Vegan Diet: What To Expect When You Start

Making the switch to veganism can have a wide range of effects on your body and lifestyle.

One of the most common outcomes is weight loss, as plant-based proteins are lower in calories than meat. A vegan diet can also lead to increased energy levels, although the connection between veganism and energy is not yet fully understood.

Veganism can also improve skin health, as well as gut health due to the increase in dietary fibre.

However, it is important to be mindful of potential nutrient deficiencies when going vegan, especially vitamin B12 and omega-3 fatty acids.

Increased energy

One of the most common effects of going vegan is experiencing higher energy levels. Many people report needing less coffee to get through the day after switching to a vegan diet. While there are no scientific studies directly showing how a vegan diet is linked to higher levels of energy, the increased energy may be the result of a healthier diet overall.

The removal of processed meats and an increase in fruits, vegetables, and nuts boosts vitamin, mineral, and fiber levels, which can lead to an energy boost. Thinking ahead about meals and snacks, rather than eating whatever is convenient, also helps sustain consistent energy levels throughout the day.

The increased energy may also be linked to avoiding sugary treats and processed foods, which can cause blood sugar spikes and crashes. When you switch to a plant-based diet, it helps keep your blood sugar in check due to all the fiber in vegetables, fruits, legumes, and whole grains. This helps your body burn fuel steadily rather than causing insulin spikes, which lead to the storage of calories as fat.

Adopting a whole-food, plant-based diet may mean that you no longer have to rely on coffee or other caffeinated drinks to get you through a hectic day. This is largely due to the nutrient density of the foods you're eating.

Improved skin

One of the most significant changes that people experience when adopting a vegan diet is clearer skin. This is due to the anti-inflammatory properties of plant-based foods, which help to reduce acne and promote healthy cell turnover.

Within the first month of a vegan diet, the skin can become clearer and less dull or red. This is because plant-based diets are rich in vitamins, minerals, and antioxidants, which promote skin health and protect the body against inflammation.

Fruits and vegetables, in particular, are excellent sources of hydration and can increase skin brightness, while reducing scaliness and wrinkles.

In addition to the immediate benefits, a well-balanced vegan diet that is low in salt and processed foods may also help to prevent heart disease, stroke, and reduce the risk of diabetes. As such, a vegan diet can promote overall skin health and improve several markers of health.

It is important to note that a vegan diet may also lead to some initial digestive changes, such as an increase in bloating and loose stools, due to the higher fibre content. However, this is usually temporary, as the body adjusts to the increased fibre intake, and can lead to a more diverse and beneficial gut microbiome.

Improved gut health

The bacteria in your gut have a significant impact on your health, particularly in terms of digestion, metabolism, and immune system strength. A vegan diet, which is rich in fibre, can lead to a diverse microbiome full of beneficial bacteria.

Shilpa Ravella, MD, a gastroenterologist and assistant professor of medicine at Columbia University Medical Center, states that switching to a vegan diet with plenty of fibre results in rapid changes to your gut bacteria. "After only a couple of days, if you switch someone from a meat-based to a plant-based diet, or vice-versa, you get profound changes in the microbiome," she says.

Within two to three days of starting a vegan diet, you may notice more regular bowel movements. This is due to the increase in fibre from fruits and vegetables. Jennifer Mimkha, M.P.H., R.D., a plant-based dietitian and owner of Prana Nutrition in Tampa, Florida, explains: "By adding fruits, veggies, and whole grains, you're altering the bacteria in your gut, giving them the food they love, which will decrease constipation and keep you regular."

After three to six months of following a vegan diet, the increase in fruit and vegetable intake, along with a reduction in processed foods, can help clear up acne. This is because a vegan diet reduces your intake of pro-inflammatory foods, which are often the cause of acne.

In addition, after several months of a vegan diet, the reduced intake of processed foods and increased consumption of fruits and vegetables can help lower the risk of heart disease, stroke, and 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, which may help prevent deficiencies.

Long-Term Benefits

After about a year of following a vegan diet, you may notice even more improvements in your gut health. However, it is important to ensure adequate intake of vitamin B12, as stores may begin to deplete. This can be achieved by consuming three portions of fortified food per day or by taking supplements.

At this point, your body will be thriving on plant-based nutrients and completely adjusted to a life without meat and processed foods. You will likely feel healthier and more energetic, and your body will be functioning optimally.

Weight loss

Adopting a vegan diet can be an effective way to lose weight. In fact, many people who switch to a vegan diet report that they are surprised by how easy it is to shed pounds. This is because plant-based sources of protein tend to be lower in calories than animal-based sources.

However, it is important to note that simply following a vegan diet does not guarantee weight loss. Vegan diets that are high in processed foods, simple carbohydrates, or vegan junk food can also lead to weight gain. To promote weight loss, it is important to make balanced food choices and ensure your diet is based on whole, nutrient-rich foods such as fruits, vegetables, whole grains, nuts, and seeds.

One reason vegan diets promote weight loss is that they tend to be higher in dietary fiber, which can help you feel fuller for longer and reduce overall calorie intake. Additionally, the natural tendency to eat fewer calories on a vegan diet may be due to the elimination of mindless snacking.

Several studies have found that vegan diets are more effective for weight loss compared to other diets, even when participants are allowed to eat until they feel full. On average, individuals following a whole-food, plant-based diet lose about one pound per week. This weight loss can be further accelerated by avoiding simple carbohydrates and sweets.

In addition to weight loss, other physical benefits of a vegan diet include improved blood sugar control, lower cholesterol and blood pressure, reduced risk of heart disease, and improved gut health.

Reduced disease risk

Adopting a vegan diet can reduce your risk of developing several diseases. Here are some of the benefits:

Diabetes

Within a few days of starting a whole-food, plant-based diet, people with type 2 diabetes may be able to significantly reduce their insulin dose or medication, although this should be done under a doctor's supervision. For those with prediabetes, switching to a whole-food, plant-based diet may help reverse markers such as insulin resistance and metabolic syndrome. This is due to the high fibre content in plant-based foods, which helps to keep blood sugar levels stable and prevents spikes in insulin that lead to the storage of calories as fat.

Heart Disease

Observational studies report that vegans may have up to a 75% lower risk of developing high blood pressure and a 42% lower risk of dying from heart disease. Plant-based diets are also linked to a reduced risk of stroke, obesity, and several types of cancer. This is because plant-based diets are typically low in saturated fats and cholesterol, which can cause plaque build-up in the arteries and lead to high blood pressure and cholesterol levels, increasing the risk of heart disease.

High Cholesterol

Within one week of switching to a plant-based diet, total cholesterol levels can drop significantly, which may allow people to stop taking cholesterol medication. This is because plant-based foods contain zero cholesterol and generally have a much lower saturated fat content, with the exception of palm and coconut oils.

High Blood Pressure

After about ten days of eating a plant-based diet, blood pressure can reduce by 10 mmHg or more, and some people may be able to reduce their blood pressure medication with doctor supervision. This is likely due to the reduced sodium content in vegan diets, as salt increases blood pressure levels.

Arthritis

Vegan diets are effective at reducing symptoms of arthritis, such as pain, joint swelling, and morning stiffness. This is because weight loss, which is often associated with vegan diets, relieves pressure on arthritic joints. Additionally, the phytonutrients in plants help to reduce joint pain, swelling, and tenderness.

Frequently asked questions