To avoid nutritional deficiencies, we should give priority to foods rich in iron, as well as vitamins D and B12, as all three are usually found in foods of animal origin. An increasing number of people are following a vegetarian diet. Those who follow this diet abstain from eating animal protein, either for health or moral conviction. They consume vegetable protein sources in order to get the adequate daily nutrition their body needs. The benefits of becoming a vegetarian include weight loss, healthier nutrition and therefore lower health risks. Discover all its benefits below. Benefits of a vegetarian diet - Lose weight In the vegetarian diet there is a wide variety of foods that are high in calories. For example, ice cream, biscuits, breads and chips. However, most vegetarians are able to lose weight because their diet focuses on plant products. As a publication in Diabetes Care points out, vegetarians tend to have a lower body mass index (BMI) than omnivores. Thus, studies have shown the effectiveness of vegetarian diets in reducing the risk of obesity, so we can say that it gives better results in weight loss compared to low-calorie diets. However, to be a healthy diet and even to lose weight, we must ensure the necessary caloric intake. To do this, we will use highly nutritious foods such as nuts, coconut or avocado. These foods are rich in healthy fats, such as Omega 3, which can reduce the accumulation of fat throughout the body, according to a study published in the Lipids Magazine. They speed up the metabolism and therefore facilitate weight loss. - Healthy nutrition A vegetarian diet allows more room for healthy foods, which are part of a balanced diet. For example, fruits, vegetables, whole grains, legumes, nuts and seeds. These foods provide vitamins, minerals, fibre, fatty acids and plant proteins. They also provide healthier nutrition, as they are free of fat and cholesterol. - Reduced risk of disease Excluding meat from the daily diet significantly reduces the amount of saturated and trans fats consumed. Vegetable proteins, on the other hand, contain healthy fats. This means that vegetarians have lower blood pressure and acceptable cholesterol levels.