Vegetarian Diet

2024 Author: Rachel Wainwright | [email protected]. Last modified: 2023-12-15 07:39

There is still no consensus regarding the benefits and harms of vegetarianism: some consider this type of nutrition natural for humans and corresponding to the structure of their digestive system, others are sure (and doctors agree with them) that the human body needs animal protein for full functioning.

A vegetarian diet is best suited for those who have a history of limiting the proportion of meat in their diet. The basis of nutrition is made up of vegetables and fruits - they are rich in fiber, which helps cleanse the intestines and improve the functioning of the digestive tract.

There are several diet options, some of which involve fish. From the point of view of ideology, this is not entirely true: vegetarianism implies the exclusion from the diet of meat, fish and seafood. The classic version of the vegetarian diet is discussed below.

The duration of a vegetarian diet is one to four weeks. Within a month, the diet allows you to get rid of 6-10 kg.

Vegetarian diet - a diet based on plant foods

Source: depositphotos.com

Benefits of a Vegetarian Diet

The products included in the diet menu are easily digested and excreted from the body, which improves intestinal peristalsis and helps to relieve constipation.

With frequent meals and no portion size restrictions, a vegetarian diet does not make you feel hungry.

The experience of vegetarians, vegans and raw foodists convincingly proves the effectiveness of fruit and vegetable nutrition for weight loss - among them there are rarely overweight people. Established and officially confirmed the benefits of vegetarianism for people with non-insulin dependent diabetes mellitus.

Disadvantages and contraindications of a vegetarian diet

A protein deficiency in the diet can lead to a deterioration in the condition of hair and nails, and a decrease in muscle volume. Dysfunctions of the endocrine and musculoskeletal systems are not excluded.

A vegetarian diet is optimal for summer and autumn; in other seasons, fruits and vegetables are more expensive and less useful.

What foods are allowed?

Vegetables and fruits, cereals, nuts and seeds, low-fat dairy products, wholemeal baked goods and whole grains.

Drinks - green tea, black natural coffee and still water.

Small amounts of salt are acceptable.

What foods are prohibited?

Meat and fish, eggs, smoked meats, canned food, sugar, alcohol, carbonated drinks.

Vegetarian diet menu

When compiling a vegetarian diet menu, you should alternate vegetables and fruits with dairy products.

Sample menu for three days:

First day

Breakfast: oatmeal with dried fruits, tea or coffee.

Lunch: boiled beans, cucumber and tomato salad, yogurt.

Dinner: carrot or squash cutlets, kefir or fermented baked milk.

Second day

Breakfast: whole grain bread toast with cucumber, tomato and cheese, tea or coffee.

Lunch: vegetable stew of potatoes, bell peppers, tomatoes and green beans, milk, banana.

Dinner: buckwheat porridge with vegetable sauce, fruit, juice.

The third day

Breakfast: pumpkin pancakes with sour cream, tea or coffee.

Lunch: boiled rice, vinaigrette, fruit.

Dinner: a handful of nuts, fermented baked milk.

Useful Tips

Tip 1. It is recommended to count the daily amount of calories for the first week in order to avoid a possible deficit (at least 1200 kcal) and subsequently adjust the amount of food eaten accordingly.

Tip 2. If the goal of the diet is weight loss, you should limit the amount of fruits in the diet, especially bananas, grapes, figs and dried fruits.

Advice 3. To make up for the lack of protein, you need to consume milk, cottage cheese, kefir and other dairy products.

Diet characteristic final grade Duration: 1-4 weeks

3.5 out of 5

Vegetarianism is a controversial nutritional system, but if you do not practice it constantly, but limit yourself to a few weeks, you can not be afraid of negative consequences for the body.

Recommended frequency: any Weight loss rate: Safety: Variety of products:

YouTube video related to the article:

Found a mistake in the text? Select it and press Ctrl + Enter.