Plant Based Vegetarian Diet
A long term lifestyle plan that is primarily plant-based. It helps with slow, steady weight loss and is a great plan to maintain weight after following a restrictive diet for fast weight loss.
With an average daily caloric intake of 1300 kcal., the vegetarian lifestyle diet affords balanced carbs (57%), generally high fat (31%) and balanced protein (22%), making it a long term lifestyle plan that is primarily plant-based. The plan can include occasional dairy (lacto-vegetarian), eggs (ovo-vegetarian) and seafood (pescatarian).
Moving from keto and paleo type diets to the vegetarian lifestyle is a definite step in the right direction. It is best engaged in when one has lost the weight and is ready to embark on a healthy diet for life to maintain healthy weight and prevent disease.
Types of Food You’ll Eat On This Plan
ENJOY vegetables, fruits, legumes, grains, seeds and nuts, and plant-based protein.
REDUCE coffee and tea, sugar, saturated fat, and sodium.
ELIMINATE all animal products depending on the type of diet you follow. Examples: No eggs if ovo-vegetarian, and no dairy if lacto-vegetarian.
This Plan Is Suited For:
- Age: Any Adult Age
- Sex: Unisex
- Weight Focus: Slow Steady Weight Loss, Long Term Weight Maintenance
- Health Focus: Overall Health, Inflammation, Digestive, Musculoskeletal, Brain, Diabetes and Prediabetes, Liver, Cardiovascular
- Ease of Application: Long Term Benefit with a Short Learning Curve
Vegetarian Diet Macro Nutrient Ratios
Calories: 1300/day
- Carbohydrates 57%
- Protein 22%
- Fat 21%
Compared to Recommended Longterm Plan Ratios
- Carbohydrates (45-65%, average 51%) 51%
- Protein (10-35%, average 22%) 22%
- Fat (20-35%, average 27%) 27%
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Exercise Plans to Match this Nutrition Plan With
