Plant-Based Diet: Why Some People Fail

There are many reasons why someone might choose to adopt a plant-based diet. However, some people find it challenging to maintain. While a plant-based diet can be very healthy, it can also be difficult to ensure adequate nutrient intake, especially without proper planning and knowledge.

Some common challenges include not consuming enough food or the right types of nutrient-rich foods, a lack of preparation, and not taking necessary supplements. In addition, a plant-based diet can be restrictive and difficult to maintain as a long-term lifestyle choice, especially if the motivation is not strongly rooted in ethical concerns.

Furthermore, there are some potential health risks associated with plant-based diets, including vitamin and mineral deficiencies, and in some studies, an increased risk of certain health problems such as stroke, mental health issues, and impaired bone development in children. However, these risks can often be mitigated through careful planning and supplementation.

Despite these challenges, a plant-based diet can offer significant health benefits, including a reduced risk of heart disease, type 2 diabetes, and certain cancers. It is also more environmentally sustainable and can help combat world hunger by reducing resource use and increasing food efficiency.

Not eating enough food

One of the most common reasons people fail on a plant-based diet is not consuming enough food overall. This can lead to fatigue, irritability, unintentional weight loss, and nutrient insufficiencies. It is important to remember that the health benefits of a plant-based diet come more from the addition of nutritious plant foods than from the elimination of animal foods.

When transitioning to a plant-based diet, it is crucial to focus on adding a variety of nutrient-dense plant foods to your meals, rather than simply removing animal products. This ensures that you are getting enough energy, protein, fat, vitamins, and minerals.

A common misconception is that plant-based diets are inadequate in providing essential nutrients, but this is not the case. Legumes, for example, are excellent sources of protein, and soy products, legumes, and nuts provide healthy fats. Additionally, dark, leafy greens, and calcium-fortified plant milk can help meet calcium requirements.

It is worth noting that some nutrients, such as vitamin B12 and vitamin D, may require supplementation or careful dietary planning to ensure adequate intake. However, this is not unique to plant-based diets, and many people following omnivorous diets also require supplementation to meet their nutritional needs.

To ensure success on a plant-based diet, it is important to educate yourself on the various plant-based sources of essential nutrients and plan your meals accordingly. This may involve trying new ingredients, experimenting with different recipes, and being open to exploring the wide variety of plant-based options available. By doing so, you can ensure you are consuming enough food and meeting your nutritional needs while enjoying the benefits of a plant-based diet.

Not eating the right types of nutrient-rich food

One of the most common reasons for the failure of a vegan diet is not eating the right types of nutrient-rich food. It is important to understand that a vegan diet is not just about eliminating animal-based foods but also about adding a variety of nutritious plant-based foods to your diet.

A common misconception is that a vegan diet is automatically healthy. This is not true. A vegan diet can be healthy, but only if it is planned and executed properly. It is important to ensure that you are getting all the essential nutrients your body needs.

• Have a substitution mindset: Instead of just eliminating animal-based foods, focus on substituting them with vegan alternatives. For example, substitute animal protein with vegan protein sources like legumes, tofu, or tempeh. If you drank cow's milk for calcium, switch to calcium-rich greens or calcium-fortified plant milk.
• Get your omega-3s: If you used to eat fish for omega-3s, make sure to include omega-3-rich seeds like chia, flax, and hemp in your diet. You may also want to consider taking a DHA supplement.
• Don't forget your iodine: Iodine is another important nutrient that is often found in seafood. When you go vegan, consider using iodized salt to make sure you're getting enough iodine.
• Build balanced meals: Use "the plate method" to build nutritionally balanced vegan meals. Fill half your plate with fruits and/or vegetables, one-quarter with grains or starches, and the final quarter with protein-rich foods.
• Plan and prepare: Take some time to plan and prepare your meals in advance. This will help ensure that you always have tasty and nutritious vegan options on hand, even when you're travelling or attending events.
• Veganize your favourite meals: You don't have to give up your favourite meals when you go vegan. Love chilli? Load it up with beans. Enjoy pasta? Try legume-based noodles. There are endless options for veganizing your favourite dishes.
• Stock up on convenience foods: Keep a supply of convenient vegan foods like canned soups and beans, pasta, frozen vegetables, and frozen vegan meals for those busy days when you don't have time to cook.
• Batch cook and freeze: Prepare large batches of beans and grains and freeze them in single-serving portions. That way, you can just thaw and reheat a portion when you need a quick and easy meal.
• Keep vegan snacks on hand: Always have some tasty and filling vegan snacks with you, such as nuts, dried fruit, energy bars, and nut butter.
• Consider supplements: Even if you are diligent about eating a variety of whole and fortified plant foods, you may still need to take dietary supplements. Vitamin B12 and Vitamin D are two nutrients that most vegans need to supplement.

