All it takes is three weeks of eating vegan before you start to feel positive effects. But it isn’t easy changing lifelong eating habits. Here’s all you need to know at the grocery store and in the kitchen.

Bonus: Read an excerpt of Kevin Gray’s Rise of the Power Vegan from our October 2010 issue (available now).

by Kevin Gray

-
-
I. First, the Ground Rules

• Obviously red meat, poultry, and fish are all off the menu. But also no eggs or dairy, which includes ice cream, cheese, butter, and even cream in your morning coffee. Eggs and milk are also common ingredients in pastas and bread. In fact, nearly all commercial baked goods have an ingredient that’s not vegan, so it’s usually best to steer clear.

• You’ll also need to start scouring labels for egg and milk derivatives like casein or whey, two popular health-food protein sources. They’re found in a lot of snack bars, fitness foods, and, of course, protein powder supplements.

• Don’t forget multivitamins: Gelatin isn’t vegan, so find pills with a vegan coating, as listed on the label.

II. What to Expect

Week One:

Your entire body will feel lighter, as the meat built up in your gut is literally forced out by the deluge of fiber from all the vegetables. You will also feel less sluggish. “You start to come out of this fog that many people have from eating heavy, fatty foods,” says Susan Levin, the director of nutrition education at the non-profit Physicians Committee for Responsible Medicine. “When you give up dairy, you immediately breathe easier.” You’ll also have to deal with cravings for things like cheese. Find an appropriate substitute, like soy cheese. Your taste buds will adjust within a week.