Vegetarian Diet, How to Become a Vegetarian!

 

2. Certain Cancer Protection:

A major study conducted by the World Cancer Research Fund suggested that the risk of cancer is significantly lowered by vegetarianism. In fact, the risk of most types of cancers is 20-50% lowered by vegetarianism.

Plant foods that have been found to lower cancer risks include cruciferous vegetables such as broccoli, cabbage, cauliflower, Brussels sprouts, umbelliferous herbs, and vegetables such as carrots, celery, dill, parsley cilantro, caraway, and other vegetables and fruits such as citrus fruits, tomatoes, cantaloupe, berries cucumber, grapes, beans and soybeans, whole grains, flaxseed, nuts, and seasoning herbs such as garlic, onions, chives, scallions, turmeric, rosemary, ginger, oregano, sage, thyme, and basil).

These foods all have anti-oxidant properties and strengthen the immune system.

3. Weight Loss:

Vegetarianism and weight loss are intimately related. A vegetarian diet helps weight loss and also ensures that the pounds do not come back. Since vegan foods are generally low fat, calorie counting is not necessary, and yet weight loss becomes possible with vegetarianism. vegetarian diet

With vegetarianism, it is possible to eat more and yet weigh less. Vegetarianism and weight loss are innately connected and many scientific studies have proved this fact again and again.

Additionally,

a vegetarian diet means fewer calories, sodium, cholesterol, and fats (both saturated and trans fats). Its goodness also includes a higher level of fiber, magnesium, potassium, and other nutrients that are combative in fighting off some diseases.

Disadvantages of Being Vegetarian:

There are some disadvantages of vegetarianism. A study conducted on a 33 vegan patient brings to light the disadvantages of vegetarianism. The patient had been a vegan since he was 20. He had no history of alcohol or drugs. However, due to some nutritional deficiencies, the patient had suffered from severe neuropathy of his eyes.

He had vitamin and mineral deficiencies which caused poor eyesight. Thus vegetarianism has its disadvantages but these may be avoided by being careful enough and including all the essential nutrients in one’s diet.

The Major Risks of Adopting a Vegetarian Diet:

• Low Levels of Omega-3 Fatty Acids: Omega-3 fatty acids are called essential because the body does not make them. the best source of this fatty acid is fish.
• Vitamin, Mineral, or Protein Deficiency: The most common deficiencies are vitamin D, B12, calcium, and protein.
• Low Cholesterol Levels: the body must have cholesterol to work properly.
• Weight Gain from Carbs: Too many vegetarians fill up on refined carbohydrates, such as bread, doughnuts, or cake. This can result in weight gain.
• Increased Risk of Colon Cancer: The reason for this is not fully understood, but vegetarians have a 39 percent greater chance of developing colon cancer than meat-eaters.

Steps to Become a Vegetarian:

1. Decide Why You Want to Become a Vegetarian.

There are as many reasons for becoming vegetarians as there are people out there. Whatever your reason is you need to clarify it. If you are one of those wanting to do it because it seems like a good idea or because your friends are doing it then you need to read and listen to as much information as possible on the subject of vegetarianism (is that a word?) in order to get a more substantial reason for continuity.

So,

no matter what your reason may be, for the most part, the underlying reason behind most people becoming vegetarians is a desire for better health. Most health practitioners would agree that a vegetarian lifestyle is a healthier lifestyle. vegetarian diet

2. Decide What Type of Vegetarian You are Going to Be:

You can make different choices as you learn and grow on this journey. Let’s discuss different types of vegetarians. The basic vegetarian eating plan is one that consists of main fruits, vegetables, nuts, seeds, beans, and grains.

There are also as many variations of the major types as there are people because it’s an individual decision. You are the one who has to decide what goes in and out of your mouth. That said, let’s move on. The major types of vegetarians are the Ovo-Lacto vegetarians, pescatarians, Lacto-vegetarians, vegans, ovo-vegetarians, raw vegans.

• A. Ovo-Lacto vegetarians: Vegetarians who include dairy products and eggs in their eating plan.
• B. Pescatarians: Pescatarians include fish.
• C. Lacto-vegetarians: Vegetarians who include dairy products in their eating plan.
• D. Vegans: Eat only plant-based foods, no animal products or by-products.
• E. Ovo-vegetarians: eat eggs.
• F. Raw vegans: Eat only raw plant-based foods. Raw, meaning foods that are prepared at no higher than 115-120 degrees.

 

3. Eliminate The Unwanted Items:

Now you need to begin to eliminate the unwanted items in your eating plan and include more of the fruits, vegetables, nuts, and seeds. Some people go cold turkey and eliminate all the unwanted stuff right away. Others eliminate an item at a time. Again the choice is yours.

