About The Vegan Diet, Compare Basic Vs Strict And More

The Vegan Diet Explained With Examples.

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The Vegan Diet is a guideline for healthier eating that aims to exclude all forms of animal exploitation and cruelty. This can be directly related to food, clothing and other byproducts. It’s more of a way of life than it is for specifically dieting to lose weight, although you can use it for this too.

What Is In A Vegan Diet?

Vegan, or Veganism, is a way of life. It’s essentially a stricter plant based vegetarian diet that excludes animal products and their byproducts. This includes meats, dairy, eggs, and instead uses vegan substitutes for these types of foods.

How Does The Vegan Diet Work?

This diet creates energy for your body from eating Carbohydrates. It uses these Carbs to then break them down into glucose sugars to then be absorbed into your body. 

As the carbs are coming from plant based foods. These are usually high in fiber and referred to as slow absorbing carbohydrates. So, the energy will be dispersed into the body at a much slower and controlled rate. In turn, this will lower insulin spikes in the body and helps reduce risks or effects of Diabetes.

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How Does A Vegan Diet Compared To Other Diet Plans?

A Vegan Diet is very similar in its Macronutrient Breakdown to a Vegetarian Diet. The Macronutrient ratio is usually around 40 to 65 percent of your daily intake coming from Carbs. 10 to 35 percent coming from Protein. And, 20 to 35 percent comes from fats.

However, these 2 diets differ substantially from other Balanced Diets, or the Keto Diet, in that they focus food intake coming predominantly from plant based foods. This, with the exceptions to the different levels you choose for the strictness of your diet. For example; whether you still choose to eat eggs, dairy or seafood.

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Vegan vs Vegetarian

Vegan and Vegetarian Diets, although they are similar, there are some clear differences. There are Multiple Levels of Vegan and Vegetarian Diets with the main differences being the limitations of the types of foods you can eat, which we will explain below.

Compare 8 Different Levels Of Vegan And Vegetarian Diets

There are 8 main levels of vegan and Vegetarianism diet limitations. These depend on your personal preference, and how strict you want to be with it. We will list and explain them in order from the most strict and limiting, to the least (hardest to easiest). These levels include; Strict, Vegan, Vegetarian, Lacto-Vegetarian, Ovo-Vegetarian, Lacto-Ovo-Vegetarian, Pescatarian, and Flexitarian.

Strict Vegan Diet Raw Food Meal Example.

Strict Raw Food Diet

A Strict Vegan Diet, also known as the “Raw Food Vegan Diet”, only includes raw plant based foods and excludes all animal products and byproducts.


A General Vegan Diet is similar to the strict version, but with one main difference. The difference is that It doesn’t limit you to raw foods only. Otherwise, the rest is the same.


On a Vegetarian Diet, you aim to avoid all flesh based products. There is also a strict version of this, which includes also avoiding eggs and dairy products. However, this is optional and up to your personal preferences and beliefs that you want to support.


When following a Lacto-Vegetarian eating plan, you’re able to have dairy products, but not eggs or other animal based foods.


An Ovo-Vegetarian Diet allows you to eat eggs, but excludes eating dairy products.


Lacto-Ovo-Vegetarian eating guidelines are a little less strict. They allow you to include eggs and dairy in your Diet, but you will still avoid animal products.


A Pescatarian Diet includes eggs, dairy and seafood, but excludes all other animal based products.


A Flexitarian, also known as the “Semi-Vegetarian Diet”,  is the least limiting out of the 8 dieting choices. It allows you to eat eggs, dairy, and the occasional inclusion of meat or seafood.

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Benefits Of A Vegan Diet?

There are many benefits you can gain while using a Vegan Diet. This is both Personally, and towards helping Make a Better and Healthier Earth.

Personal Benefits You Will Receive

There are many great benefits your body will receive from moving to a Plant Based Diet. These include:

  • Relieving Digestive Symptoms.
  • Reducing Chronic Inflammation (From people who suffer from Celiac Disease).
  • Improve Your Body’s Immune System.
  • Limits or Removes Processed Foods Altogether From Your General Diet.
  • You Will Be Getting Your Daily Intake Recommendations For Fruit And Vegetables.
  • Helping With The Management And Control Of Weight Loss And Energy Levels.

Benefits Towards A Healthier Planet

There are many benefits that can be gained by changing to a vegetarian or Vegan Based Diet. These include; Reducing Greenhouse Gasses, Save Water, Reduce Land Requirements, and Increase Food for People.

Reduce Greenhouse Gas Emissions

Recent reports have shown that the total emissions from managing livestock around the world produce up to 7.1 Gigatonnes of Co2-equiv per year. This is 14.5 percent of all greenhouse gas emissions produced on a global scale. By eating less meat, this can start to lower this amount considerably.

Save Massive Amounts Of Water On A Global Scale

The agricultural impacts on managing livestock and dairy use the largest consumption of water globally. Reports have shown on average that up to 70% of freshwater is used to manage production. Countries across South Asia, Africa and Latin America were reported to use as high as 90% of their fresh water production on agriculture.

Reduce Agricultural Land Use For Bigger And Better Purposes

A study in 2017 showed that agricultural land requirements use around 40 percent of the world land for maintaining livestock. By reducing meat production and reallocating new proposed vertical farms. This could both increase land availability, as well as produce more food for the same amount of space.

