Vegetarian weight loss meal plan
What is the best diet for a vegetarian to lose weight? Vegetarians who manage to maintain a healthy body weight focus on consuming whole foods such as beans and legumes, fresh vegetables, soy protein and, if it's ovolactone, eggs and milk. To lose weight as a vegetarian, you should always limit your calorie intake and exercise.
Why is the vegetarian diet best for weight loss?
The authors found that a vegan diet was likely to lead to weight loss, as it was associated with lower calorie intake, higher fiber intake, decreased fat intake and decreased saturated fat intake.
Is a vegetarian diet the ultimate fat loss diet?
Yes, a vegetarian diet is the ideal diet for weight loss, as it is based on the consumption of completely organic* foods, which are usually low in calories and high in nutrients.
What is a healthy vegan diet plan?
Eat a healthy vegetarian diet. To get the most out of your vegetarian diet, choose a variety of healthy plant foods, such as whole fruits and vegetables, legumes, nuts, and whole grains. At the same time, cut down on less healthy foods, such as sugary drinks, juices, and refined grains.
What is the best vegetarian diet program?
Vegetarians should plan ahead for balanced meals, eat a low-fat diet and consume plenty of lean protein sources. The Vegetarian Resource Group considers beans, lentils, nuts, seeds, peas, tofu, tempeh, and fat-free or low-fat dairy to be some of the best high-protein, meat-free options.
Should you go vegetarian to lose weight?
It is well known that vegetarian and other plant-based diets are lower in fat and sugar than meat diets, but the truth is that a vegetarian diet does not guarantee weight loss. Vegetarians, like everyone else, do their best to avoid unhealthy foods, processed foods, and other unhealthy eating habits. If you are going vegetarian to lose weight, there are some basic and natural strategies to follow.
Why do vegetarians lose weight?
Vegetarian diets can promote weight loss because they focus on nutrient-dense, low-calorie foods such as fruits, vegetables, whole grains, nuts, seeds, and soybeans. The vegan diet goes further and cuts down on high-calorie foods like cheese. However, being a vegetarian doesn't automatically mean eating fewer calories.
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Do weight loss pills really help you lose weight?
There is no quick fix to lose weight. The most effective way to lose and maintain weight is to eat a healthy, low-calorie diet and exercise more. Diet pills, prescription drugs, over-the-counter medicines, herbal products, or other nutritional supplements are, at best, aids that can help you lose weight.
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What are the best supplements to take to help weight loss?
1) whey protein 2) caffeine (methylxanthine) 3) green tea extract 4) glutamine 5) chitosan.
What are good vegan diet for beginners?
11 Healthy Diet Vegans Eat Legumes To eliminate all forms of exploitation and cruelty to animals, vegans avoid traditional sources of protein and iron, such as meat, poultry, fish and eggs. Nuts, peanut butter and seeds. Nuts, seeds and their byproducts are a great addition to any vegan fridge or pantry. Hemp, linseed and chia seeds.
Why is the vegetarian diet best for weight loss fast
A vegetarian diet helps reduce the intake of bad cholesterol and saturated fat, ultimately leading to faster weight loss (9). A vegetarian diet is rich in vegetables, fruits, whole grains, vegetable proteins and healthy fats.
What are the benefits of a vegetarian diet?
The benefits of a vegetarian diet. The benefits of a high-fiber vegetarian diet include, but are not limited to, its ability to prevent chronic disease, improve heart health, reduce the risk of diabetes, and aid weight loss.
What is a vegan diet plan?
A vegan diet involves avoiding all animal products and foods that can be associated with animal cruelty or exploitation. Meat, poultry, dairy and eggs are not vegan foods.
What is vegan plan?
The vegan diet is a plant-based, meat-free, dairy-free, and egg-free diet that has been shown to help reduce obesity, heart disease and flush out toxins from the body. It is important to have a balanced diet of vegetables, legumes, legumes and grains and decide whether to add supplements such as flaxseed oil or omega-3 fatty acids.
What are some good easy vegetarian recipes?
- Black bean omelette.
- Grilled vegetable wrap with balsamic mayonnaise.
- Caprese sandwich.
- Juicy grilled cheese with fried mushrooms.
- Simple panini with provolone, bell pepper and arugula.
- Warm goat cheese salad.
- Classic grilled cheese and tomato soup.
