How to transition from an animal-based diet to a plant-based diet?

Question

Hello doctor,

I am a 27 year old female. I am 5 feet 8 inches tall and weigh 140 pounds. I used to eat animal-based food, and now I would like to switch to veganism. I want to know if a plant-based diet and strict veganism a healthy options to switch. Will it fulfill all the vitamins and nutrients to lead a healthy life? I want to become vegan, but I am scared I will develop some kind of disease or nutritional deficiency. Kindly suggest.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I can understand your concern.

Following a vegan diet will not be an issue but it is necessary to give your body , the time to adapt to it and gradually shift. Few supplements have to be added initially to cover the nutritional deficit. Shifting to mediterranean diet which mainly relies upon the greater intake of plant-based food products and limited consumption of meat products can be helpful. Mediteranean dietary practices significantly lower the risk of health problems like diabetes, cancer, depression, heart attacks, and obesity.

I suggest you follow the below mentioned instructions to maintain a mediteranean diet.

Consume fruits and vegetables on a regular basis.
Consumption of whole grains and legumes can be frequent.
Use olive oil, nuts, and seeds as a source of fats
Intake of dairy products can be moderate.
Occasional consumption of eggs, meat, fish, and wine can be done.
Honey and added sugars should be limited.

Following are the foods to avoid on mediterranean diet:

Butter and refined oils.
Refined grains like white bread and pasta, pizza, and food products made from white or refined flour.
Processed and packaged food products
Red meat.
Desserts with high added sugars.

Kindly consult a specialist for a personalized dietary plan.

I hope this information will help you.

Thank you.