Whatever the reason, you’re considering giving vegetarianism a try, which is great—but you should definitely do your research first. We’ve broken down the different types of vegetarian lifestyles below and how to decide which one is right for you. Outside of diet, most vegans also eliminate animal-based products in their daily life. For example, they won’t wear leather or fur goods or use products that include any animal-derived ingredients such as gelatin. Raw vegan diets have been associated with low cholesterol levels3, but there isn’t a consensus on whether one type of vegetarian diet may be healthier than another. “I think, overall, we are becoming more health-focused as a population,” says Meshulam. “With that, people are understanding that incorporating more plant-based foods can have many benefits. Plant-based diets have been linked5 to a lower risk for heart disease, diabetes, and some cancers.” She adds that people are becoming more and more earth-conscious and opting to embrace a vegetarian lifestyle due to the environmental impact of factory farming. For instance, one study published in the Proceedings of the National Academy of Sciences suggests that transitioning to more plant-based diets could reduce global mortality by 6 to 10%, and food-related greenhouse gas emissions by 29 to 70%—when compared with a reference scenario for the year 2050. In addition, a 2013 study aimed at physicians asks them to consider recommending a plant-based diet6 to all their patients, especially those with high blood pressure, diabetes, cardiovascular disease, or obesity. Provided you’re doing it strategically—aka, your diet is full of whole foods, protein-rich plants, and complex carbs, as opposed to processed (albeit vegan-friendly) food—you should be able to reap plenty of benefits, says Ansari. Maybe certain religious or ethical reasons encourage you to go completely vegan, or you may feel better with a piece of steak in your diet on occasion. Perhaps you do a lot of weight training workouts, so you feel like you need protein from poultry and seafood—or maybe just keeping eggs in the mix feels like enough. “I encourage my clients to focus on what foods feel right to them at this current point in their life, with the awareness that it can change,” says Meshulam. “This allows flexibility around food and creates a sense of trust within our bodies that we can honor what we need.” For instance, she says some people really thrive off a mostly vegetarian diet, while others feel good incorporating certain animal products. “I would pay attention to your energy levels and satisfaction and see what is right for you.” In addition, Ansari recommends working with a dietitian or checking out the macros in your food so you can be sure you’re meeting the adequate nutrient requirements when it comes to your diet. “I would recommend transitioning in phases—either a few days a week or removing food groups gradually,” she says. “You can 100% meet your nutritional needs through food and the right supplements. A few key nutrients I monitor during the transition include B-12, calcium, vitamin D, iodine, omega-3, iron, and zinc.”
