Dieting has become the new mantra today. It is not limited to any
country or region, but has become a global phenomenon. Blessed are the
few that have no such concern or anxiety in their life. They have God’s
gift of remaining slim, no matter what they eat. The rest are constantly
worried about their weight. Are you one amongst this large section?
Well then, join the queue. With hundreds of diets around, it can be
difficult to decide which one to follow. Some diets come with
pre-packaged foods while some require you to make your own. Some diets
are expensive, while some are cumbersome to follow. Some are high
protein diets where you are instructed to be on a meat diet while some
ask you to be on just a juice diet.
With various kinds of diseases
cropping up now and then, more and more people are turning to vegetarian
diet plans to stay healthy and fit. It is easier to stick to a low
calorie diet based on vegetarian foods, instead of meat.
Whatever
the diet, studies have shown that people on a vegetarian diet plan weigh
much less than those on a meat-based diet. A vegetarian diet plan means
no consumption of meat. Most of them do incorporate eggs and milk
products from animals.
It is much easier for people to lose weight on a vegetarian diet. As
plant-based food is low in calories, it helps individuals to reduce
weight at a faster rate. Combining a vegetarian diet with an exercise
plan can result in long-term weight loss. It is easier to shed weight
and keep it off in a vegetarian diet. One feels full on lower calories
when on a plant-based diet.
Vegetarian Diet
A
well-balanced vegetarian diet is apt for people of all ages. Whether it
is children, elderly, pregnant women, lactating mothers, competing
athletes, or even recovering patients, a vegetarian diet has all the
nutrients, minerals, protein, calcium, vitamins, irons, and zinc needed
by the body for its proper functioning.
Many doctors prescribe a
vegetarian diet plan for the prevention and treatment of various kinds
of diseases. Cardiovascular diseases, diabetes, blood pressure, cancer,
renal diseases, osteoporosis, diabetes, dementia, gallstone, arthritis,
etc. can be prevented with a well-balanced vegetarian diet plan.
Following
a healthy vegetarian diet plan is much easier than adopting any other
diet plan. A gradual change to a vegetarian diet can be a long-term move
and a lifestyle change. A gradual increase of fruits and vegetables in
your daily diet can help you cut down on your meat intake. You can then
graduate to a complete vegetarian diet.
Types Of Vegetarian Diet:
The vegetarian diet plan can be segregated into four types:
1. Lacto-Vegetarians:
The lacto-vegetarians consume dairy products but do not eat eggs. They also consume honey.
2. Ovo-Vegetarians:
The ovo–vegetarians are people who consume eggs, but no dairy products. They also consume honey.
3. Lacto-ovovegetarians:
The lacto-ovovegetarians are people who consume eggs, dairy and honey.
4. Vegan:
The
vegans are those who do not eat any kind of dairy products from
animals, or eggs or honey. They only consume plant-based foods.
Staples Of A Vegetarian Diet:
A
typical well-balanced vegetarian diet is high in fiber and complex
carbohydrates, and low in saturated fat. A well-balanced vegetarian diet
should include:
Fruits And Vegetables:
You
can have all kinds of fruits and vegetables in your diet. Five servings
of fruits and vegetables is the recommended daily dose for an
individual on a best vegetarian diet plan. These vegetables and fruits
have all kinds of minerals and nutrients required by the body.
You
can eat them raw, cooked or as juice to suit your palate. They are a
rich source of fibre. They have a good quantity of antioxidants. These
are effective for weight loss
as they have fewer calories in them. For greater weight loss, it is
best to opt for fruits and vegetables rich in water content.
You
need to eat a variety of vegetables and fruits to obtain all the
necessary nutrients and minerals required by the body. A dietitian would
tell you to eat across the rainbow, i.e., you need to eat vegetables
and fruits in all colors. This way you can obtain optimum nutrients from
these plant-based foods.
Grain And Cereals:
You can include
whole grains, cereals, brown rice, muesli, oats, barley etc. You can eat
bread, pasta, and plenty of foods made from these whole grains and
cereals. They are highly nutritious and have good quantities of zinc and
iron.
Legumes, Nuts, And Seeds:
There
are various kinds of legumes, nuts and seeds that you can add to your
diet. Products like kidney beans, soya beans, lentils, chickpeas, split
peas, almonds, walnuts, flax seeds, sesame seeds, peanuts, etc. are good
sources of iron, carbohydrates, fatty acids and healthy fats. They help
to reduce cholesterol and keep our heart healthy. They also contain
good amounts of omega -3 fatty acids.
Diary And Soya Products:
Milk,
cheese, yogurt are sources of minerals and vitamins that can be
included in your diet. These are rich sources of calcium and protein for
the body. Various fat-free and reduced calorie options are available in
the market.
Fat
Fat is an
important ingredient required by the body. Fat helps the joints to be
lubricated and makes movements easier. You need to have unsaturated
fats, which can be found in nuts, avocados, and certain other foods.
This can actually be highly beneficial for good health. You can avoid
saturated fat that is usually available in the form of animal meat.
Saturated fat is bad for the body.
Sample Meal Plan Of A Typical Vegetarian Diet:
Let’s have a look at the sample meal plan of a typical vegetarian diet:
- Early Morning: Herbal tea or lemon and honey in warm water.
- Breakfast: Green apple oatmeal.
- Lunch: Balsamic zucchini sandwich and curried tomato lentil soup.
- Snack: Oatmeal banana bites.
- Dinner: Fettuccine with asparagus, peas, and lemon and baked marinated chickpeas.
