The easiest way to experience these health benefits is through gradual change:

1. Slowly cut out meat. This stage is actually several smaller stages. You might try starting with Meatless Mondays and then, over time, expanding to other days of the week. Another common idea is to start by cutting out red meat, and then poultry, then seafood, in gradual stages of a month or even six months. There is no rush — do it at the pace that feels good to you. Another important point is that, as you eliminate meat, don’t just fill it with starches (which don’t have that much nutrition). Try new foods, experiment with ethic recipes, and explore different nutrients as you make these changes.
2. Eliminate eggs. After you cut out red meat and poultry, you’ll be pescatarian (seafood). When you eliminate seafood, you’re vegetarian! If you’re eating eggs and dairy, that’s called a “lacto-ovo” vegetarian. You can then eliminate eggs — and no, they’re not cruelty-free. This is one of the easier stages, in my experience.
3. Cut out dairy. This tends to be harder for most people. Not because of milk (soymilk and almond milk are good alternatives that just take a few days to adjust to) … but because of cheese. I hear a lot of people say, “I can’t give up my cheese!” — and I empathize, as this was a sticking point for me too. It helps that there are better and better cheese alternatives these days (Daiya being a favorite of many). But for me, what made all the difference is not focusing on what I was giving up, but on the good things I could eat!
4. Eat whole, unprocessed foods. This is the phase that I’m in, and I wholly recommend it. You can go straight here if you have no problems changing your diet, but people eating the Standard American Diet will find it difficult, because the foods are very different than what most people eat. For example, most people in the U.S. don’t eat many vegetables, and find them distasteful, especially dark green leafy veggies, which are the best. I now love vegetables, and kale is my best friend. Most people dislike protein-rich plant foods like tempeh, tofu, seitan, and beans. Most people don’t eat raw nuts — they eat roasted and salted nuts. However, all of this can change over time, which is why I recommend that you move into this slowly. What exactly is this phase? See the next section for details.

What to Eat

So what do you eat when you’re on a plant-based diet that focuses on whole foods? Lots!

A few categories of foods to include regularly:

1. Beans and other protein. This means the regular kinds of beans, like lentils, black beans, kidney beans, pinto beans, garbanzo beans, etc. But it can also mean soybeans (edamame), tofu, tempeh, and seitan (protein from wheat, not good for gluten-intolerant people). It can also mean soymilk, soy yogurt, and the like, which are often fortified. Get organic, non-GMO soy.
2. Nuts and seeds. My favorites include raw almonds and walnuts, along with ground flaxseeds and chia seeds, and hemp seed protein powder. Almond milk is also good. And quinoa — it’s like a grain, but really a seed, and full of nutrition.
3. Good fats. Fats aren’t bad for you — you should just look to avoid saturated fats. Luckily, not many plant foods have saturated fats. Plants with good fats include avocados, nuts and seeds mentioned above, olive oil and canola oil.
4. Greens. This is one of the most important and nutritious group of all. Dark, leafy green veggies are awesome, and full of calcium, iron and a ton of vitamins. My favorites: kale, spinach, broccoli, collards. Eat lots of them daily! They also have very few calories, meaning they pack a ton of nutrition in a small caloric package.
5. Other fruits and veggies. Get a variety — I love berries of all kinds, figs, apples, citrus fruits, peaches, mangoes, bananas, pears, bell peppers, garlic, beets, celery, cauliflower … I could go on all day! Get lots of different colors.
6. Good starches. Starches are not bad for you — but ones that have little calories aren’t great. So find starches that give you lots of nutrition. Sweet potatoes, red potatoes, squash, brown rice, sprouted whole wheat, steel-cut oats, among others.
7. Some other healthy stuff. I love red wine, green tea, cinnamon, turmeric, spirulina and nutritional yeast.

OK, by now you might be overwhelmed by all of this. How do you put it together? It’s not that hard once you get used to it. Start learning some recipes that combine some of these foods into meals, and over time, you’ll have a few go-to meals that you love that are full of nutrition.

