{"id":25664,"date":"2021-08-06T20:24:10","date_gmt":"2021-08-06T20:24:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25664"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"21-days-vegan-diet","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/","title":{"rendered":"21 Days Vegan Diet: The Beginner&#8217;s Guide To Plant-Based Dieting"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#What_Is_The_Vegan_Diet\" >What Is The Vegan Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#What_To_Avoid_On_A_Vegan_Diet\" >What To Avoid On A Vegan Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#What_To_Eat_On_A_Vegan_Diet\" >What To Eat On A Vegan Diet?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#Is_Vegan_Diet_Good_For_You\" >Is Vegan Diet Good For You?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#Going_Vegan_For_The_Animals\" >Going Vegan For The Animals\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#Better_Health_And_Longer_Life\" >Better Health And Longer Life\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#Prevent_Heart_Disease\" >Prevent Heart Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#Cancer_Prevention\" >Cancer Prevention<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#Other_Benefits_Of_Going_Vegan\" >Other Benefits Of Going Vegan<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#Nutrient_Deficiency_On_The_Vegan_Diet\" >Nutrient Deficiency On The Vegan Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#Vitamin_B-12\" >Vitamin B-12<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#Iron\" >Iron\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#Calcium\" >Calcium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#Omega-3_Fatty_Acids\" >Omega-3 Fatty Acids\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#Zinc\" >Zinc\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#Iodine\" >Iodine\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#The_Vegan_Weight_Loss_Meal_Plan\" >The Vegan Weight Loss Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#Step_1_Figure_Out_Your_Daily_Calorie_Needs\" >Step 1: Figure Out Your Daily Calorie Needs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#Step_2_Plan_Meals_And_Daily_Calorie_Intake\" >Step 2: Plan Meals And Daily Calorie Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#Step_3_Create_Sample_Vegan_Diet_Weight_Loss_Meal_Plan\" >Step 3: Create Sample Vegan Diet Weight Loss Meal Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#Step_4_Create_A_Diary_To_Monitor_Your_Weight_Loss_Progress\" >Step 4: Create A Diary To Monitor Your Weight Loss Progress<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Contrary to popular belief, the vegan diet is not about living on granola and salads.\u00a0 Being vegan is about more than what you eat; it touches on your entire lifestyle. If you&#8217;re passionate about animal cruelty, this diet might just be the one for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_Days_Vegan_Diet\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_Days_Vegan_Diet\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section><\/span><\/p>\n<p><span style=\"font-weight: 400;\">In particular, the 21 days vegan diet is used by people looking to switch to healthier eating or enjoy certain health benefits. While this 21 days diet can result in weight loss, this is not its primary purpose. Furthermore, the diet is not necessarily low-fat or low-calorie.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Vegan_Diet\"><\/span><b>What Is The Vegan Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A vegan meal plan does not contain any animal products, such as meat, eggs, and dairy. Many people go vegan for health reasons. The term &#8220;<a href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/\">vegan<\/a>&#8221; is derived from &#8220;vegetarian&#8221;. The difference between vegetarianism and veganism is that vegans avoid all foods of animal origin or by-products. If it contains some sort of derivative of an animal product in its ingredient list, then it&#8217;s probably off-limits to vegans.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s look at this a little further: Traditional vegetarians eat eggs and cheese (and fish, for some) (<\/span><a href=\"https:\/\/vegsoc.org\/info-hub\/definition\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Vegans do not consume any animal products whatsoever. This includes butter (because it comes directly from milk), honey (because it comes directly from bees), food products containing gelatin (even if they don&#8217;t contain any animal meat), and even some types of medications, such as capsules (<\/span><a href=\"https:\/\/www.vegansociety.com\/go-vegan\/definition-veganism\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s very important to know what you can eat on a vegan diet, but first, let&#8217;s take a look at the &#8220;what not to eat&#8221; list!<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/macrobiotic-vegan\/\">Macrobiotic Vegan: A Combination Of Two Popular Plant-Based Diets<\/a><\/span><\/i><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_Days_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-39930\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/8-3.jpg\" alt=\"Fitness App\" width=\"1000\" height=\"667\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/8-3.jpg 1000w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/8-3-300x200.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/8-3.