Menu for weight loss for a week: vegetarian diet. Balanced vegetarian diet
Meat contains all the necessary microelements to maintain the body in good shape, including proteins - the main sources of energy. Without maintaining sufficient protein levels, the body will begin to lose muscle tissue, and excess calories will be stored in fat. But what should those who cannot eat meat or who have given up meat products due to their own convictions do? For vegetarians, a special protein diet is suitable.
Basics
Calories
The source of energy for the body is calories. Their excess leads to weight gain, and their deficiency leads to weight loss, but not everything is so simple. The body cares where it gets its energy from. He follows the path of least resistance and absorbs strength from the simplest source - sugar. Then comes starch and other carbohydrates. If there is a large deficiency in food, then proteins become the next source. Fats eaten during the day do not count. The body breaks down adipose tissue only if it considers its presence inappropriate.
The protein diet is a relatively new invention in the world of proper nutrition. The first to apply its principles were bodybuilders and sprinters. Reducing the amount of simple carbohydrates (sugar, bread) led to constant weight loss. And food rich in proteins made it possible to maintain health and appearance.
Amino acids - muscle builders
For the normal functioning of the body, a person needs not only energy, but also building material. During the day, the muscles and tissues of the body are constantly being destroyed and restored. Amino acids are needed for regeneration. They are found in the protein that you eat. When creating the right diet, it is important to consider not only the amount of energy being replenished, but also the amount of amino acids: otherwise, the body will begin to reduce muscle tissue. As a result, rapid weight loss and sagging will follow.
When calculating a diet, it is worth considering that the body will first use the resulting amino acids to restore energy and only then begin breaking down into further building material.
Protein sources
For vegetarians, eating meat is taboo, so they get their protein from other sources: soybean crops and milk. If we look deeper into this issue, it becomes clear that it is not difficult to compensate for protein deficiency. Almost every plant crop (except green vegetables) contains the necessary amino acids. Grains have a lot of whole protein.
For comparison:
- Buckwheat - 13 g protein per 100 g.
- Wheat cereal - 11 g protein per 100 g.
Note: Even some meat products cannot boast of this content: beef - 12 g of protein per 100 g, pork - 11 g of protein per 100 g.
It is irrational to use cereals for weight loss. They are high in calories and mostly consist of starchy carbohydrates.
Soy products are optimal meat substitutes for vegetarians
Soybeans are valuable in terms of the amount of proteins and amino acids - almost 45 g of protein. While bread and condensed milk can boast only 7 grams.
Table: protein content in different foods
Product | Protein content (g/100 g product) |
Dairy products | |
Kefir 0% | 3 |
Matsoni with reduced fat content | 2,9 |
Milk 2.5% | 2,8 |
Curdled milk 0.1% | 3 |
Yogurt 2.5% (no additives) | 4,5 |
Ryazhenka 1% | 3 |
Low-fat cottage cheese | 18 |
Cheeses | |
Goat cheese 21% | 18,5 |
Adyghe cheese 20% | 20 |
Gouda cheese 26% | 25 |
Camembert cheese 24% | 20 |
Kostroma cheese 26% | 25 |
Mozzarella cheese 0% | 31,7 |
Ricotta cheese 8% | 11,3 |
Eggs | |
Quail | 11,9 |
Chicken | 11,5 |
Tofu | 8 |
Soy chunks | 52 |
Soy asparagus | 45 |
Soy milk | 2,9 |
Nuts | |
Almond | 21 |
Cashew | 20 |
Hazelnut | 14 |
Peanut | 15 |
Pistachios | 10 |
Walnut | 6 |
Vegetables | |
Brussels sprouts | 4.8 |
Potato | 2 |
Eggplant | 1,2 |
Onion | 1,4 |
Carrot | 1,3 |
Tomatoes | 1,1 |
Beet | 1,5 |
Beans | 23 |
Green peas | 23 |
Fruits | |
Avocado | 2 |
passion fruit | 2 |
Dates | 31,8 |
As you can see, maintaining a high-protein balance is quite feasible without the help of meat products. Even vegetarians who do not tolerate milk or eggs can find products on the list that fit their parameters.
