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The vegan diet completely excludes animal products — meat, dairy, eggs, fish, honey — and is based exclusively on plant foods.
It is different from the vegetarian diet (which sometimes allows dairy and eggs), being the strictest formHerbal nutrition.
In addition to health motivations, many choose veganism for reasons Ethical(animal rights) or Eco-friendly(low environmental impact).
What foods are allowed in the vegan diet? 🥗
Recommended:
- Fruits and vegetables of all types
- Whole grains (oats, quinoa, brown rice, whole wheat)
- Legumes (chickpeas, lentils, beans, peas)
- Nuts, hazelnuts and seeds
- Vegetable alternatives (almond milk, oats, soy, vegan cheese, coconut/soy based yogurts)
- Healthy oils (olive, avocado, coconut)
To avoid:
- Any animal products: meat, fish, eggs, dairy, honey
- Ultra-processed “vegan” products (industrial vegan burgers, vegan sweets full of sugar and additives) — although allowed, they are not recommended in excess
Reported benefits ✅
- Swallow Reduces cardiovascular riskby lowering cholesterol and blood pressure
- ⚖️ Helps with slimming and maintaining weight(if well planned)
- 🌿 Decreases inflammationand supports digestive health thanks to its high fiber intake
- 🌎 It has less impact on the environment
Risks and Disadvantages ⚠️
- ❌ Potential deficiencies of vitamin B12, iron, zinc, omega-3, calcium
- ❌ Requires Careful supplementation(especially B12 and D3)
- ❌ Protein intake may be insufficient if legumes and cereals are not properly combined
- ❌ Can be difficult to respect in social contexts (restaurants, events)
Who is it recommended for?
- People who want a lifestyle Ethical and sustainable
- Those with cardiovascular risk or cholesterol problems
- People with difficult digestion of animal protein
It is not ideal for growing children, pregnant women or performance athletes without careful and additional planning.
For how long can it be held? ⏳
- Indefinite— many adopt it as lifestylepermanently.
- But it requires regular medical monitoring and supplements.
Vegan diet and sport 🏋️ ♂️
- Vegan athletes can perform great, but they need to pay attention to protein (tofu, tempeh, seitan, vegan protein powders).
- Intense physical exertion requires planning → correct combinations of amino acids (rice + lentils, hummus + whole grain bread, etc.).
Vegan diet and intermittent fasting ⏳🥗
- Combines well with intermittent fasting, especially due to the large volume of satiating, but low-calorie foods.
- It can help control weight, but attention should be paid to protein and micronutrient intakein the food window.
Do you want to know which diet suits you? Take the Free Questionnaire here!
How do I get my protein if I'm vegan?
From legumes, tofu, tempeh, seitan, nuts, seeds and vegetable protein powders.
Can I go vegan overnight?
Yes, but a gradual transition is recommended to avoid nutritional imbalances and digestive problems.
Can I go on a vegan diet and increase muscle mass?
Yes, with proper planning and supplementation — there are top vegan bodybuilders.
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