Recommendations and precautions to take
Are there any risks of deficiencies with the vegetarian diet?
It is sometimes mistakenly believed that vegetarians lack protein. The well-balanced vegetarian diet meets all needs. Vegetarians get protein from milk and dairy products, eggs, legumes, tofu, nuts, seeds, nutritional yeast and grain products. The proteins of the vegetable kingdom are not complete in themselves, but they become so by making certain food combinations. You can, for example, accompany the lentils with rice. You don’t need to supplement protein at every meal. Cereals can be eaten for breakfast and legumes for the evening meal so that the body replenishes complete proteins.
On the other hand, in a vegetarian diet, it is not uncommon to find nuts, seeds and vegetable oils: the intake of omega-6 fatty acids can therefore be too high compared to omega-3 fatty acids. In this case, it is preferable to reduce oils rich in omega-6 — sunflower, soybean, wheat germ, corn, grapeseed — and to favor sources of omega-3: seeds and flax oils, rapeseed, hemp seeds and oil, chia seeds, marine micro-algae.
Finally, with frequent consumption of legumes and green vegetables, vegetarianism does not carry the risk of iron deficiency. On the other hand, if these foods are forgotten in the menus, this can lead to a situation of anemia leading to drug supplementation.
Is this a diet for you?
Vegetarianism can be a good solution for you if you want to adopt a lifestyle that respects the environment, animal welfare and your own health. Do not hesitate to be accompanied in the first months of your new diet to fully understand the issues and the food combinations to be made for a balanced vegetarian diet.
Can the vegetarian diet be followed by the athlete (bodybuilding)?
Absolutely, as we have just seen, the balanced vegetarian diet provides enough protein and micro-nutrients to the body. It is therefore completely compatible with regular physical activity of varying intensity.
How not to regain weight?
Even though the average BMI of vegetarians is lower than that of other people, this diet is not intended for weight loss. So there is no reason to gain weight afterwards. In addition, vegetarianism is part of the lifestyles generally adopted in the very long term, it is not of limited duration.
What is the scarsdale vegetarian diet?
The scarsdale method consists of a very low calorie and low carbohydrate diet that would allow you to lose up to 9 kilos in 14 days. There is a variant compatible with the vegetarian diet. However, due to its very restrictive nature, it is not a recommended weight loss method.
A few figures to go further
In France, more than 30% of individuals define themselves as being flexitarians. This trend is observed all the more among well-to-do people over the age of 50. However, among those under 35, reducing meat consumption is becoming more widespread. Similarly, 50% of individuals would like to increase their consumption of plant products.
Less than 3% of French people are strict vegetarians, and less than 2% are vegan.
Opinion of the dietician on vegetarianism
Vegetarian eating is becoming increasingly popular due to its health benefits and growing interest in preserving our environment. It is a balanced diet perfectly adapted to any age of life, subject to composing your plate in a reasoned way by providing proteins at each meal (legumes, dairy products or eggs) and vegetable fats rich in omega- 3 (rapeseed, flax, hemp, etc.).
