Health & Fitness

The 7 Varieties Of Vegetarian Diets From Lacto-Ovo To Vegan, Defined By A Nutritionist

As soon as upon a time, being a vegetarian was fairly black and white. You didn’t eat meat, and that was that. Nowadays, although, there appear to be 50 totally different shades of vegetarianism.

“There’s extra of an emphasis now on plant-based diets, and lots of people wish to discover totally different levels of this,” says Jessica Cording, a registered dietician and creator of The Little E book of Sport-Changers: 50 Wholesome Habits For Managing Stress & Anxiousness. “That’s why we’re seeing extra folks serious about several types of vegetarian diets versus simply being straight-up vegan or vegetarian.”

The flexibleness component is essential. “It’s a key think about how happy individuals are going to really feel,” Cording says. “We wish to really feel like we have now a selection over what we’re consuming.” Taking a weight loss program that’s historically restricted, like being a vegetarian, and making it your individual “may help you are feeling such as you’re nonetheless in a position to reside a cheerful, balanced life whereas staying on an consuming plan that helps your targets,” Cording explains.

After all, although, that may get complicated AF for everybody else.

Right here’s what that you must learn about the most well-liked forms of vegetarianism, so that you’re not left scrambling the following time a flexitarian, pescatarian, or some other sort of vegetarian reveals up for dinner.

Flexitarian (a.okay.a. Semi-Vegetarian)

Cording calls this model of vegetarianism the “most secure” as a result of it provides essentially the most flexibility. A flexitarian weight loss program is plant-based, that means plant meals take centre stage, however permits dieters to include meat and different animal merchandise right here and there when the temper strikes.

“It’s nice for any individual who’s both new to the thought of consuming a extra plant-based weight loss program or desires to scale back their consumption of animal merchandise with out going all-in,” Cording says. It will also be useful should you’re tremendous busy and don’t have a number of time or assets to plan meals forward of time, she says.


Pescatarians are individuals who select to eat a largely plant-based weight loss program, however who additionally incorporate seafood as a supply of protein (since they don’t eat meat). Many pescatarians additionally eat dairy and eggs.

“This tends to be good for any individual who desires to be primarily vegetarian however nonetheless loves fish or desires the dietary advantages of fish,” says Cording, who thinks pescatarianism makes protecting your dietary bases simpler than conventional vegetarianism.

Pescatarians simply should be cautious to restrict their consumption of mercury-heavy fish like swordfish and yellowfin tuna, Cording says. As an alternative, the FDA recommends choosing at the least two to a few servings of low-mercury seafood, like anchovies, shrimp, and salmon, per week.

READ MORE: Is It Even Attainable To Do The Keto Food plan If You’re Vegan or Vegetarian?

Lacto-ovo Vegetarian

Some of the common (and conventional) types of vegetarianism: lacto-ovo vegetarianism. Lacto-ovo vegetarians keep away from meat, fish, and poultry, however nonetheless eat animal merchandise like dairy and eggs.

“That is proper for somebody who desires to be primarily vegetarian however not full-on vegan,” Cording says, who finds lacto-ovo vegetarianism to be fairly approachable.

Nonetheless, should you discover that you simply’re feeling drained or aren’t satiated after your meals, take a more in-depth take a look at your general consumption to be sure to’re getting all of the vitamins (like protein!) you want, says Cording.

Lacto Vegetarian

One step past lacto-ovo vegetarians are lacto vegetarians, who eat a plant-based weight loss program and dairy merchandise, however keep away from meat, seafood, and eggs. Yep, meaning you may have loads of milk, cheese, butter, and ice cream on this one.

Although many individuals do effectively on a lacto-vegetarian weight loss program, Cording recommends conserving tabs in your dairy consumption to be sure to don’t OD on it. In any other case, you would possibly find yourself bloated and constipated.

Ovo Vegetarian

Whereas ovo vegetarians don’t eat meat, seafood, or dairy merchandise, they do eat eggs and merchandise that comprise eggs. Although not as common as lacto-ovo vegetarian weight loss program and even lacto vegetarian diets, this consuming type does supply some flexibility, Cording says.

In case you go this route, make certain your eggs are natural to decrease your publicity to antibiotics and pesticides, she says.

Pollo Vegetarian

Whereas “pollo” means rooster in Spanish, pollo vegetarians usually incorporate a number of types of poultry, like turkey and duck, into their in any other case plant-based weight loss program. Whereas pollo vegetarians keep away from different types of meat, they could or might not select to include seafood, eggs, and dairy into their weight loss program.

“It’s actually just like a flexitarian weight loss program,” Cording says. Simply do your finest to eat natural rooster to scale back your publicity to antibiotics on this one.


The least versatile of the vegetarian diets is veganism. “The entire weight loss program is plant-based,” Cording says. Vegans don’t eat any animal merchandise, together with meat, fish, poultry, dairy, and eggs.

Since vegan diets are typically excessive in fibre and low in saturated fats, they will help coronary heart well being, says Cording. Nonetheless, vegan diets are fairly restrictive and require extra planning than different types of vegetarianism. “It will also be tougher to really feel happy, initially, particularly should you’re used to consuming animal merchandise,” she says.

In case you plan to go vegan, Cording recommends taking particular care to make sure you get sufficient protein, iron, calcium, omega-Three fatty acids, and vitamin D.

This text was initially printed on www.womenshealthmag.com 

READ MORE ON: Diet Dietary Recommendation

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