Yea, this is pretty common (as many comments above yours will also attest to). “Vegetarian” and “vegan” are awful diet plans, in that they only tell you what not to eat. People coming from a standard diets based around meat/cheese/eggs undoubtedly have a hard time, and often become sick.
Fortunately, you don’t need that much knowledge. This stuff has been figured out by dietitians. If you’re interested in what a plant-based diet could look like, check out nutritionfacts.org. Dr. Greger has a “daily dozen” checklist that will pretty easily get you to a very healthy diet. It includes: cruciferous vegetables, other vegetables, whole grains, flax, berries, other fruits, spices (turmeric, cinnamon, garlic, etc), greens, nuts/seeds, beans/legumes, water, and exercise. If you consistently knock all 12 of those out, you’ll be healthy as a horse.
it's a christian cultural thing, mostly catholic. because the church decided fish aren't meat.
Take a multi-vitamin supplement, some linseed oil for the essential fatty acids and maybe some mineral supplement if appropriate according to the blood test.
You should do that anyway no matter your diet.
Dr Garth Davis: Americans have become obsessed with Protein
https://www.youtube.com/watch?v=XQCt3IhaUtU&feature=youtu.be...
https://arstechnica.com/science/2018/02/supplements-are-a-30...
From the linked article:
> Overall, multivitamins are not recommended for the generally healthy. There’s just no clear evidence to prove that they have any benefit. A 2013 analysis of 27 trials involving more than 400,000 people concluded that there was no clear evidence that they reduce cardiovascular disease, cancer risks, or reduce all-cause mortality.
This makes no sense.
You have a vegan diet to reduce cardiovascular disease, cancer risks, or reduce all-cause mortality.
You take vitamin supplements to prevent potential deficiencies.
https://www.youtube.com/watch?v=_d1Ca6SsKfE
http://www.who.int/features/qa/cancer-red-meat/en/
https://www.ncbi.nlm.nih.gov/m/pubmed/19562864/
https://www.ncbi.nlm.nih.gov/m/pubmed/27886704/
https://www.ncbi.nlm.nih.gov/m/pubmed/21139125/
The need for vitamins and essential fatty acids is scientifically proven.
Better safe than sorry. Multi-vitamin supplements are cheap enough.
So it is possible.
All experts recommend vitamin B12 supplements for vegans, vegetarians and older people.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042564/
https://www.ncbi.nlm.nih.gov/pubmed/17959839
https://www.b12-vitamin.com/algae/
From https://en.wikipedia.org/wiki/Vitamin_B12_deficiency:
> Vitamin B12 deficiency in the US and the UK is estimated to occur in about 6 percent of those under the age of 60, and 20 percent of those over the age of 60.[1] In Latin America rates are estimated at 40 percent and they may be as high as 80 per cent in parts of Africa and Asia.[1]