How to become a vegan. 9 Steps to a Healthy Diet
Vegans are super-people who do not eat animalsproducts and feed mainly whole non-processed plants. In fact, to go to such a way of life, do not need superforce and iron will. Thomas Campbell in his book "Chinese research in practice" gives a scientific justification why only such a diet will lead a person to perfect health, and tells what simple steps to take to become a vegan.
Determine what your personal motivation is
The connection of a vegan diet and excellent health -proven fact. It turns out that the body weight of vegan is closer to the ideal, and in one study, the high blood pressure in them was less often by 75%, and diabetes by 80%.
But you will be able to succeed only if you havethere will be a feeling that all the changes are due to you. Nothing will come of it if you try to match the rules imposed from the outside. When you start to change the diet, one of the most important first steps is to decide what you need it for. When you have clear personal reasons and you perceive changes positively, then everything will turn out. A positive attitude motivates stronger and better than negative thoughts, generated by fear or suffering.
What would you like to change in your health and well-being? Write: "I will take care of my health and I want that in a year ___". The answer to this question will give you strength and inspire change.
Master the right knowledge about healthy eating
There are three main groups that can beto divide all food products: whole plant food, processed plants and products of animal origin. And the most useful is the first group. Most whole plants are rich in proteins, carbohydrates, fiber, vitamins, iron, calcium and other elements. According to scientific data, a diet containing a large percentage of useful untreated plants prevents and eliminates a wide range of health problems.
Products of animal origin (meat, milk, cheese, eggs) and processed plant fragments (flour, sugar, oil) must be avoided.
Break with food dependencies
What will happen if you advise smokers not tosmoke on weekdays, but on weekends reward yourself with a couple of cigarettes? This, of course, is much more useful than smoking a pack of cigarettes every day. But, in truth, this is useless advice. Following this advice, the person eventually will not quit smoking. As it turned out, some types of food in this sense are not very different from tobacco. Experiments prove that flour and sweet food causes the same addiction as drugs. The investigated rats eventually started, whenever possible, to eat more sugar. If they were deprived of delicacies, the poor animals began breaking, they clenched teeth, their paws and head trembled, behavior showed anxiety and aggression.
Give up completely of sugar and flour. The book has many delicious recipes, thanks to which you will have a useful snack and you will be able to get rid of addiction. The simplest substitute for sugar is whole fruits and dried fruits.
Learn to read labels
When you take the product in the shelves in the grocery storestore, you can safely ignore the table with figures and a list of nutrients. It is better to pay attention to the composition of the product. The list is composed in such a way that the ingredient is first indicated, which is the most by weight. If the product contains 50 grams of flour and 20 grams of sugar, first the flour and then sugar will be indicated.
Reading the information on the composition, ask yourself the question: is whole plant food? If most of the ingredients are whole - excellent, you can safely put the product in the basket. If you eat flour, make sure that the flour is 100% whole-grain. Sugar, sweeteners and oils are not whole foods.
Enlist the support of loved ones
To succeed in the transition to a vegetarianthe diet must satisfy its need for belonging: to find support for people you value. This is extremely important and often predetermines success or failure. For example, one of the spouses is extremely difficult to radically change the diet, if it does not help the other half. Tell your relatives why you decided to change the diet, why it is so important for you. Ask you to support or even participate in the case.
Get rid of harmful food
Try not to be trapped at homeof temptation. Passing a packet of fat potato chips, you deplete your will every time, even if you force yourself not to run a hand into it. And you can "break" on chips or other temptations that you would like to avoid. Take care that the wrong food to receive was uncomfortable, and the result will be much better, even if you do not think about it.
Highlight the weekend to transform the kitchen. To begin with, eat well, so that in the process you are not tempted by hunger. Walk through the cupboards, the fridge, the freezer and pull out all the bad products: butter in any form, margarine, candy, biscuits, ice cream, white rice, chocolate, cream and milk, cheese, sour cream, meat, convenience foods, eggs. Get rid of the products with an obvious additive of sugar. Refuse from sports drinks, fruit juices and soda.
Purchase healthy products and find vegan recipes
After cleaning the kitchen from harmful products,fill it with cobwebs. Buy these products: pasta from whole-grain flour, whole grains and legumes, oatmeal (traditional, without additives), brown and wild rice, whole wheat couscous, 100% whole grain bread, raisins, dates, potatoes and any root crops, onions and garlic, ginger.
A complete list of useful products and many vegan recipes you can find in the books "Chinese research in practice", "Healthy food", "Recipes" of Chinese research "».
Arrange a two-week experiment
After you complete all the points above, youwill be ready for a two-week experiment. Hold on to this time and you will feel all the benefits of veganism. If you can allocate even more time - it's even better, because it will be convenient for you to eat in a new way, the difficulties of the transition period will disappear, and you will notice more advantages. Health benefits are the best source of motivation, and it will give you work on improving your lifestyle.
Record health-related changes
There are many ways to observe changesa way of life - to write down consumption of products, to fix power inputs (physical exercises, quantity of steps per day and so on), to analyze the results related to health in writing. Keeping a food diary is useful not only for those who decided to lose weight, but also for people who are interested in how much nutrients they receive.
Good health is an integral part of happiness. And the foundation of your efforts should be nutrition. So, if you feel that you are ready to change your way of life, look in the book "Chinese research in practice" - there you will find everything you need: scientific grounds, step by step plan, psychological techniques and delicious recipes.
Health to you!
