Vegetarian Diet – a diet with no meat


The aim: 

It may include weight loss, heart health, and diabetes prevention or control.

Balanced Diet: may include the amount of protein, carbs, fat and other nutrients they provide. 

The claim: 

Going vegetarian could help loose excess weight and fend off chronic diseases.

How does the Vegetarian Diet work?

Pros & Cons

  • Nutritionally sound
  • Heart healthy (if you plan it right)
  • May be difficult for some people to follow

The theory: 

Today, vegetarian diets have gained extreme popularity all over the world. Well, which kind of vegetarian do you want to be? Vegetarians consume no animal flesh – red meat, poultry, and seafood are avoided – but they may consume other animal products, depending on personal preference. For example, lacto-ovo vegetarians consume both dairy products and eggs, ovo-vegetarians consume only eggs, and lacto-vegetarians eat only dairy products.For the lacto-ovo camp, the government’s 2010 Dietary Guidelines can help you develop a healthy plan.

Do's & Don'ts

Do: Try tofu. Fill your menu with lots of vegetables and plant-derived protein sources, like tofu.

Do: make different fruit juices and shakes with berries

Don’t: avoid meat and meat products

Will you lose weight?

Likely. Research shows vegetarians tend to eat fewer calories, weigh less, and have a lower body mass index (a measure of body fat) than their meat-eating counterparts. If you’re doing it right—eating lots of fruits, veggies, and whole grains—you’ll likely feel full on fewer calories than you’re allowed each day. With that “calorie deficit” and a little physical activity, you’re bound to shed pounds. How quickly and whether you keep them off is up to you.

Does it have cardiovascular benefits?

You can make a healthy plan and menu for you if you exclude such “vegetarian” products as French fries and doughnut. In this case you will also get reducing cholesterol, blood pressure, and the risk of heart disease.

Can it prevent or control diabetes?

Yes, it’s a good option for both.

Are there health risks?

Unlikely, as long as you create a sensible plan.

How well does it conform to accepted dietary guidelines?

Fat. If you make healthful choices, you should stay within the government’s recommendation that between 20 to 35 percent of daily calories come from fat.

Protein. It should keep you within the acceptable range for protein consumption.

Carbohydrates. It’s in line with the recommendation that carbs supply 45 to 65 percent of daily calories.

Salt. The majority of Americans eat too much salt. The recommended daily maximum is 2,300 milligrams, but if you’re 51 or older, African-American, or have hypertension, diabetes, or chronic kidney disease, that limit is 1,500 mg. It’s up to you to create your own menu and choose products with low percent of salt.

Other key nutrients:

  • Getting the recommended daily amount of 22 to 34 grams for adults helps you feel full and promotes good digestion. You’ll stay within or above that range.
  • A sufficient amount of this important nutrient, according to the 2010 Dietary Guidelines, counters salt’s ability to raise blood pressure, decreases bone loss, and reduces the risk of developing kidney stones. It’s not that easy to get the recommended daily 4,700 mg. You should at least come close to the recommendation.
  • Many Americans don’t get enough. Women and anyone older than 50 should try especially hard to meet the government’s recommendation of 1,000 to 1,300 mg. You can get enough calcium from dark-green veggies like collard greens, kale, and broccoli are good, dairy-free alternatives.
  • Vitamin B-12.Adults should shoot for 2.4 micrograms of this nutrient, which is critical for proper cell metabolism. Focus on yogurt and fortified foods, like cereals, to help ensure you meet the requirement.
  • Vitamin D. Adults who don’t get enough sunlight need to meet the government’s 15 microgram recommendation with food or a supplement to lower the risk of bone fractures. Low-fat dairy and fortified cereals will help you meet the requirement.

How easy is it to follow?

How much do you like meat? If the thought of a turkey-free Thanksgiving isn’t a turn off, making the switch probably won’t be too hard. Plus you’re free to decide what you can’t live without (omelets? ice cream?) and whether you’ll cheat on occasion. Be mindful that healthy vegetarianism requires planning, especially if you’re a first-time convert.


You can as cook a lot of delicious vegetarian dishes as go somewhere to grab a bite. There is a vegetarian menu in almost all cafes and restaurants


A vegetarian diet typically consists of whole grains, vegetables, and fruits. They are, no doubt, good for health, but have you ever thought whether vegetarian meals were complete? Nutrition experts emphasize the importance of satiety, the satisfied feeling that you’ve had enough. If you’ve built a healthful vegetarian diet around fiber-packed veggies, fruits, and whole grains, you shouldn’t feel hungry between meals.


It only depends on you and your imagination and chef’s talent to create various and delicious vegetarian menu for yourself.

How much does it cost?

It’s moderately pricey.A lot of products for these diets are available in the majority of the supermarkets for low prices, howewer, whole grains can be expensive.

What is the role of exercise?

Vegetarianism only has rules on animal products, but exercises are recommended.

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