Vegetarian 1200, 1500 and 1800 Calorie Diet Plans

Details on different vegetarian diet plans including 1800, 1500 and 1200 calorie diets for weight loss are considered.

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 healthyl food or for medical reasons.

A vegetarian diet is one that excludes animal products. This 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 healthyl food or for medical reasons.

A vegetarian diet, if properly planned, can meet the needs of children, teenagers, men, women and breast-feeding or pregnant women. This diet includes sufficient quantities of the all the necessary nutrients like calcium, portein, iron, omega-3, iodine, vit amin D, vitamin B-12, and zinc.


1800 Calorie, 1500 Calorie & 1200 Calorie Diet Plans

A well-planned vegetarian diet rich in vegetables, fruits, whole grains, low-fat milk and plant-based protein is effective not only for weight loss, but also cuts chances of heart attack and reducing high blood pressure.

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.

A vegetarian 1200 calorie diet is important if you are on a weight loss program.

The following table suggests (U.S. Department of Agriculture) the food guidelines for 1200, 1500, and 1800 calorie diets according to the vegetarian food pyramid. These diet plans provide all the essential nutrients.

Foods

Weight Loss Diet

1200 Calorie Diet

1500 Calorie Diet

1800 Calorie Diet

Grains5 servings6 servings8 servings
Vegetables3 servings3 servings5 servings
Fruits2 servings3 servings4 servings
Dairy/Milk2 servings2-3 servings2-3 servings
Beans, Nuts, Seeds; Eggs & Meat Substitutes5 oz6 oz7 oz
Total Fat
(30%)
30-40 g40-50 g50-60 g

If you are following the vegetarian diet for weight loss, you may use the 1,500 calories diet plan. If you eliminate dairy products like vegans, substitute milk and yogurt with lowfat soy milk and soy yogurts enriched with the vitamins D and calcium.

Vegetarian Diet Benefits

Going vegetarian offers following health benefits, even if it's just once a week 1. Avoids carbohydrate deficiency. 2. Healthy skin. 3. Weight management. 4. Phyto nutrients.

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 foods. Many green leafy vegetables are high iron foods 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 (Nutrition of lentils).

  • 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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