Would you consider going vegan (part-time) like Beyonce and Jay Z?
The superstar pair have been encouraging their fans to give up meat and dairy, after praising the diet as a “spiritual and physical cleanse.”
The rap royalty couple first spoke of adopting a plant-based diet in 2013, after embarking on the 22Days Challenge – an initiative promoted by Jay Z’s exercise physiologist friend Marco Borges, which aims to change people’s dietary and exercise habits by encouraging them to go vegan for 22 days.
Part-time vegan Beyonce now follows a plant-based breakfast and meatless Monday plan.
A new survey has revealed that over 70% of Irish people would also be willing to incorporate the lifestyle for a few days per week.
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Meanwhile, 40% said they would consider becoming vegan permanently if they had more information, according to a survey conducted by Wellwoman Vegan.
With 2019 predicted to be 'the year of the vegan' by The Economist, the lifestyle is growing in popularity every day.
But, as switching to veganism can be a daunting prospect in the beginning, here are 10 top tips on how to make the transition comfortably.
Don’t rush into it
Don’t feel like you need to rush in head first. Go at your own pace.
Some people go vegan overnight, but for many others, a slow transition is more suitable.
It might be best for you to start with a couple of small steps.
Some experts recommend removing one kind of animal from your diet at a time.
For example, maybe start with cutting out chicken and eggs and work your way up the animal chain from there.
It also could be good to start with one product that you consume the most and substitute it with the vegan version, such as almond milk instead of whole milk.
Little tricks like this can greatly ease the process.
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Start with the meals you love
While veganism will undoubtedly expand your palette greatly, it could be very useful to start by looking at how you might adapt some of your favourite dishes to be meatless and dairy-free.
This may mean swapping out the main protein element for beans, soy foods, or a vegetable, or possibly you just need to remove some cheese.
Don’t broadcast it too soon..
It’s always exciting when you decide to make a change to your lifestyle.
However, it might be easier when you’re starting off to keep it quiet for a little while to avoid questions and criticisms.
Focus on yourself and becoming conscious of your eating habits first, before announcing it your family and friends.
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But…it’s always nice to have a vegan buddy
While you might decide that it’s better for you to keep your transition quiet at the start, it can be very helpful to have a fellow vegan who you can ask questions, or even just for moral support.
If this isn’t possible, there are various YouTube pages and websites that can provide the support you need.
Do your homework
You don’t have to know everything right away, so no need to get bogged down in the fine details just yet.
However, it could be good to do a little bit of research into veganism before you start your transition.
Taking a little bit of time to go over the basics of plant-based nutrition will give you confidence about your decision.
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Don’t worry, you’ll get your protein
Invariably, one of the first questions you might get asked when turning vegan is something along the lines of “Yeah, but what about your protein?”.
Rich sources of concentrated protein include beans, soy products like tofu and seitan, quinoa, nuts and hemp seeds are all great sources of protein and are also very filling.
Supplements will help you along your way
While on a vegan diet it is necessary to keep your nutrients up as you are cutting out foods that contain vital vitamins.
It is extremely important that all vegans get enough vitamins through fortified foods or taking a supplement.
Vegans can be deficient in; Vitamin B12, Vitamin D, Vitamin B6, Omega-3, Fatty Acids, Iodine, Iron, Calcium, Zinc.
Supplements such as Wellwoman Vegan can provide these nutrients.
They have been specially developed for women who are following a vegetarian or vegan diet to make sure you’re not missing out on all the nutrients you need on your vegan journey.
Rethink how you shop for food
People often think that becoming a vegan is an expensive act, however many staples of a vegan diet like grains, beans and nuts are cheap.
They also usually come in large quantities, meaning that one packet can last for weeks or even months.
A lot of foods are secretly vegan
Fun fact – a lot of the food that you probably already eat, is actually vegan.
They are just not always advertised as such. Some brands of granola bars, soup, rice, crisps and even biscuits do not contain dairy or meat products.
Do a little bit of research into vegan friendly products and you might be surprised by what you find.
You don’t have to be perfect.
Don’t be too hard on yourself. There’s no such thing as “the perfect vegan”. The main thing is to enjoy the journey and take it one step at a time.
