Following A Vegetarian Diet? How To Get The Most Nutrients & Common Mistakes To Avoid

A vegetarian diet can help you boost your health, if you avoid the following mistakes

Ishaan Arora
Written by: Ishaan AroraUpdated at: Mar 27, 2023 15:42 IST
Following A Vegetarian Diet? How To Get The Most Nutrients & Common Mistakes To Avoid

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Vegetarian diets are currently all the rage, with more and more people turning to plants. While some people are going vegetarian for environmental purposes, others because their favourite celebrity or athlete has turned vegetarian. To live a healthy life, a person should include carbs, protein and fats in their diet. Without a doubt, the vegetarian diet is high in carbohydrates and fats, but it lacks complete protein. A protein is said to be complete when it contains all of the essential amino acids that the human body does not produce. So, if you've been following a vegetarian diet or are thinking about switching, let's start by understanding how to get the most nutrients and common mistakes to avoid while on a vegetarian diet.

How To Get The Most Nutrients On A Vegetarian Diet?

To get the most nutrients from a vegetarian diet, you should first understand which nutrients your body lacks. Having a blood test on a regular basis clarifies what nutrients or minerals your body lacks and allows you to include specific food. Let's say your tests show you're deficient in iron and vitamin C. If this is the case, including sour fruits like oranges and lemon for vitamin C and nuts for iron would be a great place to start.

The second thing you should consider is whether you want to maintain, lose, or gain weight. Once you've established your goal, you should adjust your calories and ensure that the carbs you consume come from fruits and vegetables, as they are high in vitamins and minerals. Lastly, stick to local foods because the body can easily absorb the nutrients from them and they are also light on the stomach.

Also Read: Beginners Guide To Protein: Benefits, How Much To Consume, Best Time To Consume & More

Mistakes To Avoid On A Vegetarian Diet

Avoid Eating The Same Foods

Each food contains its own set of vitamins and as you consume more of one type of food you will find an abundance of one type of vitamin and a deficiency of others. Make it a habit to switch up your food sources and meal times to avoid adaptability.

Relying On Supplements

Supplements are currently the most popular topic in the world of fitness, with over a million posts on Instagram promoting the health benefits of supplements. But a supplement will only work if your lifestyle is in order: diet, exercise, and sleep. If you don't consume enough calories, no matter what supplement you take, your body won't be able to absorb the nutrients.

Ignoring Fat Sources

There is a common misconception in the fitness world that eating fat makes you fat. Fats are one of the most important macronutrients that the human body requires on a daily basis. Consuming fats increases metabolism and keeps one fuller for longer. Desi ghee, dairy products, nuts, and peanut butter are all good sources of fat.

Also Read: Yo-Yo Dieting For Weight Loss: What It Is & If One Should Do It


When beginning a new diet, look for signs other than weight loss, such as changes in your mood, energy level, and sleep cycle. If you are feeling low all day, despite doing everything right, you are most likely making a mistake and should consult your doctor or trainer.

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