I want to become a vegetarian, but I'm concerned i won't get enough protein in my diet?

It is a vegetarian and vegan myth that everyone gets far more protein than they need regardless of what or how much they eat and their activity level. This is "supported" by bogus research on many copy-and-paste vegan sites.

The fact is that it is well-established how much protein a person needs per pound of lean body mass and the stress that their exercise puts on their body. It's also a fact that I have never had a single vegetarian or vegan show me that they were getting enough by charting EVEN ONE DAY's intake of food.

When I was on a weight loss diet and eating meat in regular small portions I continually increased my exercise duration and intensity. I got a protein deficiency and lost a fair amount of lean body mass before I realized what was happening to me.

I suggest you join a free weight loss website where you can enter your food and see what your macronutrient intake is each day. 1 gram per pound of lean body mass is the minimum recommended for athletes, and based on your exercise level you may need more.

In this post on my blog http://dietswork.org/2012/09/protein-ratio-compari... I made a comparison chart of how many calories it would take to get a gram of protein from various sources. Note that non-animal sources fall mostly in the high calorie end of the scale. To get 150 grams of protein a day from peanut butter, you would have to consume 3750 calories of peanut butter! To get that much protein from spinach, you would have to eat 8-1/2 pounds of spinach, clearly not a balanced diet.

Sign up for a site like fatsecret.com or fitday and start charting the food you eat. ∠°)

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cross fit has nothing to do with the paleo diet and although there are some good points to the paleo diet , its just a fad diet with hardly any scientific basis.

If you want a vegetarian diet that is high in protein and has a strong scientific basis check out the Soy Zone by Dr Barry Sears.

However, there really is nothing to worry about if you're just going vegetarian. a glass of milk with each meal, lots of whole grains, tofu, and beans and you'll easily make your protein requirements - and probably without any need for supplements.

If you eat eggs, just eat the whites. and not too many - maybe 2 a week.

If you eat a varied, balanced diet you will get plenty of protein without even trying. Protein deficiency is almost unheard of in the Western world and as a meat eater, you are likely currently getting about 4x what you need (to the detriment of your health.) Vegetarians get their protein from soybeans and all the products made from soy (tofu, tempeh, edamame, meat analogs,) beans and other legumes (lentils, chickpeas, peanuts,) whole grains (quinoa is a complete protein, as versatile as rice and also a good source of calcium and iron,) nuts and seeds, fruits and vegetables, mushrooms, and eggs and dairy should you opt to keep those in your diet. The Physicians Committee for Responsible Medicine has good information on the "Protein Myth" that Americans have been sold on, the negative health effects of excess protein (especially of animal origin,) and a guideline for how much protein you actually need.

You have good reason to be concerned. You won't have as much energy. I was a vegetarian for 2 years until I figured out that it was making me sick, weak and very tired. I also gained 10 lbs cause they eat a lot of carbs. Once I went back to a healthy diet that included meat I felt soooo much better and lost the weight I had gained. Good luck

If you want to eat truly healthy, lose body fat consistently, normalize your blood pressure, cholesterol levels, prevent cancer, and even boost your brain health and energy levels, you may have heard all over the news that the Paleo Diet has been found to be one of the best methods of achieving all of these benefits compared to any other popular “fad” diets out there. Go here https://tr.im/hkvtH

The truth is that the Paleo Diet will never be considered a fad because it’s just simply the way that humans evolved to eat over approximately 2 million years. And eating in a similar fashion to our ancestors has been proven time and time again to offer amazing health benefits, including prevention of most diseases of civilization such as cancer, heart disease, alzheimers, and other chronic conditions that are mostly caused by poor diet and lifestyle. One of the biggest misunderstandings about the Paleo Diet is that it’s a meat-eating diet, or a super low-carb diet. This is not true

Ok, the whole "vegans/vegetarians can't get protein" thing is a total MYTH!

protein is in literally everything you eat! fruit, vegetables, nuts. grains, etc. EVERYTHING.

If you're eating enough calories, it's almost impossible to be protein deficient.

well you can check out some healthy vegetarian recipes also there is always protein in eggs and beans I'm a Mexican vegetarian and i make sure i get my protein! you can also get your protein from nuts like almonds

A vegetarian diet can be much healthier than eating meat. There are a few tricks to make this easy:

1. Look at totally changing the way you eat. If you eat the same, but just leave out the meat, you will become malnourished.

2. To get a full protein (like you get in meat), combine grains and legumes. Try to do this for at least one meal a day. E.g. brown rice cooked with either peas or green beans and a variety of other vegetables (a family favourite is brown rice, peas, sweetcorn, mushrooms and either broccoli or carrots). Make a vegetable sauce by quick frying onions, garlic, courgettes and a tin of beans. Serve with wholemeal pasta, and optional grated cheese topping.

3. Regularly add a small amount of Marmite to your meals (you can add it to toast, rice, mashed potatoes, soup, etc). Vegetarians can become vitamin B12 deficient, but the Marmite will stop that happening.

4. Start by basing your diet on a number of basics: baked potatoes (with coleslaw or any other salad, and/or grated cheese, and/or baked beans (with optional Marmite or Worcester sauce, chopped spring onions, chopped celery, etc. Fritata with variety of vegetable filling (bottled asparagus, spring onions, grated cheese); (fried onions, garlic, courgettes, green pepper, small squares of soft cheese) - fritata is just eggs scrambled to make an omelet, cooked with vegetables scattered throughout. Potato bake - make mashed potatoes and mix in with hard boiled egg and/or grated or chopped cheese, a variety of vegetables like any type of onion, garlic, ginger, grated carrot, grated courgette, finely chopped green (or any other type of) pepper, fresh chili, chopped celery, etc. Savoury rice - cook your brown rice. You can cook come vegetables in with the rice, eg. peas, beans, sweetcorn, etc. Also fry up onions, garlic, ginger, tomatoes, mushrooms, etc. Serve over the rice.

5.You can also turn almost any salad into a meal. Add seeds, nuts, avocado pear, chunks of cheese, boiled eggs, etc.

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