Glycemic index and load
The digestibility of proteins is significantly lower than that of carbohydrates and fats. Therefore, when choosing a product, you should pay attention to the glycemic index and load.
The glycemic index is responsible for the rate and amount of protein absorbed by the body. For example, in soybeans it is low, which means that out of 40 g of soy protein, at best, 20 g will be absorbed.
Glycemic load is a kind of indicator of how hard the stomach perceives food. If you consume foods with a low glycemic load, you can constantly be in a state of hunger; if with a high glycemic load, then there is a risk of discomfort in the gastrointestinal tract, which will significantly reduce the productivity of a high-protein diet.
When creating a diet, you need to create a daily balance. For example, in the morning it is better to eat foods with a high glycemic index and low glycemic load. It could be rice or buckwheat. Semolina, despite the abundance of proteins and carbohydrates, is not recommended to be consumed. Mannose is difficult to break down into simple nutrients, and in most cases its consumption reduces the effectiveness of the diet.
If you can’t get enough protein (it’s individual for everyone, but generally varies from 1 gram of digested protein to 3 for every kilogram of weight, excluding fat), then you can use sports nutrition - protein shakes. They come in several types and are aimed at different purposes. For weight loss, a good option would be to consume complex whey protein or soy protein in the amount of 30 g of the mixture per 250 ml of water/milk. When choosing sports nutrition, it is advisable to pay attention to the entire composition of the product, since sometimes, in order to save money, manufacturers add a large amount of maltodextrin to increase the glycemic index - this leads to an excess of calories.
Diet goals: weight loss and health
A protein diet is used for various purposes: losing weight, gaining muscle mass, maintaining tone, and general health. Its main use was developed by athletes, as it allowed them to maintain muscle mass while losing body fat. With increased carbohydrate consumption, it can also be used for weight gain.
For girls, it is optimal to use a protein diet for painless weight loss. A properly designed diet, taking into account the daily kilocalorie deficit relative to total activity, allows you to lose up to 3 kg in a week. Extreme variations - for example, the Dukan diet - allow you to lose up to 8 kg in a week.
It is recommended that men use a diet to maintain muscle tone, even if they do not engage in physical activity. It will allow you to completely get rid of excess fat, and with moderate physical activity you will gain an attractive shape.
They follow a protein diet to cleanse the body of excess cholesterol, as well as due to religious worldviews (Ayurvedic culture). In this case, when compiling it, it is important to create an optimal balance of kilocalories with a deficit of no more than 1% of the total requirement.
A properly formulated protein diet allows you not only to lose weight, but also to maintain it without any problems for a long time. In rare cases, when following its principles, a slight increase in mass was observed at first. The body made up for the deficiency of amino acids in the muscles, which led to their increase, while at the same time, starting from the second diet, the consumption of glycogen and fat by the muscles led to intense weight loss. Thus, it combines versatility and simplicity. Calculating your diet allows you to avoid the feeling of hunger and discomfort associated with losing weight.
Nutrition rules
For optimal fat burning results, you need to eat approximately 5 times a day. In this case, the maximum portion of calories should come from the morning meal. During the day, you are allowed to have several snacks, including protein mixtures, low-carb baked goods or fruit. In the evening, it is better to load up on proteins with a high glycemic load to maintain high protein levels in the blood.
Eating five meals a day allows you to “deceive” the body, speeding up metabolism. The human body is designed in such a way that with frequent meals it increases energy consumption. Believing that the intake of kilocalories will become constant, he wastes fat reserves. If you torment yourself with fasting, the body will slow down its metabolism, begin to burn muscle tissue as the main consumer of calories, and form all the calories received from the outside into fatty tissue.
