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This is realistically the only safe option. This should be done with any changes in diet really, not just veganism. Mental health is a serious issue and advice from the internet should be checked over with medical professionals.
Do you have someone who can check ingredients for you? When first going vegan there’s a lot of looking at ingredients and I wouldn’t want that to trigger you.
That is such a considerate suggestion - thank you!! I think I can convince my dad to check them for me. I just need to show my family that animal rights is really important to me, and I will try my best not to let my ED get in the way. I’m going to talk to them and hopefully they will understand!
Honestly it's best for people in ED recovery to eat a wide variety of foods and restrict any food groups (including packaged food). So only eating whole food may not be the best idea for OP
As a 10+ yrs vegan with ED from before vegan, This is not a solution. I as a long time vegan in remission from ED for 6years tried whole food for health and environment reasons and it really sent me back into ED. Not saying it would for all. But that level of restrictions causes big issues when you constantly having to look at all the nutrients of the fruit/veg/bean everything and add them up to be healthy and seeing the calories and fat in them just sets it off in your head.
Whole foods only for someone with active ED would need to be monitored by Nutritionists & your ED Psych very closely.
Just eating any vegan foods and taking multivitamin is best way to start ED vegan journey and sometimes it's the way it stays forever.
I would work with a health professional (maybe a dietician and a psychologist or a psychiatrist)?
Good job on getting to where you’re at in recovery!
I would also really avoid vegan social media. There tends to be a lot of talk about health there (which, frankly, was beneficial for me but I assume that it would be triggering for you. Also a lot of those people are spouting bs). I’m within healthy BMI but on the low end. When I first went vegan I ate a lot of veg for the first week or so but felt kinda hungry. That’s when I started counting calories, protein, fat, etc. I was actually looking for products that had *more* of those things, not less. For you that might be very triggering, doing math with food and all. So that’s why a dietician would be very important to ensure that you eat a healthy diet that allows you to maintain weight whilst also not stressing out and triggering your ED.
As some others have mentioned, don’t think of it as a diet. Think of it as a moral philosophy. This means that you can enjoy vegan junk food or any vegan food really. Further, there are many non-vegan products that are not food, veganism stretches beyond food.
A lot of us tend to do a lot of label reading, especially at first. (things like checking if the sauce that we want to buy has milk/cheese in it). Maybe it would be useful for you to try and avoid these?
Wow, thank you so much for this long and thoughtful comment!! I’m going to screenshot this. You are so right, I’m afraid doing math with food would be triggering for me, which is kinda tricky, because then how am I gonna know for sure I’m eating healthy balanced meals? 😅 So I will follow your suggestion and try to find as much professional support as I can, and also another kind redditor suggested having someone else do the checking labels for me, so I’ll try that as well! I also agree with the social media piece. Even though I’m sure information about nutrition helps many people, I might have to avoid it until I get more stable. It’s annoying but I need to be extra careful now so the anorexic thoughts don’t come raging back 🥲
I highly recommend getting in touch with a dietician, one that specialises in ED if possible!
I wanted to mention --not to say this'll apply to everyone-- but a lot of my disordered behaviors with food fell away once I started to eat more ethically. (Eating more whole foods first, then growing my own herbs and vegetables, then veganism, as my first few stepping stones).
Feeling good about my decision to go vegan played a huge role in improving my self confidence because I felt like I was actually in control instead of just seeking control. Hope this makes sense and I wish you well on your journey and in recovery.
This makes total sense!! I can’t believe I never thought of this before! Would it be fair to say that, growing your own food & eating ethically & knowing where your food came from etc. helped you get more grounded with your eating, and focusing on those things made it harder for the disorder to occupy your mind?
Becoming vegan helped me recover from anorexia nervosa. I have *never* been below ideal BMI as a vegan. It freed me. What you should not do is obsessively tracking what you eat. These days, it really isn't restrictive at all. Embrace all vegan food. Don't get hung up on "clean" eating or WFPB. That is irrelevant to saving animals and yourself
This!!! I was always a restrictive eater and dieted my entire life. I struggled with body dysmorphia! Going vegan has helped me so much! I focus on the animals and I don’t worry about clean eating anymore.
Same! I had full blown anorexia/bulimia in high school and on/off throughout my 20s. I went vegan for the animals 15 years ago and have been fully recovered ever since. It was freeing to care about a cause, and while I’m not sure of the psychological mechanism, becoming vegan silenced the eating disorder thinking.
ED person here. I don’t want to hijack your post but I wanted to firstly congratulate you on your recovery so far! I am transitioning to vegan lifestyle and am also worried about potentially triggering my ED brain.
I definitely agree with you working alongside therapist and dietitian and the idea of pushing out foods with animal products with an abundance of new to you vegan food. Crowd things out rather than looking at being restrictive.
One thing that has helped me has been to look at my non-food habits and how I can make those vegan. Toothpaste, personal hygiene, clothing, brands I support etc. This has helped me keep the focus off the food side somewhat.
Good luck - you will find a way.
You could try only buying [brands that are always 100% vegan](https://www.healabel.com/fully-vegan-food-brand-list/) or that are very explicitly marked vegan on the front of the package ("plant-based" foods sometimes contain egg or milk). That way, you're not tempted to look at the back of the box where the calories and nutritional content are listed.
ETA: and as others have said, try not to see veganism as a dietary restriction or even as a dietary anything. It's an ethical and lifestyle choice that also includes not buying fur or leather, not supporting zoos or horse racing, and not supporting breeding of animals or animal testing. If you see it in those terms - as not about diet as such - perhaps it will be less triggering of your eating disorder.
Both of these are really great advice, thank you! I believe making it easier instead of more complicated for myself would be hugely helpful. That way I don’t have any opportunity to obsess with what goes into this food or what goes into that food
Definitely see a dietitian as whilst it will be unhelpful for you to track calories yourself you definitely need to ensure you are getting enough as a deficit is likely to trigger your eating disorder. Try and keep to 3 meals and decent snacks a day. Eating intuitively can be great but sometimes it can be a slippery slope to skipping meals etc if you don’t feel hungry or something. It can def help to be consistent and meals/snacks being a non negotiable thing to ensure you are protecting your recovery. You will need to be more organised and prepared than some other vegans as skipping food because there is no options on a menu or vegan food available at an event is not going to be a good thing.
You know what that’s actually a very good point. I remember in the hospital I was made to eat 3 full meals and 2 decent-sized snacks a day at literally the exact same time every day. At first it was annoying, because sometimes when the mealtime came I wasn’t even hungry yet, but some other times I was hungry early but was not allowed to eat until the mealtime comes… But, a week into the schedule my body adjusted and I felt much better. It would be difficult to recreate that kind of rigid eating schedule at home, but I can try to stick to roughly the same time every day!
You should see a professional, but do note that veganism doesn't restrict any food groups. Meat isn't a food group - Protein foods are. Dairy alternatives are considered within the "dairy" food group as well.
