Vegetarianism / Veganism

Vegetarianism / Veganism
The concepts of vegetarianism and veganism are closely related. Vegetarianism defines abstinence from taking meat and some by-products of slaughtered animals. People choose this practice for various reasons. Individuals who practice vegetarianism are called vegetarians. On the other hand, veganism entails strict abstinence from using animal products and also rejecting the use of animals as a commodity (Craig 1627). Vegans aim at conserving the dignity of animals, and they do not accept that humans should use animals in whichever way for their selfish gains. This paper evaluates various aspects surrounding veganism and vegetarianism.
Comparison Between Veganism and Vegetarianism
Vegetarianism is a dietary practice that would exclude the consumption of meat from the foods that people consume. In contrast, veganism is a compassionate lifestyle and a philosophy, and it eliminates any use of animals either for clothing, food or in any other way. Vegetarians do not eat fish or meat. However, most would consume dairy products, and others will eat eggs. On the contrary, vegans will not consume any animal products (Craig 1627). They will not even take honey or wear clothes made of wool, leather, or fur. These are products that vegetarians would not mind using or consuming.
Foods That Vegetarians and Vegans Eat
As the name suggests, vegetarians would consume food derived from plants (Le & Sabaté 2132). These include nuts, grains, vegetables, and fruits. Nevertheless, some will still take animal products.

Some will eat dairy products and fail to consume eggs. These are referred lacto-vegetarians. Others will eat eggs but not dairy products. Some vegetarians could consume both dairy products and eggs. There are also those that will avoid poultry and dairy products but will consume fish. For vegans, they are strict vegetarians. They will only consume nuts, grains, vegetables, and fruits. They avoid anything that comes from animals (Craig 1628). Additionally, any product that has any animal product or makes any use of animals is not allowed in veganism.
Reasons for Vegetarianism and Veganism
Vegetarianism is mainly practiced based on health concerns usually raised on the use of animal products. Typically, food from plant sources has low saturated fats, low sugar, and high in fiber (Hoffman et al. n.p). These have been described as healthy and nutritious components of food. Additionally, some religions, for example, Hinduism, would promote vegetarianism. Such faiths would discourage the use of some animal products. Also, some people could start practicing this concept for moral reasons such as the need to conserve the environment (Le and Sabaté 2132).
Though some will quote food allergies or nutritional concerns for joining veganism, these are not the primary reasons. Mostly, individuals with the vegan lifestyle join the practice due to political and moral reasons (Craig 1628). Thus, they are referred to as ethical vegans. They believe that animals are not supposed to be exploited for the selfish benefits of humans. According to them, commercialization of animals presents unethical issues. It is inhumane and does not show respect for basic life. For these reasons, many people across the world have joined this movement with the aim of preserving the dignity of animals and life.
Health Benefits of Veganism and Vegetarianism
The practice of veganism and vegetarianism has various health benefits for those individuals who practice it. Vegetarians and vegans eat food that is healthy and rich in nutrients (Craig 1627). This promotes their health. The diets that they take are rich in phytochemicals, iron, vitamins C and E, folic acid, magnesium, and fiber. Additionally, they are lower in vitamin B-12, zinc, calcium, vitamin D, cholesterol, saturated fats, and calories. The combination of these factors reduces the risks of one contracting diseases such as some cancers, type 2 diabetes, obesity, and cardiovascular diseases (Hoffman et al. n.p).
In general, the vegans and vegetarians’ diets increase the intake of protective phytochemicals and nutrients. At the same time, they reduce consumption of dietary components that have been reported to cause chronic conditions in people. For example, intake of vegetables and fruits has been reported to reduce the likelihood of occurrence of some types of cancers (Craig 1627). This risk-reducing ability of foods taken by vegans and vegetarians has been shown by different studies.
