MANAGE YOUR EXPECTATIONS
Although new adventures can be exciting, changing habits you’re used to can play tricks on your mind. In its attempt to keep you safe, your mind might encourage you to be careful or to be wary. These are things to consider when eating a plant-based diet.
Changes can cause stress, and when you’re stressed, you’re less likely to resist temptation. Learning what to expect when eating a plant-based diet prepares you for success and reduces stress.
“Neuroscientists sometimes say that we have one brain, but two minds: a mind that makes conscious choices, based on self-reflection and awareness, and a mind that makes automatic responses based on instinct and habit,”
Being mindful of what's to come when you're eating a plant-based diet will help give you resolve.
Read on to discover what to expect when eating a plant-based diet, both the things that are challenging and things that are beneficial.
You may have already experienced some of these plant-based eating challenges yourself. If so, I'd love to hear how you’re doing in the comments below.
What surprised you when you started eating a plant-based diet?
Let’s look at what you have in store so you won’t be surprised or overwhelmed when you start a plant-based diet. And remember, the first thing you should expect is IT WILL GET EASIER!
You’ll want to be especially good to yourself while learning how to start a plant-based diet. You are learning a new skill. Once those neural pathways in your brain get more robust, it will be like riding a bike… it'll happen instinctively.
You’ll know where all of your grocery items are in the store, you’ll know how to set up a plant-based meal plan, you’ll factor in getting the right nutrition, and you won’t let other people steer you off track.
What to Expect When Eating a Plant-Based Diet
I know you aspire to be your best self, but first, we'll start with the challenges.
Don't let this discourage you. I know you can do it, and, of course, depending on where you are in the plant-based journey, you most likely won't experience all of these.
The BENEFITS ARE COMING; if you want to see those first, jump to the bottom of the article.
THE CHALLENGES
1. NEW FOODS:
Many foods will help you make the transition. Some might be familiar to you, and others may be completely new. Some of these new and uncommon ingredients in plant-based recipes are for flavor or your health.
Others are meat and dairy substitutes that will help you get enough protein and things like tofu, seitan, or tempeh.
To help you with these new ingredients, be sure to check out this article, “Uncommon Ingredients,” which has a downloadable PDF of ingredients that can be found on Amazon (if you can’t find them in your local store).
Takeaway: Take time in the market to find these new foods.
2. NEW WAYS OF COOKING:
Along with new foods come new ways of cooking. If you’re not familiar with tofu or tempeh, it may take a few times of making a recipe until you feel you’ve got it. To help you with some of these, check out my articles “Cooking with Tofu” and “Cooking with Tempeh.”
Takeaway: Read the articles mentioned above and try a new recipe new each week.
Baked Tofu
3. CHANGING YOUR PALETTE:
Since some of the foods will be new to you, or you might find yourself craving steak or cheese again. It’s best not to compare your new plant-based recipes to your old favorites or to think of what you’re missing.
Instead, think about the plethora of new foods! Like eating less sugar and salt, your taste buds will adjust, and you’ll begin to want food prepared this way. No more fatty sauces… because you’ll have a new palette.
Also, as you filter out the overly-processed, highly flavored items, your tastebuds will “reset” and not need such overwhelming flavors to be satisfied. The bonus here is that as the adjustment sets in, you will be shocked to discover how delicious simple fruits and vegetables can be!
Takeaway: Throw out old, preconceived notions about what plant-based foods you do and don’t like, and try everything “for the first time” all over again.
4. MORE TIME:
Eating this way may take more time in the beginning. More time is spent thinking, shopping, and preparing. Don’t be frustrated because before you know it, you’ll easily be practicing your new skills and eating a plant-based diet.
As mentioned above, when you’ve practiced this new skill, it’ll become old hat. The added time and effort you put in at the beginning of this endeavor will balance out to much less time in the future, once you get the hang of it.
Takeaway: As with learning anything new, be patient. The extra effort will pay off.
5. YOUR BODY:
One of the most common issues is that you might feel hungrier if you’re not adding enough whole carbs in the form of grains, beans, or legumes. A plant-based diet is not just about fruits and vegetables.