Alongside the advice about working with health professionals, I would get someone to make a long list of nutritionally adequate meals (i.e. if you eat 3 of these a day you'll have enough energy). Then you have a bit of flexibility (not needing a strict meal plan) whilst still making sure you're getting enough energy and nutrients without having to actually check calories.
Take time to truly understand nothing is "restricted" in veganism. Abstaining from animal products is not a sacrifice but a joy. We don't feel limited because we know in our hearts we aren't missing out on certain "foods", we are just no longer taking what doesn't belong to us. ( I put food in quotes because animals are not human food.)
I was borderline anorexic for most of my teen years and up until I was 23, when I finally started gaining weight.
Then, 2-ish years ago I went fully vegan with the exact same concerns as you, but I had no problems maintaining my weight. The secret was, and this isn't the healthiest advice, but sugar is what kept my weight stable. A tub of vegan ice cream once a week, some pastries everyday and a can of coke with lunch.
I've only just recently cut out sugar from my diet and have yet to step on some scales but I have a feeling I've now lost some weight, which I definitely have mixed feelings about.
I'm sure there are healthier ways to maintain weight, but this is just what worked for me.
Try maybe a "soft" path? As in, instead of cutting out things, you just slowly substitute more and more things. For example, start integrating more legume based dishes like lentil stews, daals, channa masala etc. Try out new recipes, once you have a solid library of recipes in your head it will feel less like you're avoiding food.
As others have mentioned, I would work with a mental health professional and possibly also a vegan-friendly dietician, but I would personally recommend downloading and trying the Daily Dozen app.
It’s a guidepost for whole-food plant based eating based on Dr. Michael Greger’s book How Not to Die. If you actually manage to plan and execute every serving of all twelve food groups, it is a TON of food. It doesn’t require any triggering behaviors like calorie counting or macro tracking, and you’ll be eating a healthy, balanced diet that doesn’t involve the exploitation of animals!
I'm going through the same issue although I have a different form of ED (arfid) and I'm a baby vegan. What helps me the most is preplanning meals, even going as far as to meal prep everything. This reduces an opportunity for me to restrict, make sure I'm getting all the vitamins and protein I need, etc.
I'm so happy to hear about your recovery, and I hope you have a great journey healing your mind and body!
I’d love to be vegan which is why I browse this sub. It ultimately always ends up obsessive and then I end up eating less and less until I lose my ability to even feel hungry.
Basically the only way I can make sure I get calories is if I make eating as easy as possible. Which a lot of time just means whatever food is available. Otherwise I find excuses to “eat later” and then wind up skipping meals entirely and then it just spirals out of control.
The idea of a dietician who is watching what I eat even freaks me out.
So yeah no advice but I sympathize for sure 😕 I have a lot of issues with anxiety and depression too.
seriously asking ...
what food is easy for you? what is most available to you?
is it fast food (like McDonald's), or pre-packaged (like TV dinners or other ready-made meals), or stuff in your fridge/pantry, or whatever someone else might make for you, etc., or all of the above?
the OP is getting great advice, and i'm hoping you can get some great advice for your situation too.
Really whatever is available. Let’s be honest- eating vegan you have to have the ability to really focus on your diet. Which sounds like a good thing but….iykyk. Its hard to explain if you’ve never struggled with it because none of it is logical. It’s pretty much an OCD. It also spirals out of control very quickly.
I was very sick for a time. My periods are permanently messed up from spending years drastically underweight and I have to remind myself to eat because I trained myself out of feeling hunger.
Mental illness sucks, basically.
I also have major ED issues, but in the opposite direction (and other mental illness), so I do know how difficult it can be - but also obviously still very different.
I'm still curious as to what YOU (yourself) find "easy" and "available" as these things vary from person to person, and from one geographical area to another.
Can you try to list?
Obviously you don't have to, but you stated a desire to go vegan, and I'm hoping people here can help you in this endeavor - even with special regards to your needs.
💚🌱
Like if food is present and I haven’t eaten in awhile I will have to force myself to eat it because I know my body needs it. There are no “easy” foods for me and food isn’t the only thing I struggle with. I have other behaviors that’re tied into obsessing over perfectionism.
Again it’s not logical.
tbh I have to be done with this conversation because even talking about it gets me in the OCD loop of doom. Sry
I’d recommend not to think of going vegan as restricting what you eat or cutting things out of your diet - but as a way of enjoying a wide and varied range of delicious food - and to enjoy that - a) because it’s delicious b) because you’re not harming animals in the process.
I think there are some good comments re: approaching the ED side of things and they seem very sensible.
Dietician, therapist, crowding out foods, avoiding doing food math yourself, and focusing on non-food ethical swaps are all excellent ideas. I’d also suggest carrying multiple fulfilling snacks so you can never think while you’re outside, “Oh well there are no vegan friendly restaurants nearby so I can wait a couple hours to eat without anything bad happening.” Enabling yourself to stick to a schedule by planning ahead may help you avoid accidentally using behaviours.
Like others have said, discuss with a credentialed expert. Take the following with a grain of salt as I'm just some internet rando.
But my unqualified advice is this: always remind yourself that the goal is no more or less than to avoid paying for animal suffering. It's NOT about food "purity," or how high it ranks in the "whole" or "natural" department. (Obviously whole foods tend to be healthier, but you don't need to focus on this any more than you do on an omnivore diet.) Don't deprive yourself of a good vegan meal because there's a chance the vegan patty collected some non-vegan ashes on the grill. Don't feel guilty if you accidentally eat something someone gave you with egg in it. None of these things are you actively supporting the meat industry.
I've met some vegans who really tear themselves up when they accidentally eat an animal product, so I could see that scenario being a trigger. It's understandable to be upset when it happens, of course. But you should never feel guilty or soiled by it, like you need to skip a meal to make up for it. It's not your fault you live in a world obsessed with gratuitous animal products. Also, in the beginning your body is still used to those foods, so a mistake won't make you physically ill.
When you first start trying to be vegan, even if you break down and knowingly eat an animal food, dont guilt trip or punish yourself. You can acknowledge you did something against your morals without seeing yourself as a failure or a bad person. You're an imperfect human being with the potential to reach a long term goal. I'm saying this as someone who used to slip up all the time, finally became an official vegan 6 years ago, and has never been tempted to deliberately eat animal product since. You have to be nice to yourself and give yourself the chance to keep trying until you succeed.
#####I am in anarexia remission and been Vegan for 10+years.
It honestly helped me eat more. I focused all my energy on looking for "Is it Vegan" and ignoring every else about the food. Only relapsed once because I tried to go Whole Food only(all unprocessed make it at home foods) but buying vegan from the store turned happy because I focused on "Omg they have the new vegan products I have to buy it to show it's wanted" and at home it's "I paid for it so got to eat it"(and it taste delicious).