- Broccoli and cheddar soup.
- Minestrone with pesto soup.
- Fettuccine Alfredo with butter and paprika.
What are some good meals for vegetarians?
A healthy vegetarian meal should contain grains, fruits/vegetables, legumes and/or low-fat dairy products. Here are some examples: Vegetarian chilies (tomatoes, beans) with cornbread (grain). Pasta (grain) mixed with vegetables, beans and sprinkled with grated Parmesan cheese. Cheese pizza (fermented dairy products, cereals, tomato sauce) with vegetables.
What are some easy vegetarian dinner ideas?
- A simple Moroccan chickpea stew.
- Fresh bean salad.
- mushroom burger.
- Greek bowls of brown and wild rice.
- Savory vegetarian chili.
- Spicy Egg Salad.
- Quesadillas with spinach.
- Chickpea rolls with Indian flavour.
- Hearty Asian salad.
- Grilled eggplant sandwiches.
What vegetables are easy to cook?
The vegetables are cooked. Carrots, spinach, tomatoes, peppers, asparagus, broccoli and mushrooms cook better than raw. They are easier to digest and more nutritious. Fry carrots and red peppers to destroy their cell walls and release more antioxidant carotenoids.
Why is the vegetarian diet best for weight loss cardio or weights
A new study found that a vegetarian diet is as effective for weight loss as the popular Mediterranean diet. And the vegetarian diet was actually more effective at lowering LDL, the bad cholesterol. 1 They know that there are so many ways, diets and methods to be healthy that it can be a little tiring.
How does a vegetarian diet help you lose weight?
Eating vegetable protein instead of animal protein means having less saturated fat and avoiding lots of extra calories to burn fat faster. A vegetarian diet can accelerate weight loss and improve health parameters.
Is it better to be a vegetarian or a nonvegetarian?
However, adults and children who follow a vegetarian diet are generally thinner than those who do not follow a vegetarian diet. This may be because a vegetarian diet generally contains more fruits and vegetables and also contains whole grains and vegetable proteins, foods that are more nutritious, have fewer calories and have less fat.
Which is the best Veggie diet for weight loss?
Green leafy vegetables play an important role in a vegetarian diet and are the best source of protein and fiber. This vegetarian meal is the best food for weight loss as it has fewer calories and reduces body fat quickly.
Which is better for weight loss vegetarian diet or Mediterranean diet?
A new study found that a vegetarian diet is just as good for weight loss as an ultra-healthy Mediterranean diet. And the vegetarian diet was actually more effective at lowering LDL, the bad cholesterol. 1 They know that there are so many options, so many diets and methods, that it can be a little tiring.
What protein should I eat as a vegetarian?
- Greek yoghurt. Greek yogurt, 23 grams of protein per cup.
- Glasses. Lentils are small, packaged sources of protein.
- Chia seeds.
- Soft cheese.
- Hemp seeds.
- Beans (chickpeas, black beans, etc.) Like lentils, beans contain fiber, a nutrient that most of them can't get enough of.
- green pea.
- Peanut butter.
How to incorporate protein in a vegetarian diet?
Your protein needs can be easily met by consuming a variety of plant foods. Protein sources for vegetarians include beans and peas, nuts and soy products (eg tofu, tempeh). Dairy vegetarians also get their proteins from eggs and dairy products. Don't be afraid to use calcium sources.
What are the best vegetarian sources of protein?
Tempeh and tofu. Soy products are some of the main sources of vegetarian protein, with tempeh and tofu, for example, containing about 15 and 20 grams per half cup.
What are some high protein foods for vegetarians?
High-protein vegetarian foods include tofu, beans, lentils, yogurt, milk, cheese, peas, nuts, seeds, whole grains, peanut butter, eggs, and Parisian mushrooms.
Why is the vegetarian diet best for weight loss fastest
Vegetarian diet low in saturated fat and cholesterol A vegetarian diet can help reduce the intake of bad cholesterol and saturated fat, ultimately leading to faster weight loss (9). A vegetarian diet is rich in vegetables, fruits, whole grains, vegetable proteins and healthy fats.
Is the vegetarian meal plan good for You?
A vegetarian diet is very high in fiber. In addition, the food is rich in protein and low in fat. These vegetarian proteins can be very beneficial for your overall health. What do you eat on a vegetarian diet?
