6 Types of Effective Vegetarian Diet Lose Weight, Healthy!
Because it is healthy, not a few have switched to a vegetarian diet. The reasons are various, one of which is that livestock consumed by humans contains antibiotics which can be bad for health.
The research entitled “Antibiotic Application and Resistance in Swine Production in China: Current Situation and Future Perspectives” published in the journal Frontiers in Veterinary Science in 2019 explained that animal products, especially those produced in large quantities, were found to be fed with antibiotic-containing feed.
Although it can ward off disease, it cannot be denied that antibiotics have bad effects on health. Launching Medical News Today, antibiotics can disrupt the digestive tract, kill good bacteria, discolor teeth, make skin too sensitive to sunlight, and give negative reactions when interacting with certain drugs such as diabetes drugs, migraine drugs, birth control pills, multivitamins, and others.
A study found that a vegetarian diet can reduce the risk of obesity or being overweight, lose weight, and reduce the risk of chronic diseases such as heart disease, type 2 diabetes and cancer, as stated on the Healthline page.
Apart from the health side, the environment will be better as more and more people turn to vegetarian. The development of the livestock industry over the past 50 years has led to many large-scale farms emerging and carrying out Concentrated Animal Feeding Operations (CAFO), according to a 2010 report in the journal Nursing Administration Quarterly.
Farms that carry out CAFO are considered to be threatening the environment because they pollute the surrounding water, air and land. The health of the people who work on the farm and the residents who live around it can also experience problems, such as in the respiratory tract.
Whatever the reason, for those of you who are interested in a vegetarian diet, you can really try it because it is beneficial for health. Come on, get to know the six types of vegetarian diets which will be explained below!
1. Lacto-ovo vegetarian diet
“Lacto” comes from the Latin “lac” which means “milk”, while “ovo” means “egg”. So, it can be concluded that these dieters still consume eggs and their processed products, as well as animal products such as milk, cheese, yogurt, butter, ice cream, and so on that are not meat.
Some people think that this type is the most classic vegetarian diet. Not a few people also follow this diet because of traditions and religious beliefs.
2. Lacto-vegetarian diet
For this type of diet, you can only eat foods that come from vegetables, fruit and animal products such as butter, milk and other dairy products.
Unlike the lacto-ovo vegetarian diet which is a little freer, this type of diet actually excludes eggs as a food that can be consumed. So, the foods that should not be eggs and all animal meat.
3. Ovo-vegetarian diet
In contrast to the lacto-vegetarian diet, the ovo vegetarian diet can only eat vegetables and eggs.
All meat and animal products including dairy products are not permitted for consumption. However, calm down, you can, really, process eggs into various menu dishes that are appetizing, such as scrambled eggs, omelets, and foods that use eggs such as bread, cakes, and so on.
4. Flexitarian diet
This diet is fairly flexible compared to the vegetarian types mentioned above, because you can eat less animal meat even though it puts more emphasis on consuming vegetables.
The main principle of this type is partially whole plant foods, mostly plant protein, restriction of added sugars and processed foods, but it is permissible to occasionally include that animal food is meat and its products such as eggs and milk.
Because it is considered too flexible, not a few people consider this diet not included in vegetarian, because it still allows the perpetrator to eat meat. What do you think?
5. The Pescatarian diet
Pescatarian comes from the Italian “pesce” which means fish. You could say, this diet prioritizes fish, vegetables and fruit as food ingredients.
People who do this pescatarian diet can indeed consume fish meat and its processed products such as sushi, fish meatballs, fish oil, and others.
However, there are differences of opinion among the pescatarian dieters. There are some who can consume milk and eggs, but some are not.
This diet offers the benefits of omega-3 fatty acids from fatty fish products over other types of vegetarian diets.
6. Vegan diet
The vegan diet excludes all meat and all its products. In fact, some vegans do not consume honey because it comes from animals, avoid using certain cosmetics, or clothing products from certain manufacturers.
Most of the vegan dieters have ethical reasons that love the lives of living things, especially animals, so they prefer to only eat foods from plant-based products such as vegetables, fruit, seeds, nuts, and legumes.
However, this diet is not without risks. With less food that is allowed to be consumed, the fewer nutrients will enter the body. Therefore, many health experts advise vegans to take certain supplements and / or multivitamins so as not to lack nutrients.
To choose which type of vegetarian diet is right for you, try to adapt it to your health condition, the cost of implementing the diet, the availability of food, and the nutrients you get. Also, make sure not to apply it just because you’re following it. So that only the benefits are obtained, consult a nutrition specialist, yes!