Vegan To Regular: What Happens To Your Body?

A vegan diet can bring about a variety of changes to your body, and it can be challenging to go back to a regular diet once you've made the switch. Some common initial changes include increased hunger, changes in skin or body odour, weight loss or gain, better or worse sleep, headaches, and tiredness. In the long term, a vegan diet can lead to lower blood pressure and cholesterol, improved gut health, and reduced disease risk. However, it's important to ensure you're getting enough nutrients like vitamin B12 and omega-3 fatty acids, which are primarily found in animal products.

When someone who has been on a vegan diet reintroduces animal products, they may notice some significant changes. One person who went back to eating meat after three years of veganism reported improved sleep, more energy, fewer headaches, and less acne. They also felt more satisfied after meals and no longer craved large portions. However, it's important to note that everyone's experience may vary, and some people may find that a vegan diet works better for their body.

Increased energy

It is possible to experience a boost in energy when switching to a vegan diet. This may be due to the removal of processed meats and an increase in vitamin, mineral, and fibre intake. However, there is no scientific evidence to support this claim. The increase in energy may also be a result of an overall healthier diet, especially if the vegan diet is low in sugary treats and processed foods, which cause blood sugar spikes and crashes.

After three to four weeks of adopting a whole-food, plant-based diet, you may find that you no longer rely on coffee or other caffeinated drinks to get through the day. This is likely due to the nutrient density of the foods you're consuming. When you stop consuming quick-burning, simple carbohydrates and fat-laden animal products, your body will have the nutrients it needs to fuel you properly, resulting in lasting energy throughout the day.

One vegan, Jennifer Mimkha, RD, a registered dietitian and owner of Prana Nutrition, reported an immediate increase in her energy levels after switching to a plant-based diet. She found that her morning cup of coffee was all she needed to stay energised throughout the day, whereas previously, she would typically need a second cup by 1 pm.

However, it's important to note that individual experiences may vary, and not everyone may experience increased energy when transitioning to a vegan diet.

Improved skin

The skin is the body's largest organ, and a person's diet has a direct impact on their skin health. A vegan diet can improve skin health, but it is important to ensure adequate nutrient intake for optimal skin health.

A vegan diet can improve skin health by reducing inflammation and supporting collagen production. Inflammation can stall collagen production, and collagen is necessary to maintain the skin's healthy and vibrant appearance. A vegan diet eliminates meat, which can cause inflammation and increase the production of the insulin-like growth factor 1 (IGF-1) hormone, associated with inflammation-related diseases.

Additionally, a vegan diet is typically rich in antioxidants, which help protect the body against inflammation and reduce the risk of cancer. Antioxidants found in fruits and vegetables include vitamins A, C, and E, as well as anthocyanins, carotenoids, and polyphenols. These compounds provide essential nutrients, enhance skin hydration, and reduce wrinkles and skin scaliness.

How to Optimize Skin Health on a Vegan Diet

To optimize skin health on a vegan diet, it is important to include a variety of whole plant foods, such as:

• Fruits and vegetables, especially those that are bright in color or rich in antioxidants, like blueberries, raspberries, blackberries, and pomegranates.
• Healthy fats like nuts, seeds, and avocados, which provide omega-3 fatty acids and help reduce inflammation and prevent collagen breakdown.
• Vitamin C-rich foods like blueberries and kale, which have been shown to increase collagen production.
• Vitamin A-rich foods like fortified cereals, beans, spinach, and oysters, which help reduce inflammation.

It is also crucial to stay hydrated, as dehydration can lead to dry and cracked skin.

Potential Challenges

While a vegan diet has the potential to improve skin health, there may be initial challenges during the transition period. Some people may experience an increase in gas and tummy aches due to the higher fiber content of a plant-based diet. Additionally, it is important to ensure adequate nutrient intake, especially vitamin B12, as a deficiency can lead to neurological issues and metabolic problems. Consulting a healthcare provider or dietitian can help ensure a smooth transition and optimal nutrient intake for improved skin health.

Better sleep

A vegan diet can affect your sleep in different ways, depending on what you were eating previously and how your body responds to the different types of fuel it's getting on a plant-based diet.

A vegan diet can help improve your sleep quality due to the presence of specific nutrients in plant-based foods. These include:

• Tryptophan: An essential amino acid that the body uses to produce serotonin, the 'feel-good' hormone that helps relieve feelings of depression and anxiety. It is also a precursor to melatonin, the sleep hormone that regulates your sleep/wake patterns.
• Magnesium: A natural relaxant that helps deactivate adrenaline and relaxes the body.
• Calcium: A mineral that helps the brain make melatonin.
• Vitamin B6: This vitamin helps convert tryptophan into melatonin and is also linked to serotonin production.