Is it possible to lose 30 pounds on a vegetarian diet?
Read: Lose 30 Pounds Naturally In 2 Months – 11 Really Effective Weight Loss Tips This vegetarian eating plan can help you lose up to 10 pounds fast.
What's the best way to lose weight fast?
Millions of people try a new diet every year, but stop after a week or two. The key to losing weight is making permanent changes to your diet and focusing on healthy lifestyle choices, not just reducing your overall calorie intake.
Will a vegetarian diet help you lose weight?
In general, vegetarians are lighter than omnivores. Following a vegetarian diet can help you lose weight, but only if followed correctly. Even a partially vegetarian or flexible diet can help you maintain a healthy weight.
How much weight can you lose being a vegetarian?
Vegans and vegetarians have lost an average of 10 kilos and meat eaters have lost a few kilos on average. In addition, vegans, vegetarians and sand vegetarians (vegetarians who eat fish) lost more weight than omnivores two months after the study.
Why is the vegetarian diet best for weight loss for women over 50
One of the main benefits of a well-planned plant-based diet is its rich nutritional profile, which may be even more important for older women. “Vegetarians eat more fiber, less saturated fat and a diet rich in antioxidants.
Why are vegan diets good for older women?
Because the energy requirement decreases with age, women often struggle with being overweight. It is well known that a plant-based diet, especially a vegan diet, is associated with a lower BMI.
Which is the best weight loss program for women over 50?
Good fruit and vegetable-focused weight loss programs that can help women over 50 lose weight include the DASH diet, the Mediterranean diet, and the Mayo Clinic diet. In fact, these diets are suitable for all ages, promoting overall health and providing the body with the nutrients it needs to function optimally.
Is it safe to go vegan in older age?
However, this is just one study. Most studies don't distinguish between vegan and vegetarian diets, so there isn't much evidence to compare one vegetarian diet to another, explains McManus. A vegan diet also poses health risks, especially for the elderly, which can be counteracted, however.
How to lose belly fat on a vegetarian diet?
Here are five superfoods you can add to your vegetarian diet to burn belly fat and lose weight the healthy way: Fat.
What foods can you eat on a vegetarian diet?
The most common vegetarian foods for weight loss are: non-starchy vegetables: zucchini, mushrooms, broccoli, cucumbers, celery, etc. Whole grains: brown rice, quinoa, barley, millet. Lean proteins: nuts, seeds, legumes, Greek yogurt, soy milk, tofu, butter, eggs.
How many calories can you eat on a vegan diet?
No more than 290 calories per day (15% of total calories). Remember that the stricter your diet, the harder it will be to get all the nutrients you need. For example, a vegan diet excludes natural sources of vitamin B12 and dairy products, which are good sources of calcium.
Is a vegetarian diet the ultimate fat loss diet lipo stimulator
Becoming a vegetarian can be difficult at first, but the benefits to your body will be worth it in the end. Yes, a vegetarian diet is the ideal diet for weight loss, as it is based on the consumption of whole and organic foods*, which are usually low in calories and high in nutrients.
Can a 6 day vegetarian diet help you lose weight?
This 6-day vegetarian slimming diet will help you get healthy and lose weight fast without losing weight. This ensures that your daily calorie intake does not exceed 2,500 calories. Go ahead and check it out.
Are there any older women who are vegetarian?
That doesn't stop older women, even celebrities like Mary Tyler Moore and Michelle Pfeiffer, from following vegetarian and vegan diets.
Are there any health benefits to a vegetarian diet?
From the staff at the Mayo Clinic. The vegetarian diet is becoming more and more popular. There are many reasons to eat vegetarian, but they include health benefits such as a reduced risk of heart disease, diabetes and certain types of cancer. However, some vegetarians are too dependent on processed foods, which can be high in calories, sugar, fat and sodium.
What is vegetarian nutrition?
A vegetarian diet includes the health concerns and benefits of a vegetarian diet. When properly planned and fortified to cover potential deficiencies, a vegetarian diet can be nutritious and suitable for all stages of the human life cycle, including pregnancy, lactation, infancy, childhood and adolescence.
How does the endomorph diet help you lose weight?
This prevents you from taking in too many calories. Eating 200 to 500 calories less than you normally take in can help you reach your weight loss goal. Because it is more difficult for endomorphs to lose fat, proponents of the diet believe that diet alone may not be enough to lose weight.