Grains, beans, and legumes are the staple of many cultures worldwide and provide fiber and nutrition to make us feel fuller. In addition, the more bulky foods you eat, such as salads and crunchy vegetables, the fuller your stomach will feel, and you will feel satisfied to eat plant-based.
Stuffed Acorn Squash
Additionally, your body may also experience some changes. You may have more gas, bloating, some constipation, or other digestive issues. This is completely normal and is due to a couple of different factors.
For one, you’re likely eating more fiber than before. This can be an adjustment for the body. Start your transition with cooked veggies rather than raw ones to lessen the strain on your digestive system.
And if you find grains particularly difficult to digest, try adding them in smaller amounts, and substitute some root veggies instead of a larger portion of grains.
Second, with this dietary overhaul, you're changing the bacterial profile of your microbiome. Chances are, you are changing things for the better, so this potentially uncomfortable adjustment period will likely lead to much healthier digestion in the future.
Cherry Chocolate Smoothie
Other bodily complaints may include possible plant-based diet detox symptoms such as headaches, fatigue, skin eruptions like acne or eczema flair-ups, insomnia, and irritability.
These symptoms might be especially potent for those who have been eating a diet heavy in processed foods. This is totally normal and will pass as your system clears out years-worth of junk. Hang in there. The physical symptoms will pass, and the long-term results will be worth it. And remember to drink plenty of water to aid in the detoxification process!
Takeaway: Stay strong! Don’t let initial difficulties sway you; they are short-term and pave the way for incredibly wonderful changes.
6. YOUR EMOTIONS:
There will likely be mental and emotional symptoms along with physical symptoms. These will include cravings for foods you miss or feel especially attached to. This is why it’s never recommended to begin this journey around any holiday where food is so important.
Cravings are something that we all deal with no matter what our diet is. The best solution to that is having food substitutions that you can rely on when the urge strikes. Read this good article by Kris Carr on cravings, “Five Ways to Overcome Food Cravings.”
Chocolate Peanut Butter Brownies
As you make the switch, there will be emotional highs and lows. You may do great for a week and then have a weekend that makes you feel like you’ve taken ten steps backward. Know that moments like these happen to everyone, and be kind to yourself.
No one gets anything down perfectly without practice. Consider these steps backward as opportunities for learning. What can you do differently moving forward to avoid this happening again? With each restart, your efforts will become more solid on the way to becoming permanent.
Takeaway: Be prepared for the emotional aspect. As with the initial physical concerns, they fade with time, and the results are worth the perseverance.
7. YOUR FRIENDS & FAMILY:
This area could go either way... be a challenge or a benefit, depending.
When you change your diet and stop eating meat and dairy, there's a chance your family & friends will think it's strange and question if this is a healthy change or if you'll be getting the right nutrition.
Unsupportive people may even try to get you to change or start to feel guilty for the way they eat.
Or, you might positively influence those around you when they see how well you're doing on a plant-based diet. I've heard many stories about spouses and loved ones getting on board. Read more about How to Deal with Non-Plant-Based Vegan Family and Friends.
Takeaway: Knowing you're doing the best for your health, the health of the planet, and the well-being of animals can keep you strong. Keep being the example of a better you and a better world.
THE BENEFITS
With so many long-term benefits, deciding where to start is difficult! You will likely find that you....
- Have more energy,
- are sleeping better, and
- simply feel better. Many people say they
- feel happier,
- lose weight,
- worry less, and
- feel less overall stress.
- You might even get off your medication.
You will most likely prevent the diseases people experience when eating a poor diet – things like diabetes, high blood pressure, heart disease, impotence, stroke, Alzheimer’s, and osteoporosis, among others.
While genetics does play a part in disease, it's becoming more and more evident that changing one's diet can affect the start or progression of your genetic predisposition so that you may never experience it in the first place.
Heart Healthy Chocolate Hummus
Not only will you provide your body with boundless amounts of the necessary nutrients for healthy cellular processes, but there's also evidence that eating plant-based can protect your DNA from damage and make DNA repair more possible. (1)
This is especially important when it comes to the prevention of diseases you are genetically predisposed to.