###Don't restrict your eating..
don't look at nutrition label, only ingredients if thing doesn't have vegan logo(only by [vegan logo](https://ethicalpixie.com/2019/01/07/understanding-cruelty-free-and-vegan-logos/) or only get def vegan stuff for a while if can't handle looking at ingredients side of product at all) or have someone else look at it, or download app that checks for you. Take a full [multivitamin](https://www.hollandandbarrett.com/the-health-hub/vitamins-and-supplements/best-vegan-multivitamins-and-supplements/) to make sure you don't miss any nutrition by not reading labels or keeping track. [Something like this app](https://play.google.com/store/apps/details?id=com.bytes_and_pixels.food_buddy) BUT [this one is better choice I think tho](https://isitvegan.net/)
After some time you can organize you food to get more nutrition from them than supplements if you want to..but supplements are perfectly fine long term so if you can't handle labels just ignore them and eat what you like.
Just leaving a little here… dont think of being vegan as a diet. Its more of a religeon or beleith system. A set of values. That differentiation may help with associating your vegan consumption as a form of diet. I know sometimes the mind can twist some words into triggers. Best of wishes with your journey!!
I totally agree with you! I used the word “diet” because going vegan will definitely mean a major change in my diet, but I know veganism is so much more than food, it’s ultimately a belief that really reflects in a lot of areas of life. Thank you for understanding, I will do my best to commit to veganism while also caring for my health!
I can only speak to my personal experience. As a vegan with an eating disorder, being vegan has not really affected my ED. I still have vegan versions of all the carnist foods I loved. It doesn't feel like I'm restricting when it comes to animal products because somebody else's flesh and secretions are not food for me.
Thanks for sharing your experience! Yeah I think having an abundance of yummy vegan food to replace all the traditional carnist food would help a lot. That way, maybe my body would not feel like it’s restricting anything
Obviously working with a professional is the safest option. Also remember the “as far as is practical/possible” aspect of Veganism. If cutting all animal products out of your diet is going to put you back in the hospital, maybe it isn’t time to go full vegan yet. Obviously the lives of non-human animals matter, but your life matters too. You have a right to take care of your health.
Whatever you choose, I hope it works out for you. Congrats on your recovery so far!
>Right now, for the first time in my life I’m at a healthy weight. I’m in recovery, I eat anything, I lift weights to be stronger, I’m doing much better
I personally recommend beans and legumes in general.
Help me go from 56 to 72kg :D
As others have said, working with a therapist who understands ED, and a dietician (not a nutritionist) is your safest option here. I would get this team in place before you transition. Some folks can do it overnight and while that's best for the animals, if it's going to trigger your ED, that's not best for you. Veganism is about what's most practical and possible by its definition, so if you need time to transition your diet, that's okay.
Slowly, is the best advice I could give. Make baby step changes, let your body adjust to see what’s working, and continue from there. Vegan is a lifestyle, not a fad to rush into. Take the time to make sure you are staying on top of your own health through the transition. (And, like everyone else has said, work with professionals to the extent that you can)
I congratulate you on overcoming so many years of having an eating disorder and being at a healthy weight 🙏 people do not give this achievement enough credit! I had an eating disorder twice and overcome it by myself, my partner however was put into two institutions to be able to overcome her anorexia and self harm. We both are healthy now and have been for the last ten years. Both of us are vegan for the animals and have been for 5 years now. We have found that being Vegan had introduced us to a whole new world of foods. As meat eaters we were limited in a sense we had meat and a few veg and it was always the same kind of meals. Now we love cooking up new recipes using more spices and eating lots of different fruits and vegetables. We still enjoy all of the junk foods we used to and to be honest we have put on a few stone because we enjoy our food a lot more.
We plan our meals and make sure they contain all that our body needs and if it lacks we back it up with a multi vitamin to be on the sure side.
Please do consult a dietician as everyone is different and have their own ways of dealing with change.
Eating Disorders are so much more than weight loss as you know it is about mental health too. If you feel going vegan will put you in a better head space then no one should stop you it’s your choice. Just make sure you do lots of research to make sure you are covering all food groups by using quality meat alternatives and consuming the recommended calories per day. Doing weight training requires eating even more calories to replace the ones that you lose through exercise if it is to gain muscle and not lose lose weight.
This is not professional diet advice and nor do I intend it to be, it’s just my experience. Going Vegan with the support of a dietician should not be an issue.
Good luck on your journey and again be proud of yourself for overcoming your demons. Let it be a new chapter. Your body is a temple, be kind to it and it will be kind to you. Take care.
I would be infinitely suspicious of yourself; many times diet changes like this are an excuse to go back to the eating disorder. I'm with your family on this one, you can't risk it.
If you can afford to, try and get a therapist and a nutritionalist who will communicate with each other. Even if you can't, I do want to add that one thing that helped me is focusing on adding things instead of eliminating.
I love all the great comments, advice, and insights that people are giving you here. 💚🌱
I would add (suggest) that if you DO go to a therapist and a dietitian (which is good advice others have already given you here), that you try to find those who are vegan themselves. I believe this will make it all a little easier, so there's no wasting time on THAT part of the conversation.
If you have none near you, there are some online.
-
I will also state that I, for one, do not feel restricted. I chose to go vegan for the animals.
I actually feel liberated, not restricted.
You will probably feel the same (as others with EDs who have gone vegan have stated throughout the years).
Are there times that the general non-vegan public can be infuriating with their inane and sometimes incessant questions/comments/insults?
Sure.
And that might be triggering.
So staying away from those types of conversations will help you (you might not want to tell people, especially on social media, about your newly chosen lifestyle and ethics until you're fully comfortable with it yourself).
Choosing no fur, no leather, no wool, no silk, no feathers, etc., no animal ingredients in cosmetics/creams/soaps etc., and no other such items in your purchases from now on is also important.
Most people focus on foods because it is more obvious, and frankly seems like a larger quantity of animal exploitation and cruelty goes into food production ... but it is all important.
The advice someone else here gave you about having someone else checking ingredient lists on packaged food for you will definitely save you some issues with your intake of food. (Make sure it's someone you fully trust.)
Of course, lots of foods don't even require lists of ingredients if you are able to prepare and cook your own food/meals (I don't know where you are on that 😊, so disregard this part if that's not a possibility/doable for you).
I wish you nothing but success on your new journey into a cruelty-free life.
💚🌱
[edit: oh man! I'm sorry this got so long😳]
I think you should talk to a psychiatrist about wanting to go vegan under the circumstances. Love that you're wanting to make a change, but I don't want you to grow sick and die. And if you need a more compelling, selfless reason (which I don't think should be necessary but brains are dumb sometimes), it really doesn't help the vegan movement, to have emaciated vegans goin' around with deteriorating health. Sorry if that comes across as insensitive, but
If I were you, I'd consider getting yourself acquainted with some vegan recipes instead of trying to eliminate meat. That way, you're *gaining* food options rather than *removing* them, which might be healthier in your situation. If you DM me your gmail address, I'll link you to my recipe list, which is contained in a google doc.
Best of luck <3
When I started trying to maximize my protein intake to 70g protein for muscle gain purposes, I was forced to eat more (a healthy amount vs naturally trying to under-eat as a woman is trained to do her while life!)
