How to Have a Balanced Vegan/Vegetarian Diet
Detox or fast., Drink lots of water., Find out your BMI (Body, mass, index), so you can find what diet works for you. , Decide on which type of vegetarian you want to be., Remember your body needs calcium, protein, iron, vitamin B12 etc., Try to get...
Step-by-Step Guide
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Step 1: Detox or fast.
Detoxing before going vegan or vegetarian is a good idea.
It helps get rid of extra waste,and free your body from toxins from your previous diet. -
Step 2: Drink lots of water.
Water helps cleanse your body.
Try to drink half your body weight in ounces(example, 100 lbs, 50 ounces). ,, There are Pescatarians, who eat no meat with the exception of fish.
There are Flexitarians, who eat mostly vegetarian but eat meat occasionally.
There are Lacto-Ovo Vegetarians, who do not eat animal flesh of any kind, but they eat eggs and dairy.
Vegans eat only plant food.
They do not eat any animal foods, including fish, eggs, dairy products, and honey.
Vegans not only omit all animal products from their diets, but they also eliminate them from the rest of their life.
Vegans use nothing from animals, such as leather, wool, and silk.
Raw Vegans eats unprocessed vegan foods that have not been heated above 115 degrees Fahrenheit (46 degrees Celsius).
They believe that foods cooked above this temperature have lost a significant amount of their nutritional value and are harmful to the body.
The macrobiotic diet includes unprocessed vegan foods, such as whole grains, fruits and vegetables, and the occasional consumption of fish.
Sugar and refined oils are avoided.
The most unique qualifier of the macrobiotic diet is its emphasis on the consumption of Asian vegetables, such as daikon, and sea vegetables, like seaweed , It might be a good idea to take supplements/vitamins. ,,, Make sure if you're going to buy organic you read the back of the package, sometimes food is only 70% organic, and make sure it says USDA Organic on the front. , National recommendations for B12 intakes vary significantly from country to country.
The US recommended intake is
2.4 mcgs a day for ordinary adults rising to
2.8 mcgs for nursing mothers.
The German recommendation is 3 mcgs a day.
Recommended intakes are usually based on 50% absorption, as this is typical for small amounts from foods.
To meet the US and German recommendations you need to obtain sufficient B12 to absorb
1.5 mcgs per day on average.
This amount should be sufficient to avoid even the initial signs of inadequate B12 intake, such as slightly elevated homocysteine and MMA levels, in most people.
Even slightly elevated homocysteine is associated with increased risk of many health problems including heart disease in adults, preeclampsia during pregnancy and neural tube defects in babies.So Remember to get your daily dose of vitamin B12.
And remember to be happy and try to have a happy lifestyle. -
Step 3: Find out your BMI (Body
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Step 4: index)
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Step 5: so you can find what diet works for you.
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Step 6: Decide on which type of vegetarian you want to be.
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Step 7: Remember your body needs calcium
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Step 8: protein
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Step 9: vitamin B12 etc.
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Step 10: Try to get beans
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Step 11: veggies
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Step 12: fruits
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Step 13: seeds etc into your diet.
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Step 14: Try to exercise at least 15 minutes a day
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Step 15: even if you're not vegan or vegetarian.
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Step 16: Try to buy organic/natural foods.
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Step 17: Consider Vitamin B12 supplements.
Detailed Guide
Detoxing before going vegan or vegetarian is a good idea.
It helps get rid of extra waste,and free your body from toxins from your previous diet.
Water helps cleanse your body.
Try to drink half your body weight in ounces(example, 100 lbs, 50 ounces). ,, There are Pescatarians, who eat no meat with the exception of fish.
There are Flexitarians, who eat mostly vegetarian but eat meat occasionally.
There are Lacto-Ovo Vegetarians, who do not eat animal flesh of any kind, but they eat eggs and dairy.
Vegans eat only plant food.
They do not eat any animal foods, including fish, eggs, dairy products, and honey.
Vegans not only omit all animal products from their diets, but they also eliminate them from the rest of their life.
Vegans use nothing from animals, such as leather, wool, and silk.
Raw Vegans eats unprocessed vegan foods that have not been heated above 115 degrees Fahrenheit (46 degrees Celsius).
They believe that foods cooked above this temperature have lost a significant amount of their nutritional value and are harmful to the body.
The macrobiotic diet includes unprocessed vegan foods, such as whole grains, fruits and vegetables, and the occasional consumption of fish.
Sugar and refined oils are avoided.
The most unique qualifier of the macrobiotic diet is its emphasis on the consumption of Asian vegetables, such as daikon, and sea vegetables, like seaweed , It might be a good idea to take supplements/vitamins. ,,, Make sure if you're going to buy organic you read the back of the package, sometimes food is only 70% organic, and make sure it says USDA Organic on the front. , National recommendations for B12 intakes vary significantly from country to country.
The US recommended intake is
2.4 mcgs a day for ordinary adults rising to
2.8 mcgs for nursing mothers.
The German recommendation is 3 mcgs a day.
Recommended intakes are usually based on 50% absorption, as this is typical for small amounts from foods.
To meet the US and German recommendations you need to obtain sufficient B12 to absorb
1.5 mcgs per day on average.
This amount should be sufficient to avoid even the initial signs of inadequate B12 intake, such as slightly elevated homocysteine and MMA levels, in most people.
Even slightly elevated homocysteine is associated with increased risk of many health problems including heart disease in adults, preeclampsia during pregnancy and neural tube defects in babies.So Remember to get your daily dose of vitamin B12.
And remember to be happy and try to have a happy lifestyle.
About the Author
Elizabeth Morgan
Experienced content creator specializing in pet care guides and tutorials.
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