Did you start Veganuary this year or are you considering going vegan for the long term? Dr. Gemma Newman has some practical tips to help you transition.

With so many diets out there—low fat, high fat, low carb, high carb, vegan, paleo, keto—it’s easy to feel overwhelmed. But when it comes to which one works best, it’s important to focus on what feels right for you.

Veganuary keeps growing in popularity. In 2018, 170,000 people participated, which was a significant increase from 2017. The trend continued in 2019 with over 250,000 participants, and it’s likely even more people joined in this year.

So, is a vegan diet actually healthy? And what sets it apart from the other diets we hear about? Nutrition can be confusing, mainly because of mixed messages from the media, food companies, and even health professionals.

But there’s no denying the benefits of eating lots of vegetables and fruits. It’s also beneficial to focus on whole, unprocessed foods while avoiding processed meats, sugary cakes, sweets, sugary drinks, white flour, and white bread.

When people are unsure about what’s healthy, they often stick to what they know and say, “everything in moderation,” but that’s not always the best approach. Just like you wouldn’t advise a smoker to smoke in moderation, you shouldn’t treat sugary drinks and processed meats the same way. The World Health Organization (WHO) has classified processed meats as a carcinogen, making it clear they’re not good for you.

Dr. David Katz and the American College of Lifestyle Medicine brought together top nutrition scientists and found common ground on what constitutes a healthy diet—one rich in vegetables, fruits, beans, nuts, seeds, whole grains, and water.

A plant-based diet is especially good for heart health. The Lifestyle Heart Trial and the Mount Abu Heart Trial showed that a whole food plant-based approach can reverse heart disease, something other diets haven’t been able to achieve.

Switching to a plant-based diet might seem tough if you’re used to a typical Western diet. But don’t worry—there are ways to make the transition easier.

Start with some helpful cookbooks. “So Vegan in 5” by Roxy Pope and Ben Pook offers over 100 simple recipes with just five ingredients each. Another great resource is “BOSH!” by Henry Firth & Ian Theasby, which features more than 80 healthy vegan recipes.

Instagram is also full of inspiring stories and recipes from people who have embraced plant-based eating.

To make things easier, begin by modifying some of your favorite meals. For example, turn a chicken curry into a chickpea curry, a beef Bolognese into a lentil Bolognese, or a Mexican chili into a three-bean chili.

Experiment with new flavors and ideas to make your plant-based journey enjoyable. Start with plant-based breakfasts a few times a week, then gradually add more plant-based meals until they become a regular part of your routine.

Adopting a whole food plant-based diet can bring significant health benefits in as little as two to three weeks. Initially, you might experience some bloating or gas as your gut adjusts, but this is temporary.

Both the American Dietetic Association and the British Dietetic Association agree that well-planned plant-based diets are suitable for all age groups and can help prevent diseases like heart disease and cancer. They are also linked to a reduced risk of chronic respiratory disorders, allergies, and infections in children.

However, modern Western diets often lack important nutrients due to soil degradation, monoculture farming, and pesticide use. A whole food plant-based diet can be nutrient-dense, but you may need supplements for certain nutrients, especially if you avoid all animal products.

Vitamin B12 is essential. Although adults only need about 1.5mcg per day, it’s recommended to take at least 10mcg daily or 2000mcg weekly to ensure you get enough. This vitamin can be found in fortified foods like soy milk and nutritional yeast or taken as a supplement.

People over 50 or those with certain health conditions may also have B12 deficiencies, so it’s important to check your levels.

For vitamin D, you might need supplements if you don’t get enough sunlight. A daily intake of 1000iu to 2000iu is usually recommended.

Omega-3 fatty acids are crucial too. Algae-based supplements can provide EPA and DHA without the toxins found in fish. Additionally, milled flaxseed is excellent for heart health.

Dr. Gemma Newman has over 15 years of medical experience and is a Senior Partner at a family practice. She has worked in various specialties, including elderly care, endocrinology, pediatrics, obstetrics, psychiatry, general surgery, urology, vascular surgery, rehabilitation, and general practice.

Consider these tips to help you transition to a healthier, plant-based lifestyle. Your body will thank you!