Some examples that I like (but don’t limit yourself to these!):

• Tofu scramble w/ veggies: some organic high-protein tofu crumbled and stir-fried with olive oil, garlic, diced carrots and tomatoes, spinach and mushrooms, and spiced with tamari, turmeric, sea salt and coarse black pepper.
• Steel-cut oats: cook some steel-cut oats, then add ground flaxseeds, raw nuts, berries, cinnamon.
• Stir-fry: Here’s my secret … you can make an endless combo of meals by cooking some garlic in olive oil, then cooking some veggies (carrots, bell peppers, mushrooms, etc.) and some protein (tofu, tempeh, seitan, etc.) and some greens (kale, broccoli, spinach, etc.) and some spices (turmeric or coconut milk or tamari & sesame oil, black pepper, salt).
• Veggie chili over quinoa: Black beans, kidney beans, pinto beans with olive oil, garlic, onions, tomatoes, bell pepper, diced kale, diced carrots, tomato sauce, chili powder, salt, pepper. Maybe some beer for flavor. Serve over quinoa or brown rice.
• One-pot meal: Quinoa, lentils, greens, olive oil, tempeh (or a bunch of other variations). Read Tynan’s post on cooking this all in one pot.
• Whole-wheat pasta: Serve with a sauce — some tomato sauce with olive oil, garlic, onions, bell peppers, diced kale and carrots, diced tomatoes, fresh basil, oregano.
• Big-ass Salad: Start with a bed of kale & spinach, throw on other veggies such as carrots, mushrooms, cauliflower, snow peas, green beans, tomatoes … then some beans, nuts and/or seeds … top with avocado. Mix balsamic vinegar and olive oil, or red wine vinegar and olive oil, sprinkle on the salad. Yum.
• Smoothies: Blend some almond or soy milk with frozen berries, greens, ground chia or flaxseeds, hemp or spirulina protein powder. Lots of nutrition in one drink!
• Snacks: I often snack on fruits and berries, raw almonds or walnuts, carrots with hummus.
• Drinks: I tend to drink water all day, some coffee (without sugar) in the morning, tea in the afternoon, and red wine in the evening.

My Food Journal: If you’d like to see my food journal (admittedly not always perfectly healthy), I’ve started one that you can see here.

Frequently Asked Questions

I’ll add to this section as questions come in, though obviously I can’t answer everything.

Q: Isn’t it hard to get protein on a vegan diet?

A: Not really, as long as you eat a variety of whole foods, and not a bunch of processed flours and sugars (the white kind that has little nutrition). There is protein in vegetables and grains, and even more in beans, nuts and seeds. I often eat protein-rich plant foods like tempeh, tofu, seitan, edamame, black beans, lentils, quinoa, soymilk, and raw nuts. Read more here.

Q: What about calcium or iron or B12?

A: Again, it’s not difficult at all. I’ve calculated the iron and calcium in my diet at various times, and as long as I’m mostly eating whole foods, it’s really easy. Nuts and green veggies are your best friends, but there’s also calcium-fortified soymilk and tofu and the like. Eat some kale, quinoa, raw nuts, various seeds, broccoli, tofu or tempeh … it’s not difficult. Vitamin B12 is a bit more difficult to get from regular plants, as the main source of B12 is usually animal products — including eggs and dairy. But actually, vegans have figured this out, and now if you drink fortified soymilk or almond milk, or use nutritional yeast or a few other good sources like that, you will have no worries. More reading on iron, calcium and B12 for vegans.

Q: Isn’t soy bad for you?

A: No. That’s a myth. I would stick to organic, non-GMO soy, but actually soy is a very healthy source of protein and other nutrients, and has been eaten by very healthy people for thousands of years. More info here.

Q: I follow the Paleo diet and believe this is how humans are meant to eat.

A: Well, if you’re eating unprocessed foods and have cut out white flours and sugars and deep-fried foods, you’re probably healthier than the average American. I admire the Paleo crowd that focuses on whole foods and that eats lots of veggies and nuts and seeds, but when it’s just an excuse to eat lots of meat, it’s not as healthy. It’s also not true that hunter-gatherer societies ate mostly meat — the crowd that believes this has made a flawed review of contemporary hunter-gatherers. Most traditional societies eat, and have pretty much always eaten, mostly plants, including lots of starches — respected anthropologists such as Nathanial Dominy, PhD, from Dartmouth College say that the idea of hunter-gatherers eating mostly meat is a myth. Also read this. I’d also warn against low-carb, high-protein diets over the long run — in the short term, you’ll see weight loss, but in the long run they’ve been shown to increase cardiovascular disease (from June 21, 2012 issue of British Medical Journal).

