Home → Articles → How to become a vegetarian without harm: the path to natural harmony

“As for my nutrition, I have reached the ideal (of course, this is not the same for everyone): I
have never felt so cheerful, young and efficient.
[..] And meat - even meat broth - is a poison to me: I suffer for several days when I eat
in the city in some restaurant ... And
my herbal broths, olives, nuts and salads restore me with incredible speed.
— Ilya Repin, 1910

Despite the fact that in recent years vegetarianism has become increasingly popular for various reasons and in different segments of the population, the process of changing the diet itself seems difficult for any person. And this is natural - after all, food preferences and habits are formed throughout life ... But what really gets in the way: weak arguments in favor of vegetarianism? Unable to find suitable products? Ordinary fear of the unknown? Objective difficulties or lack of information? The article is based on facts, as well as my own experience (“experience” of vegetarianism at the time of writing the article is 4 years) and information from people who have been vegetarians for a longer time (both 10 and 15 years) or have become so recently.

Why does it [seem] difficult to become a vegetarian?

Everyone has their own reasons for becoming a vegetarian. The most popular of them are the ethical attitude towards living beings, the desire to live in harmony with oneself and the world, health, and ecology. We wrote more about them in the article “ Vegetarianism as a choice of Life! ". People who choose such a diet (often not only a diet, but also a lifestyle) also differ markedly: they are young people, spiritual seekers, the elderly, and many others. The fact that the number of vegans and vegetarians has been on the rise in recent decades and especially in recent years* is itself evidence that the pros are stronger. What is stopping others?

A significant influence on those who doubt is the fear of the unknown. Any change in life - especially if it affects some fundamental components, and food, of course, belongs to those - not only pleases with the prospects, but also frightens. It is well known from psychology that if a person is not satisfied with at least something in his life, then sometimes it is necessary to leave his comfort zone - otherwise he simply will not learn new things: nothing will change, and discontent will accumulate. The saying is well known: “If a person does not want to do something, he looks for excuses, if he wants, he looks for ways.” Thus, there is no escape from fear, but if the argument is strong, then it will be overcome.

The most popular logical arguments preventing the transition to vegetarianism in the countries of the post-Soviet space are:

1. "It can be harmful to health."
2. “It will be difficult for me to eat: find suitable food on the streets and in cafes, buy vegetables / fruits in the winter.”

1. Medicine and health

Health with a vegetarian (and especially vegan) diet has been discussed for a long time both in scientific circles and among ordinary people. Unfortunately, most doctors in the countries of the former USSR adhere to the outdated opinion that a person must eat meat to maintain health. They are directly contradicted, for example, by the position of the American Dietetic Association, which states that “ a well-planned vegetarian diet , including fully vegetarian and vegan diets, is healthy and adequate in nutrients ” (this position was confirmed by the organization’s nutritionists at the end of 2016 years) . The article “China Study for Vegetarianism ” presents the results of a large-scale study in China that correlated people's diet with deadly diseases (cancer, diabetes, and others).

For me personally, the decisive factor was that in the world and among my acquaintances there are countless examples of people who for many years do not eat meat, fish and eggs (and sometimes dairy products), not only remaining completely healthy ( which is confirmed by doctors), but also recommending such food for others.

2. Availability of food

The second logical reason is due to habits and environment. The complete absence of vegetarian and vegan options in the cafe menu is more of a far-fetched problem than a real situation, not only in Europe and Asia, but also in the post-Soviet space. Even in the most “neglected” cases, you can find and order a simple vegetable salad and some side dish. To verify this, conduct the following experiment: select possible vegetarian options in places where you like / have to go, and evaluate the possibility of such food.

Similarly, with products in stores: even in the cold season, the diet is not limited to meat and fish - it also contains vegetables, fruits, cereals, etc., which are easy to find on the shelves. There are, of course, exceptions - difficult transport accessibility to some places of residence. But don't classify your home as one without doing a simple analysis: Do your stores stock vegetarian products during the cold season? Vegetarians you know can find food in winter and live comfortably at the same time? Civilization has long reached such a level of development that plant products are available constantly and everywhere . The main "seasonal" issue is not the availability of any products, but their ratio on our tables, which is well-established in culture.

How to become a vegetarian?

Doing your own research on medical issues and food availability in your area will reveal whether this is a real problem on the road to vegetarianism or a result of a lack of awareness. What to do if you decide to try changing your diet? The plan below will help you take a broader view of this issue and take concrete actions.

1. Recognize the need.

• You should start your vegetarian path with an understanding of why you need it. Then the whole process will become softer and more natural for the body. If you "simply" refuse the products of murder, without thinking about why you are doing it - be sure that over time the mind will definitely begin to ask questions that may remain unanswered. This will lead to confusion, which will indirectly or directly cause severe stress on the entire body on a psychological and physiological level.
• Create and develop an intention (how to do this - read the next paragraph) .
• Ask yourself questions: Why do I need this? Why now? Am I sure that this is really my path?

2. Look around and prepare.

• Make sure that vegetarian food and the availability of appropriate products is not such a big problem. Evaluate their availability in nearby shops and cafes, at business lunches or the possibility of cooking at home (this is the best option, but it is associated with understandable difficulties) .
• Think over your diet in such a way that it has enough of all the necessary nutrients (including proteins, iron, various trace elements).
• The example of other vegetarians can be of great help : observe them and feel free to ask questions.
• Read books on topics that interest you (spiritual literature, medical facts, environmental studies...), watch feature films and documentaries on the subject, get acquainted with the variety of vegetarian recipes.