REDUCTION OF SYMPTOMS
There's a chance that you will experience a reduction in some of the sumptions you're already experiencing. I can attest to personally having a reduction of arthritis symptoms after switching to a plant-based diet and a lowering of my cholesterol by 40 points. Many people find that after only a few weeks, they can reduce medications.
You can read more about my personal health journey in this article, "Sharing a Personal Health Journey." A reduction of diabetes markers or those for heart disease is commonly heard of. Of course, you should always speak with your doctor before changing any medication.
Turmeric Tea
REVERSAL OF DISEASE
There’s also a chance that you will experience a reversal of the disease or illness you currently have. If you have health concerns related to pain & inflammation, you will see improvement as your body experiences a reduced inflammatory load.
You may develop better markers for a healthy heart & brain, such as lower cholesterol and better triglycerides.
In addition, you may experience better digestion, better blood sugar, clearer skin, weight loss, and feeling fuller. It’s also possible that you’ll be able to reduce medications and therefore spend less money.
SUMMARY:
These are some of the potential benefits and challenges you will find from eating a whole-food, plant-based diet. The only way to know how you’ll be affected is to make the change and start living your new, healthier, happier life.
I’m here to help you on your way when considering what to expect when eating a plant-based diet, so please feel free to reach out to me in the comments with any questions, concerns, or thoughts you have about going plant-based OR how eating a plant-based diet has affected you.
For more BENEFITS, see this page about plant-based diets.
(1) https://nutritionfacts.org/video/repairing-dna-damage/
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One challenge I have encountered is how much money to spend on what. I went crazy and bought so many fruits and vegetables the 1st week I threw almost half away. And I was lacking other common ingredients that were found in many recipes. Any advice on how to meal plan and shop accordingly?
Hi Bethann, You’ve asked a great question. It is a process when learning a new skill. Meal planning seems to be a challenge for many and I’m actually working on a course for this. It may be a little bit trial and error in the beginning, however, if you have a stocked pantry you should be able to pull from it for meals. I have several tips and tools on this page which might help, https://www.plantbasedcooking.com/tools-and-tips/. One of them is my article (and download) on Uncommon Ingredients here, https://www.plantbasedcooking.com/uncommon-ingredients/. I’ll be thinking more about how to help and writing an article that, hopefully, will give you more detail. Glad you’re onboard and remember with all things new, they do get easier. ????
I am trying so hard to stick to this new way of eating but every time I get home from work it’s almost 6 and I’m exhausted. Any tips for a single tired mama bear?
Hey Jessica, I hear ya. This deserves a whole article, but as a quick answer, I would say weekend meal prep, batch cooking made into freezer meals, salad fixins’ from the salad bar, crock pot meals or pressure cooker soups/stews and double recipes that last several days. Phew… that sounds like a lot. It does take a little more meal planning, chopping and a pantry full of staples to pull from. Once you get into the swing, it should be quicker and easier. There are some pre-made products that would help like Trader Joe’s lentils or some soups and chilies. I love these over a baked potato. Anyone else have some ideas for Jessica?
I started on a plant based diet in January this year after having gastric bypass in August 2016. Before my bypass, I weighed 236 pounds . By January 2017, I was down to 151 pounds but was stuck at a plateau. That was very discouraging after losing so much weight! After watching Forks Over Knives, I started eating plant based. Since then, I’ve lost 23 pounds and feel so energetic! I’m able to exercise for longer periods of time and feel good about my food choices. My sister even asked me to give her eating tips to lose weight. That was a shock to me! What makes me feel even better is that my family is supportive and doesn’t tell me I’m nuts. They will eat plant based when I’m around. It really helps stay on track when you have a strong support system. Long story short, I feel like a new person after starting to eat plant based and my medical conditions have improved. I don’t feel my diet is lacking but feel it’s important to let others know that eating plant based most of the time and having a slip up day when you so called “cheat” is normal but keep at it and remember how good you’re feeling.
Wow, what amazing progress you’ve made!! Thanks so much for sharing your journey. It sounds like you’re inspiring others now and most importantly, you’re health has improved and you’re feeling so good.
