vegan diet for a very physically active female

Question
first off, please don't take our exchange as me offending you and other vegans. i am posting questions absolutely just for information because i want to switch to a vegan/vegetarian lifestyle.

i have been raised in an omnivorous family but for ethical reasons, i would like to switch to a life not in any way consuming animal products. i know no relative nor friend who has this lifestyle so i've realized that it will be tough. can you give me tips on how to start?

i might just start being a vegetarian and work my way into being a vegan in a year or 2. my main concern is switching on a vegetarian diet when i am a very physically-active person. i'm 20, 5'3", 116lbs, and i play basketball and table tennis for fun, while doing some dancing as a parttime job. soon, i will be dropping basketball and TT because i'm taking the job of teaching dance fulltime in a studio. coaches have told me i can't cut meat from my diet because i need all those protein so my body recuperates fast. i also eat a lot (it feels as if my mouth gets bored so i have to constantly eat something maybe every 30 minutes) so it would be nice if you can give me something i can eat to take the place of chocolates, fish sticks, and eggs which i usually eat in those quick needs.

here are some additional information you may want to use: i am an insomniac (though not in a severe case); i'm simple (i've never gone to a spa or had any type of toxin cleasing drink, etc); i live in a tropical country and i get hot very easily

i'm not the most disciplined girl in the world, but i do hope i can pursue and maintain this vegan lifestyle that has been directly (but nor personally) introduced to me very invitingly by actress emily deschanel

thanks so much, Ms. Amirah Bellamy :)

Answer
Hi Amber,

First of all congratulations to you on deciding to pursue a vegan diet!  I too, was raised in an omnivorous household so I definitely understand the challenges associated with that.  However, transitioning to a vegan diet is actually a lot easier than you think.  The first thing that you have to do is change the way you think about food.  I say this because you will first have to throw out those beliefs that a vegan diet will not be filling enough or offer you the nutrients that your body requires and other such myths.  

The next step involves your gradually limiting your intake of meat dishes.  You can go about this in several ways such as a meatout where you choose 1 or 2 days out of the week (adding more days as time goes on) to be meat-free.  You might also try holding the meat on dishes that generally have meat like having spaghetti sauce without the meat.  You can try plant-based meat replacers till you overcome the meat addiction such as substituting a veggie burger for a beef or turkey burger. You can have a meal comprised of several veggie sides. You can eliminate one meat at a time.  You can increase your intake of fruits and veggies while decreasing your meat intake. Then, if you really aren't creative or disciplined enough there is always the option of purchasing a vegan or vegetarian meal plan which can serve as your day-to-day guide.  Essentially, you'll find that there are lots of creative ways to gradually make the change.  If you make the change first mentally and then gradually actively make the necessary changes in no time you'll be a vegan!!

If you want to start out vegetarian and work your way toward veganism, you will not be alone.  Many of us start off that way, myself included.  Veganism is an evolutionary journey that is personal to you and your needs.  There's no one size fits all way to approach this.  Try on a few strategies and see which one fits you best then go for it!  

Finally, it sounds like you're concerned that a vegan diet may not offer you enough calories given your high activity level, but rest assured that will not be the case.  There are several vegan professional, world-class athletes such as Carl Lewis and Brendan Brazier who do just fine and in fact proclaim that the vegan diet is what enhanced their athletic performance.  

Also, the notion that a vegan diet does not provide enough protein is one of the biggest myths floating around out there.  In fact, a vegan diet is rich in protein and from a variety of plant-based sources such as lentils, nuts, quinoa, spirulina, spinach, broccoli, and seeds such as flax, sunflower and pumpkin and many more plant based sources.

Just focus on giving it your best shot and you'll be fine.  Don't beat yourself up if you fall off the wagon a few times during the initial stages.  That is completely normal and happens to the best of us, myself included.  You've already taken a MAJOR step just by making the decision so for that I am REALLY proud of you and have all the confidence that you will make the transition with flying colors!

Warmest regards,
Amirah

Amirah Bellamy is a Vegan Coach, Vegan Fitness Meal Planning Expert, and Author.  To learn more about her fabulous Vegetarian Meal Plans, purchase her infamous eBook 揟he 50?Book That抯 Hotter Than 50 Cent,?or INSTANTLY grab her FREE Vegetarian Starter Kit go to www.AmirahBFit.com

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