If you’ve only associated being a vegetarian with eating big bowls of salad and nothing else, welcome to an exciting journey. Those times have a long past and a vegetarian lifestyle is filled with delicious and mouthwatering eats and the salads have come a long way. The only boundary is your imagination.

4. Try Books on Vegetarian Cooking:

Experiment with different types of vegetables. Try out a few that appeal to you. Take your favorite vegetable and start looking for different ways to prepare it. Don’t be afraid to try a combination you’ve never tasted before, you might be pleasantly surprised at the taste.

5. Never Stop Learning:

The key to sticking with any decision is to keep yourself informed. The more you read and listen to materials on the health benefits of different foods and the vegetarian lifestyle, the more motivated you are to stick with it especially in the beginning stages.

6. Be Easy On Yourself And Those Around You:

Eating an occasional piece of ‘whatever’ amidst an otherwise healthy eating plan is okay. Don’t allow anyone to make you feel guilty for occasionally indulging. Go easy on those around you who have not yet made the decision to transition to a vegetarian eating plan. vegetarian diet

By Your Example,

they will be encouraged to take baby steps. Let them notice the weight loss, the increased energy, clearer skin, and all the benefits that go with the vegetarian lifestyle. Answer their questions with a non-condemning or self-righteous attitude and share from time to time snippets from articles you read or audios you listen to. Don’t bombard them just be open to their questions and occasionally share what you are learning.

Vegetarian Foods to Eat:

Here are some vegetarian dishes that you can enjoy:

• Black beans and rice.
• Bean burritos.
• Peanut butter and jelly sandwich.
• Macaroni and cheese.
• Vegetable lasagna.
• Lentil soup.
• Minestrone soup.
• Vegetable stir-fry with tofu.
• Pasta with tomato or pesto sauce.
• Pizza with vegetable toppings.
• Veggie burgers.

Nutritional Needs:

A vegan diet eliminates food sources of vitamin B12, which is found almost exclusively in animal products, including milk, eggs, and cheese. A vegan diet also eliminates milk products, which are good sources of calcium.

To ensure that “well-planned” diet, vegans must find alternative sources for B12 and calcium, as well as vitamin D, protein, iron, zinc, and occasionally riboflavin.

I. Vitamin D:

 Vitamin D helps our bodies absorb calcium and is synthesized by exposing skin to sunlight. But vitamin D deficiency can occur, especially if you don’t spend a lot of time outside. Vitamin D is not found in most commonly eaten plant foods; the best dietary sources are fortified dairy products.

Vegans also can get vitamin D from fortified foods, including vitamin D-fortified soy milk, rice milk, almond milk, orange juice, and some cereals. Vitamin D2 supplements are plant-derived, whereas most vitamin D3 is derived from animal products.

II. Calcium:

 We all need calcium for strong teeth and bones. You can get calcium from dark green vegetables (spinach, bok choy, broccoli, collards, kale, turnip greens), sesame seeds, almonds, red and white beans, soy foods, dried figs, blackstrap molasses, and calcium-fortified foods like soy, rice, and almond milk; fruit juices; and breakfast cereals.

III. Vitamin B12:

 Vegans can get vitamin B12, needed to produce red blood cells and maintain normal nerve function, from enriched breakfast cereals, fortified soy products, nutritional yeast, or supplements.

IV. Protein: 

There are several nutrient groups that take some effort on the part of vegetarians to be met, and protein is one of the biggies. For those who eliminate only meat products but continue to eat eggs and dairy products, their protein requirements can be easily met this way. The amount of protein we need is not overwhelming, particularly if we’re eating dairy products and eggs.

V. Zinc:

Zinc plays a role in many key body functions, including immune system response, so it’s important to get enough of it, which vegans can do by eating nuts, legumes, miso, and other soy products, pumpkin and sunflower seeds, tahini, wheat germ, and whole-grain bread and cereals. vegetarian diet vegetarian diet 

VI. Omega-3 fatty acids:

The omega 3 fatty acids (DHA, EPA, and ALA) are important for cardiovascular health and brain function. DHA and EPA are found in fish, eggs, and algae. Vegans can get these essential fatty acids through a diet rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. ALA is found in flaxseed, chia seed, walnuts, canola oil, soy. DHA from microalgae can be found in supplements and fortified foods.

VII. Iron:

 Iron deficiency is quite common especially among children in general, and vegetarians must take special care to ensure adequate iron intake since iron from vegetable sources tends not to be absorbed by the body as well as iron from animal sources. Get the whole and enriched grains in, and iron-fortified cereals, dark green leafy vegetables, and dried fruits.

Conclusion:

Becoming a vegetarian and living the vegetarian lifestyle is a decision you should not take lightly. It can affect every aspect of your life. If you consider how much food is a part of your everyday living, you can see the enormous impact it can have on your life. But the benefits of vegetarianism are great. The decision to live a vegetarian lifestyle and adopt a healthy vegetarian diet is up to you.