- How Long?
- Follow the program for 22 days, because it takes 21 days to make or break a habit.
- What to Eat?
- Your meals should be made up of these components: 80 percent carbs, 10 percent fat, and 10 percent protein.
- Always choose plants over processed foods.
- No meat allowed, not poultry, not fish, nothing, for the entire 22 days.
- No dairy is allowed. This includes cream if the coffee, butter, milk in the cereal, etc.
- No processed sugar allowed. If you want to sweeten something, use sugar or agave syrup.
- Make sure you get enough iron, B12, and protein—about 33 milligrams of iron every day for premenopausal women and about 14 grams every day for men and postmenopausal women, 2.4 micrograms of B12 per day, and 46 grams of protein per day for women and 56 grams for men.
- How Much to Eat?
- Eat three meals every day. It’s up to you whether you snack or not.
- Don’t worry about counting calories.
- Eat until 80 percent full, then stop.
- Plan Ahead for Success
- Stock your kitchen with vegan foods.
- Keep vegan snacks with you.
- Always pack lunch.
- Check menus online ahead of time.
- Remember that vegan foods are all around you.
- Eat a little something before attending social events.
- Other
- Exercise for 30 minutes per day.
- Drink tons of water.
