In recent times , the vegetarian diet has also been cleared by experts , who consider it an effective diet for health and safe, as long as it is done in a conscious and varied way . In short, precisely due to the lack of animal proteins (meat, fish and meat and fish derivatives, while in general vegetarians are lacto-ovo-vegetarians, that is, they eat both dairy products and eggs, on the contrary those who eat a diet without milk and dairy products or eggs is generally defined as vegan), vegetarians cannot improvise as such , but must know the vegetable protein alternatives. However, many qualms against the vegetarian diet that filled the pages of newspapers until recently are fading now .. The vegetarian diet made with conscience could be a diet capable of recovering health and weight, in short. But what are the other things a person needs to know before thinking about the vegetarian diet?
Here are the cons:
1) Misinformation: to start a vegetarian diet, you need to be well informed about the foods that can supplement the diet without creating nutrient deficiencies. In particular, people who exclude meat and fish have problems recovering vitamin D, B vitamins and omega3, while they often eat an unbalanced omega6 diet , eating lots of nuts.
2)It is not advisable to follow a vegetarian diet if you are not familiar (and do not want to have it) with wholemeal products and legumes. Both raw cereals and legumes provide essential proteins and amino acids. If you don’t eat, you miss out on two important sources of the vegetarian diet. In short: the vegetarian diet is to eliminate meat or fish. But if we don’t like to eat legumes and grains, perhaps we would deprive ourselves of too many foods.

3) Vegetarians generally tend to eat too many carbohydrates, without considering the proteins that come from legumes, soy products (tofu, seitan, tempeh), legume products (wheat muscle, lupine salami), milk and dairy products that come from soy, spelled, hazelnuts, almonds, brown rice ; with the consequence that they eat too many cheeses and a few eggs to remedy and have serious nutritional deficiencies. Instead, it is good to consider having to take about one gram of protein per kilo of body weight in adulthood: which means not only pasta, vegetables, bread and fruit in the daily diet.
4) Supplements: Vegetarians tend to take supplements and supplements that can come from a varied diet.
The pros:
1) The vegetarian diet reduces hypertension, diabetes and obesity risks.Massive consumption of animal proteins is also related to the risk of cancer and premature aging.
2) A greater consumption of fruit and vegetables promotes not only weight loss, but also the stability of body weight .
3) Those who have a varied and complete vegetarian diet do not need special supplements, apart from vitamin B12. There are also plant sources for omega-3s.
4) Those who have a varied and complete vegetarian diet need not worry about getting enough protein:legumes, soy products, nuts and peanuts, oil seeds, particular flours such as hemp, sprouts, algae, milk and dairy products and eggs are able to sufficiently cover the protein range of man. Everything else is alarmism. You just need to inquire.
And for the skeptics?
If a Mediterranean diet were followed, the consumption of red meats would be very limited in favor of fish and white meats . Those who follow a healthy and correct Mediterranean diet would theoretically have no particular reasons for adopting a vegetarian diet, apart from ethical reasons: the problem is that people tend to eat many more animal products even than the Mediterranean diet. If you don’t want to adopt a vegetarian lifestyle, you could go for a transition phase: for example, eating much less meat (once a week, then once every two) in favor of fish.
The important thing, even according to experts, is to get information. A vegetarian or even vegan diet cannot be improvised. Never.