About The Vegetarian Diet

Vegetarian Diet Benefits, And Its Limitation And Levels Explained.

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A Vegetarian Diet aims to avoid all flesh based products. There’s also a strict version of this diet that also includes avoiding dairy products and eggs. However, this is optional and up to your personal preferences and beliefs that you want to support.

There are also other more and less strict levels that relate directly with the Vegetarian Dieting, which we will explain in this article below.

How The Vegetarian Diet Works

This is another Diet that creates energy to fuel your body from eating Carbohydrates (carbs). It then uses these Carbs to break them down into glucose sugars, and is then absorbed into your body.

Because the Carbohydrates are coming from plant based foods. These are usually rich in fiber and known as slow absorbing carbs. This means the energy will enter into your body at a much slower rate. This will lower insulin spikes in your body and overall will help lower the risks or effects of Diabetes.

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Vegetarian vs Vegan Diets

Vegetarian and Vegan Diets both have similarities, in that they are both eating plans that predominantly focus on Plant Based Foods. There are some exceptions depending on the strictness and level you feel comfortable with and decide to follow.

Compare The 8 Types Of Vegetarian and Vegan Diets

There are 8 main types of Vegetarian and Vegan diets. You may have also already read about them in our previous post about the Vegan Diet. However, these depend on your personal preferences and beliefs, and how strict you choose to be when dieting

We’ll explain them in order from the most strict and limiting, to the least (hardest to easiest). These Vegetarian Diet Types include; Strict Vegan, Vegan, Vegetarian, Lacto-Vegetarian, Ovo-Vegetarian, Lacto-Ovo-Vegetarian, Pescatarian, and Flexitarian.

1. Strict Vegan

The Strict Vegan Diet (Raw Food Vegan Diet) is exactly as it sounds. It only includes Raw Plant Based Foods. This version of the diet excludes all animal products and byproducts.

2. Vegan

The main difference with a general Vegan Diet compared to The Strict Vegan Diet is that It doesn’t limit you to raw foods only. Otherwise, the rest of the diet’s principles and guidelines are the same.

3. Vegetarian

As we mentioned in the Overview Of This Article, a Vegetarian Diet aims to avoid all flesh based products. The strict version of this diet, if you want to take it one step further, involves also avoiding animal byproducts, such as; eggs and dairy. This added option is completely up to your personal preferences and the beliefs that you want to support.

4. Lacto-Vegetarian

A Lacto-Vegetarian Diet follows the same principles of a General Vegetarian Diet, with the main difference being; it allows you to also eat dairy products. This version of the diet doesn’t include eggs or other animal based foods though.

5. Ovo-Vegetarian

When on an Ovo-Vegetarian Diet, this is the opposite to the Lacto-Vegetarian Diet, in that it allows you to eat eggs, but excludes dairy products.

6. Lacto-Ovo-Vegetarian

The Lacto-Ovo-Vegetarian Diet is a little less strict than the types mentioned above. It allows you to eat eggs and dairy, but it still aims to avoid all other animal products.

7. Pescatarian

A Pescatarian Diet is the one of the least limiting versions of the vegetarian diet. It lets you include eggs, dairy and seafood. However, it still aims to exclude all other animal based products.

8. Flexitarian

A Flexitarian Diet, also known as the “Semi-Vegetarian Diet”, is the least limiting and easiest type of Vegetarian Diet to try. It allows you to eat eggs, dairy, and also allows for the occasional inclusion of meat or seafood.

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How Does Vegetarian Compare To Other Diet Plans?

The Vegetarian Diet is very similar in its Macronutrient Breakdown to a Vegan Diet. The Macro ratio usually sits at around 40 to 65 percent of your daily intake coming from Carbs. 10 to 35 percent coming from Protein. And, 20 to 35 percent comes from fats.

Vegetarian and Vegan Diets differ substantially from other Balanced Diets, or the Keto Diet. Food intake comes predominantly from Plant Based Foods. Your carb intake will usually be much higher in comparison to the Other Diets, as shown in the below graph.

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Look Through This Free Vegetarian Shopping List

Look through this Free Vegetarian Diet Shopping Lists to help you easily prepare your meal plans when you go to the supermarket.

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View A Free Cheat Sheet To Help Keep You On Track

Review this amazing free Vegetarian Cheat Sheet to help quickly reference what you need, when you need it, and stay on track with your diet!

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What Are The Benefits Of A Veggie Diet?

Similar to the Vegan Diet, the Veggie Diet has many benefits that can be gained, both Personally and towards a Healthier Planet.

The Personal Benefits

When followed correctly, there are many amazing benefits you’ll gain from a Veggie Diet. These can include:

  • Putting Less Stress On Your Digestive Symptom.
  • Reduce The Risks Of Certain Cancers, Heart Disease And Alzheimer’s.
  • Improve Your Body’s Immune System.
  • Help Reduce Blood Pressure.
  • Management And Control Weight Loss And Energy Levels Easier.
  • If Suffering From Celiac Disease, You Can Help Reducing Chronic Inflammation.

Benefits Towards A Greener Planet

Risks To Take Note Of When On A Veggie Diet

The main risk you will face when changing to a Veggie Diet, is the increased chance of becoming malnutritioned. All different food types give us different Macronutrients, as well as essential vitamins and minerals our body needs to function properly. By cutting out any food, this only increases this more.

