Going vegan: benefit, side-effect, weight loss plan

Benefits of being a vegetarian

  • Economization- Becoming a vegetarian would greatly reduce the cost of feeding. Compared to the amount of money spent on non-vegetarian meals, vegetarian meals cost lesser thereby reducing the funds allocation for meals.
  • Metabolism improvement – Vegetables are easier to digest and given the nutrients they possess and their constituent, they keep the general metabolism of the body in a good state.
  • Elongate lifespan- Although other factors contribute to having a long lifespan, becoming a vegetarian play a vital role as the individual consumes less toxic compounds present in different foods and consume more greens that nourish and benefit the body in more ways than one.
  • Lesser risk of developing stroke and obesity – Obesity or overweight occurs often as a result of overeating and being obese puts pressure on the chest and heart, thereby increasing the chances of developing a stroke. Being a vegetarian keeps the body weight in check and limits the choices of food to consume thereby, reducing the chances of becoming obese.
  • Sugar level regulation- most vegetarian diets contain the right amount of sugar needed in the body per time. This reduces the chances of developing a high blood sugar disease called diabetes.
  • Lower cholesterol levels- the body has its way of getting the appropriate amount of cholesterol needed from vegetarian meals. Oftentimes, non-vegetarian meals contribute and donate excess and unnecessary fats to the body. The more cholesterol, the more harmful it is to the body and the lesser it is, the better.
  • Glowing and healthy skin- The vitamins, minerals and antioxidants present in the fruits and vegetables consumed by vegetarians helps to repair damaged tissues in the skin and nourish them giving it a healthy and glowing look.

Source- Unsplash

  • Toxin elimination- the fibres present in vegetarian meals help in proper digestion, improve the body’s metabolism and also help the body to get rid of toxins and other unnecessary chemicals present in the body.
  • Healthy bones development – a sufficient amount of calcium and other nutrients needed for the bones to develop strong and healthy and also enrich the already existing ones is provided when vegetarian meals are consumed.
climbing a flight of stairs
  • Foodborne illness reduction- Taking in vegetarian meals reduces the risk of getting food-borne illnesses as most foodborne illnesses are associated with nonvegetarian meals. An example is Coronavirus whose first known discovery was from seafood.
  • Animal conservation- Becoming a vegetarian helps an individual to appreciate the existence of animals, feel the companionship they provide and create an affinity for them and prevent them from eventually going to extinction.


  • Vitamin B12 deficiency- primarily, vitamin B12 is derived from the consumption of animal products. Becoming a vegetarian means that there would be little or no intake of vitamin B12. Vegetarians have to take Vitamin B supplements to ensure that the appropriate amount is presenting the body.

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packs of supplement capsules
  • The lack of iron- irons present in vegetarian meals is quite low compared to that of non-vegetarians. An inappropriately low level of iron in the body could lead to fatigue and anaemia. However, iron supplements can be taken to make up for this lack.
  • Diarrhoea and bloating- most vegetarian meals contain high fibre that aids digestion. However, too much intake of this would cause bloating and diarrhoea.
  • Vitamin D deficiency- asides from the natural source of vitamin D which is the sun, a good sources of vitamin D are tuna fish, beef, salmon, Chicken liver and cos liver oil. Vitamin D helps in calcium absorption for bones building in the body and when there is an insufficient amount of this, the bones will not be properly strengthened.
  • Low energy- Oftentimes, when people become vegetarians to lose weight, they are required to consume lesser portions of non-vegetarian meals and this leaves them hungry and with low energy for the rest of the day.
  • Use of supplements- due to the lack of some nutrients in vegetarian diets, supplements that come as either pills or syrups have to be used per time and this might prove to be a hassle.
  • Preparation time- Vegetarian meals require more time and precision in their preparation to be sure no non-vegetarian ingredient was subconsciously added.
  • Leaky gut illness- vegetarians tend to consume more legumes that contain antinutrients such as lectins and phytates. These antinutrients increase the permeability of the intestinal walls thereby leading to leaky guts where bacteria and toxins can enter the bloodstream.


To lose weight in the healthiest way possible, going vegetarian to cut down excesses is best. To lose weight or shed up the extra pounds, such an individual should;

  • Know his or her current weight and set a focus on the number of pounds or kilograms to be shed off
  • Be intentional about losing the extra weight
  • Cut down on meals; both vegetarian and non-vegetarian with high calories
  • Cut down on consumption of highly processed foods
  • Ensure that there is a protein on the menu at every meal
  • Consume more fruits and drink more than enough water.

Below is a sample of a vegetarian weight loss meal plan.

SUNDAY Oats and appleJollof rice and steamed vegetablesMoi-Moi and pap
MONDAYScrambled eggs, tea and watermelonWheat and vegetablesYam pepper soup
TUESDAYFruit smoothieRice and vegetable soupAmala and Ewedu soup
WEDNESDAYWheat bread and teaFufu with okra and mushroom soupMoi-Moi and pap
THURSDAYFruit saladBeans and stewRice, beans with vegetables
FRIDAYWheat bread, peanut butter/jam and teaWaterleaf soup and EbaBoiled plantain and vegetable soup
SATURDAYPap and Moi-Moi or AkaraTomato saladSemo and Egusi

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