Making the leap vs. baby steps...

Question

I've recently been inspired to move to a plant-based diet, but I'm not sure if I should make the shift gradually or all at once. Does anyone have any tips to get started? How do you make sure you're getting the right nutrients?

Courtney Klein · Answer

Congrats on making this decision! I've been 'vegetarian with vegan proclivities' for ethical reasons for about 5 years now, so what I can tell you to start is that it DOES get easier.

Personally, my decision to move away from meat was born from trauma - my job at the time required me to do some tracking of various issues going on in Korea around the time of the Yulin dog meat festival and, to spare you the grotesque details, I was horrified by an auto-play video. At lunch that day, the idea of meat just turned my stomach and by the time the shock wore off a few days later, I'd thought a lot about the hypocrisy of my diet. I valued certain animals over others because I viewed them as pets, but other cultures, with values just as important as my own, viewed some of what was on my plate as sacred beings. It just couldn't grapple with the ensuing cognitive dissonance. For a while, I considered eating fish, but after some additional research, the individual and global impact of fishing took that off the menu as well.

I tell you this story because it's really important for answering your first question. I more or less stopped wholesale and without planning. Holding fast to my beliefs made it easy, as did having an understanding family and friend group. For you, ruminating on why you decided to make this decision will be the best way to determine why you're making this shift. Is it for 'projected' health reasons? Then it's probably better to step down - you're less likely to succumb to cravings and give up on the adventure. Is it for current health reasons such as heart health? Then follow your doctor's orders. Are you doing this for the environment? Then look back on how similar 'quittings' have worked for you in the past and go with what has been effective. Small steps will benefit nature immediately as you work to ensure you're continuing to decrease your overall impact over time. Are you doing this for ethical reasons? Then, I'd recommend, taking the meat-free plunge all at once. It will help your heart connect with your mind in the most harmonious way.

As for staying motivated, read up more on why different people make this decision. As you understand the multitude of different reasons and benefits (as well as drawbacks, as I'll admit they exist) it'll make it easier for you to hold on to your decision.

On the nutrients, I recommend reading a LOT of different articles from different sources about what the diet you chose does and does not offer. Know what macros and vitamins you may start to lose out on AS WELL AS the ones you cannot give up (and the ones that may be over abundant!). I have had a multitude of people try to encourage me into different (usually fad) diets, such as Keto, but once you cut out meat these can be wildly detrimental due to what you'll be relying on for various nutrients - for example, SO MANY vegan/vegetarian protein sources are carbohydrates (beans, dark greens, etc.). Cutting carbs thus also means you're cutting other vital things that you need to function. Realize, too, that protein is everywhere and it's not the only thing you need to worry about.  Iron, calcium, vitamin D, vitamin B12, and omega–3 fatty acids are all things that can creep up on you if you're not careful. Learn a bit about what we need to survive and you'll be just fine. Vegetarian- and vegan-specific supplements abound, if you want to take that route (though, I recommend not taking a whole dose, which generally seems to be three pills, as they also load you up on things that are otherwise plentiful in your diet). These are good because they're formulated to replace some of what may be hard to find otherwise, especially B12. On this, if you're taking this route for ethical reasons, be on the look out for not-so-veg-friendly things that show up all over the place - gelatin and rennet are two of the most common (rennet is why I largely gave up on cheese. That stuff is sneaky).

Grab yourself a couple of vegetarian and vegan cook books (I recommend Thug Kitchen and finding a veg-friendly book from your favorite cuisine type). You don't need to make everything in them, but reading through them will give you a good idea of what kinds of things will be good for you. Follow plant based bloggers, especially athletes, as they have already done a lot of the research to 'fill the gaps.' And try new things! When you go out to restaurants, I encourage you to NOT try to hit up only plant-based places (though find these too, because you'll learn all kinds of cool things). You'll be made to try new things, discover new foods, and refine your palate. I very quickly realized that I always gravitated towards the same kinds of food, and once beef was no longer an option, I discovered a litany of amazing food profiles I'd been missing out on.

And one thing, in particular, will help you stay up on your nutrients: listen to your cravings. At first you're probably going to be jonseing for that turkey burger or broiled salmon, but after that all gets out of your system you will probably start having some really weird wants. I remember the first day I woke up and thought to myself 'all I want is a bowl of garbanzo beans and corn.' Turns out that the two of those together create a complete and complex protein. Your body knows what it needs and will tell you.

There are tons of resources out there that can help you based on your specific situation and motivation. Feel free to hit me up if you need any specific recommendations, ideas, or have any other questions/issues!

Making the leap vs. baby steps...

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