Lacto-Vegetarian Diet: Advantages, Side Effects, and Consumption Rules

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Lacto-Vegetarian Diet: Advantages, Side Effects, and Consumption Rules

There are many types of vegetarian diets. Some only eat fruit, and some still eat it in certain amounts and types. Many people follow a lacto-vegetarian diet, which is one type of vegetarian diet. What is it?

What is a lacto-vegetarian diet?

During this time, we always think of a vegetarian diet as eating only vegetables and fruit. These dieters will look for other alternatives, such as nuts that contain vegetable protein, to meet all nutrients, especially protein.

The lacto-vegetarian diet is not much different from the conventional diet. One of the main sources of nutrients in this diet are fruits and vegetables. However, the consumption of processed milk is not too different. You can still consume foods that contain protein, such as cheese, milk, and yogurt.

Therefore, the only allowed animal sources are still milk and its preparations. In addition, meat, eggs, and various other animal products are prohibited. If you consume it, you will violate the established dietary rules. Watch what you eat.

For several reasons, a person chooses a lacto-vegetarian lifestyle. Moral and environmental disadvantage are the most common problems. Because they cannot eat certain foods such as red meat, some people choose to follow this diet as a method of maintaining their health.

Advantages of a lacto-vegetarian diet

The body gets many benefits from a lacto-vegetarian diet. You will gain some of the things listed below if you do them regularly.

1.     Improves heart health

Heart health is one of the two advantages of a lacto-vegetarian diet. First, blood pressure becomes more stable. Too much animal protein, such as red meat that is high in fat, can cause blood pressure to rise during this period.

Secondly, following a lacto-vegetarian diet can easily reduce the level of bad cholesterol in the body. Everyone knows that bad cholesterol, or LDL, can cause blockage of blood vessels, which in turn leads to heart problems as well as other problems that accompany the body.

2.     Blood sugar is more controlled

Diabetes is one of the most common diseases in society and is caused by eating the wrong foods. Suppressing excessive sugar consumption can help reduce diabetes. The body can raise blood sugar and cause more serious problems if sugar consumption is excessive.

A lacto-vegetarian diet can lower the risk of developing type 2 diabetes because it reduces the amount of sugar in the body. The lacto-vegetarian diet lowered the risk of type 2 diabetes by up to 33% compared to people who didn't follow it, according to the study of 156,000 people.

3.     Helps to lose weight

Following a lacto-vegetarian diet can lead to a decrease in body mass index (BMI). Everyone knows that body mass index (BMI) is one of the criteria that indicates whether a person has an obesity problem or not.

In addition, people who follow a lacto-vegetarian diet are more likely to lose weight. A person who follows a lacto-vegetarian diet regularly for 18 weeks can experience fairly rapid weight loss, according to some studies.

4.     Lowers the risk of certain cancers

Following a lacto-vegetarian diet may lower the risk of some cancers, according to some studies. In general, every type of cancer in the body can experience a decrease of 10% to 12%. This number is quite large, and you can take advantage of it by making lifestyle changes.

In addition, the risk of colorectal and breast cancer may be higher. These two types of cancer can affect anyone, but women are more susceptible.

Side effects associated with lacto-vegetarian diets

Although there are many advantages, the side effects should not be ignored. Some of the things to be aware of while following a lacto-vegetarian diet are as follows:

• It is likely to cause the body to lack nutrients. Everyone knows that the body also needs some minerals. Animal preparations contain a lot of this mineral. Iron, omega-3s, and vitamin B12 are some of the essential minerals.
• Resulting in body problems such as growth disorders in children, anemia, a poorly functioning immune system, and mood changes.

Taking certain supplements can reduce the above side effects. Therefore, make sure all the body's nutrients are fulfilled properly.

Lacto-vegetarian diet: Edible foods

In a lacto-vegetarian diet, all kinds of fruits and vegetables, whole grains, nuts, dairy, healthy fats like coconut, avocado, and olive oil, and different types of plants are cooked and consumed.

You can combine the different types of foods above so that your body can accept them. Even though we are on a diet, eating good food also helps us maintain a healthy diet.

Foods that should not be consumed during a lacto-vegetarian diet program

In addition, it is strictly not recommended to consume a diet consisting of various types of meat (for example, chicken, beef, lamb, and seafood); various types of eggs; meat preparations (for example, sausages, smoked meats, and the like); and seasonings made from animal ingredients (for example, gelatin).

The lacto-vegetarian diet prioritizes the consumption of vegetables, fruits, and animal protein, especially dairy. Dieters can get more benefits and better body nutrition by combining two things that were initially contradictory.

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