Vegetarian diet or meatless diet have become a lifestyle along with the growth public health awareness and incidence of diseases caused by unhealthy eating habits. So many benefits of vegetarian diet that you can achieve. The term vegetarian, meaning “with or without egg / milk products” was introduced in 1847 by a British scientist named Joseph Brotherton. Currently, the number of vegetarian community groups is growing worldwide.
There are many reasons why people decide to live without consuming meat. In addition to health benefits, other reasons are religion, morals, traditions, environment, aesthetics and taste.
Benefits of vegetarian diet
Much evidence suggests that being vegetarian has many health benefits, such as youth and longevity, improving the quality of health, and significantly reducing the risk of cancer and other diseases. Many scientific studies conclude that vegetarians have a healthier life and live longer than others. So this is really something to consider.
Vegetarian diet have many modifications depending on the restrictions of some types of meat and dairy products. There are 4 main types of vegetarian diet as seen in the table below:
Other types associated with this vegetarian diet are based on the consumption of other non-meat products such as fruits, nuts and seeds, or all other crops consumed without doing anything to the detriment of the vegetable. Some of the other types are :
The macrobiotic diet
The main consumption is flour and beans. Not all of its adherents are truly vegetarian, as some still consume fish
This diet allows only consume vegetables, seeds, raw products or non-cooked food, like beans and fresh fruits.
Natural Hygiene Diet
This is a classic form of diet and somewhat like a raw vegetable diet.
This type of diet avoid buying any type of commodity in a market that comes from exploitation (human or animal). Most of its adherents are also pure vegans, but some are still willing to consume meat as long as they believe that what they eat is not processed through any form of exploitation.
In general they follow all kinds of vegetarian diet but with some exceptions with occasional non-vegetarian meals such as fish and chicken
A vegetarian diet can be applied to people with hypercholesterolemia, obesity, high blood pressure, by limiting the consumption of salt and dairy products. Implementing this diet also will not be a problem as there is plenty of information about cooking and how to process vegetables into tasty and appetizing dishes. The vegetarian community has even owned their own restaurant with a wide selection of healthy food. In addition, Vegetarian Recipes Books can be found easily in bookstores.
Vegetarian diet are known to have a wide variety of goodness, and even many people decide to go on this diet for ethical reasons for respecting animal and environmental rights and health reasons. For those of you who are just starting to become vegan but are still confused about how to do it properly, see the various vegan diet tips below.
Vegan diet tips for beginners
Before going further, you should make sure and not to be confused between vegan and vegetarian diet. The reason, these are two different things. Vegans are one of many different types of vegetarian diet.
The vegan diet generally avoids the consumption of all animal products, include the by-product from animals such as milk, cheese, eggs, gelatin, honey, and so on. While vegetarian diet avoid meat and animal products, some of them still consume milk, eggs, and honey.
Actually the vegan diet means that you can live without having some miserable feeling for not being able to consume animal food products. So what are the vegan diet tips for people who just want to start living it?
- Do not procrastinate
According to dr. Michael Klapper, a physician and vegetarian diet expert, do not procrastinate to start a vegan diet. Some people are still doubtful and not being confident, so just only imagine wether to start this diet or not. In fact, the more delay will not make you more stable start.
So, you better practice this diet directly by challenging yourself gradually. For example start with one day only, then three days, one week, up to one month. Over time, your body will adjust to these dietary changes and you can become fully vegan.
- Create a meal plan
Once you have made up your mind to carry out this diet, the next step that is not less important is to make a meal plan. It purposed to avoid you from consuming non-vegan food unconsciously or consciously.
You can arrange a meal menu from breakfast, snack, to dinner. Try not to eat foods that are not in the menu you have designed. You also need to be disciplined, but later on you will more easily live this diet.
- Start with simple food
The next vegan diet tip you can do is start with snacks. Therefore, there are various kinds of vegetable-based foods that are interesting to try. However, to avoid confusion in determining vegan food for consumption, you should start with snacks, easy-to-make vegan meal at home.
You may often see a variety of vegan recipes that are very tempting on the internet, but this can be a boomerang. Especially if you are not very good at cooking. You will feel overwhelmed by the hassle of cooking and hunting for certain vegan ingredients. In fact, vegan is not inconvenient shadow you, really.
So, start with a simple, easy to process, and easy to get. For example breakfast with peanut butter and soy milk bread. You may also prepare fresh fruit or juice. You can have lunch with salad. If you want to having a meal again, you can try nuts or tomatoes maybe. As for the dinner you can eat mixed vegetables and mushrooms with rice.
Do not forget to make sure your meal is not only delicious, but also rich in carbohydrates, protein, and fiber to support your activities.
- Add a portion if you still hungry
As you begin to transition to a vegan diet, you may become hungry easily. This is normal because although vegetables are rich in various nutrients, the calorie content is lower than that of meat products. The solution, you can add a portion of every meal.
However, you don’t need to be worry. Because vegetables are generally low in fat and calories, adding portions does not necessarily make you fat.
- Join the vegan community
Last but not least, joining and hanging out with other vegan people can keep you motivated. Because the social environment has an important role in supporting your activities and lifestyle everyday. In addition, you can also share vegan diet tips or interesting recipes with community members.