Environmental Impact of Veganism and Vegetarianism
Different studies have demonstrated the effects of diets on the environment. As a result, people have accepted that reduction in the consumption of meat and starting to eat plant-based foods are environmentally-friendly (Le and Sabaté 2132). In some cases, it has been indicated that meat-free lifestyle would be necessary for reducing carbon emissions. Mass consumption of dairy products and meat would require huge pieces of land to cleared and used for animal production. This would have an adverse effect on the environment. The individuals who undertake veganism and vegetarianism believe that the practices are essential in solving some environmental problems.
Ethics and Veganism and Vegetarianism
The main reason for veganism is ethical considerations. Usually, vegans would abstain from eating meat and taking animal products in the interest of non-human animals. To such individuals, they judge the act of killing animals for food being unethical and immoral (Craig 1629). Some vegetarians and vegans believe that it is not necessary to harm animals by either eating meat or taking away their products. Animals have rights to be treated in a humane way. Any deviation from this is unethical. Life, even of an animal, should not be terminated just for food. Vegans and ethical vegetarians argue that there are other ways for people to feed themselves and not necessarily killing animals or taking away their products. In most cases, vegans champion for the rights of animals.
Risks of Veganism and Vegetarianism
These two practices could have some downsides on the people practicing them. The individuals practicing them fail to get enough nutrients for the healthy body functioning. Thus, they need to take different supplements, especially those of vitamin B12, vitamin D, iron, and amino acids (Clarys et al. 1329). Lack of these essential components could have significant effects on young children.
Conclusion
Vegans and vegetarians do not eat meat. In addition to this, vegans do not consume or use any product that comes from animals. While there are other reasons for these two practices, ethical considerations and nutritional factors are main reasons that make people practice them. Both practices have several benefits to the users and the society.

Works Cited
Clarys, Peter, et al. “Comparison of nutritional quality of the vegan, vegetarian, semi-vegetarian, pesco-vegetarian and omnivorous diet.” Nutrients 6.3 (2014): 1318-1332.
Craig, Winston J. “Health effects of vegan diets.” The American journal of clinical nutrition 89.5 (2009): 1627S-1633S.
Hoffman, Sarah R., et al. “Differences between health and ethical vegetarians. Strength of conviction, nutrition knowledge, dietary restriction, and duration of adherence.” Appetite 65 (2013): 139-144.
Le, Lap Tai, and Joan Sabaté. “Beyond meatless, the health effects of vegan diets: findings from the Adventist cohorts.” Nutrients 6.6 (2014): 2131-2147.
Fad Diets
Introduction
The 21st century has been characterized by numerous topics about obesity and overweight, which has become a serious public health concern. This concern has led to intensified research on the best and most efficient types of diets that can help to shed off excessive fats and promote body fitness (Sandra 1). Currently, millions of Americans are on weight loss diets. While some overweight and obese individuals succeed to shed off the excess weight, many are not able to maintain their improved body weight. Obesity is associated with increased cases of health conditions such as hypertension and diabetes. Thus, it is without a doubt that millions are constantly looking for that ‘magic bullet’ that could help them shed off excess weight effortlessly and quickly. This paper aims to explore these concepts mainly by focusing on fad diets that can help achieve weight loss goals more effectively.
Features of Fad Diets
A Fad diet is a kind of diet plan where one consumes a very restrictive food diet that incorporates specific types of foods for a specific period to achieve a specific weight loss goal (Sian 1).
Many of the diets existing in the food market provide magical ways of shedding off excess fats within days. Unfortunately, some of these diets are just exaggerated geared toward capitalizing on the high demand and desperate urge by customers who are eager to achieve weight loss goals. This implies that one must be acquainted with the right type of fad diet if they are to shed off the excess weight successfully.
According to the American Heart Association, there is no magic type of food solution that can promise an extreme weight loss and maintain it for a long-term (Food Insight 1). In fact, rapid or excessive weight loss could be risky in the long term. An ideal fad diet is not only efficient and healthy but is often associated with some health or nutritional risks (Sian 1). This understanding is especially crucial to users who have chronic conditions like high blood pressure or diabetes.
A fad diet cannot be effective without having to adjust current lifestyle; thus, it is not a miracle or magic diet that shed excess weight (Sian 2). This means that to lose excess weight and maintain a lean body, diet change must be accompanied by routine physical activities, which should become an essential element of the diet plan.
