Vegetarian Diet Guidelines - 1200 calorie diet, 1500 calorie diet, 1800 calorie diet

Vegetarian Weight Loss Diet : 1200 Calorie Diet

A 1200 calorie diet is important if you are on a weight loss program. A vegetarian diet is one that excludes animal products. The vegetarian diet excludes any food that requires the death of an animal. A vegetarian diet may be adopted for religious or moral reasons or to consume a more healthful diet.

A vegetarian diet rich in vegetables, fruits, whole grains, low-fat milk and plant-based protein is effective not only for reducing weight, but also cuts chances of heart attack and reducing high blood pressure, according to a 24-year-long carried out by the Scientists at Simmons College, Boston reported in the April 2008 issue of the Journal Archives of Internal Medicine.

According to Johns Hopkins University health experts, "On any non-medically supervised weight loss program, women should consume at least 1200 calories a day and men at least 1600 per day." Not eating enough will slow your metabolism, deteriorating your health. A healthy vegetarian weight loss diet plan will help you lose weight fast.

The following table suggests (U.S. Department of Agriculture) the food guidelines for 1200, 1600, and 1800 calorie diets according to the vegetarian food pyramid.

Serving Sizes
ADA Posaition on vegetarian Diet
Non-vegetarian foods in Vegetarian Foods or Vegetarian Meals
Vegetarian Types

Vegetarian Diet Guidelines

Many people think that a vegetarian diet lacks in protein. This is not true. Infact, vegetarian diets provide complex carbohydrates, protein and minerals. Foods like beans, lentils, tofu, nuts, seeds and wholegrains are good sources of protein. Many common foods, such as whole-grain bread, potatoes and corn are high protein food. Many green leafy vegetables are a good source of iron and calcium. That is why osteoporosis, which results from calcium deficiency, is less common amongst vegetarians. Vegetarians get adequate amount of protein from fruits, vegetables, grains and lentils/legumes.

• Vegetarian diets are consistent with the Dietary Guidelines for Americans. You can get enough protein from a vegetarian diet if you have the amounts of foods you consum are adequate.

• Choose a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds and, if eaten, dairy products and eggs.

• Choose whole, unrefined foods often and minimize intake of highly sweetened, fatty, and heavily refined foods.

• Choose low fat versions of dairy products.

• Vegans should include a regular source of vitamin B-12 in their diets along with a source of vitamin D if sun exposure is limited.

• If following a 1200 calorie vegetarian weight loss diet, consider taking a good quality multivitamin and mineral supplement as this low calorie weight loss diet may not provide all the required nutrition.

• Consult a registered dietitian or other qualified nutrition professional BEFORE embarking on a vegetarian weight loss diet, especially during periods of growth, breast-feeding, pregnancy, or recovery from illness.

Source: U.S. Department of Agriculture. U.S. Department of Health and Human Services.

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