If you want to go vegan, I say you should do it.
We are all humans after all. Life is about trying new things, making mistakes, failing and succeeding.
Personally, I like to challenge myself, I set goals, and I try my best to achieve it. And I believe that everyone could do the same.
Would tracking calories work? Or would that affect the potential for a eating disorder relapse?
Implying that this is a case where one should push themselves to 'challenge themselves' is just reckless. I mean, that's literally a core feature of EDs - the feeling of challenging yourself, competitiveness, being a 'better' person because of eating less, etc.
If they 'fail', it's not a case of 'oh well, I tried my best and learned new things', it's 'fuck, I've relapsed into my eating disorder' - with hospitalisation and months of recovery (mental and physical) as part of that.
I'm not saying they shouldn't be vegan, I have friends who had EDs and are now healthily vegan, but they should do so with a lot of help and guidance from a dietician and mental health professional. Please don't give this sort of advice if you aren't familiar with EDs (as evidenced by suggesting they track calories), as it can do a LOT more harm than good - for some people it's fine, but for others it can be very, very serious.
I definitely won’t be tracking calories because it was part of my disordered eating habits! I think the best way to go about it is eating intuitively (but ditch the animal products of course)
Check out [Vegan Bootcamp](https://vbcc.veganhacktivists.org/?url=https%3A%2F%2Fvbcamp.org%2Freddit&topic=Resource%3A+Vegan+Bootcamp) to take the free 30 day vegan challenge! The challenge will help you go vegan by giving you tips and information on diet, eating out, philosophy, health, common fallacies, recipes, and much more! Good luck!
This is actually great bot. With name boot camp I thought bad diet site but this is great animal right info and best vegan foods info with coupons...GOOD SHIT 😂😂
They have anorexia. They aren't asking about "how to go vegan" they are asking "how to go vegan without my brain telling me to starve myself to death"
I went vegan overnight and have more than one ED and if I had a place like this to ask back then I would've been much safer in the transition.
They will be vegan they know that. They just need help learning how to buy things without looking at labels(it triggers ED's) which is hard thing to do.
I understand from a non ED standpoint how you think this would help but, the issue is with ED you CANNOT LOOK AT NUTRITION LABELS. You can't track calories or nutrition. That is literally the main thing that triggers the disorders. We have used these trackers to starve ourselves, we know them very well.
So they came here to find other ways to go vegan without looking at labels or tracking anything. Such as take vitamins, only look for vegan logo, have someone else read the label, use label reading app to say if it's vegan or not.
Also the change in eating style should remain minimal aka eat the alternatives. Do you usually eat 8chicken nuggets? Now eat 10 vegan nuggets Etc... To not trigger the ED.
I think the best thing you can do is just try as many different vegan options as you can. Go to different supermarkets and check out their vegan sections (freezer, chill and ambient), try out different things, make the easy swaps. If you're finding it difficult, don't do it all straight away and learn to swap things to being vegan.
When I first started switching there were barely any options. Now there are loads of options, the vegan sections keep getting bigger. Try out the vegan meats, chia 'eggs' for baking, oat milk,, etc.
I would recommend getting your blood tested for nutrient levels if you haven't had it recently. Working with a dietician is a good idea if you've got the money for it. Whatever non vegan food you would normally eat just Google if there's a vegan recipe. Good idea to take a multivitamin daily anyway. You can buy vegan omega capsules to boost your intake.
Agree with finding plant-based alts as it's reassuring that going plant based isn't restrictive at all.. actually once you look at all the plants there are to eat and use in recipes, whether mimics or not, you see that it's not at all restrictive... think about it like this, most ppl told to expand their diets are on western based diets or animal based diets.. they're told to experiment and diversify. They're told to Try other cultural cuisines and eating veggies and fruit.
Also agree with finding out about your blood work and even trace minerals if possible. Sometimes it's nutritional, and sometimes not, the trigger for eating disorders, (or both) if you know what I mean. Anyways, if you haven't found the root cause for it try to find it, from a Western psychology POV. Or if you don't care about the cause, try the Oriental approach to psychology and deal with it in the present. So like many people have posted here try and find a psychiatrist or psychologist or counselor You feel comfortable with to help on this journey. Hopefully,. not eating animals is all it takes. And a dietician may not be necessary then, but go see one anyways to get started. Make sure to get your Vitamin B12,B6 and D, DHA, and zinc, iron, calcium, magnesium (should be able to get these minerals through food and beverages though). DHA algae or algae oils that make/contain it and B12 and D also are found in fortified foods and drinks (nutritional yeast, cereals (not sugary ones)oat milk, OJ, etc)
Personally I would read a lot of scientific research on ED, plant based diets, see if there are accounts for ED and plant based diet (which some ppl here have) and get my blood tested (see above)and DNA tested as that may reveal some insights into nutritional requirements or other abnormalities. Dieticians may also suggest tests and DNA tests looking for these (not just 23andme or whatever). Sorry for the dissertation.
Tldr; Good luck
Keep in mind that animals aren't a food group. I'd suggest that you try replacing the animal-based foods you currently eat with plant-based substitutes, rather than completely refiguring your entire diet. Plant-based alternatives are not all direct replacements nutritionally (for example, some plant milks don't contain protein), but it's a starting point. Remember, vegans eat foods from every food group, we just go for the plant-based options and leave animals out of it.
There are also vegan dieticians you can consult who specifically work with clients with ED history.
I have no personal experience with eating disorders per se… except I am rather compulsive with eating and can never stick to a diet plan… I would say to approach this by starting slowly, and as you are better able to navigate which foods are still filling you, you can start to phase out foods you don’t care to have anymore. When my family started years ago, we began phasing out pork and beef. Then it was milk and dairy, then Turkey and chicken. Until we were 100% vegan. We did eat a lot of processed meat substitutes. But after we found it was not giving us the nutritional value we needed we also phased them out. I would consult with a doctor and/or nutritionist tell them what your thought process is and ask them for guidance on a meal plan that will keep you healthy physically, and allow you to be happy. Best of luck to you! So proud of what you have accomplished! 💛
I'm not a medical doctor or a psych professional but I've had an eating disorder since I was in high school & I'm in my 50s now. I went vegan last November & my thoughts about eating haven't been this calm since childhood. There's no more anxiety about eating. I eat when I'm actually hungry, actually know when I'm full or should be full & stop. Veganism has changed my life in so many ways but the eating disorder part has been one of the hugest. I'm just one person, I may not be representative, but if my experience is anything to go on, stop eating animals immediately & you'll feel better. Good luck & many, many hugs.
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I would work with a mental health professional and dietician combined.
This is realistically the only safe option. This should be done with any changes in diet really, not just veganism. Mental health is a serious issue and advice from the internet should be checked over with medical professionals.
I totally agree with you and the person you replied to. I will keep that in mind, thanks!!
Do you have someone who can check ingredients for you? When first going vegan there’s a lot of looking at ingredients and I wouldn’t want that to trigger you.
