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Based on a lifestyle free of meat, the Vegetarian Diet encourages participants to only consume foods that do not involve the slaughter of animals. While Veganism, a more strict form of Vegetarianism, does not allow the consumption of any animal products, the Vegetarian Diet permits the consumption of animal-based foods such as dairy, eggs, honey, and occasionally fish.

What is the Vegetarian Diet?

Individuals may choose to participate in the Vegetarian Diet for a variety of reasons. Motivating factors often include:

• Environmental concerns
• Personal health / weight loss goals
• Moral / ethical animal rights goals

Typically, individuals adhering to the Vegetarian Diet tend to avoid foods such as:

• Pork
• Chicken
• Beef
• Some forms (or all forms) of seafood
• Wild game / wild animals

In place of these meat-based foods, Vegetarians can enjoy a diet that is rich in fruits, vegetables, and whole grains. Specifically, Vegetarians can add a variety of carbohydrates and soy products in order to replace common meat-based foods. For example, instead of eating a hamburger, Vegetarians can consume a Soy-Burger. Additionally, instead of consuming meat-filled pasta, Vegetarians can consume pasta with legumes or added low fat cheeses.

Benefits of the Vegetarian Diet

By consuming foods that do not contain meat, many reports show that Vegetarians often benefit from lower blood pressure, lower body fat content, and greater insulin responses. Furthermore, as many countries around the world are dominantly Vegetarian, researchers have found that prominently Vegetarian regions often reveal lower rates of common obesity-related illnesses, including:

• Heart disease
• Diabetes
• High blood pressure
• Various cardio-vascular problems / disorders

In addition to the disease prevention benefits, Vegetarians also often benefit from advantages such as:

• Many medical experts support the Vegetarian lifestyle as a healthy program for wellness and weight loss / management
• As the farming of animals is typically detrimental to the environment, as rearing animals often involves the use of chemicals, hormones, and other harmful practices, the Vegetarian lifestyle is typically more eco-friendly than a meat-eating lifestyle

Cons of the Vegetarian Diet

• Vegetarians must actively seek out nutrient rich foods in order to avoid common meat-free problems, including anemia and vitamin / mineral deficits
• Some critics of the Vegetarian Diet argue that Vegetarians are voiding their bodies of essential meat-based proteins and compounds
• Vegetarians must consciously avoid an over-consumption of carbohydrates, as a diet rich in carbohydrates that is lacking in exercise will lead to weight gain
• The Vegetarian Diet can be rather expensive, depending on one’s location and the seasonal prices of fresh, vegetarian foods
• The Vegetarian Diet can be difficult for some individuals, as abstaining from meat is often challenging when eating out at restaurants, in social settings, etcetera
• The Vegetarian Diet does not endorse a specific exercise program

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