excess. Vitamin E, found in avocados, is a powerful antioxidant that helps protect the skin from damage caused by environmental factors.

In addition to these vitamins, a vegan diet can also provide the skin with important minerals. For example, zinc, found in nuts and seeds, has anti-inflammatory and antioxidant properties that can help reduce skin inflammation. Selenium, found in Brazil nuts, seafood, and poultry, is an antioxidant that helps protect skin cells from damage caused by free radicals and inflammation. Iron, found in leafy green vegetables, plays a role in oxygenating skin cells, promoting healthy blood flow, and preventing anaemia, which can lead to pale and dull-looking skin.

However, it is important to note that a vegan diet may also lead to deficiencies in certain nutrients that are important for skin health, such as vitamin B12 and calcium. Vitamin B12 is essential for the healthy functioning of blood and nerve cells and can only be found in animal products. Calcium is important for bone health, and while vegetables like kale and broccoli are rich in calcium, plant-based calcium is harder to absorb. Therefore, it is important for vegans to include fortified foods or supplements in their diet to ensure they are meeting their nutrient requirements.

Heart health: A well-balanced vegan diet may have impressive benefits for cardiovascular health, helping to prevent heart disease and reducing the risk of diabetes

Heart Health Benefits of a Well-Balanced Vegan Diet

A well-balanced vegan diet has been linked to a reduced risk of cardiovascular disease and diabetes. This is due to the diet's ability to lower cholesterol and improve blood sugar control, which are both risk factors for these conditions.

Cholesterol and Cardiovascular Health

A vegan diet is typically low in saturated fat and high in fibre, which can help to lower cholesterol levels. Cholesterol is a waxy, fat-like substance found in the blood. While the body needs some cholesterol to function, too much can lead to a build-up in the arteries, increasing the risk of heart disease and stroke.

The Adventist Health Study 2 (AHS-2) found that vegans had a lower risk of mortality from ischemic heart disease (IHD) compared to non-vegetarians. The European Prospective Investigation into Cancer and Nutrition-Oxford (EPIC-Oxford) study also found that vegetarians were less likely to develop IHD or have a stroke.

The EVADE CAD trial compared a plant-based vegan diet with the American Heart Association (AHA)-recommended diet and found that the vegan diet led to a significant reduction in systemic inflammation, as measured by a 32% lower concentration of high-sensitivity C-reactive protein (hsCRP). hsCRP is a marker of adverse cardiovascular outcomes.

Blood Sugar Control and Diabetes Risk

A vegan diet can also help regulate blood sugar levels, reducing the risk of type 2 diabetes. This is because a vegan diet is typically rich in fibre, which can slow down digestion and improve blood sugar control.

The AHS-2 study found that vegans had a lower risk of developing type 2 diabetes compared to non-vegetarians. The BROAD trial, which compared a whole food plant-based diet (WFPB) to a control group, also found that the WFPB diet led to a significant improvement in blood sugar control, as measured by a reduction in haemoglobin A1c (HbA1c).

A well-balanced vegan diet has been shown to have impressive benefits for cardiovascular health and can help to prevent heart disease and reduce the risk of diabetes. This is due to the diet's ability to lower cholesterol and improve blood sugar control, both of which are risk factors for these conditions. However, it is important to note that a vegan diet may also lead to deficiencies in certain nutrients, such as vitamin B12, vitamin D, calcium, and omega-3 fatty acids, which are important for overall health. Therefore, supplementation or careful dietary planning may be necessary to ensure adequate intake of these nutrients.

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