Sample menu (table)
Breakfast | Lunch | Afternoon snack | Dinner | Dinner |
|
| Coarse wheat cake with added sugar |
|
|
Low-fat cottage cheese Apples or other fruits
The diet's meal plan is organized in such a way that you consume more calories in the morning that will be consumed during the day. During snacks, a person speeds up metabolism, while renewing the protein balance in the body. Dinner is aimed at maintaining blood glucose and protein levels throughout the night, so it is best to use low glycemic index protein during this meal.
The diet does not provide serving sizes as portion sizes will vary widely depending on your goals and health status. This plan also shows the approximate distribution of products during the day. They will be arbitrarily replaced with any analogues with similar glycemic index and load values.
What are the benefits of diet?
The diet not only allows you to lose weight without meat products, but also contributes to the overall health of the body. An excess of plant proteins, properly combined with complex carbohydrates and Omega-3 fatty acids, allows you to remove excess cholesterol. Losing the fat layer due to accelerated metabolism and increasing muscle mass allows you to get rid of not only subcutaneous fat, but also visceral fat (accumulates near the internal organs). The latter is removed exclusively by strict variations of diets, after which recovery occurs. This diet shows the best results with moderate physical activity: fitness classes, strength training in the gym, or constant cardio exercise.
Attention: when carrying out cardio exercises, special attention should be paid to heart rate. Maintaining it within acceptable limits allows you to speed up weight loss, while exceeding it can lead to heart problems in the future.
Contraindications and possible harm
You should not use the diet if you have the following diseases:
- cardiovascular;
- diabetes;
- renal;
- pancreatic necrosis;
- pancreatitis.
If all the rules of the diet are followed in moderation, it is harmless, but people with kidney problems should definitely consult a doctor before starting the diet. Excess protein causes a huge burden on the genitourinary system and gastrointestinal tract. To compensate for this effect, it is recommended to consume large amounts of fiber (green vegetables) or take small doses of dietary enzymes.
Diets like Dukan's have a longer list of side effects. They cause exhaustion of the body and, as a result, a rebound effect at the end of the diet. Moderate protein nutrition allows you to maintain weight at a constant level, adjusting the amount of carbohydrates depending on your goals.
Vegetarianism and protein diet - pros and cons (video)
Losing weight is a complex process; a properly selected diet plays only 30% of it. Another 25% comes from physical activity and increased calorie consumption. However, the biggest influence is your daily routine. While losing weight, it is recommended to sleep at least 8 hours a day. The body needs so much to restore vitality, reorganize metabolism, and remove toxins from the body. A proper protein diet can give results in the first week.
What is vegetarianism: a lifestyle based on healthy eating? Or are moral and ethical principles behind the refusal of animal products? Or maybe this is some kind of new vegan diet? In this case: how to lose weight on veganism? And is it possible to lose weight by being vegan? All attention here!
What does a vegetarian diet provide?
Before moving on to the question of how to lose weight on veganism, let’s determine the main beneficial influences on the body that this form of nutrition provides:
- General well-being improves, a surge of strength and energy is observed;
- Excess weight goes away and blood pressure returns to normal;
- The body is cleansed of waste and toxins;
- Blood sugar levels decrease;
- The functioning of the gastrointestinal tract improves.
Veganism for weight loss: basic diet rules
Now about the rules that must be followed when going vegan for weight loss.
1. Gradualism
Veganism involves strict abstinence from meat and dairy products. But, judging by the reviews, you don’t need to switch abruptly to veganism to lose weight.
You need to gradually eliminate meat, fish and milk from your diet so as not to harm the body. A person is designed in such a way that a sudden change in the type of food can lead to illness and weakness.
It is better to start a vegan diet for weight loss in the summer or autumn, when there is a huge variety of plant foods.
2. Balanced diet
A vegan diet for weight loss should be balanced. Thoughtlessly abandoning animal products will not lead to anything good.
Plant foods should be selected in such a way as to replenish the body's need for essential vitamins and microelements.
3. Mode
Veganism for weight loss will only be effective if you follow a diet. It is better to start the day with fruits and end with vegetables. As with any diet, eating for vegans for weight loss should end at six o'clock in the evening.