By following these tips and making sure you are eating the right types of nutrient-rich foods, you can help ensure the success of your vegan diet and improve your overall health and well-being.

Lack of planning and preparation

A plant-based diet can be difficult to follow if you don't plan and prepare your meals in advance. It is important to do your research and be aware of the nutritional requirements of a vegan diet. This includes knowing what foods to eat to get enough protein, calcium, omega-3s, and iodine in your diet.

Planning and preparation are key to a successful vegan diet. It is important to stock up on convenience foods such as canned soups and beans, pasta, marinara sauce, frozen and canned fruits and vegetables, and frozen vegan meals for busy days. Batch cooking beans and grains and utilising your freezer are also great ways to ensure you always have tasty and nutritious vegan options on hand.

It is also important to plan ahead when travelling, attending events, or going anywhere with limited vegan options. Getting creative with your favourite meals and "veganising" them is a great way to ensure you stick to your diet. For example, loading your chilli up with beans or trying legume-based noodles instead of regular pasta.

There are now so many vegan alternatives available, even in regular grocery stores, so it is easier than ever to plan and prepare tasty and nutritious vegan meals.

Treating it like a diet instead of a lifestyle change

Treating veganism as a diet rather than a lifestyle change is one of the top reasons why people fail on a plant-based diet.

When someone with a healthy relationship with food and their body, and ample nutrition knowledge, goes vegan, they have way better odds of "success" than someone who may have a troublesome relationship with food and their body or who isn’t sure how to get the nutrients they need as a vegan.

What does a healthy relationship with food and the body look like? It means someone who isn’t dieting, trying to restrict calories, fat or processed food, and they have a positive body image. When people get into veganism for ethical reasons, they’re less likely to use vegan eating as a tool for dieting or weight loss.

On the other hand, when vegan eating is used as a diet, it can lead you down a dark and unhealthy path. Veganism is a lifestyle based on the belief that we shouldn’t harm or use animals. It’s not a diet to be used for weight loss.

There is a lot of misinformation, exaggerated claims and sensationalized stories about vegan eating. It’s not true that you need to eliminate oil, salt, sugar and processed foods in order to enjoy good health as a vegan. Be sure to include plenty of tasty, delicious, fun vegan foods in addition to nutrient-dense whole plant foods.

Orthorexia nervosa (ON) is defined as a fixation on health-conscious eating behaviour. It involves obsessive (compulsive) food decisions, self-imposed anxiety, self-punishment, and increasingly extreme limitations. As a result of diet-related concerns, individuals develop dietary restrictions, lack of food pleasure, inflexible and rigid eating behaviours, and ritual activities surrounding food preparations. Vegetarian and vegan women are more prone than males to have disordered eating attitudes and practices.

It is important to remember that veganism doesn't fail. Restrictive and poorly planned diets do. To be a healthy vegan, make sure you’re putting together nutritionally balanced meals, not restricting certain vegan foods, and taking supplements when necessary.

Not taking a supplement

A plant-based diet is often associated with health benefits, such as a reduced risk of heart disease, type 2 diabetes, and certain cancers. However, it can also lead to nutrient deficiencies if not properly planned. One of the main reasons people may fail on a plant-based diet is not taking dietary supplements.

Vitamin B12 and Vitamin D are two key nutrients that are typically found in animal products and are commonly lacking in plant-based diets. Vitamin B12 deficiency can lead to neurologic and haematologic problems, while Vitamin D deficiency can impact bone health and increase the risk of fractures. Therefore, it is essential for those on a plant-based diet to supplement these vitamins to prevent potential health issues.

In addition to Vitamin B12 and Vitamin D, other nutrients that may be lacking in a plant-based diet include calcium, iron, zinc, and omega-3 fatty acids. For example, if someone previously relied on fish as their main source of omega-3s, they will need to ensure they are consuming enough omega-3-rich seeds, such as chia, flax, and hemp, and may also need to take a DHA supplement. Similarly, vegans and vegetarians tend to have greater iron and zinc needs due to the reduced bioavailability of these minerals in plant-based foods.

While it is possible to obtain all the necessary nutrients from a well-planned plant-based diet, it can be challenging to ensure adequate intake of certain nutrients without supplementation. This is especially true for those who are new to plant-based diets or who do not have a comprehensive understanding of nutrition.

By not taking supplements, individuals on plant-based diets may increase their risk of nutrient deficiencies, which can lead to fatigue, irritability, unintentional weight loss, and other health issues. Therefore, it is crucial to be mindful of potential nutrient gaps and supplement accordingly to ensure optimal health on a plant-based diet.

In summary, failing to take dietary supplements can be a significant reason why some people may struggle to maintain a healthy plant-based diet. However, by being diligent about supplementation and working with a registered dietitian, it is possible to identify and address any nutrient deficiencies and ensure a successful and healthy plant-based lifestyle.

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