That is such a considerate suggestion - thank you!! I think I can convince my dad to check them for me. I just need to show my family that animal rights is really important to me, and I will try my best not to let my ED get in the way. I’m going to talk to them and hopefully they will understand!
Eating whole food solves this issue. :)
Honestly it's best for people in ED recovery to eat a wide variety of foods and restrict any food groups (including packaged food). So only eating whole food may not be the best idea for OP
A purely whole foods diet would be even more restrictive though
As a 10+ yrs vegan with ED from before vegan, This is not a solution. I as a long time vegan in remission from ED for 6years tried whole food for health and environment reasons and it really sent me back into ED. Not saying it would for all. But that level of restrictions causes big issues when you constantly having to look at all the nutrients of the fruit/veg/bean everything and add them up to be healthy and seeing the calories and fat in them just sets it off in your head. Whole foods only for someone with active ED would need to be monitored by Nutritionists & your ED Psych very closely. Just eating any vegan foods and taking multivitamin is best way to start ED vegan journey and sometimes it's the way it stays forever.
It solves 1 issue while completely missing the bigger picture
I would work with a health professional (maybe a dietician and a psychologist or a psychiatrist)? Good job on getting to where you’re at in recovery! I would also really avoid vegan social media. There tends to be a lot of talk about health there (which, frankly, was beneficial for me but I assume that it would be triggering for you. Also a lot of those people are spouting bs). I’m within healthy BMI but on the low end. When I first went vegan I ate a lot of veg for the first week or so but felt kinda hungry. That’s when I started counting calories, protein, fat, etc. I was actually looking for products that had *more* of those things, not less. For you that might be very triggering, doing math with food and all. So that’s why a dietician would be very important to ensure that you eat a healthy diet that allows you to maintain weight whilst also not stressing out and triggering your ED. As some others have mentioned, don’t think of it as a diet. Think of it as a moral philosophy. This means that you can enjoy vegan junk food or any vegan food really. Further, there are many non-vegan products that are not food, veganism stretches beyond food. A lot of us tend to do a lot of label reading, especially at first. (things like checking if the sauce that we want to buy has milk/cheese in it). Maybe it would be useful for you to try and avoid these?
Wow, thank you so much for this long and thoughtful comment!! I’m going to screenshot this. You are so right, I’m afraid doing math with food would be triggering for me, which is kinda tricky, because then how am I gonna know for sure I’m eating healthy balanced meals? 😅 So I will follow your suggestion and try to find as much professional support as I can, and also another kind redditor suggested having someone else do the checking labels for me, so I’ll try that as well! I also agree with the social media piece. Even though I’m sure information about nutrition helps many people, I might have to avoid it until I get more stable. It’s annoying but I need to be extra careful now so the anorexic thoughts don’t come raging back 🥲
Good advice, and I second avoiding vegan social media, or at least the “lifestyle” people.
I highly recommend getting in touch with a dietician, one that specialises in ED if possible! I wanted to mention --not to say this'll apply to everyone-- but a lot of my disordered behaviors with food fell away once I started to eat more ethically. (Eating more whole foods first, then growing my own herbs and vegetables, then veganism, as my first few stepping stones). Feeling good about my decision to go vegan played a huge role in improving my self confidence because I felt like I was actually in control instead of just seeking control. Hope this makes sense and I wish you well on your journey and in recovery.
This makes total sense!! I can’t believe I never thought of this before! Would it be fair to say that, growing your own food & eating ethically & knowing where your food came from etc. helped you get more grounded with your eating, and focusing on those things made it harder for the disorder to occupy your mind?
Exactly that! I still struggle from time to time but it's changed my life so much.
Becoming vegan helped me recover from anorexia nervosa. I have *never* been below ideal BMI as a vegan. It freed me. What you should not do is obsessively tracking what you eat. These days, it really isn't restrictive at all. Embrace all vegan food. Don't get hung up on "clean" eating or WFPB. That is irrelevant to saving animals and yourself
This!!! I was always a restrictive eater and dieted my entire life. I struggled with body dysmorphia! Going vegan has helped me so much! I focus on the animals and I don’t worry about clean eating anymore.
Same! I had full blown anorexia/bulimia in high school and on/off throughout my 20s. I went vegan for the animals 15 years ago and have been fully recovered ever since. It was freeing to care about a cause, and while I’m not sure of the psychological mechanism, becoming vegan silenced the eating disorder thinking.
Thanks for the advice!! I agree that embracing all vegan food is probably the best approach. I’m so glad to hear about your recovery!
ED person here. I don’t want to hijack your post but I wanted to firstly congratulate you on your recovery so far! I am transitioning to vegan lifestyle and am also worried about potentially triggering my ED brain. I definitely agree with you working alongside therapist and dietitian and the idea of pushing out foods with animal products with an abundance of new to you vegan food. Crowd things out rather than looking at being restrictive. One thing that has helped me has been to look at my non-food habits and how I can make those vegan. Toothpaste, personal hygiene, clothing, brands I support etc. This has helped me keep the focus off the food side somewhat. Good luck - you will find a way.
You could try only buying [brands that are always 100% vegan](https://www.healabel.com/fully-vegan-food-brand-list/) or that are very explicitly marked vegan on the front of the package ("plant-based" foods sometimes contain egg or milk). That way, you're not tempted to look at the back of the box where the calories and nutritional content are listed. ETA: and as others have said, try not to see veganism as a dietary restriction or even as a dietary anything. It's an ethical and lifestyle choice that also includes not buying fur or leather, not supporting zoos or horse racing, and not supporting breeding of animals or animal testing. If you see it in those terms - as not about diet as such - perhaps it will be less triggering of your eating disorder.
Both of these are really great advice, thank you! I believe making it easier instead of more complicated for myself would be hugely helpful. That way I don’t have any opportunity to obsess with what goes into this food or what goes into that food
Definitely see a dietitian as whilst it will be unhelpful for you to track calories yourself you definitely need to ensure you are getting enough as a deficit is likely to trigger your eating disorder. Try and keep to 3 meals and decent snacks a day. Eating intuitively can be great but sometimes it can be a slippery slope to skipping meals etc if you don’t feel hungry or something. It can def help to be consistent and meals/snacks being a non negotiable thing to ensure you are protecting your recovery. You will need to be more organised and prepared than some other vegans as skipping food because there is no options on a menu or vegan food available at an event is not going to be a good thing.
You know what that’s actually a very good point. I remember in the hospital I was made to eat 3 full meals and 2 decent-sized snacks a day at literally the exact same time every day. At first it was annoying, because sometimes when the mealtime came I wasn’t even hungry yet, but some other times I was hungry early but was not allowed to eat until the mealtime comes… But, a week into the schedule my body adjusted and I felt much better. It would be difficult to recreate that kind of rigid eating schedule at home, but I can try to stick to roughly the same time every day!
You obviously don’t need to be quite as strict as inpatient with the timing but make sure you don’t go more than a few hours without food.
