Vegan Diet: The Most Important Information

Veganism is a philosophy of life that has been gaining ground in recent years, and the vegan diet is undoubtedly one of the most successful food trends. The reasons for giving up food of animal origin are diverse and, to some extent, individual. Often those who care about animal welfare and their own, others do it for environmental reasons. We wondered what it means to eat vegan and how this type of diet affects muscle development and weight loss. 

Vegan Diet: What Is It About?

The renunciation of all products of animal origin characterizes the vegan diet. Specifically, it means that meat, eggs, dairy products and, in general, products that in one way or another derive from animals are eliminated from food. Usually, this change is dictated by ethical reasons or environmental impact. The vegan diet can be considered a manifestation of veganism, which indicates the general rejection of animal products. This also includes, for example, wearing clothing of animal origin.

Vegan Meal Plan

Want to eat more vegan food? No problem! We provide a 7-day meal plan with many recipes that fit into a plant-based diet. You’ll find inspiration here whether you want to go vegan or eat vegan occasionally.

Vegan Diet: What To Pay Attention To

We recommend following a balanced and varied diet to cover your nutritional needs. Those who follow a vegan diet must pay particular attention to taking certain nutrients that you find listed below.

Vitamin D

The sun hormone is mainly found in fish rich in fat, so that vegan eaters can take vitamin D in a limited way through nutrition. The good news is that about 80% of the vitamin D our bodies need is absorbed through exposure to sunlight. In autumn and winter, it is important to have the level of vitamin D in the blood checked, but this also applies to non-vegans.

Vitamin B12 

Only products of animal origin contain sufficient amounts of vitamin B12. Vegans should, therefore, keep the level under control and supplement the diet with preparations to avoid a deficiency.

Omega 3

Omega 3 fatty acids are divided into ALA, EPA and DHA, the last two can be directly assimilated by the body, while ALA must first be transformed. EPA and DHA are found in foods such as salmon and herring, and vegetable sources, such as algae, are rarely part of our daily menu. If you follow a vegan diet, paying attention to taking sufficient doses is important.


Large amounts of iodine are found in fish, but vegan alternatives include seaweed and iodized salt.


With a balanced and well-studied vegan diet, you can meet the daily calcium requirement through green vegetables (cabbage, broccoli, spinach), calcium-rich mineral water and nuts.


The main sources of iron are red meat (beef and pork) and foods of vegetable origin, such as rolled oats, soybeans and blueberries. Again, if you follow a vegan diet, it is recommended to have your blood iron level checked.


Proteins are not only found in meat and dairy products but also foods such as cereals and legumes, and you must take them in sufficient quantities: they should represent between 15% and 25% of total energy. In the case of intensive workouts, however, the requirement increases, and we advise you to take 1.3 /1.5 g of protein for each kilogram of weight.

Also Read: How To Train At Home: Fitness Tips And Exercises


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