4. Bad taste habits
Veganism for losing weight involves completely abstaining from junk food.. This includes baked goods, sweets, fast foods, and carbonated drinks.
5. Reinforce your diet with exercise
How to lose weight as a vegan without exercise? No way! Only a tandem of proper nutrition and movement can lead to the desired result!
Vegan diet for weight loss: menu
The list of foods that can be used to prepare vegan dishes is varied. And this despite many restrictions. These include:
- Vegetables and fruits;
- Nuts and legumes;
- Berries and seeds;
- Soy products;
- Dairy soy products: milk, tofu, yogurt;
- Mushrooms;
- Cereals.
There is somewhere to go for a walk. The main thing is to replace the usual meat for a side dish with its analogues.
So what do we have? Sample menu for weight loss:
1. Breakfast
Breakfasts can be light, but high in calories. Muesli with soy yogurt, any dairy-free porridge, a piece of tofu cheese.
2. Lunch
Any vegan soup is great for lunch. For the main course - any side dish with soy meat or legumes.
3. Afternoon snack
Fruits, nuts, juices, smoothies
4. Dinner
For dinner, eat stewed vegetables or any light vegetable salad.
By the way, such a miracle of technology as a blender will provide invaluable help to a vegan. Using it you can prepare a variety of fortified ones.
Vegan grocery store
Of course, the vegan menu is somewhat different from the usual one. Therefore, many people ask the question: where to get specific products? Everything is clear with fruits and vegetables - we go to food depots and stock up for several days. There should also be no problems with nuts, cereals and legumes.
Questions arise regarding the purchase of soy products.
In the ranking of hundreds of diets invented by humanity losing weight, the vegetarian diet occupies a fairly high position. Its advantages are the combination of efficiency and the ability to maintain a good quality of life: without starvation and loss of strength (since enough carbohydrates are consumed), with a varied menu and gastronomic joys. Agree, few diets provide such an opportunity!
The effectiveness of a vegetarian diet is quite high: minus 2 – 3 kg per week, and with high physical activity and sports activity – even minus 4 kg.
An additional effect is the general improvement of the body, cleansing it of waste and toxins, reducing sweating, and compensating for vitamin deficiency. But to achieve a general health effect, you need not just switch to fruits and vegetables, but create a vegetarian menu taking into account medical requirements.
Features of a vegetarian diet
Already from the name of the diet, it becomes clear that it is based on the principle of vegetarianism, that is, refusal of food of animal origin. It should be emphasized that food of animal origin is not only meat and fish (including poultry, seafood, and processed foods). Also, these are products that animals produce: milk, eggs, cheese and cottage cheese.
Sometimes on the Internet you can find menus for a supposedly vegetarian diet, which, nevertheless, contain eggs or cottage cheese, cheese and milk. This is not entirely correct: the diet ceases to be strictly vegetarian.
Are sugar, candy, chips, and soda acceptable on a vegetarian diet? The consumption of these products does not contradict the vegetarian principle, but our goal is to lose weight! Like almost any diet aimed at losing extra pounds, a vegetarian diet requires giving up high-calorie, excess fatty foods, unhealthy sweets and fast food. So products like French fries, although included in the list of products of non-animal origin, are still excluded on a vegetarian diet.
Basic principles of a vegetarian diet
- Drawing up a menu of plant products (vegetables, fruits, cereals, nuts, vegetable fats);
- Replacing animal proteins and fats with vegetable ones (in this regard, the diet should include legumes and nuts);
- Processing products using dietary methods (boiling, steaming, baking);
- Seasoning dishes with healthy vegetable oils (for example, olive), completely avoiding fatty sauces and mayonnaise (even lean);
- Drink at least 2 liters of water daily;
- Refusal of high-calorie foods, especially those replete with empty calories (instead of candy, it is better to eat fruit or a slice of dark chocolate, drink tea instead of soda, add honey to tea instead of sugar, etc.).
