Vegetarian diets are becoming more and more popular around the world. With various reasons as to why people go vegetarian, they all have one thing in common: vegetarians have to be very selective about the foods they eat in order to maintain health. With that said, a vegetarian diet has multiple benefits to offer, and is easier now then ever before. With a rise in meatless diets comes a rise in vegetarian alternatives, which makes for an easier transition into vegetarian hood.
What is a vegetarian diet?
A vegetarian diet is one that excludes meat as a source of protein. As a vegetarian, substitutes are eaten in place of poultry, beef, game, fish, shellfish, and crustaceans. Some substitutes that can replace meat in a vegetarian diet include items such as: beans, tofu, vegetarian meat, eggs, and dairy products such as milk and cheese. The most common types of vegetarians include: Lacto-ovo, lacto, ovo, and vegan. In a lacto-ovo diet, a vegetarian eats both dairy products and eggs. In an ovo-vegetarian diet eggs are consumed, dairy is not, and in a lactovegetarian diet, dairy is consumed and eggs are not. A vegan diet is one that excludes all animal products in addiction to meat, dairy, and eggs. In this diet items such as gelatin, rennet, and honey are not consumed.
How to maintain a healthy vegetarian diet:
In order to maintain health with a vegetarian diet, it’s important to ensure that you’re getting an adequate supply protein daily. On average, vegetarians and non-vegetarians should consume 40-70 grams of protein a day. A piece of chicken or beef contains roughly 30-40 grams on it’s own, whereas a cup of beans can average between 14-20 grams. As you see, a vegetarian gets a little less protein per serving, so it’s important as a vegetarian to make sure that you’re eating enough complete protein sources daily. It’s also important to make sure you’re not loading up on carbohydrates, sugar, and sodium. Eating a balanced diet of protein, whole grains, vegetables, and fruit is very possible on a vegetarian diet, and can be achieved as long as we’re not substituting on the wrong things.
Advantages of a vegetarian diet:
To eliminate animal products from your diet takes a lot of courage and planning. It’s not easy to transform your daily diet, and if you do so and you make the right dietary choices, you will feel empowered. A diet high in vegetables, grains, and fruits can help to boost your immune system, lower cholesterol, and blood pressure. Another advantage of eating a vegetarian diet is cost. A plant based diet is also easier on the digestive system. On average, a diet high in meat is costly and can run up your grocery bill. While there are expensive meat substitutes on the market, it is easier to keep a lower grocery bill loading up on veggies and beans as opposed to poultry, meat, and fish, which tend to be the most costly items in the store.
Disadvantages of a vegetarian diet:
Dining out can sometimes be difficult when trying a maintain a strict vegetarian diet. Although more restaurants are becoming vegetarian friendly, there are still many that do not offer many healthy vegetarian alternatives. Also, maintaining a healthy and balanced vegetarian diet can be time consuming. If you’re sick of rice and beans every night, it may require a little time and research to find some new and exciting recipes to help get your protein in.
How to lose weight on a vegetarian diet:
Although this many seem all to easy, it’s not always that way. If we aren’t getting enough protein, we will feel hungry and therefore fill up on carbohydrates, also known quick fillers. These quick fillers can often translate into empty calories, and will not aid in weight loss. In order to lose weight and stay healthy on a vegetarian diet, make sure that your protein sources are not loaded with sodium or sugar. Try to avoid too many frozen substitutes, and stick to beans, grains, and tofu. There are many ways to cook these proteins to make them more enjoyable, it will just take a little effort on your behalf. Also try to avoid fatty snacks, and stick to fruits and vegetables. Nuts are a great snack that are loaded with protein and good fats.
With all the advantages that vegetarianism has to offer, it’s no wonder so many people are jumping on board. It’s cheaper, healthier, and can help you lose weight–if done correctly. Loading up on vegetables and fruit can only be a good thing, and can help increase your overall health. While vegetarianism isn’t for everyone, it’s a healthy alternative lifestyle that will make you and your wallet feel good–and if done right, your body will feel the difference.