By Abigail Carroll. Vegetarian Diet. At Friday, May 03rd 2019, 21:12:16 PM.
Lacto-vegetarian diets except for meat, fish, poultry, and eggs, as well as foods that contain them. Dairy goods, such as milk, cheese, yogurt, and butter, are involved. Ovo-vegetarian diets prohibit meat, poultry, seafood, and dairy products, but let eggs.Lacto-ovo vegetarian diets prohibit meat, fish, and poultry, but let dairy products and eggs.Pescatarian diets prohibit meat and poultry, dairy, and eggs, but let fish. Vegan diets prohibit meat, poultry, fish, eggs and dairy products — and foods that contain these products.
Vegan diets are free of cholesterol and are generally low in saturated fat. Thus eating a vegan diet makes it easy to conform to recommendations given to reduce the risk of major chronic diseases such as heart disease and cancer. High-fat foods, which should be used sparingly, include oils, margarine, nuts, nut butters, seed butters, avocado, and coconut. Vitamin D is not found in the vegan diet but can be made by humans following exposure to sunlight. At least ten to fifteen minutes of summer sun on hands and face two to three times a week is recommended for adults so that vitamin D production can occur. Food sources of vitamin D include vitamin D‐fortified soy milk and rice milk.
In a study published in 2014 in Nutrition, researchers followed a group of 50 overweight or obese adults for six months. They found that those on a vegan diet lost significantly more weight than those on other plans, including vegetarian, semi-vegetarian and omnivorous – by about 4.3 percent or an average of 16.5 pounds. The study authors suspect that is because the vegan dieters were focusing on high‐fiber foods, which help you feel full for longer, and their diets were low in fat and likely had fewer calories.