The great news is, this diet is very common now, and fortunately there are now lots of substitutes and supplements that can help maintain this diet healthily.

It’s important to remember that If you are ever in doubt, or, if you have medical concerns already. You should always consult a health professional before beginning this diet. Being malnutritioned for long periods of time, can cause or increase other health risks in the future.

Vegetarian Diet Examples Of Meal Ideas Using Veggie Tortillas And Salad.

Vegetarian Diet To Lose Weight

Similar to the Vegan Diet, A Vegetarian Diet is more of a life choice for reducing animal cruelty and improving the planet. But, just like any diet, it can also be used to lose weight. The fundamental principles of the Diet are the same. As you eat slightly less Calories than your body needs per day, you will be able to lose weight. It just takes time, consistency, and patience.

Pros and Cons With Losing Weight

There are pros and cons that come with losing weight on a Vegetarian Diet. The Pro being that by changing to a Plant Based and High Fiber Foods, you will find losing weight can come quite easy. You will feel fuller for longer, so you will binge and snack less. You will be cutting out large amounts of processed foods. And, you will feel healthier and energized with less strain on your digestive system. Because vegetables are lower in Fats and Proteins by nature, you will also be able to eat a lot more volume of food to reach the same amount of Calories.

The main con for this diet is that it does have a higher risk of leaving you with nutrient deficiencies. You also might notice your daily protein intake will be lower. This also depends on the Strictness or Level of This Diet you choose to follow.

It’s important to always remember that All Foods Have Different Makeups and give different nutrients our bodies need to run efficiently. By removing or limiting foods, you are always going to be increasing the risk of limiting your body from these.

Vegetarian Dieting Tip

If you want to follow a Veggie Based Diet for a long period of time and remain healthy, it helps to take note and Monitor What You Eat. It’s easy to fix or modify things as you go if you can see what is happening and how it is affecting you. Once you are aware, you can then look at sourcing the substitutes and supplements needed to help the limited areas.

Measure And Compare For Faster Results

If you are aiming to lose weight on a Vegetable Based Diet, measuring and comparing your results can help you stay on track and avoid risks. It can also show you results on a daily, weekly and monthly view on how it is affecting your weight control, energy levels, and even your motivation.

Limiting your life with any diet can become physically and mentally exhausting. By noting down these moments, you will see how your body is reacting and easily find areas to improve. This is not just healthier and safer, it’s also more efficient if losing weight is your main goal at the moment. 

If you think about it a bit like a car. By this I mean if you are monitoring your car’s dashboard for fuel, oil, GPS, or other signals, and seeing exactly when you need to refill, and repair. Or, to look at the map to help you plan to get to your destination faster and more efficiently.

Vegetarian Diet Meal Plan Idea With Cuscus And Vegetables.

How To Start A Vegetarian Diet

Always consult your health professional if you have any concerns at all before starting a diet. Otherwise, use these steps to kickstart your Veggie Diet:

  1. Learn and understand How Calories and Macros Work with weight loss in general. This will help you save time and better understand why and how you can lose weight efficiently. At the same time, you will understand how to do it healthily with any Diet.

  2. Try using a Food Tracking Journal. These journals include how-to guides, cheat sheets, shopping lists, and let you easily track and measure how you’re going every step of the way.

  3. Research New and Tasty Vegetarian Recipes. The better they taste, the more motivated you will stay. In turn, the longer you’ll be able to maintain the Diet for.

  4. Remove any bad foods, and go grocery shopping for your new ingredients and meal plan ideas.

  5. Start your first day of dieting. If you can, it’s also a lot easier to aim to plan your meal prep for 1 to 3 days in advance. We all know life gets hectic at times, so being prepared in advance will make it a whole lot easier with your time to maintain.

  6. As a guide, if your goal is to lose weight. Try to aim to diet for around 30 to 90 days. If you are feeling good, keep going! If not, Check your results if you’ve been Tracking them and see if you can find where things can improve.

  7. Compare your progress from when you first started. Seeing progress always helps with motivation. Seeing where you have come from to where you get to in the future can be an amazing boost to morale to continue your new lifestyle.

  8. It’s important to remember that; Once you’ve met your goal weight, re-measure your body’s calorie requirements. Then, Try to maintain your food intake at that current level. Relax  and enjoy it a little more. If you ever need to, you then know exactly what to do if you want to lose weight again in the future.

  9. It’s good practice to get a checkup with a health professional every now and then for nutrient deficiencies on a Veggie Diet, just to be safe. As we mentioned earlier, if you have been Limiting Your Body Of Nutrients For Long Periods Of Time it can be dangerous, as well, very taxing, both physically and mentally.

Try Using A Food Tracking Journal For Better Results

If you need help to put it into practice, Try using a Food Tracking Journal that has all the shopping lists and cheat sheets, as well as tracking sheets for both food intake, energy and motivation levels

This will let you see progress from day one. You will also be able to compare each day, week, and month, on progress. You will be amazed when you see the impacts on your body over time on paper. This is a n amazing way to find areas holding you back. Once you see them, you can easily make small changes and start benefiting again to keep going for as long as you continue to enjoy it.

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