What foods can you eat if you are an endomorph?
A low-carb diet, including foods like salmon and asparagus, may be more appropriate for endomorphs. David Illinois / Stoxy You may have heard of the idea of a diet based on your body type, be it endomorph, mesomorph, or ectomorph.
What kind of body type does an endomorph have?
The endomorph is one of the three major body types, or somatotypes, according to the body type diet. “Endomorphs tend to have greater bone structure and curvature,” says Phil Catudal, a Los Angeles-based personal trainer and co-author of Just Your Type: A Complete Guide to Nutrition and Exercise Right for Your Body Type.
Is it possible to build muscle on a vegetarian diet?
If you want to gain muscle mass but follow a vegetarian diet, you are often overwhelmed before you start. You've heard so much that protein is the most important nutrient you need to build muscle and that you need to consume large amounts to be successful.
Why is a vegetarian diet good for You?
One of the main reasons for the benefits of a vegetarian diet is that you naturally replace fatty, high-calorie meats and eat fiber-rich fruits and vegetables that make you feel full without causing stress. Plant foods are rich in nutrients and your body uses them as efficient fuel.
Do you need protein to be a vegetarian?
While it is true that protein is an extremely important nutrient in the diet, it is not true that it definitely takes a lot to make progress. Vegetarians have many ways to build muscle without eating meat.
What are the different types of vegetarian diets?
Main types of vegetarian diets: Other plant-based diets include flexitarians (which contain certain foods of animal origin, but are mostly vegetarian) and pescatarians (which contain fish, but no meat). A vegetarian diet generally focuses on fruits, vegetables, whole grains, legumes, nuts and seeds.
What foods can I eat to lose weight as a vegetarian?
Vegetarian foods that can help you lose weight include: Non-starchy vegetables such as broccoli, bell peppers, cauliflower, zucchini, mushrooms, tomatoes, eggplant, carrots, celery, and cucumbers.
Can you gain weight on a vegetarian diet?
But a vegetarian diet doesn't have to be low-calorie. You can gain weight on a vegetarian diet if your portions are too large or if you eat too many high-calorie foods, such as sugary drinks, fried foods, snacks, and desserts.
How to start a proper healthy vegetarian diet?
9 tips for a healthy vegan diet Make vegetables the star of your meal. People often stick to what a plant-based diet can't get, rather than what they can. Eat a wide variety of foods. To make sure you get all the nutrients you need from a vegan diet, it's important to eat a balanced and varied diet. Opt for whole grains. Discover new plant proteins.
What constitutes a healthy vegetarian diet?
A healthy vegetarian diet is high in nutritious foods such as fruits, vegetables, healthy fats, and whole grains, and generally low in saturated fat, cholesterol, and sodium.
What diet can you recommend for a vegetarian?
A vegetarian diet should include a varied mix of fruits, vegetables, grains, healthy fats and proteins. To replace the protein in meat in your diet, consider eating a variety of protein-rich plant foods, such as nuts, seeds, legumes, tempeh, tofu, and seitan.
Is there such a thing as a healthy vegetarian diet?
Vegetarians follow a plant-based diet that may contain eggs, milk, cheese, butter, yogurt and honey, but no meat. Stimulate the consumption of fruit and vegetables and minimize the consumption of red meat. Cons: "A plan is more of a focus than a specific diet," Smith said. It should be great, but it doesn't always work that way.
What is a healthy diet for a vegetarian diabetic
Eating vegetables, fruits, whole grains, legumes and nuts, the hallmarks of a vegetarian diet, can improve blood sugar control and make your body respond better to insulin. This can mean taking fewer medications and reducing your risk of diabetes complications.
What to eat on a vegetarian diabetes diet?
This also includes vegetable fish and shellfish. To get the protein they need in a vegan diet, a person with diabetes can eat soy products such as tofu or soy milk, a variety of vegetables, and a variety of beans and whole grains.
What is a good vegetarian diet menu?
A healthy vegetarian diet should include plenty of fruits, vegetables, legumes, whole grains, nuts, seeds, and heart-healthy fats. If you follow a liberal vegetarian diet, eggs, dairy products and/or seafood can also be added in moderation.
What is a diabetic diet menu?
