Making the switch to a vegan lifestyle is a profound choice that can lead to transformative changes within your body. From immediate benefits to more gradual improvements, embracing veganism has the potential to revolutionise your health in many ways.
Immediate benefits can include heightened energy and improved blood sugar control, followed by short-term gains like weight loss and clearer skin. Over time, a vegan lifestyle can lead to lower cholesterol, reduced cancer risk, and a significant drop in heart disease risk.
So let’s delve into the body changes after going vegan! Everyone’s bodies and journeys are different, but here is an indicative timeline:
Quick note before we dive in: I do believe that going vegan or at least mostly plant-based is a healthy shift. However I am not a doctor and this is not medical advice! Please embrace the change mindfully, ensuring a well-rounded, balanced diet to meet nutritional needs. Consider consulting healthcare professionals for personalised guidance, and remember, this holistic shift can bring not only physical but also mental well-being, if done gradually.
Increased energy levels
Going vegan often results in a quick surge of energy. The high intake of complex carbohydrates and antioxidants found in plant-based foods contributes to improved mood and vitality. Especially if this is a transition from the standard American diet (or standard British diet for that matter!) that is high in processed foods that provide an instant hit, but then leave us feeling sluggish.
Of course, you need to make sure you’re eating enough (as in total calories) and enough variety to experience these benefits. Especially as plant-based foods are less calorie dense than animal-based foods – which means that you could fill yourself up on kale and strawberries, and still feel hungry shortly after.
The key here is to listen to your body and aim to eat well-balanced meals that include carbs (e.g. bread, rice, veggies, fruit), protein (e.g. tofu, tempeh, legumes) and fats (e.g. avocado, nuts, olive oil). A lot of whole plant-foods are combinations of all the above, so you don’t need to obsess over macros, just make sure you’re eating different types of food.
Improved blood sugar control
Within days of going vegan, many individuals experience stabilised blood sugar levels. Plant-based diets, rich in fibre and low in refined sugars, can contribute to enhanced insulin sensitivity. The caveat here is that this is based on eating well-balanced meals, especially your first meal of the day. This is something I’ve been focusing on recently and it’s vastly improved how I feel, including my mood and ability to focus.
These [plant-based] diets also reduce the risk of developing metabolic syndrome and type 2 diabetes by about one half.
Kahleova et al., 2018
A vegan diet can be effective in managing and preventing type 2 diabetes. If this is a concern for you, look into resources specialising in this, such as Mastering Diabetes.
Reduced bloating
Bloating, a common discomfort, often diminishes rapidly on a vegan diet. The high-fibre content in plant-based foods aids digestion, preventing constipation and reducing bloating. This might take a bit of experimenting though; if you change your diet overnight, your body might fight back for a bit haha.
Like many things on this list, if this is an area of concern for you, it might be worth keeping a journal of the symptoms you experience along with the foods you eat. Then you’ve got data to take to a medical professional / to experiment with yourself.
Short-term changes (within weeks)
Weight loss
Individuals on plant-based diets tend to have lower body mass indexes (BMIs) and lower overall body fat percentages compared to omnivores. For many, weight loss is an early and noticeable outcome of veganism, especially if transitioning from a standard American diet.
The prescription of vegetarian diets reduces mean body weight, suggesting potential value for prevention and management of weight-related conditions.
Barnard et al., 2015
This is because plant-based foods are less calorie dense and contain more fibre, meaning that you’re probably eating fewer calories and eliminating more calories. Whole foods are also less addictive than processed foods – but there are also a lot of vegan versions now, so weight loss isn’t guaranteed “just” from going vegan.
If you need help or motivation in this department, I’d recommend the hefty evidence-based How Not Diet book by Dr Greger:
How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss
(Note: this blog post contains affiliate links to products I genuinely like. If you click a button or a link and make a purchase, I may earn a commission at no cost to you. Thank you for supporting my work!)
Clearer skin
The link between diet and skin health is well-established. Eliminating dairy and processed foods often leads to clearer skin. I’ve experienced this myself, as when I’ve made “exceptions” and eaten milk chocolate or real cheese, I’ve experienced breakouts in the following days, in ways that vegan chocolate or cheese wouldn’t cause.
I’ll add this here: life isn’t all or nothing. You don’t need to be 100% vegan 100% of the time. There’s no vegan police here, do what’s best for you!
Improved digestive health
Within weeks, the digestive system often undergoes positive changes on a vegan diet. Increased fibre intake promotes regular bowel movements and supports a healthy gut microbiome. Foods to favour to feel this effect even more so are legumes and fermented foods (e.g. sauerkraut, kimchi, vegan yoghurt, tempeh).
Medium-term changes (within a few months)
Lower cholesterol levels
Reduced intake of saturated fats, inherent in animal products, contributes to lower cholesterol levels. Plant-based diets are effective in lowering total cholesterol and LDL cholesterol. I love this motivating clip from Game Changers (also strongly recommend the film!):
Reduced cancer risk
While the relationship between diet and cancer is complex, adopting a vegan lifestyle may contribute to a lower risk of certain cancers.
Vegan diet conferred a significant reduced risk (−15%) of incidence from total cancer.
