by Marcelle Saulnier: Finding the right mix of nutrients can take some time and flexibility. Here’s how I did it and how you can, too…

Awaken

There’s a lot of controversy over diets, including the decision to become vegan. I’m not here to talk anyone into a particular diet choice. But if you’ve been interested in eating vegan, then what I learned in my own journey can help you achieve a balance that works for you in yours.

The 80/20 vegan diet is a diet whereby 80 percent of the time you follow a strict vegan lifestyle, and the other 20 percent of the time you indulge yourself in a vegetarian diet. 80/20 diets are designed to have realistic form of moderation that makes them easy to maintain, and promotes a balanced lifestyle.

Gretchen Rubin posits that, when it comes to making habit changes, there are “abstainers” and “moderators.” Abstainers are happier if they don’t indulge at all; moderators are more inclined to indulge occasionally, and might even panic at the the thought of “never” deviating from a behavior or eating plan. An 80/20 strategy for becoming vegan might be right for you if you tend to be a moderator.


Why I Went Vegan and Changed How I Ate

I’ve been a vegetarian for 15 years, after I learned about the sheer amount of animal cruelty that exists within the meat industry. And five years ago, I was diagnosed with Celiac disease (gluten-sensitive enteropathy), which came with an additional side-effect of lactose intolerance — my gut was sensitive for a myriad of reasons.

My decision to try veganism began roughly 3 years ago — about the time I was working in a startup — and took some time to develop. My diet at that time mainly consisted of take-out vegetarian food, and I began putting weight. I wasn’t happy with how my body was feeling, and it seemed like my exercise regime had no impact — I couldn’t reach an equilibrium between what I was consuming and what I was expending.

I scoured the internet for help and came across recipes and articles for vegetarian meal prep. I was immediately on board and slowly got into the habit of cooking my meals on Sunday for the week. My wallet was happy and my stomach was happy — for a while.

There is a booming industry for gluten-free and lactose-free products, and every iteration means that there are plenty of tasty alternatives that suit my many dietary needs. So it was easy for me to happily fill my shopping cart with lactose-free, dairy-based cheeses, and continue to consume eggs and milk. I was consuming about a carton to a carton-and-a-half of cows’ milk every few days.

Then one morning, I looked at my milk jug and my stomach flopped. My body did not want to consume that milk. Something clicked, and I was done with dairy.

I tried alternatives like soy and rice milk, which were awful. Then I tried almond and cashew milks. These were much better, and I immediately began using almond milk as a replacement for cow milk.

The effects were a bit of a shock: I lost 2–3 pounds almost immediately, I had more energy, my bloating stopped and my skin was beginning to be noticeably clearer. I felt good in my body — again, just for a while.

At this point you might be thinking, “Well, you’re still eating dairy-based lactose-free cheeses and eggs, so you’re not really achieving any form of veganism.” And you’d be right, because it was never my original goal to become a vegan.

But after about a year off of cow’s milk, my stomach pains started up again. I was eating cheese with most of my meals, and consuming eggs for regular protein. I felt terrible and irritable.

It was at this point I decided I’d take the first swing at being a full vegan.

What I learned about becoming vegan was that it can be a complex process of finding what works right for you. There are thousands of articles that will tell you what to do, but if their advice doesn’t work for you, they’re useless.

Instead of telling you exactly what to eat, I’m going to share with you what I tried, and what the results were. Then I’ll tell you how to work through your own process of learning what’s right for you.


Going Full-Vegan

First, I tried I cut out all animal products cold turkey and adapted my meal prep to be fully vegan. I found some soy-based meat replacements and consumed those as my main source of protein.

A typical day looked something like this:

Breakfast:

  • Cup of coffee
  • Bowl of Chex cereal
  • Almond milk
  • A sliced up banana

Snack:

  • Vegan protein bar

Lunch:

  • Veggie burger
  • Quinoa
  • Spinach salad with a chopped up tomato, onion and homemade dressing (olive oil and vinegar)

Snack:

  • A handful of rice crackers

Supper:

  • Three vegetarian sausages
  • Mashed potatoes
  • Green beans

I did this type of eating for about two months, by which time I realized this wasn’t going to work for me.

