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Vegetarian Diet Plan

Vegetarian DietVegetarian Diet: There are many health benefits to going vegetarian. Studies indicate that those who reduce or eliminate red meat from their diets have a lower risk of heart disease and that patients with type 2 diabetes who follow a vegetarian diet plan have less severe symptoms and are less dependent on medication than their meat-eating counterparts. There is also evidence to suggest that those who regularly consume vegetables and fruits have a lower risk of certain cancers.The vegetarian diet plan is also good for those who are wanting to learn how to detox their body. It can be used in juice cleanses, liver cleanses, and following programs like Yuri Elkaim’s.  The vegetarian diet plan is much healthier than programs like the master cleanse, since it provides better nutrients that the body requires to maintain health.


Following a vegetarian diet plan can help maintain a healthy weight and prolong life. However, there are many different types of vegetarians, all of which follow a slightly different diet plan. If you are thinking about turning to vegetarianism, it is important to decide which vegetarian diet plan is right for you.


The most popular definition of a “vegetarian” is someone who does not eat meat or fish, but will consume dairy products and eggs. Vegetarians, however, are many and varied. 

The aforementioned definition is a “lacto-ovo vegetarian.” 

  •  An “ovo-vegetarian” eats eggs but not dairy, 
  • A “lacto-vegetarian” consumes dairy but not eggs, 
  • A “fruitarian” eats fruits, seeds, and nuts, but no vegetables or animal products. 
  • A “pescetarian,” who will not eat meat, but will consume fish, and usually dairy and eggs.
  • A “vegan diet plan“, however, will avoid not only meat, fish, eggs, and dairy but all animal products including honey and even certain cosmetics. 


Which vegetarian diet plan suits you will depend on factors such as moral status on meat and animal products, allergies, and pre-existing health conditions. Regardless of which of these diets you decide is right for you, the vegetarian diet plan is not in any way a fasting diet, there are certain nutritional considerations to take into account, as limiting intake of animal products can lead to certain deficiencies, such as in iron, calcium, vitamin B-12, and omega-3.



Iron is found in high concentrations in red meat. As a vegetarian, however, you can also find an excellent source of it in a wide variety of foods such as tofu, oatmeal, soybeans, lentils, beans, quinoa, iron-enriched bagels, potatoes, dark leafy vegetables, and chickpeas. Fruitarians can find iron in raspberries and blackberries.


Calcium exists in high concentrations in dairy products, so ovo-vegetarians and vegans are the ones who have to worry the most about calcium deficiency. Calcium, however, is not exclusively found in dairy products; it is also found in high concentrations in green leafy vegetables such as spinach, kale, and broccoli, oranges, oatmeal, tofu, soybeans, soy milk, and almonds.


Vitamin B-12 is not naturally manufactured by the body and is only found in animal products. For most vegetarians, this is not a problem; B-12 is in both milk and eggs. Vegans and fruitarians will find it difficult to find vitamin B-12, as even many B-12 supplements are derived from animals. However, certain breakfast cereals are fortified with B-12. It is also found in soymilk, tofu, and veggie burgers.


Pescetarians do not have to worry much about omega-3 deficiency; the best source for this nutrient is in fish, especially salmon, tuna, and mackerel. For those who do not eat fish, however, you can get your daily dose of omega-3 by adding tofu, soybeans, walnuts, and flaxseed to your vegetarian diet plan.


You might have noticed that tofu provides essential nutrients. In fact, tufu is a super food – low in saturated fat, sodium, and no cholesterol, yet it is high in protein, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, omega-3s, omega-6s, and folate. Tofu is a must have food on every vegetarian diet plan. It is also one of the few proteins that vegetarians who decide to go on the increasingly popular high-protein Dukan diet are allowed to consume. Tofu is also gluten free, making it an important food for those with this dietary restriction. Some feel intimidated by tofu at first because of its gelatinous look and texture. This food is highly adaptable, however; and it takes on the taste of whatever foods it is cooked with and can be easily chopped, mixed, or pureed and put into a wide array of foods without detection. Tofu recipes can easily be found online on many popular cooking websites such as allrecipes.com, eatingwell.com, and epicurious.com.


Whatever vegetarian diet plan you choose, the best way to get all vital nutrients is by eating a wide variety of foods every day including fruits, vegetables, and whole grains. Most importantly, eat foods you like.


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