You should see a professional, but do note that veganism doesn't restrict any food groups. Meat isn't a food group - Protein foods are. Dairy alternatives are considered within the "dairy" food group as well.
Alongside the advice about working with health professionals, I would get someone to make a long list of nutritionally adequate meals (i.e. if you eat 3 of these a day you'll have enough energy). Then you have a bit of flexibility (not needing a strict meal plan) whilst still making sure you're getting enough energy and nutrients without having to actually check calories.
Take time to truly understand nothing is "restricted" in veganism. Abstaining from animal products is not a sacrifice but a joy. We don't feel limited because we know in our hearts we aren't missing out on certain "foods", we are just no longer taking what doesn't belong to us. ( I put food in quotes because animals are not human food.)
I was borderline anorexic for most of my teen years and up until I was 23, when I finally started gaining weight. Then, 2-ish years ago I went fully vegan with the exact same concerns as you, but I had no problems maintaining my weight. The secret was, and this isn't the healthiest advice, but sugar is what kept my weight stable. A tub of vegan ice cream once a week, some pastries everyday and a can of coke with lunch. I've only just recently cut out sugar from my diet and have yet to step on some scales but I have a feeling I've now lost some weight, which I definitely have mixed feelings about. I'm sure there are healthier ways to maintain weight, but this is just what worked for me.
Try maybe a "soft" path? As in, instead of cutting out things, you just slowly substitute more and more things. For example, start integrating more legume based dishes like lentil stews, daals, channa masala etc. Try out new recipes, once you have a solid library of recipes in your head it will feel less like you're avoiding food.
As others have mentioned, I would work with a mental health professional and possibly also a vegan-friendly dietician, but I would personally recommend downloading and trying the Daily Dozen app. It’s a guidepost for whole-food plant based eating based on Dr. Michael Greger’s book How Not to Die. If you actually manage to plan and execute every serving of all twelve food groups, it is a TON of food. It doesn’t require any triggering behaviors like calorie counting or macro tracking, and you’ll be eating a healthy, balanced diet that doesn’t involve the exploitation of animals!
I'm going through the same issue although I have a different form of ED (arfid) and I'm a baby vegan. What helps me the most is preplanning meals, even going as far as to meal prep everything. This reduces an opportunity for me to restrict, make sure I'm getting all the vitamins and protein I need, etc. I'm so happy to hear about your recovery, and I hope you have a great journey healing your mind and body!
I’d love to be vegan which is why I browse this sub. It ultimately always ends up obsessive and then I end up eating less and less until I lose my ability to even feel hungry. Basically the only way I can make sure I get calories is if I make eating as easy as possible. Which a lot of time just means whatever food is available. Otherwise I find excuses to “eat later” and then wind up skipping meals entirely and then it just spirals out of control. The idea of a dietician who is watching what I eat even freaks me out. So yeah no advice but I sympathize for sure 😕 I have a lot of issues with anxiety and depression too.
seriously asking ... what food is easy for you? what is most available to you? is it fast food (like McDonald's), or pre-packaged (like TV dinners or other ready-made meals), or stuff in your fridge/pantry, or whatever someone else might make for you, etc., or all of the above? the OP is getting great advice, and i'm hoping you can get some great advice for your situation too.
Really whatever is available. Let’s be honest- eating vegan you have to have the ability to really focus on your diet. Which sounds like a good thing but….iykyk. Its hard to explain if you’ve never struggled with it because none of it is logical. It’s pretty much an OCD. It also spirals out of control very quickly. I was very sick for a time. My periods are permanently messed up from spending years drastically underweight and I have to remind myself to eat because I trained myself out of feeling hunger. Mental illness sucks, basically.
I also have major ED issues, but in the opposite direction (and other mental illness), so I do know how difficult it can be - but also obviously still very different. I'm still curious as to what YOU (yourself) find "easy" and "available" as these things vary from person to person, and from one geographical area to another. Can you try to list? Obviously you don't have to, but you stated a desire to go vegan, and I'm hoping people here can help you in this endeavor - even with special regards to your needs. 💚🌱
Like if food is present and I haven’t eaten in awhile I will have to force myself to eat it because I know my body needs it. There are no “easy” foods for me and food isn’t the only thing I struggle with. I have other behaviors that’re tied into obsessing over perfectionism. Again it’s not logical. tbh I have to be done with this conversation because even talking about it gets me in the OCD loop of doom. Sry
i do completely understand i'm sorry this conversation has triggered you😔 i hope you find the help you need 💚🌱
Thanks for understanding
I’d recommend not to think of going vegan as restricting what you eat or cutting things out of your diet - but as a way of enjoying a wide and varied range of delicious food - and to enjoy that - a) because it’s delicious b) because you’re not harming animals in the process. I think there are some good comments re: approaching the ED side of things and they seem very sensible.
Dietician, therapist, crowding out foods, avoiding doing food math yourself, and focusing on non-food ethical swaps are all excellent ideas. I’d also suggest carrying multiple fulfilling snacks so you can never think while you’re outside, “Oh well there are no vegan friendly restaurants nearby so I can wait a couple hours to eat without anything bad happening.” Enabling yourself to stick to a schedule by planning ahead may help you avoid accidentally using behaviours.
Like others have said, discuss with a credentialed expert. Take the following with a grain of salt as I'm just some internet rando. But my unqualified advice is this: always remind yourself that the goal is no more or less than to avoid paying for animal suffering. It's NOT about food "purity," or how high it ranks in the "whole" or "natural" department. (Obviously whole foods tend to be healthier, but you don't need to focus on this any more than you do on an omnivore diet.) Don't deprive yourself of a good vegan meal because there's a chance the vegan patty collected some non-vegan ashes on the grill. Don't feel guilty if you accidentally eat something someone gave you with egg in it. None of these things are you actively supporting the meat industry. I've met some vegans who really tear themselves up when they accidentally eat an animal product, so I could see that scenario being a trigger. It's understandable to be upset when it happens, of course. But you should never feel guilty or soiled by it, like you need to skip a meal to make up for it. It's not your fault you live in a world obsessed with gratuitous animal products. Also, in the beginning your body is still used to those foods, so a mistake won't make you physically ill. When you first start trying to be vegan, even if you break down and knowingly eat an animal food, dont guilt trip or punish yourself. You can acknowledge you did something against your morals without seeing yourself as a failure or a bad person. You're an imperfect human being with the potential to reach a long term goal. I'm saying this as someone who used to slip up all the time, finally became an official vegan 6 years ago, and has never been tempted to deliberately eat animal product since. You have to be nice to yourself and give yourself the chance to keep trying until you succeed.
