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Types of vegetarian diet

By: BodyNews

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If weight loss is on your mind and you are considering giving up meat, then you may want to know the different types of vegetarian diets. Vegetarian diets range from the super restrictive vegan style of vegetarianism to the more liberal flexitarian diet – all delineated by the amount of animal protein allowed in the diet.

The Vegan diet

Followers of the most restrictive type of diet, “Vegans” avoid dairy products of all types, in addition to animal-based foods and eggs. It is generally considered a healthy diet but only if done with proper planning to get enough protein, iron, and calcium. Monitoring the proportion may not be easy at times. In fact, some vegans follow extremely strict standards – wherein they only consume food that has not been cooked or heated.



Lacto Vegetarian Diet

Derived from Latin for milk, “lacto” is a form of vegetarian diet wherein people refrain from consuming all meat and egg products. However, they continue to eat dairy products. An added benefit, people following this plan are unlikely to develop calcium deficiencies, as the diet focuses on calcium-rich milk products.

Lacto-Ovo Vegetarian Diet

The word “ovo” is Latin for eggs. It differs from Lacto diets as you are allowed to consume dairy products as well as eggs. Subsequently, the diet helps in better managing calcium as well as protein requirements of the body.

This is considered by many to be a good option for vegetarians.

Pescatarian Diet

The Pescatarian diet is derived from the word “pesci” or fish. As the name suggests, this diet allows intake of fish, but not animal meats. This type of vegetarian diet allows moderate consumption of fish or fish oils high in Omega-3 fatty acids.

Flexitarian Diet

Flexitarians follow the basic lacto-ovo vegetarian diet, and include meat products occasionally. They are also known as semi-vegetarians, as there is a lack of total commitment to the vegetarian diet. Some flexitarians use this form as the first step towards vegetarianism and eventually transit to the other, more “classical” types of vegetarianism.

To convert from a non-vegetarian to a vegetarian takes some effort, but to transform gradually you can start by eliminating red meat and pork. Subsequently, you can eliminate fish as you become more accustomed to lower intake of meat in your diet. Flexitarains are also known to eliminate dairy and egg products from their vegetarian diet, virtually turning into vegans. This, however, is not required.

An increasing number of people are now choosing to go on a vegetarian diet, but before you do that, consult a registered dietician or a doctor.

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