- Ovo-vegetarianism, or the practice of following an ovo-vegetarian diet, might seem like a strange thing to do, especially if you’re used to the typical Western omnivorous diet.
- But there are actually many reasons to follow an ovo-vegetarian diet, from improving your health to reducing your impact on the environment to living more compassionately as an animal lover.
- This article explores these benefits and also gives you ideas about how to go about switching over to an ovo-vegetarian diet so that you can reap all of the rewards of this dietary change.
Why Ovo-vegetarians eat ova, but no meat
Ovo-Vegetarian Diet: If you’re a vegetarian, you know that it can sometimes be difficult to find satisfying sources of protein. But if you’re not a vegetarian, adding eggs to your diet may seem like it increases your protein consumption without adding any meat.
That’s true—in fact, eggs are among nature’s most perfect and inexpensive sources of lean protein. But there are reasons why ovo-vegetarians refrain from eating meat, and they have everything to do with philosophy and ethics rather than nutrition or even animal welfare.
Many vegetarians avoid meat because they believe killing animals for food is wrong. For them, abstaining from all animal products is a matter of principle, not just personal preference.
For others, however, ovo-vegetarianism goes beyond simple dietary restrictions; it’s also about sustainability and living in harmony with nature.
While these ideals might sound lofty and unrealistic in our modern world (where factory farming is commonplace), small steps toward sustainable living can make a big difference over time.
And while one person going vegan might not make much of an impact on their own (or even on their family), millions of people making small changes together could lead to some major positive changes for society as a whole…and for our planet!
How to get protein on an ovo-vegan diet
Eggs are often a key ingredient in recipes that contain meat and dairy, but luckily for vegans and vegetarians, there are plenty of plant-based foods that include high levels of protein.
Soybeans, for example, are packed with protein—one cup contains about 40 grams. Beans and lentils also provide a good source of vegetable protein—each serving contains 10 to 12 grams.
If you’re trying to stay away from animal products, check out these 14 vegan sources of protein instead. Eating a variety of plant-based proteins can help ensure your body gets all nine essential amino acids it needs to function properly.
You should aim to get between 50 and 60 grams of protein per day. If you eat two servings of soy per day, you’ll be well on your way to meeting your daily goal.
Add in two servings of beans or legumes and one more serving from nuts or seeds, like almonds or sunflower seeds, and you will have exceeded it! Other vegetarian sources of protein include: Chia seeds
Concentrated Protein Pudding made with hemp milk (see recipe below) Nutritional yeast Pasture-raised eggs Organic eggs Spirulina Quinoa Tempeh Tofu Unsweetened organic yogurt Wild rice Yerba mate Be sure to speak with a healthcare professional before making any major changes to your diet if you’re pregnant or breastfeeding. What’s more?
What other nutrients vegans might lack
If you’re trying to lose weight on a vegan diet, it can be tricky to make sure that you get enough iron and zinc. Iron deficiency is one of those sneaky issues that can creep up gradually without any obvious signs or symptoms.
Iron deficiency is linked to fatigue, so if you start feeling worn out even after a full night’s sleep, that could be your body’s way of telling you something.
Since most plant foods are low in iron, vegans should supplement with vitamin C–rich foods—such as bell peppers and strawberries—to increase absorption. And while green vegetables are good sources of zinc, it may also help boost levels to take supplements.
Health benefits of ovo-vegan diet
An ovo-vegan diet is one that includes only foods from plant sources, including vegetables, fruit, seeds and nuts. This diet limits animal products to eggs and dairy products such as milk, cheese and butter.
In addition to being a healthier diet overall, an ovo-vegan diet also has several . The Academy of Nutrition and Dietetics recognizes that people who follow vegan diets have lower levels of low-density lipoprotein (LDL) cholesterol than those who eat meat.
The AAD also notes that eliminating meat may lead to better nutrient intake, more stable blood sugar levels and lowered risks for heart disease. An ovo-vegan diet differs from veganism because it allows certain types of animal products in moderation.
Balanced ovo vegetarian meal plan
Ovo vegetarian is one of many different forms of vegetarianism. A vegan diet consists only of plant foods; it excludes all animal products, such as meat, poultry, eggs and dairy products. An ovo vegetarian diet omits meat but still includes eggs, dairy and honey.
According to research from Tufts University, a well-planned vegan or ovo vegetarian diet can be healthier than a typical American diet—but those with some form of chronic disease should check with their doctors before going strictly plant based. Starting off on your own plan may seem daunting at first, but once you get in the habit it’s not hard to stick to.
How to lose weight on the ovo vegetarian diet
Although ovo vegetarian dieters can eat eggs, it’s not as easy to get enough protein on a vegetarian diet that includes eggs than a diet that does not.
One way to ensure you are getting enough protein is by adding nuts and seeds to your meals. Another way is by eating plenty of beans and lentils.
It is important for vegetarians to pay attention to their iron intake, since they will be relying more heavily on non-heme sources of iron such as whole grains, beans and leafy greens.
It may also be necessary for vegetarians who do not consume dairy products to use calcium supplements in order to avoid developing osteoporosis later in life.
How to maintain health on the ovo vegetarian diet
The ovo vegetarian diet is popular among many foodies and it’s no surprise why. It offers a wide variety of foods that are tasty, healthy, and versatile – especially when compared to other types of diets. One problem with most diets is how restrictive they can be.
There’s not much room for experimentation on a no carb or no sugar diet – but with ovo vegetarianism you can try new recipes, change things up, and enjoy more than just eggs for breakfast (and actually lose weight).
While there aren’t any hard rules in terms of calories or servings, one strategy that works well for many people is to skip over high calorie vegetables like potatoes while incorporating healthier ingredients like nuts into meals.