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Avoid_On_A_Vegan_Diet\"><\/span><b>What To Avoid On A Vegan Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Leave these foods out of your 21-day <a href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/\">meal plan<\/a>:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meat, poultry, or seafood<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy products such as butter and cream<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grains or cereals that have been touched by honey during processing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Foods that are processed with ingredients derived from animals (such as rennet used in cheese production)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweets containing gelatin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Foods made from insects<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Now that we&#8217;ve gotten everything off the table that shouldn&#8217;t be eaten, let&#8217;s get to the food!\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Eat_On_A_Vegan_Diet\"><\/span><b>What To Eat On A Vegan Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These foods are good to include in <a href=\"https:\/\/betterme.world\/articles\/is-tofu-vegan\/\">your meal plan<\/a>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant foods like vegetables, fruits, nuts, beans, and legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grains such as rice and corn\/maize<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Foods made from plant products, including tofu and soymilk\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bread and pasta<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Vegan_Diet_Good_For_You\"><\/span><b>Is Vegan Diet Good For You?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most popular reason for going on a plant-based diet for beginners is for the health benefits. Filling up with fruits and veggies has a good impact on <a href=\"https:\/\/betterme.world\/articles\/essential-amino-acids-vegan\/\">your health<\/a>, but that&#8217;s not the only reason people go vegan!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_Days_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-31565 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4299-1024x576.png\" alt=\"vegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4299.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4299-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4299.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4299.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Going_Vegan_For_The_Animals\"><\/span><b>Going Vegan For The Animals\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people switch to a vegan diet because they feel uncomfortable eating meat and other animal products after learning how animals are treated on farms and in slaughterhouses.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Going veggie may be a way to try to make up for the cruelty of factory farming. But it is important to note that being a vegetarian or vegan does not equate with being &#8220;cruelty-free&#8221; even when buying organic, local food (<\/span><a href=\"https:\/\/www.vegansociety.com\/go-vegan\/definition-veganism\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way to avoid purchasing meat from farms that use inhumane practices is by knowing where your food comes from and being able to ask questions about how animals are treated before they end up on our plates.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Health_And_Longer_Life\"><\/span><b>Better Health And Longer Life\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another reason people choose a <a href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/\">vegan diet<\/a> is that they have heard that a plant-based diet can help prevent heart disease, prevent prostate and colon cancer, and reduce the likelihood of developing type 2 diabetes. We take a closer look at each of the health benefits of the vegan diet below.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Prevent_Heart_Disease\"><\/span><b>Prevent Heart Disease<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/1500-calorie-vegan-meal-plan\/\">Vegan diets<\/a> are often rich in &#8220;good&#8221; vegetable oils like olive oil and sunflower oil. These oils may help lower your risk for heart disease by reducing total blood cholesterol levels and low-density lipoprotein (LDL) levels, which helps prevent damage to the lining of your blood vessels (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/whole-grains-refined-grains-and-dietary-fiber\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Going on this diet is one way to control your cholesterol levels, but it&#8217;s important to note that some vegan foods can still harm your cholesterol levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To reduce cholesterol, a person must keep their saturated fat intake low and reduce the number of trans fats in his\/her diet. Trans fats are found mostly in processed foods such as microwave meals and pastries (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/fats\/saturated-fats\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_Days_Vegan_Diet\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_Days_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-31683 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-3-1-1024x576.jpg\" alt=\"vegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-3-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-3-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-3-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-3-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-3-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cancer_Prevention\"><\/span><b>Cancer