How does the Vegetarian Diet work?
Well, which kind of vegetarian do you want to be? Most choose a lacto-ovo approach, turning their backs on meat, fish, and poultry but still eating dairy products and eggs. (Lacto-vegetarians, meanwhile, also nix eggs, whereas ovo-vegetarians also nix dairy; vegans exclude all animal products.) For the lacto-ovo camp, the government’s 2010 Dietary Guidelines can help you develop a healthy plan. You can skip over the first 80 pages and just figure out how many meatless calories you should eat (Appendix 6, page 78) and where they ought to come from (Appendix 8, page 81) to get all the nutrients you need.
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Will you lose weight?
Likely. Research shows vegetarians tend to eat fewer calories, weigh less, and have a lower body mass index (a measure of body fat) than their meat-eating counterparts. If you’re doing it right—eating lots of fruits, veggies, and whole grains—you’ll likely feel full on fewer calories than you’re allowed each day. With that “calorie deficit” and a little physical activity, you’re bound to shed pounds. How quickly and whether you keep them off is up to you.
Does it have cardiovascular benefits?
Yes, provided you create a healthy plan (a French fries and doughnut diet counts as vegetarian). Research has linked vegetarian diets to reducing cholesterol, blood pressure, and the risk of heart disease. As long as you’re not devouring copious calories and you’re monitoring your saturated fat intake, you’ll tilt the heart-disease odds in your favor.
Can it prevent or control diabetes?
Yes, it’s a good option for both.
Are there health risks?
No, as long as you create a sensible plan.
How well does it conform to accepted dietary guidelines?
Fat. If you make healthful choices, you should stay within the government’s recommendation that between 20 to 35 percent of daily calories come from fat.
Protein. It should keep you within the acceptable range for protein consumption.
Carbohydrates. It’s in line with the recommendation that carbs supply 45 to 65 percent of daily calories.
Salt. The majority of Americans eat too much salt. The recommended daily maximum is 2,300 milligrams, but if you’re 51 or older, African-American, or have hypertension, diabetes, or chronic kidney disease, that limit is 1,500 mg. It’s up to you to stay under your cap, but it shouldn’t be too hard if you eat enough fresh produce, ditch heavily processed foods, and hide the salt shaker.
How easy is it to follow?
How much do you like meat? If the thought of a turkey-free Thanksgiving isn’t a turn off, making the switch probably won’t be too hard. Plus you’re free to decide what you can’t live without (omelets? ice cream?) and whether you’ll cheat on occasion. Be mindful that healthy vegetarianism requires planning, especially if you’re a first-time convert.
Convenience:
When you want to cook, there’s a recipe somewhere that’ll suit your taste buds. When you don’t, virtually every restaurant serves up vegetarian fare. And while alcohol is technically permitted, that’s not license to binge drink.
Fullness:
Nutrition experts emphasize the importance of satiety, the satisfied feeling that you’ve had enough. If you’ve built a healthful vegetarian diet around fiber-packed veggies, fruits, and whole grains, you shouldn’t feel hungry between meals.
Taste:
You’re making everything, so if something doesn’t taste good, you know who to blame.
How much does it cost?
It’s moderately pricey. Stocking up on produce and whole grains can get expensive, but bypassing the butcher will help keep the tab reasonable. Plus, lacto-ovo vegetarian staples like eggs and beans are some of the most affordable choices at the supermarket.
Does the diet allow for restrictions and preferences?
Vegetarian diets can be easily adapted—choose your preference!
Source: http://health.usnews.com/best-diet/vegetarian-diet <-- Make sure to check this out for more information!
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