diet and weight loss

Vegetarian Diet What is it?

A vegetarian diet is a pattern of nutrition in which the consumption of animal meat such as red meat, chicken and fish is eliminated. In this style of nutrition, the main focus is on a variety of plant foods such as fruits, vegetables, whole grains, legumes, nuts and seeds. There are different types of vegetarianism, each type is different in the amount of animal products used. For example, one type of vegetarianism excludes only meat, but allows dairy and eggs. Another type of vegetarianism does not consume any animal products, not even honey.

People may choose a vegetarian diet for a variety of reasons. Some prefer this style of food for ethical reasons such as respecting animals and opposing their killing. Others consider its environmental aspects, such as reducing greenhouse gas production, using less water resources, and preserving biodiversity. Others are looking for more health benefits such as reducing the risk of heart disease, weight control, and improving the digestive system, and some may have religious and ritualistic reasons for vegetarianism. For this reason, many believe that a vegetarian diet goes beyond the food plate and encompasses the entire lifestyle of a person.

Vegetarian diet types

Vegetarian diets are basically known by eliminating meat, poultry and fish; But depending on which other animal products are allowed or prohibited in them, they are divided into several different categories. In the following, we mention some of the most famous and common types of vegetarian diet.

• Lacto-Ovo (Lacto-Ovo): In this type of vegetarianism, consumption of dairy products and eggs is allowed; But meat, chicken and fish are prohibited. This type of diet is one of the most common and lightest types of vegetarian diet. Lacto (Lacto): In this style, consumption of dairy products is allowed, but eggs and meat products are prohibited.
• Ovo (Ovo): In the Ovo vegetarian diet, eggs are allowed, but dairy and meat and fish are consumed. They are not.
• Pescatarian: In this type of vegetarianism, consumption of fish and sea products is allowed, but meat and chicken are prohibited. Some people also consume pastrin, dairy and eggs. Flexitarian: This vegetarian diet is somewhat flexible and sometimes includes the consumption of meat or fish. Vegan: In this strict style of vegetarian diet, no animal products are included. Meat, chicken, fish, dairy, eggs and even honey are not allowed.
• Raw Vegan: In this style, the focus is on consuming foods that do not need to be cooked. These include fruits, vegetables, nuts, seeds, and legumes without high heat or intense processing.

As more food groups are reduced from people's diet, the risk of micronutrient deficiencies such as vitamin B12, iron, and calcium increases. For this reason, people who follow stricter versions of these diets need more careful planning to meet their nutritional needs.

Does a vegetarian diet help with weight loss?

A vegetarian diet can play an effective role in weight loss, especially if it is followed in a principled way. Studies show that in most cases, the body mass index (BMI) of vegetarians is lower than that of omnivores. Also, a review of 12 studies in this field has shown that people with a vegetarian diet lose an average of 2 kg more weight than non-vegetarian people in about 18 weeks. Also, another study on people with type 2 diabetes has shown that a vegetarian diet is almost twice as effective as a regular low-calorie diet in losing weight. If the vegetarian diet is followed in a principled way, it provides a lot of fiber and complex carbohydrates to the body and increases the quality of nutrition; This is while the calorie intake is lower in vegetarian diets.

In general, vegetarian foods usually have a lower calorie density and, in the same volume, provide less energy than animal and processed foods. This makes a person feel full sooner by eating more food, but provides less calories to his body. For this reason, people on a vegetarian diet can often experience weight loss without the need for severe restriction or constant hunger. Despite the effect of a vegetarian diet on weight loss, eliminating meat alone is not a guarantee for weight loss; The quality of the diet and the balance of caloric intake play a decisive role in the outcome of this diet. Also, a vegetarian diet that contains a high percentage of processed, sweet, salty, and high-calorie foods may not have much to say about weight loss and improved health.

Successful weight management with a vegetarian diet only focuses on whole foods such as fruits, vegetables, whole grains, and legumes while limiting high-calorie additives such as fats and oils and reducing processed products such as sugary drinks and juices. It reaches the desired result.

Vegetarian Diet Plan

A basic vegetarian diet plan includes a smart variety of starchy carbohydrates, fruits, vegetables, and plant proteins. Ideally, starchy foods such as whole grain bread, rice or pasta should be the main basis of most vegetarian meals and make up about one-third of the food volume. Most vegetarians are recommended to consume at least five units of fruits and vegetables and two units of dairy products daily and include two to four units of legumes, nuts and seeds in their diet. If a person cannot consume dairy products, it is necessary to replace this amount with enriched substitutes such as almond milk, soy milk or oat milk and yogurt or enriched vegetable cheeses and natural sources of calcium such as sesame, millet, almonds, dark green leafy vegetables. In addition, to get all the essential amino acids, a combination of brown rice with tofu or peanut butter with wholemeal bread should be consumed. Also, since plant iron is more difficult to absorb than animal iron, vegetarians should use different sources of plant iron such as lentils and dark leafy vegetables with foods rich in vitamin C such as citrus fruits or bell peppers.

The next point is to pay attention to the intake of vitamin B12; This vitamin is naturally present in animal products, and vegetarians are better off getting it through eggs and dairy products or dietary supplements. To provide enough energy, it is recommended to consume flax seeds, walnuts, olive oil and omega 3 fatty acids.

