Vegetarian, Vegan and Raw Diets

Vegetarian Diet Basics

Depending on whom you ask, sticking to a vegetarian diet could mean a variety of different things. Semi-vegetarians choose not to eat red meat, but may eat fish and chicken in addition to plant-based foods, dairy and eggs. Then there are lacto vegetarians, whose diet includes fruits, veggies and other plants plus dairy products -- but no eggs. Those who follow the ovo-lacto vegetarian diet eat plant-based foods, dairy and eggs. Vegans stick to plant-based foods, removing all animal products, including meat, dairy and eggs -- even in trace amounts from their diet and often beauty products and clothing.

On the Plus Side

Vegetarian and vegan diets "tend to be lower in saturated fat, especially, and could also be lower in total fat," says Tara Gidus, MS, RD, CSSD, LD/N and spokesperson for the American Dietetic Association. "They are also lower in animal protein. Research studies show that people who have less animal fat in their diets have lower rates of heart disease and cancer." Also inherent in the word -- vegetarian -- is vegetables, she says. "Often, vegetarians tend to be more conscious of their eating habits -- hitting areas of good nutrition -- eating more vegetables, fruit, whole grains." According to the American Heart Association (AHA), vegetarian diets can also be lower in cholesterol. A vegetarian diet may also lead to a lower risk of obesity and high blood pressure, according to the AHA.

Another health boost? "A lot of people who are very enthusiastic about these diets say they improve their energy and their moods because they feel very happy about following them," says Gidus.

The Downside

A poorly planned vegetarian diet can undo the benefits of sticking to meat-free diet. A common weakness among some vegetarians? "They simply cut out meat, and they don't replace that meat with anything. They're eating side dishes, and not making sure they're getting protein," says Gidus. "Beans are one of the best sources of vegetarian protein and soy-- another kind of bean -- is probably the most common." She also recommends eating vegetarian alternatives to meat, which are often soy-based, but advises keeping the amount of processed sources of vegetarian protein to a minimum by opting for whole forms of vegetarian protein whenever possible.

In addition to focusing on protein, vegetarians should also watch their intake of iron, calcium, zinc, and vitamin B12, according to the United States Department of Agriculture. "A well-planned vegetarian diet -- filled with fortified products like milk and cereal will have these nutrients," says Gidus.

Can a Vegetarian Diet Help You Lose Weight?

"There are some vegetarians who experience weight loss because they've cut out meat," says Gidus. "Some gain weight because they aren't planning right, or because they're eating out a lot and finding fewer choices so they fill up on things like French fries and grilled cheese sandwiches. It all depends on portions and quality in what you're choosing."

The Downside of a Vegan Diet

"You're cutting out dairy and eggs -- obviously you're not getting as much protein, and because you're cutting out those foods you're at a risk for deficiency of B12, calcium and iron," says Gidus. "Vegans should absolutely take a multivitamin with iron, because then you're getting a lot of different [necessary] minerals." According to the AHA, Vegans who do not absorb much sunlight may need a vitamin D supplement.

Can a Vegan Diet Help You Lose Weight?

"I wouldn't necessarily recommend it for a weight-loss plan. People who follow these diets usually have strong philosophical reasons for doing so," says Gidus. The weight-loss results are the same as for vegetarian diets -- mixed. In some cases vegans and vegetarians "find that they're eating more, because they're not getting the fullness [from protein] they were when they were eating meat."

NEXT: Raw Diets