Foods to eat for better sleep on a vegan diet

• Almonds: Packed with magnesium and tryptophan, almonds promote sleep and muscle relaxation. They also help maintain stable blood sugar levels while sleeping, so you're less likely to wake up during the night.
• Avocados: Another source of magnesium and potassium, which prevents muscle cramps and spasms while helping the body relax.
• Bananas: Rich in potassium, magnesium, vitamin B6, and tryptophan, bananas promote feelings of calmness and happiness. They also contain fibre and are a great snack to have before bed.
• Leafy greens: Spinach, kale, and collard greens are packed with nutrients, including calcium, which aids in the production of melatonin.
• Cherries: Sour cherries and their juice are full of melatonin, which can enhance the body's natural melatonin production.
• Chamomile: Often consumed as a soothing tea, chamomile has been traditionally recommended for anxiety, stress, and sleep. It contains antioxidants and may promote sleep by reducing inflammation.
• Whole grains: Brown rice, rye, and oats are complex carbohydrates that stimulate insulin release, helping sleep-inducing amino acids like tryptophan enter the brain and produce serotonin and melatonin.
• Cacao: Rich in tryptophan, cacao helps boost serotonin and endorphin levels in the brain, enhancing your mood. Dark chocolate and raw chocolate are good sources of cacao.
• Valerian: This herb acts as a mild sedative, relieving anxiety and improving mood. It is often combined with other sedating herbs like hops and lemon balm and can be consumed as a tincture or tea.
• Seeds: Sesame, chia, and pumpkin seeds are rich in tryptophan and magnesium, promoting relaxation and better sleep.
• Flax seeds: These seeds increase serotonin levels due to their high tryptophan and magnesium content. They also contain omega-3 fatty acids, which have been linked to reduced anxiety and stress.
• Sweet potatoes: These complex carbohydrates are high in vitamins A, C, and B, and they help calm nerves and eliminate stress. They are also rich in potassium and vitamin B6, which contribute to muscle relaxation.

Transitioning to a vegan diet for better sleep

If you're considering transitioning to a vegan diet to improve your sleep, it's important to note that it may take some time for your body to adjust. Some people experience better sleep right away, while others may go through a period of adjustment. It's also important to ensure you're getting all the necessary nutrients, especially vitamin B12 and omega-3 fatty acids, which can be lacking in vegan diets. Consulting a healthcare professional before making any significant dietary changes is always a good idea.

Improved gut health

A vegan diet can bring about significant improvements in gut health. The gut is full of microbes, and a plant-based diet is encouraged by leading gastroenterologists to create a healthier microbiome.

More Fibre, More Regularity

A vegan diet is typically high in fibre, which is an excellent addition to your diet. Fibre is essential for digestive wellness, and since only plants contain fibre, you will notice that your bowel movements become more regular. This can be especially beneficial if you previously struggled with constipation.

A More Diverse Microbiome

The bacteria inside your gut can greatly impact your health, and a vegan diet can lead to a diverse microbiome full of helpful bacteria. A standard diet can foster the growth of some harmful bacteria, but a fibre-rich, plant-based diet results in rapid changes to your gut bacteria.

Boosted Immune Response

By making the change to a vegan diet, you will also boost your immune response. While your gut microbiome is changing, you may experience more gas and tummy aches, but these side effects will pass, and the benefits will be worth it in the end.

Reduced Inflammation

Eating red meat, egg yolks, and foods high in saturated fat and cholesterol can lead to a spike in unhealthy gut molecules. These molecules can mix with oxygen in the blood to create Trimethylamine N-oxide (TMAO), which is linked to hardening of the arteries and an increased likelihood of heart disease. When you stop eating these animal products, abnormal TMAO levels can return to normal in just four weeks.

Healthier Weight, Healthier Gut

A vegan diet is often associated with weight loss, and this can have a positive impact on gut health. Plant-based proteins are lower in calories than meat, and the weight loss that may occur when switching to a vegan diet can relieve pressure on arthritic joints.

A Happier Gut, A Happier You

The phytonutrients in plants can also help reduce joint pain, swelling, and tenderness. A vegan diet can lead to improved gut health, which in turn can positively impact your overall health and well-being.

Weight loss

However, it is still possible to gain weight on a vegan diet. If you opt for vegan junk food or simple carbohydrates instead of complex ones like potatoes and brown rice, you may gain weight.

On a vegan diet, you are likely to consume fewer calories overall, which often leads to initial weight loss. In studies published by the Physicians Committee for Responsible Medicine (PCRM), the average weight loss after switching to a whole-food, plant-based diet is about one pound per week. Some people may lose more—up to two or three pounds per week—if they also avoid simple carbohydrates and sweets.

After just two weeks of eating a plant-based diet, you may begin to notice weight loss, especially if you avoid sugar.

Long-Term Weight Loss

The more plant-based your diet becomes, the more health benefits you will experience. A vegan diet can help lower your risk of heart disease, stroke, obesity, type 2 diabetes, and several types of cancer, as well as Alzheimer's and dementia.

After one year of eating a vegan diet, your body will be functioning the way it was always supposed to. You will feel healthier, and your body will be thriving off plant-based nutrients and completely used to a life without meat and processed food.

Frequently asked questions