The vegetarian diet plan is the practice of eating primarily plant based foods and removing meat, poultry and fish from the diet. Vegetarian diets are becoming increasingly popular as an alternative diet option.
Some people may choose vegetarianism for personal reasons, but others choose it for the many potential health benefits. One of the primary benefits of a vegetarian diet plan is the lowered risk of obesity. Vegetarians are about 35% less likely to be obese. Vegetarians also report less heart disease and fewer incidences of cancer.
– Albert Einstein
Vegetarian diets are generally classified in three main categories:
- The vegan diet – The strictest form of vegetarianism and excludes the consumption of all animal products.
- The lacto-vegetarian diet – Excludes meat, poultry, fish and egg products.
- The lacto-ovo vegetarian diet – Only excludes meat, poultry and fish products.
When preparing a vegetarian diet, it is important to include multiple sources of protein. Protein is essential for human growth, immune function and muscle gain. A vegetarian diet plan should contain high amounts of protein from sources such as nuts, legumes, and leafy vegetables. Lacto-ovo vegetarians can add dairy products as a protein source. Please try to stay with organic to avoid the dangers of genetically modified foods.
There can be some disadvantages to vegetarianism. Vegetarians (especially vegans) have been shown to be deficient vitamin B-12, and Omega-3 fatty acids. There are a few vegetarian options for Omega-3’s such as hemp seed or flax, but for the long chain Omega-3’s it can be nearly impossible. You can get a supplement your DHA / EPA with a Plant Based alternative. For B-12 we recommend finding a high quality supplement.
Another increasingly popular form of vegetarianism is known as raw veganism. A raw vegan diet excludes all animal products and all food cooked above 48 degrees Celsius (118 Fahrenheit). Cooking food above 48 degrees Celsius destroys the natural enzymes that occur in organic foods. These enzymes assist in digestion and the efficiency of vitamins.
The drawback of a raw vegan diet is that the human body can sometimes have difficulty absorbing raw foods. When switching to raw foods, it is recommended to do so gradually to give the body time to adjust. A typical raw food recipe should include about 30% of total calories from leafy green vegetables and about 40% from nuts and seeds while the rest of the calories are spread out between foods.