Whether the reason involves personal, health or religious
preferences, a vegetarian diet restricts the intake of meats
and other animal flesh. When following a strict vegetarian diet,
which is also known as a vegan diet, the dieter will only consume
fruits, vegetables, nuts and grains also forgoing animal by-products
such as dairy foods or leather. If you are interested in leading a
vegetarian lifestyle, you should know that there are many different
versions of this type of diet.
A lactovegetarian will add milk and
other dairy products to the vegan diet, where an ovo-lactovegetarian
eats both eggs and milk products. There are also partial or
semivegetarians, who choose to include some animal foods into their
diet, but will not consume red meats. When a dieter wishes to cut
down on the amount of fat they consume, as well as increase fiber in
their diet, a vegetarian diet is a good way to satisfy both desires.
The vegetarian diet is also filled with healthy amounts of protein,
calories, minerals and vitamins.
The amount of protein that a person needs to function
is sometimes created by the body, while the rest must come from what
you eat. Essential amino acids are found in food items, such as
eggs, fish, cheese and milk, but all of these are not allowed when
following a vegetarian diet. Fruits and vegetables can provide
proteins to the body, but there is no one plant that contains all of
the necessary amino acids. Therefore, a vegetarian diet calls for
the eating of a variety of food items, including whole-grain
cereals, fruits, beans, seeds, vegetables and nuts.
When preparing a meal for breakfast while following a
vegetarian diet, you may want to start the day off with ½ cup
of orange juice, 1 cup of oatmeal, as well as two slices of
whole-wheat toast. For lunch, two slices of whole-wheat toast with 1
tablespoon of preserves, accompanied with a banana, fruit ice,
celery sticks with two tablespoons of peanut butter. A dinner meal
can consist of 1 cup of vegetarian chili, a medium baked potato, ½
cup of green beans, an apple, as well as a tossed salad with
Tips for Following a Vegetarian Diet
1) The calories and energy that a body needs when
following a vegetarian diet can be found when eating whole grains
2) Whole grain cereals will add iron, riboflavin and
vitamin B complex to a diet.
3) Consuming soybeans, soy bean milk and dark green
leafy vegetables offer substantial amounts of calcium and iron.
4) Vitamin B-12 cannot be found within plants, so
those following a vegetarian diet will have to find other ways to
satisfy this requirement. There are sections within the grocery or
health food store that offer prepared foods or meat substitutes that
contain vitamin B-12. There are also supplements containing this
vitamin that can be selected.
5) For protein, avocados provide a healthy dose of
proteins, but the drawback is the amount of fats this option
contains. When choosing an avocado, there are two different kinds,
hailing from California and Florida. The larger avocado comes from
Florida and contains half the calories and fat that the California
6) When preparing a salad, dark green leafy vegetables
are a better selection. For example, romaine lettuce offers more
beta-carotene and vitamin C than iceberg lettuce.
7) When eating vegetables, it is good to include as
many raw vegetables as possible. Numerous vegetables react
differently. For example, when cooked, a carrot will yield 30% more
beta carotene, but some vitamin C will be lost. Sometimes the higher
amount of vitamin decrease in vegetables can be seen when boiling.
Advantages of a Vegetarian Diet
Vegetarians tend to have a lower occurence of hypertension
than nonvegetarians. This effect appears to be independent of both
body weight and sodium intake.
Type 2 diabetes is much less likely to be a cause of
death in vegetarians than non-vegetarians, perhaps because of their
higher intake of complex carbohydrates and lower body mass index.
All types of cancer occur less in vegetarians than
their meat-eating counterparts.
Vegetarians are less likely to suffer from heart
It is also suspected that meat-eaters are prime
candidates for degenerative diseases, such as gout and arthritis.
Meat is probably major cause of internal pollution. When an animal
is slaughtered, uneliminated waste products remain in the tissue of
the animal.Uric acid and adrenaline are toxins which are secreted
into the bloodstream and muscles of animals about to be slaughtered.
The fear and struggle to escape death stimulates the secretion of
hormones like epinephrine, norepinephrine and steroids. No edible
plant product has similar toxicity. The human body has to work many
many times harder to get rid of that poison, some toxins will always
remain and in turn toxicate all cells of a human's body.
Heavy cream, whole milk, fried eggs, bacon, pork
rinds, beef, cheese, and butter -- all these contribute to long-term
obesity, cancer, heart disease, diabetes, colon cancer, reproductive
cancers, prostate enlargement, auto-immune diseases, and other
Losing Weight on a Vegetarian Diet
A person who becomes vegan will lose on average one pound
a week. This is WITHOUT adding exercise or avoiding high carb foods
such as spaghetti, rice or bread.
However, if you are not ready to convert to veganism,
converting to Vegetarianism will not guarantee you will lose weight-
as many new converts tend to eat more carbohydrates than in their
However do not let this put you off as the health
benefits far outweigh this small setback- it is very possible to
lose weight on a vegetarian diet, simply follow the tips for cutting
out carbs below.
1). Add a protein powder to your diet. They are
generally soy-based and can be added to many foods to make them more
filling without piling on the carbs.
2). If you are in the US use Morning Star and Boca
products. They can normally be found in the freezer section of your
local supermarket, and are vegetarian friendly and low in carbs.
3). Stock up on tofu, tempeh, seitan and soya products
from your local health shop or supermarket.
for Easy Vegetarian Diet Recipes