High-Protein Vegetarian Diets

A high-protein vegetarian diet can be exceptionally healthy. Some people use a high-protein, reduced-calorie vegetarian diet as a healthier alternative to weight-loss programs like the Atkins Diet or South Beach Diet. It has more antioxidants, healthy fats and fiber than a standard low-carb diet. Additionally, people who are looking to gain weight can use a higher-calorie version of the diet to gain weight without the negative health effects of an animal-based protein sources. This can be particularly ideal for chemotherapy patients or other people who require a high-calorie macrobiotic diet.

Getting Started

When changing diets, it's always best to adjust gradually. A high-protein vegetarian diet can cause gas, bloating, heartburn or reflux for people who are not accustomed to eating soy, beans and other high-fiber protein sources. Ideally, a person's dietary habits should shift gradually over the course of one to two weeks. This may require more time for adjustment (or less) depending on the person's previous diet.

Protein Options

It may seem surprising, but a high-protein vegetarian diet is actually fully feasible-- and tofu isn't the only option. The best vegetarian protein sources carry a wide spectrum of amino acids. Some good options include peanuts, tree nuts, eggs, cheese, quinoa, beans, chickpeas, tempeh, whey, spirulina, miso and seitan. These healthy protein sources have large amounts of antioxidants, fiber, omega-3 fats and other important nutrients, especially when compared to typical meat products. These can be incorporated into every meal. Optimum protein intake in a high-protein vegetarian diet will range from 60-100 grams per day.

Health Benefits

There are many health benefits associated with a high-protein vegetarian diet. Almost immediately, most people will have higher energy levels and feel more focused. The combination of fiber and protein can also help many people to feel fuller, which may lead to a decreased appetite. As a long-term effect, a high-protein, meat-free diet can help to decrease risk of heart disease, obesity, certain types of cancer and gastrointestinal diseases.

How Long?

A high-protein vegetarian diet can be a very healthy, long-term choice, but some people choose to end the diet after several weeks, months or years. People who eat high-protein diets for medical reasons, such as chemotherapy, may choose to return to their normal nutritional program after treatment is over. Others who use the diet for weight management will gradually return to their original diet when they have reached their desired weight. To prevent stomach problems and nutritional deficiencies, it is best to return to normal gradually rather than suddenly.

References

• Joan Sabate. Vegetarian Nutrition. 2001.

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