Vegetarian Diet

The Vegetarian Diet or “Veganism” is a lifestyle; it is not just a diet plan. This commitment is not only to exclude the consumption of animal products in a diet plan but also excludes the use animal products for any personal usage such as clothing as in leather, fur, silk, wool or cosmetics of soaps derived from animal products. Veganism is an ethical and moral commitment for animal rights in protection of inhumane animal farming, animal testing, captive animals in zoos or and any cruelty shown to animals.

Foods to avoid in this diet plan include domestic meats, all game meats, all poultry, eggs, seafood, diary products and honey. However an exception can be made for honey since it’s derived from insects. Sugars, white flour, artificial sweeteners, caffeine and any foods that are
chemically produced are also excluded from this diet plan. Organic wines are allowed in moderation.

The crux of a Vegan diet plan consists of fruits, vegetables, leafy greens, whole grains, nuts, legumes, soy products, peanut butter (not hydrogenated), whole-wheat pasta, vegetable pasta, tortillas, brown rice, barely, quinoa, potatoes, sweet potatoes, and tofu. Drink 8-10 glass of purified or bottled water daily. Seasoning food use sea salt with iodine and kelp instead of pepper, though pepper is permissible.

Fats for this diet plan would include canola oil, olive oil, and sesame seed oil. For sweeteners use raw sugar, maple syrup, fructose or any unrefined product. High-fat foods used sparingly in this diet plan include butter, avocados and coconut.  In order to achieve Omega 3s fatty acids in a Vegan diet plan you must gravitate toward flaxseed, flaxseed oils, soybeans and walnuts. For Calcium intake consume kale, broccoli, collard greens, and fortified soymilk and orange juice.

Dietary and nutritional concerns are that Vegans on this strict diet plan do not achieve enough Vitamin D or B12 in their system. Supplements or multivitamins can assist with any deficiencies.

The Vegan diet plan food pyramid consists of 6 servings of grains per day. Protein substitutes such as legumes, nuts and other protein-rich foods 5 servings per day. Vegetables 4 servings per day, fruits 2 servings per day and fats only 2 servings per day in this diet plan.

If a Vegan diet is properly executed to cover a dieter’s nutritional needs, the outcome is a positive diet plan that can help prevent heart disease, cancer and other various forms of diseases. This is also called the “Skinny” diet because once implemented there is a quick and consistent weight loss even without exercise.

Another positive result is better digestion and sleep. Raw foods in any diet plan are generally easier to digest than cooked foods, which allows for better rest and sleep. You increase in energy when you consume pure vegetables, fruits and nuts.  With lesser energy used to digest food your brain then has more energy to use throughout the day. Thoughts become clearer and emotions appear to stabilize. The Vegan diet plan is popular among celebrities for its animal rights activism and positive effects by living a healthier energized new lifestyle.

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