The American Diabetes Association recommends diabetics follow a diet that includes whole grains, fruits, vegetables, low-fat dairy, beans, lean meats, poultry and fish. Weekly meal planning can help you include different food groups to keep your blood sugar levels in target range.
A healthy diet menu
Healthy eating is an important part of a weight loss program. This. It may contain fruits, vegetables, whole grains, skim or skim milk, and dairy products. It may contain lean meats, poultry, fish, beans, eggs and nuts. Use saturated fat, trans fat, cholesterol, salt (sodium) in moderation and add sugar.
What is the best food for a diet?
A good diet should be low in fat, cholesterol, sodium and sugar and high in vegetables, fruits, beans, nuts and whole grains. Eating right can make a real difference to your health and longevity.
What is a good 1200 calorie meal plan?
1200 calorie diet review. This plan includes three meals a day and two snacks a day. Here is the basic structure of the 1200 calorie diet: Breakfast: 1 protein + 1 fruit (+ optional vegetable) Lunch: 1 protein + 1 vegetable + leafy greens + 1 flavor enhancer. Afternoon snack: 1 protein snack + 1 fruit or vegetable.
What are some healthy meal ideas?
But to be perfectly healthy and create a healthy food list, you need more than just fruits and vegetables. Carbohydrates and proteins form the basis of every meal. Bread, grains, rice and pasta are excellent carbohydrates. Choosing whole wheat flour is always the best option.
Is 1200 calories a day?
1,200 calories per day is about the minimum a woman should consume to lose weight. Studies have shown that this calorie content helps you lose weight. For men, this is about 1,501,700 calories.
What is a healthy diet for a vegetarian diet
A vegetarian diet should contain a varied mix of fruits, vegetables, grains, healthy fats and proteins. To replace the protein in meat in your diet, consider eating a variety of protein-rich plant foods, such as nuts, seeds, legumes, tempeh, tofu, and seitan.
A free healthy diet plan
Nutritional advice for a free online diet plan. Avoid foods high in fat and calories. Avoid foods that are high in sugar, such as pastries, chocolate bars, cakes, and candies. Include different fruits and vegetables in your diet. Start by consuming a total of 5 servings of fruits and vegetables per day.
What is the best healthy eating plan?
A healthy diet should consist of nutritious foods from the major food groups. A balanced diet should be based on fruits and vegetables, complex carbohydrates, lean proteins and healthy fats. Adding fish to the diet is often recommended as it is rich in protein and omega-3 fatty acids.
How do I create my own diet plan?
To put together your ideal diet, they will follow these steps. Determine the purpose of your diet. Calculate your ideal daily calorie intake. Determine your ideal daily protein intake. Determine your ideal daily fat intake. Determine your ideal daily carbohydrate intake.
How to create your personalized diet plan?
Create a personalized diet Find out which foods to eat for every meal and snack on your menu. The next step is to familiarize yourself with the portion sizes in each of the Create Your Menus menus.
What is the best weight loss meal plan?
High-protein foods are some of the best weight loss foods out there. For optimal nutrition, make sure every meal and snack contains protein sources such as lean chicken, fish, pork or beef, tofu, tempeh, beans and lentils, or dairy products such as milk, cottage cheese and yogurt.
What is a healthy diet for a vegetarian people
A vegetarian diet should contain a varied mix of fruits, vegetables, grains, healthy fats and proteins. To replace the protein in meat in your diet, consider eating a variety of protein-rich plant foods, such as nuts, seeds, legumes, tempeh, tofu, and seitan.
What is the best meal plan for a vegetarian?
5 step action plan for a vegetarian ketogenic diet. Limit carbohydrates, including proteins. Eat 1 to 3 servings of vegetables at least twice a day. Use healthy oils for cooking and salad dressing. Season your food with different herbs and spices.
What's the difference between vegan and vegetarian diets?
The main difference between vegans and vegetarians is that vegetarians have only one diet. The only thing they change in their lives is the food they eat. Take regular meat and replace it with artificial meat or other vegetables, legumes or grains. On the other hand, vegans don't just change their diet.
A healthy diet foods
A healthy diet includes: fruits, vegetables, legumes (lentils and beans), nuts, and whole grains (raw corn, millet, oats, wheat, and brown rice). A minimum of 400 g (five servings) of fruits and vegetables per day (2), excluding potatoes, sweet potatoes, cassava and other starchy roots.
