Veganuary 2022: What you need to know about the one-month vegan challenge

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January is a great time to try something new. Nonprofit Veganuary thinks this is a particularly good time to try a new diet – a vegan one, to be exact.

A vegan diet excludes all meat, fish, dairy products, eggs, and other animal products. Veganuary challenges you to stick with this plant-based diet throughout the month of January and enter the New Year with a new mindset.

Veganism might be all the rage, but your new vegan diet could become a full-time way of life. Learn more about the potential benefits of going vegan, how to make the switch, and how to join Veganuary in 2022.

What is the vegan?

Veganuary (yes, a combination of ‘vegan’ and ‘January’) is a UK-based non-profit organization that values ​​the Earth and all of its inhabitants. Each year, the organization challenges people to eat only vegan foods for the entire month of January in an effort to promote health, protect the environment and end animal husbandry.

Since 2014, millions of participants have taken part in The Vegan Pledge. In addition to the January challenge, Veganuary supports vegan businesses and restaurants all year round. In the process, they promote vegan diets in the media.

According to the organization, more than 500,000 people from 200 countries have participated in Veganuary by starting a new vegan diet in 2021. In hopes of increasing that number in 2022, Veganuary invites you to make the 31-day pledge by January.

The benefits of a vegan diet

Vegan diets are not for everyone. But a well-balanced vegan diet has its benefits, especially a diet that consists of lots of whole, minimally processed plant foods.

Good for the environment: A vegan diet is “probably the greatest way to reduce your impact on planet Earth,” according to Joseph Poore, lead author of a 2018 study in Science that analyzed the impact of nearly 40,000 farms around the world . Vegan diets not only produce fewer greenhouse gases, but they also conserve essential resources like water and soil.

Reduces your sugar intake: Heavily processed foods tend to have a higher sugar content than fruits, vegetables and other whole plant foods. Eliminating these foods from your diet reduces your sugar intake. High amounts of sugar have been linked to diabetes, heart disease, and other illnesses.

Healthier heart: Saturated fat is one of the main causes of high cholesterol, according to the American Heart Association. The amount of saturated fat is significantly reduced in diets without meat and dairy products. Eating less saturated fat also lowers the risk of heart disease and stroke.

A healthy way to lose weight: Some animal products, such as red meat and dairy products, are high in calories and fat. Eating less of these foods can result in weight loss, if that is your goal. Various studies have shown that vegan diets are the most effective in maintaining weight loss, compared to vegetarian or omnivorous diets.

Read more: Everything you need to know about a vegan diet, explained

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Is Veganuary Right For You?

You should commit to going vegan for the entire month of January if you think a plant-based diet is right for you, whether you’re looking to be more Earth-friendly or improve your health.

Nonetheless, if you are new to a vegan diet and participate in Veganuary, you will need to quit meat, cheese, fish, and other staple foods of animal origin. Cold turkey. It is not for everyone. Instead, consider trying a vegetarian diet first, and then slowly wean yourself off other animal products. Likewise, if cutting food doesn’t seem feasible or healthy to you, know that you can always try to increase the amount of plant foods you eat daily without going vegan.

But for some, a sharp pullback might be the push you’re looking for. If that sounds like your state of mind, then the 31 Day Challenge is for you.

How to join Veganuary 2022

If you decide to take the Veganuary challenge, you can visit the company’s website. Once invited, sign up with your email address (it’s free and you can unsubscribe at any time).

You can also participate in Veganuary independently without registering on the website. If you decide to sign up, you will receive free resources in your inbox, such as an electronic cookbook with delicious recipes, nutritional tips, daily emails offering encouragement and support, shopping tips and advice. restaurant recommendations – everything you need to be successful.

Then, for 31 days, try an all-plant diet.

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7 tips and tricks for new vegans

If you’re new to veganism, you’re on time – it’s more convenient than ever to avoid animal products these days. But you still need to plan to make sure you’re meeting your nutritional needs.

1. Plan your days

Plan your meals for the whole week and prepare your groceries in advance. If this is an entirely new diet for you, think about how much your daily routine might need to change. Also make sure you have some vegan snacks on hand.

2. Use technology to your advantage

One of the perks of going vegan today is that there are plenty of apps to make the transition easier. Check out HappyCow, Oh She Glows, Vegan Amino, and Veg Menu in the App Store and Google Play for tasty recipes and vegan restaurants near you.

3. Take one step at a time

Don’t feel like you have to go vegan overnight. Wean yourself one by one of your favorite animal products. Start with the simple changes first, then work your way more into the herbal diet.

4. Check your pantry

Starting a vegan diet doesn’t mean you have to start from scratch. You might even have vegan options in your fridge and pantry. Some common household foods that you may have include nuts, beans, lentils, fruit, rice, and pasta.

5. Find your favorite protein

As meat is out of the question, you will need to find a substitute for your protein. Some common proteins that vegans turn to are tofu, rice, grains, and beans. There is also a lot of imitation meat for sale.

6. Vitamin B-12 is a must

In plant-based diets, vitamin B-12 is often difficult to find. It is recommended that vegans make special efforts to meet their daily needs for B-12 (found in nutritional yeast and some grains). Otherwise, you can go for a vitamin B-12 supplement.

7. Milk is not the only way to get calcium

Don’t worry about running out of calcium if you are a heavy milk drinker. There are other foods high in calcium that do the same job. Foods high in calcium include tofu, white beans, broccoli, sweet potatoes, and plant-based yogurt.

Easy vegan meal ideas

Veganuary offers a lot of useful tips and information for those who are just starting a vegan diet. One of the best resources it offers are the easy-to-follow recipes for all meals throughout the day.

Breakfast

Breakfast

Having dinner

Snacks

Dessert

The information in this article is for educational and informational purposes only and is not intended for health or medical advice. Always consult a physician or other qualified healthcare professional with any questions you may have about a health problem or health goals.

About Keith Johnson

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