Prevention<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vegan diets are often rich in phytochemicals, chemicals that occur naturally <a href=\"https:\/\/betterme.world\/articles\/vegan-weight-loss-meal-plan-1200-calories\/\">in plants<\/a>. Several of these substances have been linked to reducing cancer rates, especially the risk of developing cancers of the prostate and colon (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408398.2016.1138447?journalCode=bfsn20\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Phytochemical called indole-3 carbinol can block estrogen receptors from being turned on by estrogen, which can prevent breast cancer cells from multiplying. This chemical is found in cruciferous vegetables such as broccoli, kale, brussels sprouts, and cabbage (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408398.2016.1138447?journalCode=bfsn20\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sulforaphane helps stop tumor growth for lung, liver, and stomach cancers. This phytochemical is present in raw cruciferous vegetables such as broccoli (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408398.2016.1138447?journalCode=bfsn20\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beta-carotene fights off free radicals (unstable atoms that can damage cells) by increasing the body&#8217;s production of enzymes that repair damaged DNA. Beta-carotene is found in dark green, leafy vegetables such as spinach and collard greens (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408398.2016.1138447?journalCode=bfsn20\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Phytochemical lycopene has been shown to help protect against prostate cancer by helping prevent cell damage from oxidation, which may otherwise lead to cancerous mutations (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408398.2016.1138447?journalCode=bfsn20\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gliadin protein reduces the risk for colon cancer development by keeping growth factors away from the colon mucosa lining. These growth factors can cause a mutation in beta cells if they&#8217;re not blocked off (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408398.2016.1138447?journalCode=bfsn20\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Omega-3 fatty acids have an anti-inflammatory effect on your digestive system. Omega-3 helps protect against breast cancer development by inhibiting blood supply to tumor tissue and slowing down the growth of cancer cells (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408398.2016.1138447?journalCode=bfsn20\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). A vegan diet rich in omega-3s can be achieved by eating flax seeds, consuming walnuts, or taking supplements.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_Days_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-39569\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-1-1.png\" alt=\"21 Days Vegan Diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-1-1.png 770w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-1-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-1-1.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Other_Benefits_Of_Going_Vegan\"><\/span><b>Other Benefits Of Going Vegan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not all vegans are health food fanatics; some choose to go vegan for other reasons. For example, one of the main reasons people stop eating animals is because they believe that their meat consumption contributes to world hunger and global warming. Many people have also gone vegan as a means to help improve the environment by avoiding meat products altogether.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Religion is another factor in deciding to become a vegan. Many Hindus, Buddhists, and Jains choose to adopt the diet because their religions forbid them from eating animals or animal products.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/vegan-muscle-building-meal-plan\/\">Vegan Muscle Building Meal Plan: The Ins And Outs Of A Plant-Based Muscle Gain Diet<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Nutrient_Deficiency_On_The_Vegan_Diet\"><\/span><b>Nutrient Deficiency On The Vegan Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While the <a href=\"https:\/\/betterme.world\/articles\/vegan-smoothies-for-weight-loss\/\">vegan diet<\/a> has plenty of nutrients, it can also be lacking in some vital ones. Going on this diet long-term means you have to plan your meals carefully to avoid nutritional deficiencies. Key nutrients that may be low on this diet include:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Vitamin_B-12\"><\/span><b>Vitamin B-12<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This vitamin is mostly present in animal products. It&#8217;s essential for protecting nerves and red-blood-cell health. Some vegan sources of vitamin B-12 that are plant-based include fortified plant milk, fortified cereals, and nutritional yeast (<\/span><a href=\"https:\/\/veganhealth.org\/vitamin-b12\/#nob12\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While seaweed, algae, and certain mushrooms all contain vitamin B-12, they are not reliable sources because they do not act the same way in the human body. Studies have found that consuming them doesn&#8217;t increase a person&#8217;s Vitamin B-12 levels (<\/span><a href=\"https:\/\/veganhealth.org\/vitamin-b12\/#nob12\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_Days_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32087 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4618-1024x576.png\" alt=\"vegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4618.