The Vegetarian Fitness Enthusiast Part 3: Pros and Cons of Each Vegetarian Nutrition Plan

This is the third installment of the Vegetarian Fitness Enthusiast Series.  Part 1 discussed different types of Vegetarian eating plans.  Part 2 showed just because one is following a Vegetarian plan, it doesn't mean they are eating healthy.  This post will describe some pros and cons of the different Vegetarian Nutrition plans followed in Part 1.

Pescatarian:

• Pros:  Should be able to get enough protein and essential fats in their diet with lots of options.  Also, this is the easiest plan for most people to follow.
• Cons:  Lots of room for error with processed food.  Also, if people on this plan eat fish daily they can potentially consume more heavy metals (i.e. Mercury) than desirable.

Flexitarian/Semi-Vegetarian:

• Pros:  Should be able to get enough protein and essential fats in their diet if they eat dairy or eggs.  If they allow themselves to have dairy and eggs it will also be one of the easier plans to follow.
• Cons:  Allows for lots of processed food.  Also, in my experience these are the "Wannabe Vegetarians" who eat meat when no one is looking.  If trying to do Vegan most of the time they could be deficient in protein, essential fatty acids and various Vitamins and Minerals.

Lacto-Ovo Vegetarian:

• Pros:  Should be able to get enough protein and essential fats in their diet.  Also, one of the easier plans to follow and adhere to.
• Cons:  Allows for lots of processed food.  If there are dairy issues there could be digestive problems.

Lacto Vegetarian:

• Pros:  Should be able to get enough protein and essential fats in their diet. 
• Cons:  Allows for lots of processed food.  If there are dairy issues there could be digestive problems.  Finally, the food options can start to become limited.

Ovo Vegetarian:

• Pros:  Should be able to get enough protein and essential fats in their diet.  If processed foods are avoided it could be a "Paleo Vegetarian" diet.
• Cons:  Allows for lots of processed food.  Protein options are starting to get low.

Vegan:

• Pros:  No animals are harmed when people eat from this plan. 
• Cons:  First it allows for lots of processed food.  Next, many people on this plan consume lots of soy for protein which can have issues found in this post.  Third, because protein options are limited, a person on this plan could consume too many carbohydrates.  Finally, I am not a fan of the potential Omega-3 fatty acids, vitamin and mineral deficiencies on this plan.

Raw Vegan/Raw Food:

• Pros:  No animals are harmed when people eat from this plan.  Also, it is one of the "Cleanest" plans featured on this post.
• Cons:  Many people on this plan consume lots of soy for protein which can have issues found in this post.  Next, even if eating soy, the protein options are limited on this plan.  Third, I am not a fan of the low Omega-3 fatty acids on this plan.  Fourth, the food preparation on this plan could be challenging.  Finally, many people might have digestive issues (Bloating or gas) as food cannot be cooked at high temperatures.

Macronutrient:

• Pros:  Few animals are harmed when people eat from this plan if the person consumes fish.  Also, it doesn't allow processed food.
• Cons:  Many people on this plan consume lots of soy for protein which can have issues found in this post.  Next, because protein options are limited, a person on this plan could consume too many carbohydrates.  Finally, there could be vitamin and mineral deficiencies on this plan.

The next post will describe supplements Vegetarians should use to maximize their results.