Calories and nutritional supplements on a vegetarian diet
Do I need to count calories on a vegetarian diet? Yes, very desirable. After all, one piece of bran “lean” bread, eaten daily in excess of the norm, turns into 2 - 3 kilograms of fat on the sides over the course of a year! A vegetable salad generously seasoned with vegetable oil can add up to a third of the permissible amount of calories. And a dozen bananas with a couple of kilos of grapes a day will not bring you any closer to the coveted slimness.
It is also recommended to calculate the balance of dietary fat, since on a vegetarian diet it is easy to overdo it with fast carbohydrates or, conversely, not get enough healthy fats (which worsens the condition of the skin) and amino acids (which leads to loss of muscle mass and affects overall health).
Sample menu for the week
Monday
Breakfast: Oatmeal with fruit, green tea.
Lunch: Vegetable salad with olive oil, vegetable soup, steamed broccoli.
Dinner. Brown rice, optional with vegetables.
Tuesday
Breakfast: Two rye toasts with honey and banana (sliced on top of a sandwich or mashed), tea.
Lunch: Carrot and celery salad, mashed potato soup, buckwheat porridge (optional with vegetable oil).
Dinner: Grilled vegetables.
Wednesday
Breakfast: Muesli with freshly squeezed juice.
Lunch: Tomato and cucumber salad with sunflower oil, tofu soup, mashed potatoes with mushrooms.
Dinner: Small fruit basket (total calorie content up to 250 - 300 kcal).
Thursday
Breakfast: Two rye toasts with honey, half a grapefruit, tea.
Lunch: Beetroot and carrot salad, lean pea soup, stewed vegetables.
Dinner: Baked potatoes (2 medium-sized pieces), tomato.
Friday
Breakfast: Rice porridge with fruit, tea.
Lunch: Vinaigrette with pumpkin oil, lean cabbage soup, baked zucchini or zucchini.
Dinner: Two baked pears with honey (or apples prepared in a similar way).
Saturday
Breakfast: Oatmeal with honey, tea.
Lunch: Cabbage salad, lentil soup, carrot cutlets.
Dinner: Two medium potatoes, boiled in their jackets, a cucumber or a couple of spoons of squash caviar.
Sunday
Breakfast: Rye toast with tofu, freshly squeezed juice.
Lunch: Salad with radishes, mushroom soup, vegetable stew with green beans.
Dinner: Fruit salad.
Two or three times a day, small snacks of one apple, orange or other fruit or vegetable are acceptable. A glass of freshly squeezed juice (for example, tomato-celery) can also be a snack. In the first half of the day you can snack on nuts (10 - 30 g).
Entry and exit from a vegetarian diet
For a person accustomed to regularly eating meat, abruptly entering a vegetarian diet promises severe stress for the body and psyche. It is better to prepare for it gradually, reducing the consumption of animal products for two weeks.
Exiting the diet should also be smooth. On the first day of release, include some dairy products in the menu, on the second - valuable fatty fish (for example, a piece of salmon), on the third - no more than 200 g of chicken, veal, rabbit or lean beef.
The recommended duration of a vegetarian diet is 1 – 3 weeks. There is no point in “fasting” for more than a month. Take breaks between diets (at least a month) so that the body can restore the lack of nutrients obtained from meat, fish and seafood.
Contraindications
Unfortunately, a vegetarian diet also has contraindications:
- Such nutrition does not sufficiently supply the body with the necessary substances during pregnancy and during teenage growth. Teenage girls, pregnant and lactating women should not get carried away with vegetarianism.
- This diet is not recommended for older people either, since a lack of calcium can affect it (bone fragility is a big problem at this age).
- A vegetarian diet should be abandoned if you experience weakness, dizziness and decreased performance. Often, weakness in a vegetarian diet is associated with the low calorie content of the menu - this can be corrected.
- Long-term bowel dysfunction is one of the possible negative consequences of a vegetarian diet. You should analyze your diet and find out what is causing problems. For example, too much legumes or cabbage can cause your stomach to swell.