Hi I suffer from schizophrenia and depression. Will the plant based diet help with these conditions? I’m on anti psychotic and antidepressant medication. All my life I have eaten processed foods and a lot of dairy products. I also have pcos and arthritis in both knees at aged 32.
I’m so sorry you’re suffering. While I’m not a doctor, I can say that eliminating processed food, dairy and meat may give your body the chance to heal. I have heard of people with arthritis getting better. Here’s an article from nutritionfacts.org that may give you some insight into the mental health side, https://nutritionfacts.org/topics/mental-health/. All the best.
After eating plant based for over a year the smell of meat makes me nauseous and the smell of people who eat meat also smell toxic to me. My sense of smell is so strong now, and my sight has also improved. My psychic abilities and intuition have also grown. Is it true plants have consciousness?
I’ve felt like my sense of smell is getting better, as well, but I can’t sense people who eat meat… That’s amazing your eyesight has improved, too. I’m pretty sure plants don’t have consciousness, at least not like we think of it, but they have their own sense of their surroundings and ways to communicate with each other. They are truly amazing. For example, trees that are being attacked by pests put off a chemical signal to other trees to be prepared for the pests. It sounds like your all-around well-being has really improved! Congratulations!
After stumbling across “What the Health” program on Netflix I have started the vegan journey. I have never had such an educational, emotional and eyeopener impact while watching this program!! My daughter and I started eating vegan the next day. I have always felt that a cows milk is for her young and having lactose intolerance along with hundreds of thousands of people, it just makes sense!! I have suffered from constipation for years and in just a few days I no longer have that problem. Getting started is a challenge as far as portion sizes. I need to lose weight and I have diabetes so I do want to make sure I’m getting enough protein and not over eating. Do you have an article or suggestion for my question? I am so excited to become a vegan and eat to live versus living to eat! I have no desire to eat meat, eggs, dairy again but I do need some help with plant-based food portions. Thank you!
I’m so excited for you and your daughter for taking this journey. And, to hear that you’re already experiencing positive results! Often it is said that you don’t need to worry about portion size on a plant-based diet, but I understand your concerns, when it comes to protein, losing weight and dealing with diabetes. Please keep in mind that I am not a doctor. Eating a plant-based diet can bring healing so I would suggest you have your doctor follow your progress because it may be necessary to change your medications.
As for protein, I do have an article on that called. “Am I Getting Enough Protein on a Plant-Based Diet?” and it gives you some guidelines for protein amounts and types, keeping in mind that the highest sources of plant-based protein come from soy such as tofu, soy milk, and tempeh (the best sources), and legumes (beans, peas, lentils) and nuts and seeds. Of course, other vegetables and grains have some, as well.
And, you might want to check out this website, Mastering Diabetes, because they help people and come from a plant-based diet point of view.
All the best on your new adventure and let me know how it’s going.
I’ve been on a plant based diet since Jan 1 and was 220. I am now down to 150 over the past few months. I have also started working out as part of my daily regiment so far I feel great and look it also I have also influenced my family to get them going in the right direction as far as their health is concerned. This has been truly life changing for me. I will continue to stick to my lifestyle. I have chosen plant power !!!
Hey Ryan, thank you for sharing! That’s so fantastic to hear and congratulations on your dedication to making your health better.
And, for helping your family. It warms my heart to hear how much plant power can make a difference. Best wishes for continued success!
I did a 3 day total fast this week and immediately followed it with switching to a fresh plant based diet. I just go to the market daily first thing and take an immediate right to the produce section and just get all my food from there which is typically sweet potato, brocolli, squash, and mushrooms. I don’t even go anywhere else in the store or touch the frozen or canned vegetables. All I do to prepare it is make a giant stir fry in a huge wok usually seasoned with soy sauce, garlic powder, and turmeric. It’s super easy and quick. I have all my food for the day prepared in 10 minutes as I have the wok heating up while I’m chopping up the vegetables. I throw them all in together and stir them around for about 7 minutes then put them in 3 separate containers. After 4 days eating just fresh vegetables, I feel better than when I played football in highschool and was doing strenuous activity for 3-4 hrs each day. I’m only 30 and haven’t had any real health issues, but I can definitely tell you that I see evidence my blood flow has greatly improved every morning. Lastly, I never knew how inexpensive a plant based diet could be. I’ve already calculated how much I’m going to spend this month on food, and it is less than half what I usually spend. I’m never going back to animal products or anything that has been processed or preserved.
