The Vegetarian diet is an eating plan that focuses meals on foods that do not result in the death or harm of an animal. The gist of this diet is eating foods that are plant based. However, if you follow one of the different forms of a vegetarian diet, certain foods like dairy and eggs are permitted.
The great news about this diet is that it’s one that’s great for weight loss, diabetes control or prevention and can lessen your risk of things that can lead to developing cardiovascular health problems such as high blood pressure or clogged arteries.
The diet is also good at preventing some types of cancer. How the diet works depends on the person following it. You can create your own eating plan as a vegetarian. If you’re a strict vegetarian, it means that all your food choices will be plant based.
You’ll eat things like vegetables, grains, fruits, legumes and more. You can choose what’s known as the lacto-vegetarian diet, which allows followers to have things like milk and eggs.
If you choose the ovo form of the vegetarian diet it means that you’ll consume eggs but won’t eat dairy or meat. You’ll need to determine the calorie amount that you need to be on in order to meet your diet or health goals but once you do lose the weight, studies have shown that it’s easier for vegetarians to maintain that loss.
A vegetarian diet can give you all the nutrients that you need as long as you make sure you’re getting what your body needs. Since you won’t be getting the protein your body needs from animal products, you’ll have to make sure your eating plan includes enough of the plant proteins to take the place of that in both portion and nutrients.
Some protein items are lentils, chickpeas, tofu and grains to name a few. You can also use soy protein. To find success with this diet, you’ll need to plan ahead to make sure that you get the essentials you need.
You’ll need to consume food items that are rich in iron, since eating vegetarian can lead to low iron if you’re not careful. Eat foods like beans, fruits, and spinach. Watch your B-12 as well.
You’ll need soy, and cereals for this. Another vitamin you’ll have to watch to make sure you get enough of in plant based eating is calcium. By eating foods like broccoli, you can get your required amount of this.
You’ll also have to watch your vitamin D and zinc levels. You can find zinc in foods like nuts and grains. Success is found when starting a vegetarian diet by not making changes all at once.
Ease into the meatless way of eating so that you give your body time to adjust. Tools that you’ll need for this are going to be supplements. Most vegetarians struggle to get enough vitamin D and B-12 if they’re not experienced with vegetarianism, so you may have to buy these.