Did you try Veganuary this year or are you thinking about adopting a vegan lifestyle? Dr. Gemma Newman has some handy tips for you.

With all the different diets around—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to get confused. Which one works best? Veganuary is gaining popularity every year. In 2018, 170,000 people signed up, and that number jumped to over 250,000 last year.

But is a vegan diet healthy, and what sets it apart from other diets? There’s a lot of confusion about nutrition thanks to the media, food companies, and even some health professionals. However, few can argue against the benefits of eating plenty of fruits and vegetables and avoiding processed meats, sugary snacks, and fizzy drinks.

When people are unsure about what’s healthy, they often stick to their old habits and believe in “everything in moderation.” But we don’t tell smokers it’s okay to smoke in moderation, and the same logic applies to sugary drinks and processed meats. The World Health Organization classifies processed meats as a known cause of cancer, so even in moderation, they’re not good for you.

Dr. David Katz, a founder of the American College of Lifestyle Medicine, brought together top nutrition scientists to agree on what constitutes a healthy diet. They agreed that a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water is key. If you compare a paleo plate to a whole food plant-based plate, they’re quite similar and much healthier than the average Western diet.

Heart disease is a major concern, and the only diet proven to reverse heart artery blockages is a whole food plant-based diet. Studies like the Lifestyle Heart Trial and the Mount Abu Heart Trial have shown impressive results.

Switching to a plant-based diet might seem daunting, especially if you’re used to the Western diet, but don’t worry—you can make the transition gradually. Start small by changing your breakfast to a plant-based one two to three times a week. Next, switch your lunch, and eventually, you’ll have a variety of plant-based meals to enjoy.

For inspiration, check out cookbooks like “So Vegan in 5” by Roxy Pope and Ben Pook, which features recipes with just five ingredients, or “BOSH!” by Henry Firth and Ian Theasby, which offers over 80 vegan recipes.

Incorporating your favorite meals in a plant-based way can help too. Replace chicken in a curry with chickpeas, or use lentils instead of beef in a Bolognese. This approach allows you to explore new flavors at a comfortable pace.

Switching to a whole food plant-based diet can have noticeable health benefits in just a few weeks. However, it might take a bit for your gut to adjust, resulting in some initial bloating.

Both the American and British Dietetic Associations agree that well-planned plant-based diets are suitable for all ages and can help prevent diseases like heart disease and cancer. They can also reduce the risk of respiratory disorders, allergies, and infections in children.

In today’s nutrient-depleted world, a Western Diet often falls short of essential nutrients like magnesium, folate, and fiber. A well-planned plant-based diet can be more nutrient-dense and help prevent chronic diseases.

If you fully embrace a plant-based diet, you’ll need to supplement certain nutrients. Vitamin B12 is essential and can be taken through fortified foods or supplements. Most adults need around 1.5 micrograms daily, but a higher intake is often recommended to prevent deficiency.

Vitamin D is another crucial supplement, especially in regions with limited sunlight. Depending on your levels, you might need 1000 to 2000 IU daily. Omega-3 fatty acids, particularly EPA and DHA, are also important and can be sourced from algae-based supplements instead of fish oil.

Adding one to two tablespoons of milled flaxseed daily can also boost your health by lowering blood pressure and enhancing heart health.

Dr. Gemma Newman has been in medicine for 15 years and is a senior partner at a family medical practice. She has extensive experience in various medical fields and recommends a plant-based diet for its numerous health benefits.