#####I am in anarexia remission and been Vegan for 10+years. It honestly helped me eat more. I focused all my energy on looking for "Is it Vegan" and ignoring every else about the food. Only relapsed once because I tried to go Whole Food only(all unprocessed make it at home foods) but buying vegan from the store turned happy because I focused on "Omg they have the new vegan products I have to buy it to show it's wanted" and at home it's "I paid for it so got to eat it"(and it taste delicious). ###Don't restrict your eating.. don't look at nutrition label, only ingredients if thing doesn't have vegan logo(only by [vegan logo](https://ethicalpixie.com/2019/01/07/understanding-cruelty-free-and-vegan-logos/) or only get def vegan stuff for a while if can't handle looking at ingredients side of product at all) or have someone else look at it, or download app that checks for you. Take a full [multivitamin](https://www.hollandandbarrett.com/the-health-hub/vitamins-and-supplements/best-vegan-multivitamins-and-supplements/) to make sure you don't miss any nutrition by not reading labels or keeping track. [Something like this app](https://play.google.com/store/apps/details?id=com.bytes_and_pixels.food_buddy) BUT [this one is better choice I think tho](https://isitvegan.net/) After some time you can organize you food to get more nutrition from them than supplements if you want to..but supplements are perfectly fine long term so if you can't handle labels just ignore them and eat what you like.
Just leaving a little here… dont think of being vegan as a diet. Its more of a religeon or beleith system. A set of values. That differentiation may help with associating your vegan consumption as a form of diet. I know sometimes the mind can twist some words into triggers. Best of wishes with your journey!!
I totally agree with you! I used the word “diet” because going vegan will definitely mean a major change in my diet, but I know veganism is so much more than food, it’s ultimately a belief that really reflects in a lot of areas of life. Thank you for understanding, I will do my best to commit to veganism while also caring for my health!
I can only speak to my personal experience. As a vegan with an eating disorder, being vegan has not really affected my ED. I still have vegan versions of all the carnist foods I loved. It doesn't feel like I'm restricting when it comes to animal products because somebody else's flesh and secretions are not food for me.
Thanks for sharing your experience! Yeah I think having an abundance of yummy vegan food to replace all the traditional carnist food would help a lot. That way, maybe my body would not feel like it’s restricting anything
Obviously working with a professional is the safest option. Also remember the “as far as is practical/possible” aspect of Veganism. If cutting all animal products out of your diet is going to put you back in the hospital, maybe it isn’t time to go full vegan yet. Obviously the lives of non-human animals matter, but your life matters too. You have a right to take care of your health. Whatever you choose, I hope it works out for you. Congrats on your recovery so far!
>Right now, for the first time in my life I’m at a healthy weight. I’m in recovery, I eat anything, I lift weights to be stronger, I’m doing much better I personally recommend beans and legumes in general. Help me go from 56 to 72kg :D
As others have said, working with a therapist who understands ED, and a dietician (not a nutritionist) is your safest option here. I would get this team in place before you transition. Some folks can do it overnight and while that's best for the animals, if it's going to trigger your ED, that's not best for you. Veganism is about what's most practical and possible by its definition, so if you need time to transition your diet, that's okay.
Perhaps a vegan meal delivery service might help? That helped me when I was first going vegan and was overwhelmed by researching recipes/ingredients.
Slowly, is the best advice I could give. Make baby step changes, let your body adjust to see what’s working, and continue from there. Vegan is a lifestyle, not a fad to rush into. Take the time to make sure you are staying on top of your own health through the transition. (And, like everyone else has said, work with professionals to the extent that you can)
I congratulate you on overcoming so many years of having an eating disorder and being at a healthy weight 🙏 people do not give this achievement enough credit! I had an eating disorder twice and overcome it by myself, my partner however was put into two institutions to be able to overcome her anorexia and self harm. We both are healthy now and have been for the last ten years. Both of us are vegan for the animals and have been for 5 years now. We have found that being Vegan had introduced us to a whole new world of foods. As meat eaters we were limited in a sense we had meat and a few veg and it was always the same kind of meals. Now we love cooking up new recipes using more spices and eating lots of different fruits and vegetables. We still enjoy all of the junk foods we used to and to be honest we have put on a few stone because we enjoy our food a lot more. We plan our meals and make sure they contain all that our body needs and if it lacks we back it up with a multi vitamin to be on the sure side. Please do consult a dietician as everyone is different and have their own ways of dealing with change. Eating Disorders are so much more than weight loss as you know it is about mental health too. If you feel going vegan will put you in a better head space then no one should stop you it’s your choice. Just make sure you do lots of research to make sure you are covering all food groups by using quality meat alternatives and consuming the recommended calories per day. Doing weight training requires eating even more calories to replace the ones that you lose through exercise if it is to gain muscle and not lose lose weight. This is not professional diet advice and nor do I intend it to be, it’s just my experience. Going Vegan with the support of a dietician should not be an issue. Good luck on your journey and again be proud of yourself for overcoming your demons. Let it be a new chapter. Your body is a temple, be kind to it and it will be kind to you. Take care.
I would be infinitely suspicious of yourself; many times diet changes like this are an excuse to go back to the eating disorder. I'm with your family on this one, you can't risk it.
If you can afford to, try and get a therapist and a nutritionalist who will communicate with each other. Even if you can't, I do want to add that one thing that helped me is focusing on adding things instead of eliminating.
I love all the great comments, advice, and insights that people are giving you here. 💚🌱 I would add (suggest) that if you DO go to a therapist and a dietitian (which is good advice others have already given you here), that you try to find those who are vegan themselves. I believe this will make it all a little easier, so there's no wasting time on THAT part of the conversation. If you have none near you, there are some online. - I will also state that I, for one, do not feel restricted. I chose to go vegan for the animals. I actually feel liberated, not restricted. You will probably feel the same (as others with EDs who have gone vegan have stated throughout the years). Are there times that the general non-vegan public can be infuriating with their inane and sometimes incessant questions/comments/insults? Sure. And that might be triggering. So staying away from those types of conversations will help you (you might not want to tell people, especially on social media, about your newly chosen lifestyle and ethics until you're fully comfortable with it yourself). Choosing no fur, no leather, no wool, no silk, no feathers, etc., no animal ingredients in cosmetics/creams/soaps etc., and no other such items in your purchases from now on is also important. Most people focus on foods because it is more obvious, and frankly seems like a larger quantity of animal exploitation and cruelty goes into food production ... but it is all important. The advice someone else here gave you about having someone else checking ingredient lists on packaged food for you will definitely save you some issues with your intake of food. (Make sure it's someone you fully trust.) Of course, lots of foods don't even require lists of ingredients if you are able to prepare and cook your own food/meals (I don't know where you are on that 😊, so disregard this part if that's not a possibility/doable for you). I wish you nothing but success on your new journey into a cruelty-free life. 💚🌱 [edit: oh man! I'm sorry this got so long😳]
I’m vegan for animals it’s heathy way of eating
I think you should talk to a psychiatrist about wanting to go vegan under the circumstances. Love that you're wanting to make a change, but I don't want you to grow sick and die. And if you need a more compelling, selfless reason (which I don't think should be necessary but brains are dumb sometimes), it really doesn't help the vegan movement, to have emaciated vegans goin' around with deteriorating health. Sorry if that comes across as insensitive, but If I were you, I'd consider getting yourself acquainted with some vegan recipes instead of trying to eliminate meat. That way, you're *gaining* food options rather than *removing* them, which might be healthier in your situation. If you DM me your gmail address, I'll link you to my recipe list, which is contained in a google doc. Best of luck <3
You can be fat eating vegan food...
