Vegetarian Diet Plans – Which One Is Best For You?

diet plan for vegetarian

If you are considering a vegetarian diet plan, you should know that there are several different vegetarian diet plans available. You want to be able to get all of your nutrients, vitamins, and minerals to meet your daily nutritional needs. There are several different kinds of diets for vegetarians including lacto-ovo, lacto, vegans, and ovo vegetarians.

 

All vegetarians enjoy a diet rich in fruits and vegetables, but there are subtle differences in what foods are restricted. Lacto-ovo vegetarians consume dairy products and eggs, but they do not eat any animal products including meat, fish, or poultry. Lacto vegetarians eat dairy products, and no eggs or animal products. Ovo vegetarians eat eggs, and no dairy products. Vegans are stricter vegetarians in that they do not consume any kind of animal products including honey and gelatin, eggs or dairy products. There are also more flexible semi-vegetarians that do occasionally eat fish, poultry, dairy, eggs and meat in either small quantities.

 

You have to prepare for a healthy vegetarian diet plan keeping your nutritional needs in mind. There is a vegetarian food pyramid that emphasizes the following each day: six servings of grains, five servings of beans, nuts, or other foods rich in protein, four servings of vegetables, two servings of fruit, and two servings of fat. The best way to enjoy the benefits of this kind of diet is to eat a variety of fresh foods ensuring that you get all of the nutrients your body requires.

 

With any of the vegetarian diet plans, it is not wise to seek out a restrictive diet plan. Look for foods that supplement any nutrients that might be missing from a diet. The vegan diet plan may miss out on vitamin B-12, calcium, iodine, and iron among other nutrients. You can purchase supplevegan dietments in the bottle, or make sure that you include vegan foods with these vitamins and minerals. Vitamin B-12 is good for producing red blood cells and preventing anemia in the body. Because B-12 is most often found in animal products, it can be a challenge for a vegan to find foods that include the vitamin.

 

Try vitamin supplements, and look for soy products and cereals that are rich in vitamin B-12. Calcium helps the body to build a strong bone structure and protects your teeth. Dairy products are excellent sources of calcium, and if you are a vegetarian who doesn’t consume dairy, you will need to find suitable substitutions. Consider a variety of dark green vegetables like kale, broccoli, or greens. You may also discover some calcium rich fruit juices, cereals, and soy products. Iodine helps to regulate the thyroid gland, your brain, heart, and kidneys to function properly. For good vegetarian sources of iodine, look for foods like soybeans, broccoli, cauliflower, kale and sweet potatoes. Also try iodized salt in your meals.

 

Iron is an important part of proper red blood cell function. Look for dried beans, peas, cereals, whole grains, and dried fruits for good sources of iron. Before considering a vegetarian diet plan, do the research to ensure that you are able to identify the kinds of nutrients you will need. The internet, library, and bookstores all have excellent resources on the kinds of diet that might be best for you.
protein powder

Including protein drinks in your vegetarian diet plan is also a good idea to make sure you are consuming enough protein daily. Since you won’t be indulging in meat much or any at all, protein drinks can make a big difference in being able to consume enough protein. There are tons of protein powder sold that are there for the taking. You can choose between whey base protein, soy based, or even vegan protein drinks. Check the protein content and make sure to check the sugar content in your protein drink so it is not over-the-top. Some protein makers include way too much sugar in their protein powder that only a child could really enjoy. There are many different flavors to choose from and a lot of variety when it comes to protein powder which can easily be mixed with fruit juice, water or milk based on your personal taste. Not all protein powders are created equal or with the same amount of protein regardless of the size of the container. For example, a 6 lb container of protein from 2 different protein makers can be very different in the nutritional value given and the amount of protein given, one can require 6 scoops to amount to say 50 grams of protein while the other might only require 2 scoops for the same 50 grams of protein. So therefore you would go through the container that requires 6 scoops per serving faster, it would finish 3 times faster than the container that only requires 2 scoops for the same 6 lb container. It is all in the nutritional value, serving per container, etc. Read the label to get the biggest bang for your buck.

 

 

The reason why I cover protein powder is because protein is such an important part of your diet, even if you choose to be a vegetarian. Protein will play a key role in your weight loss and dieting plan period. Protein will make you feel fuller for a lot longer time than other food will, it will increase your lean muscle percentage in your overall body which lead to you having more energy and strength which is what everyone needs these days, your bones will benefit greatly by increasing in volume and strength for when you are in your older years of life, protein is really solid food with no fluff so when you consume it you don’t get the need for eating junk snack food much at all, it will speed up your metabolism and cause you to burn a lot more calories, it will cause you to lose weight faster, protein will not damage your organs like fat can, it will cause you to be in better physical shape as you age, it will speed up injuries and sore muscles faster than any other food group will, and the list goes on and on.

 

 

model body

The main point here is to let you know that being a vegetarian can be just fine, it’s not an issue, just remember that you can still consume protein just not from animals. Instead there are tons of plant-based protein that can be consumed that can be just as effective as animal protein. So the choice is yours you can lose weight and firm up by being a vegetarian and being on a vegetarian diet plan, or by being a carnivore, either way is fine it’s more of a personal choice. You can lose unwanted and unhealthy body fat regardless of the¬†way you choose to lose it, and get your upcoming vacation body on.