Coming out of a Low Fat Vegan Diet

Coming out of a low-fat vegan diet can be tricky. If you don’t plan it well and take into account the additional calories and fat you are putting back into your diet, you could gain a lot more weight than anticipated. Also, jumping right in to eating meat, dairy products and eggs could make you sick if you haven’t had them in a long time.


Going back to an omnivorous diet will be a major lifestyle change. Incorporating meat, dairy products and eggs back into your diet will take some time because your body will need to adjust to digesting these foods again. If you are careful in choosing which foods to begin eating again, and how much, you should be able to get back into an omnivorous diet with relative ease.


Start Slowly

If you’ve been a vegan for several months or years, you don’t want to run out right now and enjoy a big steak dinner. Your body needs some time to adjust to the changes you are making. 


Start with adding diary products into your diet. Unless you are lactose intolerant, dairy products will likely be the easiest for your body to digest. Start with drinking a glass of milk in the mornings or adding it to your cereal. You could start eating yogurt with your lunch or have string cheese as a midday snack.


After you feel your body is comfortable with the dairy products, you can begin incorporating eggs and meat. Again, take it slowly. 


Calorie and Fat Count

Because you want to maintain your weight or even continue to lose weight, you will want to make sure you are not adding too many calories to your daily intake. You still want to remain healthy, so continue to check the calories, fat content and sugar content of the foods you choose to eat. 


Here are some of your options:

  • The 1 percent or non-fat milk will not only keep the fat content down, but also make it easier for your body to digest.
  • Check yogurt labels and make sure you are getting low-fat and low-sugar ones. Those tasty whipped yogurts have about 40 grams of sugar in them, which will turn into stored energy quickly.
  • White cheeses are lower in fat than yellow cheeses. Goat cheese is lower in fat and calories than cow’s milk cheese. There are also many reduced-fat cheeses on the market that you can use in your dishes.
  • Use egg whites for cooking and baking. 
  • Be diligent in your search for lower-fat meats. Fish, chicken and turkey are good choices, but you can also locate many low-fat options for pork and beef. Check the meat to be sure that most of the fat has been trimmed. Baking or grilling meats, rather than frying them, and draining excess fat after cooking will help keep the fat levels down as well.

Coming out of a vegan diet doesn’t have to be difficult. Continue to make meal plans and be sure to take added calories and fat into account when you are making your plans. Soon you will be able to incorporate dairy products, eggs and meat back into your diet and remain healthy as well.


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