Q: It sounds difficult and complicated.

A: Actually it’s very simple — you just learn to eat a variety of plants. It does mean learning some new meals, but instead of seeing that as a hardship, think of it as something fun to learn. If you slowly change your eating patterns, it’s not hard at all. Be flexible and don’t be too strict — you’ll find that it’s much easier if you allow yourself an occasional meal with animal products, especially in the first 6-12 months.

Q: What about fake meats and cheeses?

A: There’s nothing wrong with giving them a try now and then when you’re having a craving for something, but in all honesty you don’t need them. They’re more expensive and less healthy. Basically, they’re convenience foods.

Q: What if I’m allergic to soy or gluten or nuts?

A: It’s still possible to get all the nutrition you need from a plant-based diets without a specific kind of food (like gluten or soy), from what I understand. More here.

Q: It sounds expensive.

A: Actually it can be a lot less expensive, if you stay away from the vegan convenience foods (which are fine on occasion). Meat is more expensive than beans or tofu, for example. While fresh, organic veggies can cost a bit, you should get these in your diet even if you eat meat — and in the long run, you’ll save much more on medical bills.

Q: There’s no way I’ll give up (eggs, cheese, ice cream, etc.)!

A: Well, you don’t have to. If you want to eat mostly plants but also eggs and cheese, that’s much better than eating meat. But there are cheese substitutes you can try, and vegan ice cream, and in the long run, you might find that giving these things up isn’t as difficult as you think.

Q: What about eating out at restaurants or social gatherings?

A: I’d recommend you take it slowly at first, and eat mostly plants at home, and be more liberal when you eat out, for a little while. You don’t want to make this too difficult on yourself. But actually, once you learn some simple strategies, it’s not that hard to find vegan food in restaurants — some are easier than others, and sites like Happy Cow make it easy to find veg-friendly restaurants in your area. As for eating at friends’ and families’ houses, I’ve learned to offer to bring one or two vegan dishes, and it’s not usually a problem.

Q: What if my family and friends don’t support this change?

A: It’s best if you don’t start preaching — people don’t like it. This article might seem like a violation of that, but actually I rarely push veganism on this site, and when I do it’s only as a way to show others a healthy and compassionate alternative. Remember that those around you probably don’t know much about veganism, and are likely to react defensively. Take the opportunity, when they bring up the topic, to share what you’re learning, and the concerns you yourself had when you first learned about it. Show them some great vegan food. Share this guide with them. And always be patient.

Protein shakes pack a muscle-building punch.

I’ve gone from obese to overweight to normal weight to pretty fit, in the last decade, and I’m sometimes asked what someone should eat if they want to lose fat.

I’ve tried many diets: Atkins, Mediterranean, South Beach, Paleo, Vegan, and a handful of others. I’ve created my own meal plans, I’ve tracked calories, I’ve done intermittent fasting.

And I’ve come to the conclusion that while calories do matter for fat loss, the easiest thing to do is to focus on a handful of high-quality foods, especially vegetables, and to avoid eating too much of other kinds of foods.

I should note that this is what works for me — what works for your body might be different. I can eat soy and gluten and nuts without problems, and avoid meat for reasons of compassion, but I don’t expect that everyone is the same as me. Experiment to find what works for you.

High-Quality Foods

Here are the high-quality foods that have helped me lose fat:

• Non-starchy veggies: These are the king, and I can eat an unlimited amount of these and only get healthier. Green vegetables are best, but red and orange and yellows are great too.
• Protein: I opt for vegan protein like tempeh, seitan, tofu and beans (mostly for reasons of compassion), but of course if you don’t care about the compassion reasoning, fish and poultry and smaller amounts of red meat will work too.
• Fruits: I eat these as snacks. Carrots work well too. I love berries, apples, stone fruit (peaches, plums, etc.), tropical fruit.
• Beans: This is actually under the protein category, but beans of all kinds are so good for you.
• Fats: I enjoy modest amounts of olive and canola oil, coconut milk, avocados, ground flaxseed.