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4618-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4618.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4618.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Iron\"><\/span><b>Iron\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Iron is used to transport oxygen around the body. It&#8217;s important for preventing anemia and sustaining energy levels. Plant-based sources of iron include soybeans, baked potatoes with skin, pumpkin seeds, spinach, and dried apricots. Vitamin C can enhance the absorption of iron from plant foods (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3999603\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Calcium\"><\/span><b>Calcium<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calcium is an essential mineral that helps support bone health and keeps nerves functioning properly. It is also needed to build muscles and blood cells (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/calcium\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Sources of calcium for vegans include fortified plant milk like almond milk or coconut milk, kale, bok choy, almonds, soy milk fortified with calcium, broccoli raab (Rapini), tahini (sesame seed paste), blackstrap molasses (unsulphured), figs, white beans (navy or great northern), and mustard greens.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Omega-3_Fatty_Acids\"><\/span><b>Omega-3 Fatty Acids\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Omega-3 fatty acids help keep the heart healthy, fight inflammation, support brain function and protect against infections. Alpha-linolenic acid is an essential Omega-3 fatty acid that must be supplemented through the diet as it cannot be produced by the body itself (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/fats-and-cholesterol\/types-of-fat\/omega-3-fats\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Excellent sources include walnuts, chia seeds, flaxseeds, hemp seeds, kale, spinach, purslane, and seaweed (e.g., spirulina). However, if you can only choose one source, make sure to go with chia seeds as these have the highest concentration of this nutrient.<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_Days_Vegan_Diet\">Try using the app and see for yourself<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Zinc\"><\/span><b>Zinc\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Zinc is an essential mineral that helps support the immune system, maintain skin health and keep eyes functioning properly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3724376\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Sources of zinc include pumpkin seeds, sunflower seeds, cashews, tofu (with calcium), and fortified cereals. Make sure to pair these zinc-rich foods with antioxidants like Vitamin C to increase absorption rates.\u00a0\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Iodine\"><\/span><b>Iodine\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Iodine is a mineral that helps keep the thyroid gland healthy. It&#8217;s also needed for the repair of damaged tissue and preventing anemia (<\/span><a href=\"https:\/\/bmcnutr.biomedcentral.com\/articles\/10.1186\/s40795-017-0175-x#:~:text=Iodine%20is%20an%20essential%20trace,and%20development%20of%20cognitive%20potential.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Sources of iodine include sea vegetables (such as kelp, dulse, nori, and kombu), nutritional yeast, iodized salt, some brands of soy sauce (check the label to make sure), and dairy-free yogurt made with fortifying cultures.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_Days_Vegan_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32583 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-10-1024x576.jpg\" alt=\"vegan diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-10.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-10-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-10.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-10-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Vegan_Weight_Loss_Meal_Plan\"><\/span><b>The Vegan Weight Loss Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A vegan meal plan is not necessarily low-fat or low-calorie. Therefore, to lose weight on this diet, you must create a calorie deficit using plant-based food sources. Follow this simple 3 step plan.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_1_Figure_Out_Your_Daily_Calorie_Needs\"><\/span><b>Step 1: Figure Out Your Daily Calorie Needs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The first step to creating your meal plan is to determine how many calories you need per day to maintain your current weight. For example, if you are currently physically active at a moderately high level and have an average build (i.e., BMI of 22), your caloric needs will be about 2500 calories per day. However, if you are sedentary and have a large frame (i.e., BMI of 26), then you would need fewer calories to maintain weight (2100 calories per day) (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/features\/estimated-calorie-requirement\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To determine how many calories you need per day, check online calculators from reliable sources.