Forbidden foods in the vegetarian diet

The first forbidden principle in the vegetarian diet is to refrain from consuming all types of meat such as beef, veal, chicken, turkey, fish or shellfish. This restriction sometimes includes meat-based ingredients such as gelatin or animal fats that are hidden in processed products.

Beyond animal meat, some other animal products may not be consumed depending on the diet. For example, vegetarians who follow the lacto style do not consume eggs but have dairy products in their diet; While ovo vegetarians avoid all dairy products such as milk, cheese and yogurt, they do consume eggs. Vegans choose the strictest path and eliminate all animal products, even honey and beeswax, from their diet.

Benefits of a vegetarian diet

A basic vegetarian diet is associated with improving the overall quality of nutrition and reducing risk factors for chronic diseases, and can have numerous health benefits. Research shows that vegetarians often have higher intakes of vital nutrients such as fiber, magnesium, and vitamins C and E than people whose main diet is meat.

Also, vegetarians often have a lower body mass index (BMI) and may lose more weight over time than non-vegetarians. Plant foods help heart health, lower blood pressure, lower bad cholesterol levels (LDL) and reduce the risk of some cancers and can be effective in stabilizing blood sugar in diabetics. Also, many people choose a vegetarian lifestyle because of its advantages and positive environmental and moral effects. Some follow this food style to protect animal rights and respect living creatures, and some believe that industries related to animal husbandry are one of the main sources of greenhouse gas emissions.

Disadvantages of a vegetarian diet

One of the main challenges of a vegetarian diet is the increased risk of nutritional deficiencies, especially when meat and other animal products are eliminated without adequate replacement. These nutritional deficiencies may cause a person to experience fatigue, weakness, anemia, and decreased bone density. Research shows that many vegetarians are deficient in protein, calcium, iron, iodine, and vitamin B12; Many plant nutrient sources are not as well absorbed or utilized as animal sources. For example, plant-based iron and zinc are less usable in the body, and vegetarians must consume twice the recommended amount of iron to meet their iron needs. Also, vitamin B12 is found almost exclusively in animal products, and strict vegetarians such as vegans must obtain it from fortified foods or supplements such as

In addition, vegetarianism for pregnant and lactating women or children requires more careful planning; Because during these periods, the body's need for energy, protein and micronutrients increases, and any nutritional deficiency can have a negative effect on the growth of the fetus, the health of the mother, or the physical and mental development of the child. In such a situation, consultation with a nutritionist becomes more important than ever.

DoctorDoctor website has provided you access to the most experienced and professional nutritionists throughout Iran through Nutrition Doctor online visit, so that you can follow a basic and safe vegetarian diet based on your physical condition. Also, if the vegetarian diet is not suitable for your physical condition and nutritional habits, you can use types of weight loss methods such as Mediterranean diet or a diet Low-cost slimming Use it to lose weight.

Vegetarian Diet Example

A balanced vegetarian diet focuses on a variety of foods and provides about one-third of daily energy from starchy carbohydrates such as whole grain bread, rice or pasta to provide sustained energy. For a person who needs about 2000 calories per day, it is usually recommended to consume 2-3 units of vegetables, 2 units of fruit and 6-7 units of whole grains.

In general, a person on a healthy vegetarian diet should be able to get essential amino acids, omega-3 fatty acids, calcium, vitamin B2, get vitamin B7 and vitamin B12 through the right choice of food or fortified sources. In the following, we mention some examples of meals that can partially provide these nutrients for the body.

Breakfast

• Oatmeal porridge or oat milk with soy milk or low-fat milk with banana or apple and a little flour or peanut butter Grapes or dates with a fruit unit
• Light lentils with wholemeal bread and a little fresh lemon juice

Lunch

• Vegetable lentils or beans with brown rice and Shirazi salad
• Wholemeal lavash bread with grilled vegetables and vegetable curd
• Eggplant and Meatless chickpeas with wholemeal bread and eating vegetables

Dinner

• Canna bean or chickpea meal with brown rice and seasonal salad
• Vegetable soup or vegetable noodle soup without animal curd or with vegetable curd
• Steamed vegetable meal with mushrooms and soybeans roasted in vegetable oil with bread whole grain or small amount of rice

Doctor's Last Word

A vegetarian diet can be a conscious path to a healthier lifestyle if chosen correctly and intelligently. This diet contributes to individual health and is in line with ethical and environmental values. However, vegetarianism is neither a magic bullet nor an effortless choice; Success in a vegetarian diet depends on awareness, food variety and attention to getting key micronutrients. If this diet is followed without proper planning, it can lead to nutritional deficiencies and general body energy loss. For this reason, consultation with a nutritionist plays an important role in the safety and effectiveness of a vegetarian diet. The DoctorDoctor website helps you to make an appointment with the most professional and experienced nutritionists in person or online and choose and implement a balanced, workable and sustainable vegetarian diet according to your physical condition, lifestyle and personal goals. Also, DoctorDoctor online pharmacy is by your side so that you can access the most reliable nutritional supplements in the shortest possible time and follow your proper diet with confidence.

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