vegeterian
What is a vegetarian diet?
A vegeterian diet consists on removing all meet, and enforcing whole food consumption, it involves abstaining from eating meat, fish and poultry. People often adopt a vegetarian diet for religious or personal reasons, as well as ethical issues, such as animal rights. Others decide to become vegetarian for environmental reasons, as livestock production increases greenhouse gas emissions, contributes to climate change and requires large amounts of water, energy and natural resources.
For many people, meat is the main source of protein, but protein is not produced in any animal's body, it is actually aquired trough the whole foods it consumes. So why not get your protein straight from the source without the extra calories?
Types of Vegetarians
There are several forms of vegetarianism, each of which differs in their restrictions.
The most common types include:
Lacto-ovo-vegetarian diet: Eliminates meat, fish and poultry but allows eggs and dairy products.
Lacto-vegetarian diet: Eliminates meat, fish, poultry and eggs but allows dairy products.
Ovo-vegetarian diet: Eliminates meat, fish, poultry and dairy products but allows eggs.
Pescetarian diet: Eliminates meat and poultry but allows fish and sometimes eggs and dairy products.
Vegan diet: Eliminates meat, fish, poultry, eggs and dairy products, as well as other animal-derived products, such as honey.
Flexitarian diet: A mostly vegetarian diet that incorporates occasional meat, fish or poultry.Vegetarian diets are associated with a number of health benefits.
Studies
Studies show that vegetarians tend to have better diet quality than meat-eaters and a higher intake of important nutrients like fiber, vitamin C, vitamin E and magnesium; A vegetarian diet may provide several other health boosts as well.
A six-month study in 74 people with type 2 diabetes demonstrated that vegetarian diets were nearly twice as effective at reducing body weight than low-calorie diets
Several studies indicate that vegetarian diets may help maintain healthy blood sugar levels.
Vegetarian diets reduce several heart disease risk factors to help keep your heart healthy and strong.
Potential downsides
However, it may also increase your risk of certain nutritional deficiencies.
Meat, poultry and fish supply a good amount of protein and omega-3 fatty acids, as well as micronutrients like zinc, selenium, iron and vitamin B12.
Other animal products like dairy and eggs also contain plenty of calcium, vitamin D and B vitamins. When cutting meat or other animal products from your diet, it’s important to ensure you’re getting these essential nutrients from other sources.
Overall this is a great way to lose weight while eating whole and unprocessed foods.
