Vegan Diets: Why They Fail And How To Succeed

Vegan diets can be perfectly healthy and even advantageous, but they can also fail. Some people who follow vegan diets enjoy radiant health, while others seem to struggle. There are several reasons why a vegan diet might not work for someone, including not consuming enough food, not eating the right types of nutrient-rich food, a lack of planning and preparation, treating veganism like a diet instead of a lifestyle change, and not taking a vegan diet supplement.

There are also some potential health risks associated with veganism, including an increased risk of nutritional deficiencies, disease, and disordered eating. It is important to note that a vegan diet is very restrictive and may not be suitable for everyone. Some people may find it challenging to stick to a vegan diet due to social or cultural pressures, as it can be isolating from friends and family.

Not eating enough food

One of the main reasons vegan diets fail is that people simply do not eat enough food. This is because vegan foods are often less calorically dense than animal-based foods, so more food needs to be consumed to meet energy requirements.

When switching to a vegan diet, it is important to replace animal-based foods with nutritious plant-based alternatives. If these foods are not replaced, it can lead to a lack of energy, protein, fat, vitamins, and minerals. This can cause fatigue, irritability, unintentional weight loss, and nutrient insufficiencies.

To avoid this, it is important to ensure you are eating enough food and including a variety of nutrient-rich plant foods in your diet. This might include legumes, soy-based products, nuts, seeds, and plant-based milks.

In addition to eating enough food, it is also crucial to ensure you are getting enough protein. Vegans should aim to eat at least three servings of legumes per day and include other protein sources such as soy-based meat alternatives and nut butter.

Not eating the right types of food

One of the most common reasons for the failure of a vegan diet is not consuming the right types of food. It is important to adopt a substitution mindset rather than an elimination mindset when transitioning to a vegan diet. This means substituting animal protein sources with vegan protein sources, such as legumes, and ensuring that you are still consuming adequate nutrients.

For example, vegans need to be mindful of consuming enough calcium, which is abundant in dairy products. To ensure they are getting enough calcium, vegans can consume calcium-rich greens and calcium-fortified plant milk. Similarly, vegans may not get enough iodine, which is found in seafood, so they may need to use iodised salt or eat seaweed products.

Vitamin B12 is another nutrient that is primarily found in animal products, so vegans are at a high risk of developing a deficiency. It is recommended that vegans take a high-quality vitamin B12 supplement to avoid irreversible health conditions.

In addition, vegans may not be consuming enough healthy fats, which are abundant in fish and other animal products. This can lead to an increased risk of depression, as well as issues during pregnancy as fatty acids help with fetal brain development.

It is important to be mindful of these potential deficiencies and make sure you are consuming a balanced and varied diet to ensure you are getting all the nutrients you need.

Lack of planning and preparation

A vegan diet requires planning and preparation to ensure it is nutritionally adequate and to make sure you always have tasty and nutritious options on hand.

Planning and preparation are essential for a vegan diet to ensure you are getting all the nutrients you need. For example, it is important to substitute animal protein foods for vegan protein foods, such as legumes, and to find alternative sources of calcium and omega-3s.

Planning meals and snacks in advance and creating a grocery list can help ensure you always have the necessary ingredients on hand. It is also helpful to stock up on convenience foods like canned beans and frozen vegan meals for busy days. Batch cooking beans and grains and freezing them in single servings can also save time and effort.

Additionally, it is important to plan for travel or events where vegan options may be limited. Familiarising yourself with vegan alternatives and learning how to veganise your favourite meals can help make the transition easier.

By putting in a little extra effort with planning and preparation, you can increase your chances of success and enjoy the benefits of a well-balanced vegan diet.

Treating it like a diet, not a lifestyle change

Treating veganism as a diet, rather than a lifestyle change, is one of the top reasons why people fail to stick to a vegan diet.

Veganism is a lifestyle based on the belief that humans should not harm or use animals. It is not a diet to be used for weight loss. However, some people treat it as such, which can lead to an unhealthy relationship with food and the body.

When people with a healthy relationship with food and their bodies, as well as ample nutrition knowledge, adopt a vegan diet, they are more likely to succeed than those who may have a problematic relationship with food and their bodies or who are unsure about how to get the nutrients they need as a vegan.

A healthy relationship with food and the body involves not dieting, trying to restrict calories, fat, or processed food, and having a positive body image. When people adopt veganism for ethical reasons, they are less likely to use it as a tool for dieting or weight loss.

On the other hand, when veganism is used as a diet, it can lead to an unhealthy path. It is important to understand that veganism is a lifestyle change and not just a diet.

Not taking supplements

It is important to take supplements when following a vegan diet, as there are certain nutrients that are difficult to obtain from plant-based foods alone. Here are some key reasons why not taking supplements can lead to the failure of a vegan diet:

Vitamin B12 Deficiency

Vitamin B12 is found predominantly in animal products, so vegans are at a higher risk of developing a deficiency in this vital nutrient. Vitamin B12 is essential for maintaining healthy nerve function and preventing anaemia. Most nutrition professionals recommend that those on a vegan diet supplement their diet with a high-quality vitamin B12 supplement. Failure to do so can lead to irreversible health conditions.

Vitamin D Deficiency

Vitamin D is another nutrient that vegans may struggle to obtain adequate amounts of through dietary sources alone. Vitamin D is important for bone health, immune function, and mental health. While some plant-based foods, such as fortified plant-based milks, can provide vitamin D, supplementation may be necessary to ensure adequate intake.

Omega-3 Fatty Acid Deficiency

Omega-3 fatty acids are important for maintaining optimal brain function and preventing depression. The main dietary source of omega-3s is fatty fish, which is excluded from a vegan diet. While algae-based sources of omega-3s exist, they can be expensive and hard to find. Vegans may, therefore, benefit from taking an omega-3 supplement to ensure adequate intake.

Iron Deficiency

Iron-deficient anaemia is a common nutritional deficiency, and both vegans and vegetarians are at higher risk. While plant foods contain non-heme iron, it is not as easily absorbed by the body as the heme iron found in animal products. Iron supplementation may be necessary to prevent anaemia, especially for women of childbearing age.

Zinc Deficiency

Vegan diets may also lead to low zinc status due to the presence of phytic acid in plant foods, which can inhibit the absorption of zinc. Zinc is important for boosting the immune system, so ensuring adequate intake through diet or supplementation is crucial.

In summary, while a well-planned vegan diet can be healthy and nutritionally adequate, it is important to recognise that certain nutrients may be lacking. Failing to take supplements to address these deficiencies can lead to health issues and ultimately cause a vegan diet to fail.

Frequently asked questions