Why it didn’t work

The soy-based meat replacements contained too much sodium, and by using them as my main source of protein, I found I was suffering from headaches, bloating, and stomach pains.

I returned to my vegetarian diet of consuming cheese and eggs, and felt better almost immediately from cutting down on my sodium intake.

But this did not solve my original problem. In fact, almost immediately, I began to break out, and I noticed myself becoming lethargic and nauseous — almost on a daily basis.

So, I decided to try another strategy.


Raw Whole Foods Eating

I tried a different approach to veganism by adopting a raw, whole foods diet. I cut out all faux-meat products and replaced them with fresh veggies, leafy greens and quinoa.

This time, a typical day looked like this:

Breakfast:

  • Cup of coffee
  • Vegan yogurt
  • Frozen cherries

Snack:

  • An apple

Lunch:

  • Steamed carrots and turnip
  • Quinoa
  • Cabbage salad with dill and olive oil dressing

Snack:

  • Carrot sticks

Supper:

  • Rice noodles with peanut sauce and pea shoots
  • Apple slices with cinnamon

I dropped weight quickly, but found myself gaunt, lethargic and bloated. I also found I couldn’t eat enough to stay full for long periods of time.

I was frustrated because my stomach was feeling better, but my overall mental health and physical well-being was suffering. I returned back to my vegetarian diet, defeated.

Why it didn’t work:

Quinoa and almond milk were my only source of protein, and it wasn’t enough.

Between the time of my second and third attempt, I did a lot more reading around the vegan diet. It turns out that women need to consume a lot more iron and protein in order to maintain a healthy system. Women need up to 18 mg of iron and 53 g of protein each day.

With my newfound knowledge, I was confident I could make this work.


High-Nutrition Veganism

When I understood my need for iron and protein in particular, I made some changes to add them in while sticking to natural whole foods. This is what finally worked for me. Here’s what a typical day looks like:

Breakfast:

  • Cup of coffee
  • Gluten free oats
  • A mashed up banana
  • A cup of unsweetened coconut milk

Snack:

  • Grapes

Lunch:

  • Rice with sauteed onion, jalapeno, and tomato
  • A mixture of plain tofu, beans and lentils

Snack:

  • Rice crackers
  • Hummus

Supper:

  • A piece of frozen Daiya pizza
  • Brussel sprouts

Why It Worked:

Veganism finally stuck when I began introducing more natural forms of proteins and iron-filled foods into my diet. In particular, I increased the amount of beans and lentils I was consuming, and I began using plain tofu rather than faux-meats. Also, by switching out quinoa for rice and gluten-free whole grains, I found that I was staying full longer.

I started going to farmers markets to find locally-made vegan cheeses and alternatives. I learned how to experiment with foods that made me feel good and were enjoyable to eat, and began to have a more relaxed view of my food choices. That relaxed mindset turned out to be a big key for me.


The 80/20 Mindset

I used to have a mind set that I had to do 100% or I won’t do it at all.

Going full-vegan didn’t work for me even from the outset: I was afraid I would be a hypocrite. I still own leather bags and shoes. My car has a leather steering wheel, and some of my furniture has animal by-products.

Initially when I started to try veganism, I considered throwing away everything and starting from scratch, but this didn’t sit well with me. Throwing away animal products is disrespectful to the animals who gave their lives. I’d rather acknowledge that and use them well and respectfully. (And what I can do is move forward, and make conscious decisions not to purchase these products in the future.)

This flexibility works for me in eating, too. With regards to food, I’m 100% vegan when I cook at home, but I like to be able to enjoy myself when going out for dinner with friends and family. I’m a strict vegetarian for the remaining 20% of my diet, and I always try to limit my consumption of animal by-products.

