Healthy Vegetarian Diet | Vegetarianism | Fitness and Nutrition

Firstly I would like to tell you about vegetarianism or what is being a vegetarian exactly.
Vegetarian is a person who does not eat meat or fish, and sometimes other animal products, especially for moral, religious, or health reasons.
There are 3 types of vegetarians . namely:
Consumes dairy and eggs
Consumes only dairy and no eggs
Consumes only eggs

Today I’m gonna tell you about lacto-vegetarian. I myself am a lacto-vegetarian. I consume dairy but not eggs. These days people consider eggs as veg but I personally don’t.
We all know that protein is important. But what does it do exactly? today I will tell you the functions of protein.

The biggest question for all lacto-vegetarians is that how and from where do we get our protein?
But first I would like to tell you that for all vegetarians or lacto-vegetarians, 1g per kg bodyweight is considered. For e.g. if you are 50kgs, you need atleast 50g of protein per day to get your minimum protein requirement.
To include protein in your diet, you don’t have to eat eggs or be a hardcore non-vegetarian who eats chicken, meat, etc.
We can get protein from a lot of different sources of food.
Cows Milk, Cheese, yogurt, cottage cheese or paneer, soy milk, soy beans, tofu are all complete proteins.. Which means they contain all the nine indispensable amino acids in sufficient quantity and ratio to meet the bodys needs.
Quinoa and amaranth or in Hindi we call it rajgira also has a very good amount of protein.

Beans like chickpeas and kidney beans, lentils, pulses, nuts and seeds like chia are all incomplete proteins sources.. which means they are deficient in one or more of the nine indispensable amino acids.

Benefits of being a vegetarian:
1.Lower levels of dietary saturated fat and cholesterol.
2.Higher intake of fruits, vegetables, whole grains, nuts, soy products, finer and phytochemicals.
3.lower body mass index and prevalence of obesity.
4.Better lipid profiles and lower rates of each from cardiovascular disease including hypertension.
5.effective management of type 2 diabetes and lowering of the risk of type 2 diabetes and some forms of cancer

A vegetarian diet usually lacks in iron, zinc, calcium, vitamin d, vit b12 and omega 3 fatty acids. You should consider taking a supplement especially for vit b12 and omega 3.

Add a whey protein or soy protein shake in your daily diet if you are not able to meet your minimum protein requirement through food alone.

Buy here:
Whey protein:
Soy protein:
Vitamin b12:
Omega 3:

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