If you’ve recently started to explore the world of vegetarianism, you’ve likely come across a number of terms that you’ve never heard of before. Vegan? Ovo-Lacto Vegetarian? Semi-Vegetarian? Confused yet? Who would have thought the idea of not eating meat could be such a complex topic? These sub-categories of vegetarianism are similar. However, the small distinctions between groups are very important for those who belong to them.
Here’s a breakdown of the different vegetarian groups:
- Vegetarian. You likely have heard this term before and have a grasp on its meaning. A vegetarian is a person that does not consume meat, fish, poultry or seafood.
- Semi-Vegetarian. The term semi-vegetarian is used to describe a vegetarian that consumes eggs, chicken, dairy products and fish. A semi-vegetarian does not consume other animal flesh.
- Ovo-Lacto Vegetarian. These are vegetarians that do not consume meat, fish, chicken, poultry and seafood, but do consume milk and eggs. This group of vegetarian is the largest group of vegetarians.
- Ovo-Vegetarian. This is a term used to describe someone who would be considered vegan if they did not consume eggs.
- Lacto-Vegetarian. This is a term used to describe someone who would be considered vegan if they did not consume milk.
- Vegan. Vegan is by the strictest sub-category of vegetarians. Vegans do not consume any animal products or animal by-products. Some may go as far as not to consume honey or yeast. Others may not wear clothing made from animal products.
Remember, considering vegetarianism is a lifestyle considered for both dietary and ethical reasons.
If you are on a high-protein diet or looking for some protein to help you build some lean muscles, it is much easier than you may think to receive an adequate supply of protein. If you are worried about not receiving enough protein because you are not a meat-eater, the good news is that most Americans actually consume too much protein on a daily basis. Chances are, whether you are a vegetarian or a vegan, you can get plenty of protein without even trying – unless you are a body builder or are pregnant.
Meatless Protein Sources:
- Quinoa
- Beans
- Lentils
- Legumes
- Tofu
- Soy-based products
- Nuts
- Seeds
- Nut Butters
- Seitan
- Veggie Burgers
- Meat Substitutes
- Tempeh
- Protein Supplements
The amount of protein you need in your diet depends a lot on your body weight and your levels of physical activity. The RDA for protein is .8 grams per kilogram of your body weight. For example, if you weigh 140 pounds, you will need 51 grams of protein per day (140 pounds = 63.5 kg, and 63.5 X .8 = 50.8).
Now that you have the diet down, what about the workout? In order to keep your body lean, why not give Athlean—XX for Women a try? We know you’ll love it! Remember, diet alone just will not do the trick.
