Vegetarian and Vegan Diet
What Is It
This is the one that you are most likely familiar with. The Vegetarian/Vegan Diet is one of the most popular diets in the world. There are various pages and books about the diet, as well as memes and other comedic pages about it. For those not familiar, the vegetarian/vegan diet prevents any animal-based meats. Many supporters for this diet support it because they want to protect animal life, arguing that we kill off species simply for food. Other supporters of the diet also feel that many negative consequences arise from eating animal meat, so they decide to remove it entirely. These arguments aren't bad at all: they have merit. The vegetarian/vegan diet emphasizes a large quantity of vegetables and fruits, or in other words plant-based foods. In mainly the vegetarian diet, eggs and dairy are also allowed, but the vegan diet prohibits any animal-based foods. Due to the primary foods in both diets, vitamins, minerals, and fibers are profoundly high, but proteins can lower than the daily requirement. Calorie consumption is often lower in both diets, as well.
Why It's So Effective
Not only are both of these diets very effective in substantial weight loss, they are also beneficial for treating many diseases. Firstly, the diet is very effective in weight loss because of the lower caloric and high fiber intake. Fruits and Vegetables are naturally lower in calories, so a diet that emphasizes these only will have lower calories consumed. So, the body uses more energy than it puts back, using energy stores in the body. In fact, many studies have shown a greater weight loss for those on a vegetarian/vegan diet, than otherwise. Of the two, the vegan diet appears to be superior than the vegetarian diet in weight loss, possibly because only plant-based foods are allowed.
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Fiber also plays a role in weight loss, as well as treating certain diseases. Fiber can help treat heart diseases, metabolic syndrome, and other diseases. Fiber can also improve gut health, as well as as efficient digestion. These diets ensure that more than enough fiber is consumed, so the body can use as much as needed.
Following the Vegetarian/Vegan Diet
In terms of finding foods that adhere to the diet, you won't find much difficulty. In that case, this is a very easy diet to follow. You'll always find foods to eat for the diets. Many, however, find difficulty adhering to the diet. Why? Plant-based foods often don't taste as good as animal-based and processed foods. Also, over time, these diets can get boring because the same foods are always eaten, unless you have a large variety in your own eating patterns. So, when following this diet, you should be more concerned with losing interest or finding the food disgusting than finding the right foods.
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To get over the taste, look back at how you should view your nutrition. Don't simply choose a food to eat because it's good for you. Eventually, you'll get sick of the food and stop eating it. The great part about these diets is that you can still eat many different foods, granted as long as they are plant-based. Find plant-based foods that are tasty and you enjoy. We all have fruits that we loved to eat as a child. They were easy and enjoyable to eat: apply this to your vegetarian or vegan diet. You'll be sticking to the diet for a long time.
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When following this diet, however, you should be mindful of supplementation. Unlike other diets, certain vitamins, namely Vitamin B, is low in the vegetarian diet, due to low animal-based foods. Vitamin B is very important for many functions of the body, including growth. To make sure you eat enough, make sure to eat adequate amounts of beans and legumes. If you don't receive enough or don't eat enough beans, research supplementation to know how much you need.
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Remember also that protein intake can be quite low in these diets. Plants, unlike animals, do not have complete amino acids, so they do not contain all the necessary proteins for the body. To make sure that you ingest enough, eat a variety of plant-based foods, as some have some essential amino acids and others have others. Also, consider supplementing with protein powder and other protein supplementation. These are often very high in protein, as well as contain all the essential amino acids. Keep in mind, however, that many protein powders are animal-based, so make sure you get a plant-based one.