3. Change your diet gradually.

• Do not rush to extremes: becoming a vegetarian (especially a vegan or a raw foodist) in one day, tritely deleting the main part of the dishes from the daily diet, is a huge surprise and burden for the body.
  • Start by giving up the heaviest food: fast food, processed foods, foods with carcinogens, GMOs and other harmful additives.
  • Then organize yourself days without meat (for starters, for example, once a week ).
  • After that, give up on a permanent basis from fried red meat, after some time - all meat (including chicken).
  • Later - from seafood.
  • … and so on: eggs, dairy products, etc. — depending on the goals pursued.
  • To ensure that the products you buy meet your current requirements, learn how to check their composition , as well as find out about the origin of ingredients you do not know.
• There is no need to radically change your life right away - let the body know that you have begun this serious process with care for it . Be sure to listen to yourself, your body, performance and overall condition.
• Remember that for the first time without meat, you will be more hungry: the microorganisms inside you are accustomed to a different diet and want to fill in the gap that seems to them. Over time, this will pass, there will be a pleasant lightness and a surge of strength.
• However, you should not overdo yourself either: if you feel an urgent need for something, do not bring the situation to the point of absurdity.

Try to stick to the golden mean (for each it is individual due to the constitution and other factors) - follow the goal, but do not "force" your body. Learn to distinguish what is really needed from unconscious habits and games of the mind.

Additional psychological support can be provided by the fact that you will tell about your changes and intentions to close people: relatives and friends. With a high probability, this will cheer you up and remind you of what was planned. However, keep in mind that "external pressure" has a downside: firstly, the reaction of different people is different (especially due to the prevailing negative stereotypes about vegetarians), and secondly, to take you away from your own feelings. Therefore, such a recommendation should be treated with caution.

4. Be moderate.

This paragraph develops and continues the previous one in the context of your further path:

• Do not be afraid to check your health with doctors - it is useful to do this, especially at first, even if it seems to you that there are no health problems. Wherein rely on facts (indicators of hemoglobin and important trace elements in the blood, objective norms, etc.) and remember that often the recommendations of doctors, not confirmed by such facts, may be due to personal worldview.
  • If some indicators have deteriorated, review your diet by adding foods with essential microelements (calcium, magnesium, zinc, copper, etc.) to it - all of them are found in sufficient quantity and quality (the ability to be absorbed) in plant foods.
  • Remember that your norms, in which the body feels good, may differ slightly from the generally accepted ones.
• Having achieved good and stable health on some kind of diet, do not jump over your head: make new changes in the diet gradually too.
• Be prepared for the reaction of others - more on this in the next chapter: "How to be a vegetarian?".

But becoming a vegetarian is really only a small part of the whole process...

How to BE a Vegetarian? ☺

You will have to fully answer this question yourself, but I would like to mention one consequence for which it is useful to be prepared. The fact is that the choice of a vegetarian (vegan or other similar) diet has a downside - the reaction of society. No matter how many understanding relatives, friends and acquaintances there are in your circle, no matter what the global trends and statements of celebrities and scientists are, there will always be people for whom the transition to vegetarianism is at best unusual, if not outrageous. This is expressed in jokes such as "vegetarianism is an ancient Native American word for a bad hunter"; demonstrative concern about the pain that tomatoes experience; questions about where you get essential amino acids, proteins, calcium and strength in general ... I think that any vegetarian can easily continue this list.

Such behavior is a natural reaction of people acting within their traditions and following different motives (and sometimes quite sincere ones). Do not be afraid to defend your choice, but do not show aggression . Unfortunately, the latter sometimes happens to novice vegetarians who want to convey their new sensations to the masses, but are faced with the critical views of the majority.

The best popularization of vegetarianism will be your personal example - a healthy person who does not blindly and aggressively impose his opinion, but respects the choice of everyone, even in his desire to make the world a better place.

If you have any questions or want to share your own experience , adding to the article, write comments - they will not go unnoticed! ☺

* Despite the apparent accuracy, statistics always, regardless of the results, generates controversy. Nevertheless, it allows us to at least somehow assess the "scale of the disaster." For example, here are the data for the United States: if in 2001 there were only 1% of vegetarians in the country, then in 2007 this figure rose to 3.2% of the adult population (about 7.3 million people), in 2011 - up to 5% (about 16 million people), and in 2013 - up to 13% .

See also anekdotig:

• Article: Vegetarianism as a Life Choice! ".
• Article: " Where Vegans and Vegetarians Get Biologically Significant Elements ".
• Article: " The 'China Study' for Vegetarianism ".
• Article: “ Why and how does animal husbandry harm the environment? ".

• Photo-article: " Friendship without borders ".
• Video: " Cowspiracy - Documentary " .
• Video: " Making the Connection - Documentary ."
• Tip: " Organize a day without meat and animal products " (September 14, 2015)
• Newsletter: " US Dietitians: Vegetarian and Vegan Eating Healthy, Suitable for All, and More Green " (December 6, 2016)
• Newsletter: " World Health Organization recommends reducing consumption of red and processed meat " (October 27, 2015)