| Vegetarianism has long been considered an effective | | | | supplements or consuming more vegetable proteins. |
| way to lose weight, and for good reason. In a | | | | Types of vegetarianism |
| nutshell, vegetables have fewer calories, less fat, and | | | | You don't have to give up all animal foods to enjoy |
| more nutrients compared to processed meats. | | | | the benefits of a vegetarian weight loss diet. In fact, |
| Celebrities who went vegetarian showed dramatic | | | | if you have certain health problems, your doctor may |
| weight loss, and those who tried it for even a few | | | | recommend some modifications. Vegetarianism is |
| days felt generally healthier. | | | | divided into several subtypes depending on which |
| But as with any weight loss plan, a vegetarian weight | | | | foods are restricted. Some of the most common are |
| loss diet has its risks and benefits. Before trading that | | | | the following: |
| steak for a salad, it's important to know the pros | | | | Semi-vegetarian: A semi-vegetarian weight loss diet |
| and cons. Here's a quick guide to help you out. | | | | rules out all red meat such as beef, pork, and lamb, |
| Weight loss benefits | | | | but allows fish and poultry. Dairy products are also |
| Several studies have shown that vegetarians are far | | | | included. |
| less likely to become obese than meat eaters. In | | | | Pesco-vegetarian: This diet prohibits all animal |
| Western countries, vegetarians have lower blood | | | | products, except fish and seafood. Some also allow |
| cholesterol and body mass index (BMI). But people on | | | | eggs and dairy, although it's more often a personal |
| a vegetarian weight loss diet enjoy several other | | | | choice. |
| health benefits. They have a lower risk of heart | | | | Lacto-vegetarian: Meat, poultry and eggs are |
| disease, diabetes, cancer, and other conditions linked | | | | prohibited; the only animal products allowed are milk |
| to excess weight. A study of Seventh Day | | | | and dairy. |
| Adventists, a religious group that practices | | | | Lacto-ovo vegetarian: This is the most common type |
| vegetarianism, shows that members had half as | | | | of vegetarian weight loss diet. It only prohibits animal |
| much risk of high blood pressure, rheumatoid arthritis, | | | | meats, but allows by-products such as animal oils, |
| and various cancers. | | | | milk, eggs, and dairy. |
| How it works | | | | Vegan: Described as "pure" vegetarianism, vegan |
| So why are vegetables so effective for weight loss? | | | | diets prohibit all animal products. Vegans are not so |
| It's mostly because meat and animal products contain | | | | much health buffs as they are animal rights |
| fewer preservatives, calories and saturated fats--the | | | | advocates. As such, they also stay away from |
| primary causes of unhealthy weight gain. On the | | | | non-food products such as leather and fur. |
| other hand, fruits and vegetables contain | | | | Read labels |
| antioxidants, which eliminate the free radicals that | | | | Just because you're a vegetarian doesn't mean |
| cause cell death and lead to disease. They are also | | | | you're consuming less fat. The way you prepare your |
| rich in fiber and juice, which makes them more filling. | | | | vegetables greatly affects their nutritional value. |
| A vegetarian weight loss diet doesn't require you to | | | | What good is a low-fat vegetable salad if you slather |
| starve yourself--you can eat normal servings and still | | | | it with a creamy dressing? To get the most out of |
| get fewer calories than you would from a | | | | your vegetarian diet, you still need to read the labels |
| meat-based meal. | | | | and watch your fat intake. |
| Some risks | | | | Watch your iron |
| Of course, vegetables can't provide you with | | | | Plant-based iron is different from animal iron. The |
| everything you need. One of the main concerns | | | | former is less easily absorbed by the body, so |
| about the vegetarian weight loss diet is that there | | | | vegetarians are usually prone to anemia. To increase |
| aren't enough sources of protein. Most vegetarians | | | | iron absorption, combine iron-rich foods such as nuts, |
| get their protein from beans, tofu and legumes. But | | | | beans and legumes with vitamin C-rich ones like |
| while these are excellent food sources, their protein | | | | oranges, strawberries and tomatoes. The |
| content is not as easily absorbed by the body as | | | | recommended dietary allowance (RDA) for iron is 12 |
| those that come from meat. If you're combining your | | | | to 15 mg daily. The same goes for calcium: you can |
| vegetarian weight loss diet with an exercise regimen | | | | compensate for the lack of dairy-based calcium by |
| (which you should), consider taking protein | | | | eating fortified cereals, eggs, milk, and cheese. |