- A lack of vitamin B12 can also affect your health, which can lead to worsening vision and a negative impact on the psyche. To prevent a deficiency of this vitamin, you can switch from a vegetarian diet to a lacto-vegetarian diet. The same advice applies to preventing calcium deficiency.
A vegetarian diet with a balanced diet is one of the healthiest. The main thing is to include in the menu a sufficient amount of vegetable proteins, high-quality vegetable fats, and also to compensate for the lack of iodine through foods that are rich in it (for example,).
So – get slim, fit and healthy!
This diet gives excellent results, helps rid the body of toxins and normalize intestinal function. In addition, all people who lose weight on a vegetarian diet note lightness throughout the body and a noticeable improvement in overall well-being, which is quite a rarity in the world of dietetics.
How to lose weight on a strict vegetarian diet?
Losing weight and feeling great - only a few nutritional systems can provide such a result.
Of course, this food system has both fans and opponents, who argue that following a strict vegetarian diet can cause a blow to the functioning of many body systems. However, nutritionists tend to attribute different perceptions of a vegetarian diet to the characteristics of the body, which, as is known, is individual. Therefore, it is worth figuring out how to lose weight on a vegetarian diet, and what advantages this food system has.
Pros of a balanced vegetarian diet menu for weight loss
The basic principle of a vegetarian diet for weight loss, a balanced menu of which allows you to lose weight and not experience a painful feeling of hunger, is the complete absence of salt, meat and absolutely all its derivatives in the diet. Currently, in addition to the so-called vegetarians, there are also several subspecies. Vegetarian food systems also include raw food, veganism, lacto-vegetarianism, fruitarianism, etc. There is also a vegetarian diet, which allows, in addition to vegetables and fruits, the consumption of fish and seafood.
A vegetarian diet has pros and cons, like any other diet.
The positive aspects of its compliance include:
- normalization of the digestive process, cleansing the body of toxins and waste, which occurs due to the significant fiber content in the daily diet;
- The ability to consume food in large quantities, which appears to a person losing weight due to the fact that most of the dishes are of plant origin and contain a minimum of fat;
- Effectively cleanses blood vessels, normalizes blood pressure and blood sugar levels, which is very useful for people living with diabetes.
Also among the advantages of following a balanced vegetarian diet is the enrichment of the body with a lot of useful vitamins and minerals contained in vegetables and fruits.
Disadvantages of a vegetarian salt-free and protein diet for weight loss
As for the disadvantages of a vegetarian salt-free diet, they exist, since plant foods cannot fully replace meat dishes. Doctors recognize that the disadvantage of vegetarianism is that the body does not receive important essential amino acids, the independent synthesis of which is impossible.
That is why official medicine recommends considering protein vegetarian diets for weight loss exclusively as a short-term change in diet aimed at losing weight or improving the condition. Such diets are contraindicated for children during their growth period, adolescents, pregnant and lactating women and the elderly.
Why does my stomach swell on a vegetarian diet?
Many people who have tried a vegetarian diet have noticed such unpleasant symptoms as increased intestinal flatulence and diarrhea. Why does my stomach swell with a vegetarian diet and cause diarrhea? The thing is that the abundance of fiber and fruit dietary fiber contributes to a more active removal of “everything unnecessary” from the body. This process is often accompanied by increased gas formation and intestinal dysfunction.
Vegetarian diet for weight loss and cleansing the body: menu for the week
For many people, a vegetarian diet to cleanse the body is not only an easy way to get rid of extra pounds, but also a way of life. However, for those who do not yet feel ready to switch to a completely meat-free menu, a diet based on the principles of vegetarianism is suitable as an experiment.
A purely vegetarian diet for weight loss will help you lose weight and cleanse your body, the menu of which is designed for a week and is very varied, healthy, but does not contain any animal products. The volume of one serving of porridge or soup cannot be more than 150 grams, salad or cottage cheese - 100 grams, juice and tea - 200 ml.