Create More Food To Feed People Around The World

Did you know that currently 36% of the world’s food production per year goes into feeding and maintaining livestock? This is a very inefficient way of producing more food for people. By finding more efficient ways to feed livestock. Or, from reducing meat intake, and changing to other substitutes, instead of grain fed animals. This could free up enormous amounts of food for people.

Possible Risks To Be Careful WIth On A Vegan Diet

It is important to be cautious on a Vegan Diet, especially when changing quickly from your Normal Eating Habits. This is because in some cases, eating plant foods exclusively can increase the risk of nutrient deficiencies.

The good news is, this diet is extremely popular and now has lots of substitutes and supplements you can take to maintain your diet. And, at the same time, receive all the nutrients your body needs to stay healthy.

If you are ever in doubt, or have medical concerns already, you should always consult a health professional before starting this diet. Being malnutritioned, especially for long periods of time, can cause other problems in the future.

Vegan Diet Raw Food Meal Prep Idea.

Weight Loss With A Vegan Diet

Although a Vegan Diet is more of a life choice for reducing animal cruelty and making a healthier planet. Like any diet, it can also be used for weight loss. The fundamental principles are the same, in that as long as you eat less calories than your body’s calorie deficit in a day, you will be able to lose weight.

Pros and Cons With Weight Loss

There are pros and cons that come with weight loss and a Plant Based Diet, in that; by changing to plant based and high fiber foods, you will find losing weight can come quite easy

The only downside is that it does have a higher risk of leaving you malnutritioned. You will also most likely find that your Protein Intake will be much lower, depending on the strictness or level of this diet you choose to follow.

All foods have different makeups and provide your bodies with different nutrients. By cutting out or limiting certain foods, you are going to be limiting your body from these.

Making sure you are able to Monitor the Areas you know that could be affected can be a big help with maintaining your diet long-term. If you are lacking nutrients in certain areas, you can then source supplements or substitutes to make sure your body still receives these and it shouldn’t ever become a problem.

A Free Vegan Shopping List

Use this Free Vegan Shopping List when you go to the supermarket next to help you prepare for your meals throughout the week.

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Vegan Diet Cheat Sheet

Here is a Vegan Cheat Sheet to help you quickly remember the guidelines to follow when you are using this diet.

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Measure And Compare Your Results

If you are trying to lose weight, or you are just starting a Vegan Diet, Measuring and Comparing Your Results can help you stay on track and avoid risks. Limiting your life with Any Diet can become draining both physically and mentally.

So, by taking notes of these moments, you will see how your body is reacting and easily find where you can improve. Not just with the diet, but from the overall Energy and Macronutrients your body needs to stay energized and active.

Aim to make the progress you want, and if it is sustainable, keep going. Either start small and work your way into a Strict Plant Only Based Diet, or if you feel like a challenge, then try a more strict version. Just be sure to take a break after a good effort if you are finding it hard, refresh, and then either go again. Or, try a less strict version until you are ready to progress.

Vegan Diet Examples Of Meal Ideas With Fruit And Vegetables.

How To Start A Vegan Diet

It’s important to remember to consult your health professional if you have any health concerns at all. Otherwise, try these following steps to start your Vegan Diet Today!

  1. Learn and Understand How Calories and Macros Work With Weight Loss.


  2. Try out a Food Tracking Journal, see if it helps. These include quick how-to guides, cheat sheets, shopping lists, and let you easily track and measure how you’re going.


  3. Research New Vegan Recipes.


  4. Throw away any bad foods, and go grocery shopping for your new Diet.


  5. Start your first day of dieting. If it’s possible, try to plan and meal prep for 1 to 3 days in advance. Life gets busy, so being prepared in advance will make it a whole lot easier with your time, and mentally!


  6. This is just a guide, but try to aim to diet for around 30 to 90 days. If you are feeling good, keep going! If not, Check your results if you’ve been tracking them and see if you can see what or where things have changed.


  7. Compare your progress from when you first started.


  8. Once you’ve met your goal weight, Remeasure Your Body’s Calorie Deficit, and try to maintain your food intake at that current level. Otherwise, relax a little more if you feel comfortable on the “cutting calories” side of things.


  9. On a Vegan Diet it is important to get a checkout with a health professional every now and then for nutrient deficiencies just to be safe. Limiting your body in general is not good to do, and for long periods of time it can be dangerous, as well very taxing. Mentally it can and even start to make you become obsessive and begin to grow unhealthy habits. This is when it’s time to relax a little, re-group and then try again over time.

7 Week Meal Plan Guide To Go From Basic To Strict Raw Foods

  • Week 1:  Stop eating meat or reduce it to once per week.

  • Week 2:  Avoid or reduce dairy and/or eggs.

  • Week 3:  Avoid or reduce fish and seafood.

  • Week 4:  Reduce the amount of processed foods you eat and make the change to organic options.

  • Week 5:  Remove the remaining foods that were reduced and not eliminated earlier.

  • Week 6:  Aim to be eating 95 to 100 percent plant based foods only in your diet.

  • Week 7:  Move to strict raw plant based foods only.

A Guided Food Journal With Amazing Results

Want some assistance to put it into practice? Try using a Guided Food Tracking Journal that has all the shopping lists and cheat sheets, as well it has tracking sheets for both food intake, energy and motivation levels

This will allow you to see progress from day one. You will be able to compare each day, week, or month, and see how it impacts your body over time. This is a great way to find areas that may be holding you back, or affecting you overall. Once you see it, you will be able to easily make a few changes and start gaining all the Benefits again to keep going for as long as you like.

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