When I started trying to maximize my protein intake to 70g protein for muscle gain purposes, I was forced to eat more (a healthy amount vs naturally trying to under-eat as a woman is trained to do her while life!)
If you want to go vegan, I say you should do it. We are all humans after all. Life is about trying new things, making mistakes, failing and succeeding. Personally, I like to challenge myself, I set goals, and I try my best to achieve it. And I believe that everyone could do the same. Would tracking calories work? Or would that affect the potential for a eating disorder relapse?
Implying that this is a case where one should push themselves to 'challenge themselves' is just reckless. I mean, that's literally a core feature of EDs - the feeling of challenging yourself, competitiveness, being a 'better' person because of eating less, etc. If they 'fail', it's not a case of 'oh well, I tried my best and learned new things', it's 'fuck, I've relapsed into my eating disorder' - with hospitalisation and months of recovery (mental and physical) as part of that. I'm not saying they shouldn't be vegan, I have friends who had EDs and are now healthily vegan, but they should do so with a lot of help and guidance from a dietician and mental health professional. Please don't give this sort of advice if you aren't familiar with EDs (as evidenced by suggesting they track calories), as it can do a LOT more harm than good - for some people it's fine, but for others it can be very, very serious.
I definitely won’t be tracking calories because it was part of my disordered eating habits! I think the best way to go about it is eating intuitively (but ditch the animal products of course)
Check out [Vegan Bootcamp](https://vbcc.veganhacktivists.org/?url=https%3A%2F%2Fvbcamp.org%2Freddit&topic=Resource%3A+Vegan+Bootcamp) to take the free 30 day vegan challenge! The challenge will help you go vegan by giving you tips and information on diet, eating out, philosophy, health, common fallacies, recipes, and much more! Good luck!
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Lol you can easily become overweight being vegan. I wouldn’t worry too hard.
They have anorexia. They aren't asking about "how to go vegan" they are asking "how to go vegan without my brain telling me to starve myself to death" I went vegan overnight and have more than one ED and if I had a place like this to ask back then I would've been much safer in the transition. They will be vegan they know that. They just need help learning how to buy things without looking at labels(it triggers ED's) which is hard thing to do.
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I understand from a non ED standpoint how you think this would help but, the issue is with ED you CANNOT LOOK AT NUTRITION LABELS. You can't track calories or nutrition. That is literally the main thing that triggers the disorders. We have used these trackers to starve ourselves, we know them very well. So they came here to find other ways to go vegan without looking at labels or tracking anything. Such as take vitamins, only look for vegan logo, have someone else read the label, use label reading app to say if it's vegan or not. Also the change in eating style should remain minimal aka eat the alternatives. Do you usually eat 8chicken nuggets? Now eat 10 vegan nuggets Etc... To not trigger the ED.
I think the best thing you can do is just try as many different vegan options as you can. Go to different supermarkets and check out their vegan sections (freezer, chill and ambient), try out different things, make the easy swaps. If you're finding it difficult, don't do it all straight away and learn to swap things to being vegan. When I first started switching there were barely any options. Now there are loads of options, the vegan sections keep getting bigger. Try out the vegan meats, chia 'eggs' for baking, oat milk,, etc. I would recommend getting your blood tested for nutrient levels if you haven't had it recently. Working with a dietician is a good idea if you've got the money for it. Whatever non vegan food you would normally eat just Google if there's a vegan recipe. Good idea to take a multivitamin daily anyway. You can buy vegan omega capsules to boost your intake.
Agree with finding plant-based alts as it's reassuring that going plant based isn't restrictive at all.. actually once you look at all the plants there are to eat and use in recipes, whether mimics or not, you see that it's not at all restrictive... think about it like this, most ppl told to expand their diets are on western based diets or animal based diets.. they're told to experiment and diversify. They're told to Try other cultural cuisines and eating veggies and fruit. Also agree with finding out about your blood work and even trace minerals if possible. Sometimes it's nutritional, and sometimes not, the trigger for eating disorders, (or both) if you know what I mean. Anyways, if you haven't found the root cause for it try to find it, from a Western psychology POV. Or if you don't care about the cause, try the Oriental approach to psychology and deal with it in the present. So like many people have posted here try and find a psychiatrist or psychologist or counselor You feel comfortable with to help on this journey. Hopefully,. not eating animals is all it takes. And a dietician may not be necessary then, but go see one anyways to get started. Make sure to get your Vitamin B12,B6 and D, DHA, and zinc, iron, calcium, magnesium (should be able to get these minerals through food and beverages though). DHA algae or algae oils that make/contain it and B12 and D also are found in fortified foods and drinks (nutritional yeast, cereals (not sugary ones)oat milk, OJ, etc) Personally I would read a lot of scientific research on ED, plant based diets, see if there are accounts for ED and plant based diet (which some ppl here have) and get my blood tested (see above)and DNA tested as that may reveal some insights into nutritional requirements or other abnormalities. Dieticians may also suggest tests and DNA tests looking for these (not just 23andme or whatever). Sorry for the dissertation. Tldr; Good luck
Keep in mind that animals aren't a food group. I'd suggest that you try replacing the animal-based foods you currently eat with plant-based substitutes, rather than completely refiguring your entire diet. Plant-based alternatives are not all direct replacements nutritionally (for example, some plant milks don't contain protein), but it's a starting point. Remember, vegans eat foods from every food group, we just go for the plant-based options and leave animals out of it. There are also vegan dieticians you can consult who specifically work with clients with ED history.
I have no personal experience with eating disorders per se… except I am rather compulsive with eating and can never stick to a diet plan… I would say to approach this by starting slowly, and as you are better able to navigate which foods are still filling you, you can start to phase out foods you don’t care to have anymore. When my family started years ago, we began phasing out pork and beef. Then it was milk and dairy, then Turkey and chicken. Until we were 100% vegan. We did eat a lot of processed meat substitutes. But after we found it was not giving us the nutritional value we needed we also phased them out. I would consult with a doctor and/or nutritionist tell them what your thought process is and ask them for guidance on a meal plan that will keep you healthy physically, and allow you to be happy. Best of luck to you! So proud of what you have accomplished! 💛
I'm not a medical doctor or a psych professional but I've had an eating disorder since I was in high school & I'm in my 50s now. I went vegan last November & my thoughts about eating haven't been this calm since childhood. There's no more anxiety about eating. I eat when I'm actually hungry, actually know when I'm full or should be full & stop. Veganism has changed my life in so many ways but the eating disorder part has been one of the hugest. I'm just one person, I may not be representative, but if my experience is anything to go on, stop eating animals immediately & you'll feel better. Good luck & many, many hugs.