Basically all vegetarian diets are plant-based but there are significant differences between the different types. Mostly, it depends on what the followers of each diet do not eat.
Let’s see the diet types from the mildest to the strictest:
- Semi-vegetarians eat mainly plant-based foods, but occasionally eat small amounts of meat, dairy products, eggs, poultry and fish.
- Lacto-ovo vegetarians do not eat meat, fish or poultry. They do eat dairy products and eggs.
- Lacto-vegetarians do not eat meat, fish, poultry or eggs. They do eat dairy products.
- Ovo vegetarians do not eat meat, fish, poultry, seafood and dairy products. They do eat eggs.
- Vegans are the strictest: they don’t eat meat, fish, poultry, eggs or dairy products.
Vegetarian diet – with care
The more strict the vegetarian diet, the greater the challenge of getting all the essential and natural nutrients.
To prevent deficiency diseases, particular attention should be paid to a varied diet and to:
- Calcium: plays an important role in bone development, bone formation and tooth retention. Found in: milk, dairy products, kohlrabi, kale, broccoli, mushrooms, poppy seeds, nuts.
- Iodine: vegans in particular may be affected by iodine deficiency, which can cause hair loss, hypothyroidism, fatigue, weight problems, concentration problems. Can be found in: blueberries, milk, yoghurt, Himalayan crystal salt, eggs, sea fish, prunes, potatoes, strawberries.
- Iron: a basic element of red blood cell function, deficiency can cause fatigue, hair loss, weakness, headaches. Found in: white beans, lentils, chickpeas, spinach, raisins, cashews, beetroot.
- Omega-3 fatty acids: are the best friends of the heart. They keep cholesterol levels in check, reducing the risk of heart attack, and they are good for the immune system. They can be found in eggs, rapeseed oil, soybean oil and soybeans, nuts, pecans, pistachios, beans, fish, green leafy vegetables.
- Protein: it is perhaps unnecessary to stress again its important role in muscle development, weight loss and support for healthy skin, bones, muscles and organs. Found in: eggs, dairy products, soy foods, pulses, lentils, seeds, nuts.
- vitamin B12: is needed to produce red blood cells to prevent anaemia. Vegans are most at risk of vitamin B12 deficiency, as this vitamin is found almost exclusively in foods of animal origin. For this reason, we particularly recommend that they consume foods and drinks fortified with vitamin B12, which are available in shops.
- Vitamin D: contributes to a healthy immune system and healthy bones. Unfortunately, our country is also among the international leaders in overall vitamin D deficiency. Found in: cheese, egg yolks, fatty fish. As it is found in very few foods found in nature, vitamin D supplements can be recommended.
- Zinc: plays an important role in protein formation. Found in: cheese, whole grains, soy products, nuts, pulses.
TOP 10 super simple tips for a vegetarian diet
1 Follow your own rules
Eat what you like and what you allow yourself, not what your diet prevents you from eating. We don’t think that weight loss is the best time to force yourself to eat things you’ve been unwilling to try.
2 Move it!
You don’t have to lift 100 kilos, but some regular exercise, even a half-hour walk, is good for your heart, your mind and your figure. As a vegetarian, you’ll be eating fewer calories than the average meat eater by default, but it doesn’t hurt to keep your muscles in shape – and you can help lose weight faster by exercising 3-4 times a week.
3 Less snacks
even if it is meat-free. Most vegetarian sweets are high in sugars and fats, so they can easily stop you losing weight. Of course, you don’t have to give them up for good – just eat them in moderation until you reach your desired weight.
4 Avoid deficiency diseases!
As a vegetarian, you’ve already given up a lot of food. You may not experience this as self-sabotage, but your body probably does. That’s why it’s crucial to make sure you’re getting the right amount of protein, vitamins and minerals.
5 Avoid vegetarian, sugary products!
You can now find vegetarian, diabetic, lactose-free and gluten-free products in most hypermarkets and supermarkets. But products that meet at least two criteria are rare. Choose in moderation from vegetarian foods made with sugar (even cane sugar) or white flour.
6 Eat mindfully!
Choose wholemeal flour, sugar-free treats, natural ingredients, fresh foods, including fresh and light, fat-free or low-fat dairy products where possible, and above all, delicious, crunchy vegetables and fruits.
7 Traditional Hungarian dishes instead smart dishes
Instead of the classic fried cheese, vegetables bundled with wholemeal flour and skimmed milk and fried without oil, instead of fries, fresh salad with yoghurt or steamed spicy vegetables, instead of soup pasta, croutons made from wholemeal bread. You’ll quickly get into the swing of things and have a bigger taste experience.
8 Don’t starve, eat!
In addition to raw vegetables and fruits, choose whole grains, eat legumes (like beans and peas), eggs and cheese if you can fit them into your diet.
9 Make sure you get the right amount of protein
With eggs, cheese, cottage cheese, other dairy products. Protein is the basis of a good diet, but they are also important sources of calcium. If you don’t eat these, choose soya, which is full of important amino acids and there are calcium-enriched soya products.
10 In restaurants, buffets and when ordering food, it’s worth asking about the ingredients
Often the vegetarian menu is prepared with the most oil, fat and sugar.