I also eat lesser amounts of whole grains (not flour, just the whole grain) and nuts (which are great for you but dense in calories) and starchy veggies. And a glass of red wine at night.

Low-Quality Foods

The lower-quality foods to eat less of — more as treats than everyday items:

• Flour-based stuff: Breads, pastries, cereals, pastas. These are not bad for you (in moderation) but don’t have lots of nutrition nor do they help the fat loss.
• Sugar: It’s in everything. Sodas, coffee drinks, sweets, cereals, sauces. I’m not afraid of sugar, but it’s definitely something to do in moderation, as an occasional treat, not an everyday staple.
• Beer: I love beer, especially craft beer. But it definitely doesn’t help the belly. So I drink it on social occasions, about once or twice a month.
• Fried foods: While I’m not afraid of fried stuff, I know it’s not helpful for fat loss. So I do stir-fried dishes mostly, but also things like chili, baked stuff, fresh food.
• Other starchy stuff: White rice, white potatoes — not bad for you, but not full of nutrition.
• Processed meats: I don’t eat them all, as a vegan, but I’d stay away from them even if I weren’t. Full of fats and salts and nitrates.
• Prepared foods: Not evil, but definitely more expensive and full of fat and salt and sugar, without lots of nutrition. Think of things in the frozen foods section (other than frozen veggies) or that come in cans or boxes.

You’ll notice that these things make up the majority of most people’s diet. This is why people have a hard time losing fat.

What a High-Quality Diet Looks Like

How do we put all this together into a daily diet? There are lots of ways, but here are some examples:

• Example 1: Breakfast of scrambled tofu with veggies, lunch of tempeh & veggie stir-fry (with or without a bit of brown rice), snack of some fruit or carrots, maybe a protein smoothie if you work out, dinner of the stir-fry again, a glass of red wine in the evening.
• Example 2: Breakfast of steel-cut oats with berries & nuts, lunch of veggie chili, snack of apples and almond butter, a cup of green tea in the afternoon, dinner of chili again, glass of red wine.
• Example 3: Have some fruits and nuts for a light breakfast, workout and have a protein shake, have a seitan with kale, mushroom, spinach stir-fry for lunch, another protein shake with fruit in the afternoon, cup of green tea, the seitan & veggies for dinner, glass of red wine.
• Example 4: Oats, nuts, berries in soymilk for breakfast, then lentil curry for lunch and dinner, with carrots and hummus for a snack. Oolong tea after dinner.

There are an incredible amount of recipes online, and finding and trying them is most of the fun!

I tend to cook a big batch of food (the seitan or tempeh stir-fry with lots of greens is my go-to meal at the moment) and eat it for 3-4 days for lunch and dinner. This saves on cooking time.

Does this mean you can never have sweets or breads or French fries? No. I don’t believe in demonizing foods or being afraid of them … but I also believe that too much of those foods will stall any fat loss. So treat them as treats, to be enjoyed once in awhile but not necessarily daily. You can find enjoyment of life out of healthy foods and other activities, not junk foods.

Workouts for Fat Loss

The diet has been the most important factor for fat loss for me, but I combine it with exercise to get super healthy.

Here’s what works for me:

1. Strength training: Doing strength training helps you lose fat without losing muscle, and maybe even gain a bit of muscle, and it gets you strong and feeling empowered and confident. This is important for both men and women. I recommend starting with bodyweight exercises like pushups, bodyweight squats, lunges, and pullups. When you get good at those, add some weights. Barbell training is my favorite (especially squats and deadlifts).
2. Cardio: People who are into strength training often seem to hate cardio, but I think it’s a great combo with strength training. It gets your heart healthy, you burn some extra calories (don’t make up for it by eating more), and you get in better shape generally. I love running and hiking, but if you like to swim or bike, do that.
3. Sports: Do something you enjoy, like basketball, soccer, rugby, rock climbing, mountain biking, skiing, surfing.

A combo of these three, combined with a diet that’s mostly protein, veggies, fruits, with some whole grains and healthy fats, with some tea and a glass of wine … it has worked miracles for me. I hope it does for you.