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_2_Plan_Meals_And_Daily_Calorie_Intake\"><\/span><b>Step 2: Plan Meals And Daily Calorie Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After determining your calorie needs per day in step 1, divide them into three meals and two snacks each day. In general, aim for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 meals and 2 snacks per day (e.g., breakfast, lunch, dinner, and one snack in between or breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc of your daily calorie intake at each meal (\u00bc\u00d7Daily Calorie Intake=Total Calories for Meal)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2\/3 of the remaining calories spread out as snacks between meals\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Step_3_Create_Sample_Vegan_Diet_Weight_Loss_Meal_Plan\"><\/span><b>Step 3: Create Sample Vegan Diet Weight Loss Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a sample day of eating on the vegan diet:<\/span><\/p>\n<ul>\n<li><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Oatmeal cooked with water and cinnamon, topped with blueberries and chia seeds<\/span><\/li>\n<li><b>Lunch: <\/b><span style=\"font-weight: 400;\">Black bean burrito made with one corn tortilla filled with black beans, shredded lettuce, and salsa (no cheese or sour cream)<\/span><\/li>\n<li><b>Snack: <\/b><span style=\"font-weight: 400;\">Carrot sticks or apple slice with a nut butter dip<\/span><\/li>\n<li><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Large salad ( leafy greens, cucumbers, cherry tomatoes, and olive oil) topped with tofu, brown rice, and sesame seeds<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Step_4_Create_A_Diary_To_Monitor_Your_Weight_Loss_Progress\"><\/span><b>Step 4: Create A Diary To Monitor Your Weight Loss Progress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Create a journal for yourself or use the sample table below and weigh yourself weekly. Track your weight losses in pounds rather than just BMI changes over time as this is more accurate. Remember that weight loss is not linear; it will be an up-and-down situation, with plateaus and setbacks along the way. It may be usual that you&#8217;ll lose one or two pounds per week at first, then your rate of weight loss will slow down.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that there are also other factors besides dieting that can affect your weight, such as water retention due to hormonal changes, physical activity levels, and muscle building\/loss from exercise (<\/span><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/adult-overweight-obesity\/factors-affecting-weight-health\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Our goal here is to simply use diet as one aspect of a healthy lifestyle for weight loss, so if you are exercising and drinking plenty of water (2 lbs of pure H20 per lb. of body weight), then do not beat yourself up about fluctuations in your weight!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weigh yourself every week on the same day at roughly the same time after using the bathroom. Weighing in a different location with clothing or even hanging onto the scale can give you an inaccurate reading! Write down your weight loss\/gain progress each week.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A vegan diet has health benefits and may be necessary for personal and religious reasons. It can also help you lose weight if you are consuming fewer calories consistently. To keep your weight off for good, you must learn how to incorporate principles from psychology into your lifestyle to develop a sustainable healthy eating plan which allows you to enjoy variety, moderation, longevity, and satiety.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21_Days_Vegan_Diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/bmcnutr.biomedcentral.com\/articles\/10.1186\/s40795-017-0175-x\"><span style=\"font-weight: 400;\">Assessment of iodine importance and needs for supplementation in school-aged children in Portugal <\/span><\/a><span style=\"font-weight: 400;\">(2017, biomedcentral.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/calcium\/\"><span style=\"font-weight: 400;\">Calcium<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.vegansociety.com\/go-vegan\/definition-veganism\"><span style=\"font-weight: 400;\">Definition of veganism<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., vegansociety.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/diet\/features\/estimated-calorie-requirement\"><span style=\"font-weight: 400;\">Estimated Calorie Requirements<\/span><\/a><span style=\"font-weight: 400;\"> (2008, webmd.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/adult-overweight-obesity\/factors-affecting-weight-health\"><span style=\"font-weight: 400;\">Factors Affecting Weight &amp; Health<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/fats-and-cholesterol\/types-of-fat\/omega-3-fats\/\"><span style=\"font-weight: 400;\">Omega-3 Fatty Acids: An Essential Contribution<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3999603\/\"><span style=\"font-weight: 400;\">Review on iron and its importance for human health<\/span><\/a><span style=\"font-weight: 400;\"> (2014, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/fats\/saturated-fats\"><span style=\"font-weight: 400;\">Saturated Fat<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., heart.