| I am sure that some of you guys are considering | | | | variety of plant-based foods that are rich in iron |
| vegetarianism as a means to lose weight. And it is | | | | including: oatmeal, raisins, soybean, black beans, |
| not surprising since, in addition to weight loss, studies | | | | cashews, chickpeas and whole-wheat bread. |
| have shown that the diet is also good for your heart | | | | Vitamin B12 |
| and may help to prevent certain types of cancers. | | | | When it comes to having enough Vitamin B12, |
| Before starting any endeavor though, it pays to have | | | | lacto-ovo vegetarians can obtain theirs from dairy |
| some facts. Although I am not a vegetarian, here are | | | | products and eggs. For the strictly plant based |
| some things that I learned through my research. | | | | vegetarians, dietary supplements will be necessary |
| There are several types of vegetarians. First there is | | | | unless you choose to consume fortified foods. This |
| the vegetarian who adheres to a strict plant-based | | | | may not be a big concern for many though. An |
| diet of vegetables, fruits, nuts, seeds, and grain. A | | | | article in Vegetarian Nutrition reports that the body |
| vegan, whom I consider the hard-core vegetarian, is | | | | can preserve stores of the vitamin for up to 30 |
| a vegetarian who doesn't eat meat or seafood or | | | | years without needing for its supplies to be |
| use products tested on or derived from animals, such | | | | replenished. |
| as honey, eggs or any type of dairy products. | | | | Fatty acids |
| A lacto-vegetarianism diet, however, allows for dairy | | | | Fatty acids play a critical role in brain function and |
| products but does not include eggs, while the | | | | other body functions. An excellent source of omega |
| ovo-vegetarianism diet is just the opposite. Their diet | | | | 3 fatty acids are fish. Instead of fish, many |
| allows for eggs, but not milk. If you decide to keep | | | | vegetarians prefer to supplement with sources such |
| eggs and milk in your diet, than you would be | | | | as flaxseed, pumpkin seed and/or canola oil. These |
| considered a lacto-ovo vegetarian. | | | | supply the alpha-linolenic acid, but lack the necessary |
| You can also become a semi-vegetarian. This type of | | | | eicosapentaenoic acid and docosahexaenoic acid. |
| diet allows for fish and some poultry. However, many | | | | However, some companies have been marketing |
| vegetarians do not consider this a type of | | | | seaweed extracts that contain these acids. Whole |
| vegetarianism. | | | | seedweed is not suggested because of their high |
| Planning | | | | iodine levels. |
| If you plan on becoming the type of vegetarian who | | | | Calcium |
| gives up all forms of meat and do not plan your diet | | | | Calcium deficiency, though not common, can occur if |
| well, you run the risk of having some nutritional | | | | you do not consume enough green leafy vegetables. |
| deficiencies. Although plant-based diets are more | | | | Vitamin D |
| natural, they do not supply all of your nutritional | | | | The lack of Vitamin D is mentioned because the |
| needs. To avoid deficiencies, the following are a list | | | | general population as a whole does not get enough |
| of nutritional sources that you need to pay close | | | | of it. Your Vitamin D needs can be met easily with |
| attention to. | | | | soy milk or regular milk, and it also can be met with |
| Protein | | | | sensible exposure to the sun. |
| Protein intake is typically lower for vegetarians. This is | | | | So after reading this and you still think vegetarianism |
| not a problem for lacto and ovo vegetarians, but for | | | | is right for you, then I suggest you make the |
| strict vegetarians or vegans, the essential amino acids | | | | conversion gradually. Weening yourself off of meat |
| may be lacking in their diet. Food sources such as | | | | may not me easy. But if you take incremental steps |
| soy, hempseed, and buckwheat provide a complete | | | | towards your goal, your conversion to a plant-base |
| serving of the eight essential amino acids. However, | | | | diet will become more easily achieved. |
| by combining foods such as brown rice and beans, | | | | And one last point. Do not think that by just |
| the amino acids your body needs can also be | | | | becoming a vegetarian that you'll automatically start |
| obtained. | | | | losing weight. I know of several people who are |
| Iron | | | | vegetarians and they are all overweight. Take this as |
| Iron in your diet typically comes from meat sources. | | | | a reminder that this diet does not give you a license |
| Vegetarian diets usually have enough, but the | | | | to eat all you want. This is because with any weight |
| bioavailability is lower, which means it absorption may | | | | loss diet you choose, the bottom line has to do with |
| not be as great. That being said, there are a wide | | | | the amount of calories you consume. Period. |