Or
- Breakfast: German apple pancake, strawberries (1 cup), skim milk.
- Lunch: Leek, asparagus and herb soup or triple celery bisque, quinoa and black beans, orange (1 large).
- Snack: Apple, skimmed milk.
- Dinner: Curried cashew burgers or no-bake macaroni and cheese, orange-infused roasted green beans & red peppers, roasted peaches.
- It is important to have at least 8-10 glasses of water every day.
Varied Diet:
The
vegetarian diet plan can be very varied. Thousands of plant-based foods
make a vegetarian diet plan interesting. You can make it as interesting
as your palate and calories allow. Various combinations and spices
ensure that you do not get bored of the vegetarian diet plan. Vegetarian
meals are satisfying too. You can choose a diet plan based on your
requirements. A low calorie diet plan to lose weight, a diet plan to
recover from an ailment or disease, or a well-balanced diet plan for a
healthy and fit body – choose the one that fits your requirements.
Proper Meal Planning:
It
is important to have a proper meal planning when on a vegetarian diet.
Only then can you have a nutritionally balanced diet. Many complain that
individuals miss Vitamin B12, which comes from a meat-based diet. Yet, there are supplements available that can help fortify your need for Vitamin B12.
Benefits Of A Vegetarian Meal:
1. Low On Calories:
Plant-based
food is low in calories as compared to meat. Meat makes up a larger
portion of the meal. The vegetarian portions are smaller as the stomach
gets full faster in a vegetarian diet. This in turn leads consumption of
less food, which means less calorie intake.
2. Fewer Diseases:
People
on a vegetarian diet have lower incidences of diseases. Blood pressure,
diabetes, cardiovascular diseases, cancer, strokes etc are more common
in people who eat meat.
3. Less Body Mass:
Individuals
on a vegetarian diet have low body mass and as they grow older, they
tend to put on less body weight compared to meat eaters.
4. Better Cholesterol Level:
It
has been noted that people on a vegetarian diet have a better
cholesterol level. People suffering from heart diseases had lower LDL
level when they switched to a vegetarian diet. LDL is the main cause
behind the clogging of arteries in people.
5. Lower Risk Of Cancer:
Studies have proven that individuals on a vegetarian diet have lower risks of developing cancer when compared to meat eaters.
6. Live Longer:
People
on a vegetarian diet tend to live longer than those on a non-vegetarian
diet. They are less prone to chronic diseases and obesity.
7. Boosts Metabolism:
A
vegetarian diet plan is high in fiber and complex carbohydrates, which
helps boost the metabolism. This in turn helps you to burn more
calories. This way, you are able to maintain a healthy weight.
8. Higher Energy:
People
on a vegetarian diet have higher energy levels when compared to
individuals on a meat-inclusive diet. They are also generally more
active than others.
9. Healthy Skin:
Nuts,
vitamins and other nutrients from vegetables and fruits play a huge
role in endowing a person with healthy skin. You will notice that
individuals on a vegetarian diet usually have good glowing skin with few
blemishes.
10. Reduces Body Odor:
People
who eat meat generally tend to have a body odor. In hot and humid
weather, people would not like to stand next to you. Individuals on a
vegetarian diet have reduced body odor.
11. Healthy Nails:
People
who are on vegetarian diets have healthy nails. This is an indicator of
general good health. Their nails are much stronger.
12. Bad Breath:
Vegetarian
dieters have low incidence of bad breath. With this diet, you will have
no problem standing close to a friend and talking.
13. Healthier Hair:
If
you want longer, thicker and healthier hair, switch to a vegetarian
diet. Many studies have shown that a vegetarian diet is good for the
health of the hair.
14. Lesser Allergies:
People
not eating meat and other animal products exhibit fewer allergies and
its symptoms. They have fewer chances of congestion and runny noses.
15. Fewer Cataract Incidences:
Much
of the macular degeneration is headed off by a vegan diet. Cataracts
can be prevented through the intake of fruits and vegetables. Produce
high in antioxidants are also believed to help prevent cataracts. These
fruits and vegetables are high in nutrients and minerals that are good
for the eyesight.
16. Osteoporosis:
Bone
health depends on a balance of neither too much nor too little. It
requires an adequate intake of calcium, protein, high potassium, and low
sodium. With a healthy vegan diet, these can be set to a perfect
balance. This helps to prevent osteoporosis, making the bones stronger.
17. Arthritis:
Reducing
dairy consumption has long been connected with easing arthritis
symptoms. A new study points out that a blend of gluten-free and vegan
diet is good for improving the physical condition of those suffering
from rheumatoid arthritis.
18. PMS:
Women
who have switched to a vegetarian diet have experienced their PMS
symptoms becoming less severe or disappearing altogether. The removal of
dairy is considered to help with those suffering from PMS. No cramps or
bloating is experienced by such women on a vegan diet.
19. Diabetes Reduction:
There is a reduction in cases of diabetes in individuals on a vegetarian diet.
20. Immunity:
A vegetarian diet boosts the immunity of an individual. They are less likely to fall sick or contract bacterial infections.
If
you are a hardcore meat eater and want to switch to a vegetarian diet,
it is always better to seek the advice of a doctor first. He can guide
you to make a lifestyle change in a suitable way. It is much easier to
switch to a vegetarian diet. There may be initial hiccups of
constipation or irritable bowels. The doctor can guide you well into
this healthier diet. Following a vegetarian diet helps one to stay
fitter and disease-free for life. It also helps one to live a longer
life. A plant-based diet is not only good for your body, but
environment-friendly too.
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