Hi Gary, It’s great to hear about your dedicated transformation to eating a plant-based diet and your great routine for making delicious vegetable-based meals!! I love the idea of keeping it simple. It really can be that easy. Plus, your results are awesome. Congrats on finding your path to health. It’ll serve you well. Thanks for sharing! 💕
I started the transition to a plant based diet for 2021…is it normal to feel constantly hungry in the beginning? Been eating plenty of beans and whole grains so not sure why I tend to feel constantly hungry! Hoping it’s just part of the beginning process of transitioning to this type of eating habit. Any advice or thoughts would be great! Thanks!
Hi Jess, Some people do feel hungrier after starting a plant-based diet. My guess is that the calories you’re eating are much lower. Meat and dairy can take a lot longer to digest so that’s another reason you feel hungrier now. And, although you may feel like you’re eating a lot of food, you may still need to eat more because, as I mentioned, plants have fewer calories. It’s good you’re eating beans and whole grains. Eating more higher protein foods like beans, lentils, seitan, tempeh, and tofu could help, and try to include some good sources of fat such as avocado and nuts. Eating whole intact grains may help… brown rice, oat groats, buckwheat groats. They’re higher fiber content will take longer to digest. Eat a few more snacks if it’s hard to get enough with your main meals. Soups can be helpful and filling and great for snacks and be sure to drink plenty of water. I hope that helps. I’ve seen this basic recipe for BROL (barley, rye, oat, lentils) mentioned recently as a tummy-filling grain combo. You might give that a try. I’ll have to create a recipe using these soon.
Totally makes sense! I’ve been eating nuts as a snack to try and help too, but even after eating a meal I still have this feeling of hunger. Not painful at all, just a noticeable sensation. Will definitely be more mindful of heftier portions based on lower calorie count! Any tips for starting out on this path would be great too!
Here’s a couple of tips… 1) It helps to plan your weekly meals. And, while you’re transitioning, think about the meals you usually make and switch those to plant-based recipes. Meals like burgers, tacos, burritos, stir fries, pasta, stew, soup. They can all be made plant-based. The tougher items are proteins like chicken and steak, but you can even find recipes for these made with seitan. Or, there are store-bought plant-based items like sausage, chicken, or pork, even. I recommend the No Evil Foods brand as they have no added oils, but depending on how strick you want to be, there are others. For lunches, I like sandwiches which you can make from chickpeas, tofu, or tempeh or store-bought plant-based deli meat.
On week 1 and having extreme skin issues and gas and bloating. Also appetite flunked. Stumbling across this blog makes me feel so much better. So hard to find anything about the transition phases !!!! Doing this to lose weight so I’m following Dr. Gregers How Not To Diet book. And it’s a lot of work. So far I gained about 5 ounces which sucks. But I have HIGH HOPES !! Going to keep pushing my self. (Currently at 150.0 lbs) will check back in in 3-6 months or so. ☺️☺️☺️
Hey Elizabeth, I’m so glad the article was helpful. It sounds like you’re on the right track, especially using Dr. Greger’s book. I’m sorry that you gained a few ounces but I know if you stick with it, it’ll work. Sometimes when people switch to a better diet, they can feel off since their bodies will start to do some cleanup, hence the possible skin issues, unless you happen to be allergic to something. Eating more vegetables and fruit can be the cause of the gas and bloating. I have a response to a reader about that in this article. Are you hungrier than usual? Sometimes, people don’t eat quite enough since these foods have fewer calories, you actually need to eat more. Be sure to drink plenty of water so you don’t feel constipated. Fruits and vegetables absorb a lot of water.
I’m so happy for you and that you’re enthusiastic about the outcome. Keep up the good work and I’d love to hear how it’s going! 💕