Last updated on November 21st, 2021 at 11:55 am
What’s up SuperHumans?
As you know, we’ve been adding some dietary guidelines to SHJ for the Nutrition Pillars, as we started with Paleo and Calorie Counting originally, we’ve grown to Mediterranean and now this.
Lets first and foremost go over the difference between Vegan Diet and Vegetarian. Â Prior to expanding these articles I had thought about writing two different posts for each, but then I soon realized that would be a bit counter productive and just force you guys to read and click more.
The difference between Vegan and Vegetarian is: Vegetarians still eat eggs and dairy.
That means, while reading this, if you’re going to be shooting for vegetarian you’ll still be incorporating eggs and dairy, but if you’re going for full vegan, you’ll be NOT eating eggs and dairy.
Simple enough?
Alright, moving on, then.
What are the vegan/vegetarian diets?
Now that we know the difference between vegan and vegetarian, I’ll also be including some other forms of vegetarian diets within the definition.
Heart.org tells us the definition of vegetarian is:
The vegan or total vegetarian diet includes only foods from plants: fruits, vegetables, legumes (dried beans and peas), grains, seeds and nuts. The lactovegetarian diet includes plant foods plus cheese and other dairy products. The ovo-lactovegetarian (or lacto-ovovegetarian) diet also includes eggs. Semi-vegetarians don’t eat red meat but include chicken and fish with plant foods, dairy products and eggs.
Well, that was a mouth-full.Â
Get it? Because we’re talking about diets? Eating?Â
Whatever.
More Details on the TYPES of Vegetarian Diets
So let’s just break that down one more time, and then we’ll get further into additional details.
MayoClinic breaks it down like this:
- 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.
- Pollotarian diets exclude meat, dairy and fish, but allow poultry.
- Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.
- Semivegetarian diet / Flexitarian diet — primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.
Did someone say flex?
Just kidding, I won’t do it.Â
I think that breakdown made it even easier for you. Let’s take a look at a food pyramid.
This one is a Vegan Food Pyramid, but I liked how they made sure to remind you about drinking plenty of water, exercising and getting plenty of sleep…so I used it!
In reality you can disregard the specific gram counts on the side, but it is a nice way to break down some percentages for you to utilize.
Does this work with weightlifting and getting Superhero Jacked!?
Ah, good question Young Grasshopper.
Work this can. Â Get Superhero Jacked we still will.
I didn’t believe it myself, but there’s been many people who use vegan and vegetarian diets to great success.
That being said, I’ve also seen many people fail to use it properly, and fail miserably. Â The key is to not forget what is important when it comes to building your muscle and cutting your fat. Â It can be hard to get protein, and NOT eat so much fat, but sometimes you just have to work harder.
So, also make sure to not be neglecting the rest of your SHJ Nutrition Pillars!
Video Request from a fellow SHJ SuperHuman
The Vegan Diet is labeled as our Monk Nutrition Class inside our Academy.
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