An effective fad diet should never advise on the consumption of one food group or the need to eliminate all good groups (Sian 2). Rather, it should emphasize the need to consume all the food groups but at regulated quantities since the human body requires food supplement from all food groups. While one may lose excess weight by limiting themselves to specific food groups, this is not sustainable. One food group could lead to bloating, trigger intestinal gas secretion, flatulence, as well as nutritional imbalances that might impact negatively on body health (Sandra 3).
A good fad diet needs to be supplement based; one that boosts mineral deficiencies and vitamins (Sandra 3). It should not suppress appetite by making one avoid taking food altogether. Rather, it should promote the consumption of the right type of weight loss foods.
Basic Guidelines of the Right Type of Weight Loss Diet
So what are the best guidelines for shedding off the excess fat and maintain the body weight? While the answer may be obvious, key considerations should be made that involve making healthy diet and lifestyle choices characterized by eating nutritionally balanced diet and engaging in routine physical activity (Sian 2). Some of the ideas to help attain a weight loss goal using a fad diet program encompass several concepts.
Primarily, one should adopt a low carbohydrate diet supplemented with a low-fat diet such as lean meat and low-fat products (Sian 2). One should have regular meals, preferably a heavy breakfast, average lunch, and low quantity supper. On this note, one should supplement the meals with vegetables and fruits for desserts or as snacks. Next, one should keep a weight loss and food intake diary while noting undesirable health changes. Furthermore, one needs to get physically active, aiming to about 30 minutes of daily moderate physical exercises (Sian 2). Ideally, one could build up to one hour a day. Most importantly, one should be realistic about their weight loss goals; aiming to lose 1 to 2 lbs equivalent to 0.5 to 1 kg a week is realistic and attainable (Sian 2).
Types of Fad Diets and their Mechanism of Action
Fad diets are popular since they promote rapid weight loss. Some of the common and well-known types of fad diets are Atkins Diet, the Zone Diet, Gluten-free diet, Raw food diet, Paleo diet, Blood type diet, Macrobiotic diet, Weight watchers as well as Caloric restriction diets (Laura 1). Unlike the conviction of many, weight loss does not involve loss or shedding of excess fat; water is lost instead. Normally, the body uses carbohydrates as the main source of energy. Excess carbohydrates are then turned into fats and stored in the muscles and liver (Heli 2).
Specifically, the excess fats are stored in the form of glycogen, which tends to absorb water. On a low or no carbohydrate diet, the body uses the stored glycogen as the primary source of energy. The body needs some carbohydrates to oxidize glycogen completely, thus the need for a low-carbohydrates intake (Heli 2). The oxidization of glycogen leads to the release of absorbed water, resulting in weight loss. Fats used for energy production on a low carbohydrate diet produce ketone bodies, which are then excreted; the excretion requires a large amount of water (Heli 2). Usually, loss of appetite is witnessed during the fad diet plan, which is attributed to the high levels of ketone bodies.
Conclusion
As noted in the research, fad-diets can be unhealthy and tempting since they promise a quick-fix to a long-term weight problem. Owing to the numerous health risks linked to weight gain, this means that one should seek advice from their doctors or dieticians, particularly those with other health conditions. Dieticians are equipped with knowledge on healthy and effective diets and thus can offer guidelines that are unbiased, safe, and evidence-based. Overall, the best way to shed off excess weight is to make healthy diet choices, consume a nutritionally balanced diet, and engage in routine physical activity.
Works Cited
Food Insight. Fad Diets: Look Before You Leap. New IFIC Foundation Publications, 2000.
Heli, Roy. Fad Diets Defined. Pennington Biomedical Research Center, 2011.
Laura, Rokosz. Pitfalls of Fad Diets and Weight Loss Drugs. Advances in Obesity Weight Management and Control, (2014) 1.1.
Sandra, Bastin. Fad Diets. Cooperative Extension Service, 2004.
Sian Porter, Fad Diets: Food Fact Sheets. The British Dietetic Association, 2017.