Dinu et al., 2017
If you want to read more about this, I strongly recommend another Dr Greger book:
How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease
Long-term changes (over a year)
Heart disease risk reduction
Over the long term, a vegan diet can significantly reduce the risk of heart disease, as observed in various studies.
Evidence suggests that plant-based diets may reduce the risk of coronary heart disease events by an estimated 40% and the risk of cerebral vascular disease events by 29%.
Kahleova et al., 2018
If you’re interested in the details, I’d again recommend How Not To Die as Dr Greger actually cites all the studies he references. Vegan health documentaries touch on this too, such as Forks Over Knives.
Hormonal changes
Hormonal fluctuations can occur with any dietary changes. Some studies discuss how plant-based diets may influence hormones, potentially leading to improved hormonal balance.
I’m currently looking into this quite a bit after realising that I have premenstrual dysphoric disorder (a more severe version of premenstrual syndrome, aka PMS). I’m reading these books, but I’m only at the very beginning, so I can’t recommend them yet, but it might be worth checking out if hormonal health is something you’re interested in:
Changes in body odour
Less discussed but noteworthy, some individuals report changes in body odour after transitioning to a vegan diet. Dietary patterns have been found to influence body odour. I think I’ve heard rumours of “meat sweats”, so I guess this is the opposite haha.
Considerations and challenges
Not consuming enough of certain nutrients
While a vegan diet offers numerous health benefits, it’s crucial to be mindful of potential nutritional gaps. Like all diets in our modern world, it is worth considering supplementing. The supplement I take covers all the essentials for vegans:
- Vitamin B12
- Vitamin D
- Iodine
- Selenium
Complement Essential offers a few more nutrients, like omega 3s, but is pricier. Whatever you go with, those are the nutrients worth looking into supplementing with (but again I’m not a doctor, so do double check this with a vegan-aware medical professional if you’ve got any doubts!).
Tiredness
Some individuals may experience fatigue initially as the body adjusts to a new dietary pattern. This adjustment period is normal, and energy levels typically stabilise.
If you’re concerned about this, maybe consider tracking what you’re eating in an app like Cronometer to check if you’re eating enough. I don’t normally advocate for counting calories, but this might be worth checking if you’re feeling abnormally tired!
Also make sure you break your overnight fast with a complete meal (with protein, fats and carbs) as well, to ensure you don’t start the day with a sugar spike that then leaves you feeling tired for the rest of the day.
Embracing a vegan lifestyle is a profound journey that brings about various positive changes in the body, ranging from immediate boosts in energy to long-term reductions in chronic disease risks. It’s essential to approach this transition mindfully, ensuring a balanced and well-rounded diet to meet nutritional needs. As with any significant dietary change, consulting with healthcare professionals or registered dietitians can provide personalised guidance, ensuring a smooth and healthful journey into veganism.
Read next:
- Going vegan for beginners: a SMART guide to a healthy and compassionate lifestyle
- 6 tips to make healthy vegan food like a pro
References
Here is a list of academic papers if you’re feeling a bit nerdy haha:
- Barnard, N. D., Levin, S. M., & Yokoyama, Y. (2017). A systematic review and meta-analysis of changes in body weight in clinical trials of vegetarian diets. Journal of the Academy of Nutrition and Dietetics, 117(2), 210-212.
- Kahleova, H., Levin, S., & Barnard, N. (2018). Cardio-metabolic benefits of plant-based diets. Nutrients, 10(5), 567.
- Jenkins, D. J., Kendall, C. W., Popovich, D. G., Vidgen, E., Mehling, C. C., Vuksan, V., … & Josse, R. G. (2008). Effect of a very-high-fiber vegetable, fruit, and nut diet on serum lipids and colonic function. Metabolism, 57(10), 1446-1455.
- Huang, T., Yang, B., Zheng, J., Li, G., Wahlqvist, M. L., & Li, D. (2012). Cardiovascular disease mortality and cancer incidence in vegetarians: a meta-analysis and systematic review. Annals of Nutrition and Metabolism, 60(4), 233-240.
- Yokoyama, Y., Nishimura, K., Barnard, N. D., Takegami, M., & Watanabe, M. (2017). Vegetarian diets and blood pressure: a meta-analysis. JAMA Internal Medicine, 177(11), 1383-1391.
- Dinu, M., Abbate, R., Gensini, G. F., Casini, A., & Sofi, F. (2017). Vegetarian, vegan diets and multiple health outcomes: a systematic review with meta-analysis of observational studies. Critical Reviews in Food Science and Nutrition, 57(17), 3640-3649.
- Tuso, P. J., Ismail, M. H., Ha, B. P., & Bartolotto, C. (2013). Nutritional update for physicians: plant-based diets. The Permanente Journal, 17(2), 61.
- Vang, A., Singh, P. N., Lee, J. W., Haddad, E. H., & Brinegar, C. H. (2008). Meats, processed meats, obesity, weight gain and occurrence of diabetes among adults: findings from Adventist Health Studies. Annals of Nutrition and Metabolism, 52(2), 96-104.
- Melina, V., Craig, W., & Levin, S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970-1980.
