VEGETARIAN DIET
The vegetarian Diet is more of a choice in lifestyle and the origins are really not know. Those that are against animal cruelty, or are just trying to lead a healthier lifestyle that eliminates animal proteins find this to be a straightforward approach to dieting. Grab a vegetarian cookbook and cut out the meat- you’re ready for the vegetarian diet!
Foods Emphasized: Grains, fruits and vegetables
Foods Restricted: Almost all animal products
Premise and Guidelines: Being strictly vegetarian usually means meat is excluded from the menu, but other animal products may still be acceptable. This depends on what type of vegetarian you are. The different types of vegetarians are: vegan, which includes only plant foods; lacto-vegetarians, which include plant foods and dairy products; and ovo-lacto vegetarians, who eat plant foods, dairy products and eggs. Semi-vegetarians do not eat red meats, but will consume chicken, fish, dairy products and eggs.
Adapting a vegetarian lifestyle can be difficult. You will need to decide what you are willing to give up or what food items you feel are unhealthy for you before choosing this diet. Will power is key to following through with the lifestyle.
Although vegetarian diets are considered very healthy, you must make sure you supplement any vitamins or nutrients you’re missing by following the diet. On the positive side, they are typically lower in saturated fat, total fat and cholesterol. However, by cutting out certain proteins or foods, such as meat, you may become deficient in certain nutrients, so be sure you are getting your recommended daily intake of Iron, Vitamin B-12, Vitamin D, Calcium and Zinc. Keep track of your meals so you can be aware of any deficiencies or health needs.
A vegetarian diet can still include a wide variety of foods, and it is easy to consume enough calories to keep energy levels high. Some tips that vegetarians use to maintain a balanced diet are to limit intake of fatty foods and sweets; eat unrefined or whole grain products; consume a variety of fruits and vegetables; choose low-fat dairy products; and don't over consume eggs, since they are high in cholesterol. Following these basic guidelines should ensure your diet remains healthy and successful. Just be sure that you are still burning more calories than you eat.