What foods consist of a healthy diet and why?
Try to base your diet on the following health food groups: Vegetables - should be the staple of most meals. Fruits: Fruits are a natural candy and contain trace elements and antioxidants that may help improve health (19). Meat and fish: Meat and fish have been the main sources of protein throughout evolution.
What are the top 5 healthiest foods?
The 5 Healthiest Foods in the World You Should Be Eating 1. Korean Kimchi 2. Lentils from India 3. Olive Oil from Spain 4. Soybeans from Japan 5. Yogurt from Greece Helpful and Informative Superfood Centers for Good Health Learn About Healthy Foods in Korea. Greece, India, Japan and Spain on the map.
What are the top ten healthiest snacks?
1. Berries such as blueberries, raspberries and strawberries (also considered red grapes) 2. Fish rich in omega-3 such as salmon, mackerel and tuna (consume twice a week) 3. Soy products such as soy, tofu and soybean oil are good sources.
What foods are good for a balanced diet?
A balanced diet is the cornerstone of health. Like men, women should eat a variety of healthy foods from all food groups, including whole grains, fruits, vegetables, healthy fats, low-fat or low-fat dairy, and lean protein.
What should I do to have a healthy diet?
- Fruit. Fresh, frozen, or canned fruits are good options.
- Vegetables. Add variety to roasted or steamed vegetables and add herbs such as rosemary.
- Foods rich in calcium. In addition to skim and low-fat milk, consider low-fat and fat-free yogurt with no added sugars.
- Usual food.
How to adopt a healthy diet plan?
14 Easy Ways To Eat Healthy Foods - Start with realistic expectations. A nutritious diet has many benefits, including possible weight loss. Think about what really motivates you. Remembering why you choose a healthy lifestyle will help you stay on track. Prevent unhealthy food from entering your home. Don't stick to the all-or-nothing principle. Pack healthy snacks.
How do you maintain a healthy diet?
Eat at least three times a day. A balanced diet goes beyond food intake. You also need to balance the amount of food you eat during the day. It helps to eat regularly and often throughout the day.
How much weight did you lose being vegetarian?
In general, the dieters assigned to the vegetarian diet groups lost significantly more weight (about 2 kg) than the people who ate meat and other animal products. Those who followed the vegan diet lost even more weight. In comparison, vegans have lost about 5 pounds ( ) more than their non-vegetarian counterparts.
What is the best vegetarian diet plan for weight loss?
Losing weight on a vegan diet always requires special attention to your diet and calorie intake. A vegan diet for weight loss should focus primarily on fresh fruits, watery and fibrous vegetables, simple whole grains, tofu, soy milk, and small portions of vegetable oils and nuts.
Which meal would you suggest for a lacto ovo?
Here are some ideas for light lacto-veggie snacks in between: Boiled egg Nut mix with nuts, seeds and dried fruit Banana slices with almond butter Raw vegetable sticks with hummus Berry seed Yogurt Baked chickpeas Whole wheat crackers with raisin gum popcorn.
Is a vegetarian and an ovo lacto vegetarian the same?
Ovolacto vegetarians, such as vegans and lacto vegetarians, do not eat meat. The difference on the menu is the animal products. Vegetarians eat plant foods. In exceptional cases, however, they also eat fish. Dairy products are allowed. Vegans, on the other hand, avoid animal products completely and eat only plant-based products.
What Cant lacto ovo vegetarians eat?
Dairy vegetarianism, the most common type of vegetarian diet, involves avoiding meat, poultry, and fish. Other vegetarians can also avoid foods such as eggs and dairy products.
What is a low fat vegan diet?
Low-fat, raw vegan is a term that describes a complete, oil-free (or preferably oil-free) diet consisting of raw and undercooked fruits, vegetables, green leafy vegetables, and minimal amounts of fatty fruits.
Is eating a vegetarian diet healthy?
A vegetarian diet helps promote bone health because vegetarians consume more calcium than meat eaters. A vegetarian diet reduces the risk of cardiovascular disease. A vegetarian diet promotes a healthy weight.
What is an example of a vegetarian diet?
A vegetarian diet consists of avoiding meat, fish and poultry. People often follow a vegetarian diet for religious or personal reasons, as well as for ethical reasons, such as animal rights.