21-Day Vegetarian Diet

The typical American diet is heavy on meat and dairy, which tend to make it high in calories, fat, cholesterol and sodium. But everyone in America isn't eating that way. Vegans and vegetarians have made the decision to shun meat -- and vegans shun much more. For the most part, this is a healthier way to eat. If you want to try going meatless to see what it does for your health, give the 21-Day Vegan Kickstart program a whirl. Or simply try going meatless for a few weeks.

Vegan Kickstart Diet

A vegan diet takes a typical vegetarian diet one step further and eschews all animal products, including dairy and honey. The three-week kickstart program is recommended by the Physicians Committee for Responsible Medicine and based on research by clinical health advocate Dr. Neal Barnard. The diet is targeted to people who want to explore a vegan eating plan. When you sign up, you receive celebrity cooking tips, as well as a 21-day meal plan with recipes and snack suggestions.

Vegetarian Diet

A vegetarian diet is more lax than a vegan eating plan, excluding only meat. A vegetarian diet may be lacto, meaning it includes dairy products, or lacto-ovo, meaning it includes both dairy products and eggs.

Benefits

Vegetarians and vegans tend to weigh less and consume less fat and fewer calories than meat eaters, according to Kathrine Zeratsky of the Mayo Clinic. If eliminating or reducing animal products for 21 days reduces the amount of calories you consume, you will lose weight. You'll drop a pound for for every 3,500 calories you burn or save. Moreover, according to the U.S Department of Agriculture's ChooseMyPlate plan, adding fruits and vegetables to your diet may help you reduce your risks of bone loss, cancer, kidney stones, heart attack, diabetes and stroke.

Limitations

Following a vegetarian or vegan diet for three weeks has the potential to boost your vitamin and mineral intake, help you achieve weight loss and set you on a path toward making healthier choices. However, following such a diet temporarily isn't likely to be as useful as making permanent changes. If you return to your normal way of eating after 21 days, you could regain the weight you lost, and your blood pressure and cholesterol could return to their previous levels.

Considerations

Before making any dramatic adjustments to your diet, talk with your doctor or a registered dietitian about your health history and the purpose of your intended changes. If you think vegetarianism or veganism are for you, it may be worth going one step further than a 21-day plan and easing into the diet permanently.