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408398.2016.1138447?journalCode=bfsn20\"><span style=\"font-weight: 400;\">Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies<\/span><\/a><span style=\"font-weight: 400;\"> (2017, tandfonline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/veganhealth.org\/vitamin-b12\/#nob12\"><span style=\"font-weight: 400;\">Vitamin B12<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., veganhealth.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/vegsoc.org\/info-hub\/definition\/\"><span style=\"font-weight: 400;\">What is a vegetarian?<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., vegsoc.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/whole-grains-refined-grains-and-dietary-fiber\"><span style=\"font-weight: 400;\">Whole Grains, Refined Grains, and Dietary Fiber<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., heart.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3724376\/\">Zinc and its importance for human health: An integrative review<\/a> (2013, nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Contrary to popular belief, the vegan diet is not about living on granola and salads.\u00a0 Being vegan is about more than what you eat; it touches on your entire lifestyle. If you&#8217;re passionate about animal cruelty, this diet might just be the one for you. In particular, the 21 days vegan diet is used by [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":25669,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,154,69],"tags":[],"coauthors":[123],"class_list":["post-25664","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-plant-based-diet","category-vegan-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>21 Days Vegan Diet: The Beginner&#039;s Guide To Plant-Based Dieting - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you ready for the 21 days vegan diet? Start here with this step-by-step guide to losing weight on a plant-based meal plan.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"21 Days Vegan Diet: The Beginner&#039;s Guide To Plant-Based Dieting\" \/>\n<meta property=\"og:description\" content=\"Are you ready for the 21 days vegan diet? Start here with this step-by-step guide to losing weight on a plant-based meal plan.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1898341813.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"673\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"21 Days Vegan Diet: The Beginner&#8217;s Guide To Plant-Based Dieting\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/\"},\"wordCount\":2415,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1898341813.jpg\",\"articleSection\":[\"Meal Plans\",\"Plant Based\",\"Vegan\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Contrary to popular belief, the vegan diet is not about living on granola and salads.\u00a0 Being vegan is about more than what you eat; it touches on your entire lifestyle. If you're passionate about animal cruelty, this diet might just be the one for you.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In particular, the 21 days vegan diet is used by people looking to switch to healthier eating or enjoy certain health benefits. While this 21 days diet can result in weight loss, this is not its primary purpose. Furthermore, the diet is not necessarily low-fat or low-calorie.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is The Vegan Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A vegan meal plan does not contain any animal products, such as meat, eggs, and dairy. Many people go vegan for health reasons. The term \\\"<a href=\\\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/\\\">vegan<\/a>\\\" is derived from \\\"vegetarian\\\". The difference between vegetarianism and veganism is that vegans avoid all foods of animal origin or by-products. 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If you're passionate about animal cruelty, this diet might just be the one for you.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">In particular, the 21 days vegan diet is used by people looking to switch to healthier eating or enjoy certain health benefits. While this 21 days diet can result in weight loss, this is not its primary purpose. Furthermore, the diet is not necessarily low-fat or low-calorie.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is The Vegan Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A vegan meal plan does not contain any animal products, such as meat, eggs, and dairy. Many people go vegan for health reasons. The term \"<a href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/\">vegan<\/a>\" is derived from \"vegetarian\". The difference between vegetarianism and veganism is that vegans avoid all foods of animal origin or by-products. 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This includes butter (because it comes directly from milk), honey (because it comes directly from bees), food products containing gelatin (even if they don't contain any animal meat), and even some types of medications, such as capsules (<\/span><a href=\"https:\/\/www.vegansociety.com\/go-vegan\/definition-veganism\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-we ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/","url":"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/","name":"21 Days Vegan Diet: The Beginner's Guide To Plant-Based Dieting - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/21-days-vegan-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1898341813.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you ready for the 21 days vegan diet? 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