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Lacto-Vegetarian Diet: Benefits, Side Effects, and Food Rules

Lacto-Vegetarian Diet: Benefits, Side Effects, and Food Rules - There are many types of vegetarian diets. There are consuming foods that come from fruit only and some are still eating foods from the board with a limited amount and certain types. One type of vegetarian diet practiced by many people is lacto-vegetarian. Is that?

What is a lacto-vegetarian diet?

So far, we always consider a vegetarian diet is a diet that only includes vegetables and fruit into the body. To meet all nutrients, especially protein, dieters will look for other alternatives such as using nuts that contain vegetable protein.

The lacto-vegetarian diet is slightly different from the general diet. This diet does include fruits and vegetables as one of the main sources of nutrition. However, there is a slight difference in the consumption of processed milk. You are still allowed to consume milk, yogurt, and cheese as a source of protein.

So, animal sources that are still allowed are milk and processed products. In addition, eggs, meat, and various other animal products are not allowed. If you consume it, the diet will not comply with the protocol established. So, pay attention to what is consumed.

Someone decided to make a lifestyle with a lacto-vegetarian diet for several reasons. The most common thing is the problem of environmental damage and ethics. In addition there are also those who choose to use this diet as a way to maintain health because they can not eat certain foods such as red meat.

  • Benefits of a lacto-vegetarian diet

The lacto-vegetarian diet has quite a number of benefits for the body. If done routinely, you will get a few things below.

  • Improve heart health

There are two advantages of a lacto-vegetarian diet related to heart health. First make blood pressure more stable. During this time a person's blood pressure can increase because they consume too much animal protein such as red meat that has a lot of fat.

Second, by doing a lacto-vegetarian diet, one can easily reduce levels of bad cholesterol in the body. As we know, bad cholesterol or LDL can cause blockage of blood vessels and trigger disturbances in the heart and other problems throughout the body.

  • Lacto-Vegetarian Diet: Benefits, Side Effects, and Food Rules

One type of disease that is common in society and is triggered by the condition of wrong eating is diabetes. The condition of diabetes can be reduced if we suppress excessive sugar consumption. Excessive sugar can increase blood sugar in the body and trigger greater problems.

In addition to reducing sugar in the body, on a lacto-vegetarian diet can also reduce the risk of type 2 diabetes in a person. From a study conducted on 156,000 people, undergoing a lacto-vegetarian diet can reduce the risk of type 2 diabetes by 33% compared to those who do not have a lacto-vegetarian diet.

  •  Helps to lose weight

Going on a lacto-vegetarian diet can make your BMI or body mass index lower. As we know BMI is one of the standards that shows whether we have a problem with obesity or not.

Furthermore, a person undergoing lacto-vegetarian also tends to experience weight loss. From several studies conducted, a person who goes on a lacto-vegetarian diet routinely for 18 weeks can experience a fairly rapid weight loss.

  • Reducing the risk of certain cancers

From several studies conducted it was found that some people who follow a lacto-vegetarian diet can reduce the risk of some types of cancer. In general, any type of cancer in the body can reduce by 10-12%. This amount is quite large and can be maximized by changing lifestyles.

Furthermore, certain types of cancer that may be reduced risk is greater colorectal and breast cancer. Two types of cancer can be experienced by anyone, although women tend to easily experience it.
Side effects of a lacto-vegetarian diet

Although it has many advantages, we should not simply ignore the possible side effects. Here are some things that must be considered when following a lacto-vegetarian diet.

Most likely to cause nutritional deficiencies in the body. As we know that the body also needs some minerals. Well, minerals are found in large quantities in animal preparations. Some important minerals that consist of iron, vitamin B12, and omega-3s.

 Causes disturbances in the body such as growth disorders in children, anemia, body immunity can not run smoothly, and experience mood changes.

The above side effects can be overcome by taking several types of supplements. So, make sure all the body's nutrients are fulfilled perfectly.
Bol foodeh eaten while on a lacto-vegetarian diet

Foods that can be eaten in the lacto-vegetarian diet consist of: fruits of all kinds, all kinds of vegetables, healthy fats such as coconut oil, avocados, and olive oil, seeds, nuts, dairy products, and various types of herbs to cook and make drinks.

You can combine various types of food above to be accepted by the body. Even if you go on a diet, eating something good also helps us to eat well.
Foods to avoid when on a lacto-vegetarian diet

Furthermore, you are not advised to consume foods consisting of: various types of meat such as chicken, beef, lamb, and seafood, various types of eggs, processed meats such as sausages, smoked meats, and the like, seasonings with animal-based ingredients such as gelatin.

The lacto-vegetarian diet emphasizes the consumption of vegetables, fruit, and several types of animal protein, especially processed milk. By combining the two things that initially contradicted, dieters can get more benefits and can meet the body's nutrition that is more in accordance with needs.

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