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  -  Diet Options   -  Types of Vegetarian Diets

Types of Vegetarian Diets


There are different types of vegetarian diets that have been used for many years to help with losing weight and improving overall health. Often when someone hears about a vegetarian diet, they typically think about a diet that does not include meat, poultry or fish. However, vegetarian diets vary in what foods they include and exclude. By providing multiple diet options, it allows the person to choose which will be the most helpful on their weight loss journey.  



When I was becoming a vegan years ago, I slowly eliminated what I was eating in stages. In four stages to be exact. For instance, first, I cut out eating all red meat. And I made sure to introduce the proper nutrients in its’ place in each stage I was eliminating. Second, I stopped eating chicken/poultry products. Third, seafood and the fourth and finally step was dairy. Below is a list of 5 different types of vegetarian diets commonly known. Deciding on which one will work best for you and your weight loss plans is key.


  • Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.


  • Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.


  • Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.


  • Pescatarian diets exclude meat and poultry, dairy, and eggs, but allow fish.


  • Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.

Some people follow a semi-vegetarian diet to lose weight. It is also known as a flexitarian diet.  which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.

Vegetarian diet: Daily amounts based on 2,000-calorie diet

Food group* Daily amount
Vegetables 2 1/2 cups a day
Fruits 2 cups a day
Grains (mostly whole) 6 1/2 ounces a day
Dairy 3 cups a day
Protein foods 3 1/2 ounces a day
Oils 27 grams a day


TIP: To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods, such as whole fruits and vegetables, legumes and nuts, and whole grains. At the same time, cut back on less healthy choices, such as sugar-sweetened beverages, fruit juices and refined grains. If you need help, a registered dietitian can assist you in creating a vegetarian plan that’s right for you. Always consult a physician prior to starting any new diet to see if it will be a good fit for you. 


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