The 80/20 vegan diet, to me, is about balance and consciously selecting the food and products I surround myself with. It’s so easy to become disconnected with the food we consume. What started as a switch for health reasons led me to being more connected with the food I eat and the products that I purchase.

We often tell ourselves—or hear the stories in our culture—that we have to take an all-or-nothing approach as part of our very identity. But I found that being an 80/20 vegan meant trying to change my mindset and habits towards a more cruelty-free, balanced world—along with proper self-care for my own nutrition. It wasn’t about scoring 100% on some imaginary test I was giving myself.


Tips for Maintaining an 80/20 Vegan Diet

Initially, I found maintaining the diet week-to-week was difficult, with fluctuations in my schedule. I was still tempted to over-eat dairy products that weren’t good for me. Some weeks it was easy to make it to the grocery store, while others found me picking up food on my way home from work as needed, and that’s when I had trouble.

Grocery shopping consistently is key. I find Sundays work best for my Costco run, followed by a few hours of meal prep. Consider which days make sense for you to shop and do some meal prep, and schedule them into your week.

Don’t Buy Dairy

This seems like a no brainer, but when I started on my 80/20 vegan journey, I would buy food products that contained dairy. These were things I would keep for special occasions, or when I wanted to treat myself.

I quickly realized my lack of self-control and found it easier to cut out the temptation from my home altogether. Instead, I can save those choices for my “20%” times when I’m out with friends and family.

Prep Meals Specifically for Times of Weakness

I don’t know about you, but my biggest point of weakness is after work. I’m tired from the day and don’t feel like cooking, so it’s easy for me to pick up takeout or grab a snack before supper.

It’s during these moments where I make dairy-filled choices that derail me from my plan.

How did I fix this? I started to not only prep my lunches, but also my suppers. By having meals ready and on-hand, I made coming home from work a lot easier on myself. Dinner was already waiting for me.

Never assume someone will have something for you

The reality is that a vegan diet is often very inconvenient for other people. Most places (work, restaurants, friend/family gatherings) will have a vegetarian option, but vegan ones tend to be few and far between.

If you’re going somewhere where someone is cooking for you, offer to bring a vegan option to add to the meal for all to share. If it’s a work event, bring your own meal to ensure your won’t be tempted to eat the dairy-filled foods being offered.

Get creative with your foods

There are so many delicious ways to spice up vegan foods. I’ll typically add sautéed cashews in garlic to a lot of my dishes to replace cheese in my pastas or stir frys; or I’ll add coconut milk to rice or quinoa for a buttery flavour.

Don’t limit yourself to raw, flavorless foods just because you’re not adding dairy to the mix — your foods are only as boring as you let them be!


Going vegan can be a big shift in your eating. Rather than viewing it as a hard switch from your current eating style, consider it an ongoing experiment to learn what works best for your own body, and don’t be afraid to adapt as need. Hopefully, you can learn from my experience and start out with high-quality nutrition right from the start.

In summary, here’s what I recommend if you decide to go vegan yourself:

  • Avoid the processed soy-based meat replacements; they often contain too much sodium. Whole foods and whole grains are satisfying, and a more complete source of nutrients, than processed “substitute” foods.
  • Make sure you are getting enough protein and, for women, iron. Beans and lentils are great sources. (If you experience lethargy, bloating, or other ailments, you may not be getting the proper nutrients for you. A vegan-friendly nutritionist can help you evaluate what you’re eating and whether it meets your needs.)
  • Pay attention to how your body responds to your diet over time. Keep an open mind and be open to adjusting what you eat if something doesn’t seem to be working.
  • A routine of purchasing ingredients and preparing meals in advance can help you stay on track with healthy foods that you enjoy, rather than succumbing to the tempation of poor choices to get a quick fix.

And, finally, like me, you might find that the 80/20 approach of moderation works better than the “all or nothing” mindset. Giving yourself the freedom to eat the occasional non-vegan food could be the key to flexibility, and to staying on track in the long run.

Source: Better Human