It looks like this:
Days\meals |
For breakfast |
For lunch |
For dinner |
buckwheat porridge, herbal tea |
vegetable salad, soy soup and bran bun |
boiled rice, grilled eggplants/zucchini. |
|
fruit salad with fresh berries |
borscht with beans or soy, 2 apples, vinaigrette. |
vegetable casserole, compote |
|
boiled wild rice, apple, tea without sugar |
boiled rice with green peas, 2 apples |
cabbage stewed with mushrooms, tomato, two breads |
|
sandwich with tomato slice, herbal tea, apple |
salad of celery, apples and pears, dressed with lemon juice and olive oil |
boiled potatoes, green bean salad with tomatoes |
|
sandwich of grain bread, cucumber and herbs, glass of tea |
soup with lentils and vegetables, carrot and cabbage salad, 2 kiwis |
vegetable juice, mushroom stew |
|
oatmeal, banana, glass of water with honey. |
vegetable broth, fresh vegetables, grapefruit, slice of grain bread |
baked potatoes, zucchini, slice of rye bread |
On the seventh day, you can repeat the menu of any of the six days or create your own combination of vegetarian dishes.
How much can you lose on a vegetarian diet during fasting?
How much can you lose on a vegetarian diet? Experts and people who have already experienced its effectiveness claim that thanks to its adherence, you can say goodbye to 3-7 kilos of excess weight in 7 days.
Products for a vegetarian diet must be selected very carefully. It is important that they are all fresh, as natural as possible, without harmful additives. Fresh vegetables should be stored in the refrigerator for no more than 3 days, so it is better to stock up on food for future use.
As you can see from the menu above, the products can be very diverse, the most important thing is not to eat meat. A vegetarian diet is very often used during Lent, when before the great holiday of Easter the laity try to cleanse their bodies.
Lacto-vegetarian (milk) diet menu for adults and children
For a person who is confident in his stamina and can withstand a longer period of time without meat and its derivatives, a longer diet designed for 30 days is suitable. We are talking about a lacto vegetarian diet, the menu of which, in addition to vegetables, fruits, cereals and herbs, also contains eggs and dairy products.
A lacto vegetarian diet should be composed of the following products:
Options |
Morning |
Dinner |
Evening |
freshly squeezed fruit juice, 2 slices of rye bread, grapefruit or orange |
asparagus, 150 gr. stewed beans, herbal tea |
250 gr. baked potatoes with asparagus, tomatoes, zucchini and mushrooms |
|
140 gr. cottage cheese or cottage cheese casserole, yogurt 150 ml, orange |
200 gr. carrot and cabbage salad, fresh herbs and green beans casserole, any fruit of your choice |
banana, sandwich with vegetable pate, compote |
|
pineapple juice, fruit salad, grain bread |
baked potatoes with vegetables, fresh cucumber salad, apple, juice |
pear, chicken egg, glass of 1% kefir |
|
coffee without sugar, 100 gr. carrot casserole, banana, bran toast |
2 slices of rye bread, fresh vegetable salad with vegetable oil |
pilaf with fruits and berries, tea with honey |
|
tea, oatmeal seasoned with kefir |
150 gr. rice, carrot cutlet, grapefruit |
buckwheat on water, 70 gr. stewed mushrooms |
|
coffee, 2 toasts, up to 150 gr. any berries (strawberries, raspberries, currants or blueberries) |
100 gr. stewed vegetables, 70-100 gr. boiled rice, pear. |
120 gr. oatmeal, 2 egg omelet with seaweed, green tea |
|
glass of milk, bran bun |
casserole with rice and broccoli, salad of cucumber, carrots, tomato, olives, pepper, dressed with olive oil, orange juice or sour cream |
glass of tomato juice, 150 gr. cottage cheese |
If three meals a day of such a dairy-vegetarian diet seems too meager, you can use 100 grams as a snack between main meals. any fruit, and before bed, drink 200 ml of low-fat kefir.
Unlike adults, for children such a vegetarian diet can be used as a therapeutic diet if there are problems with digesting animal protein, but for no longer than 1 week and repeated after 14 days.
Vegetarian diet products for athletes
Many people will find such concepts as sports and vegetarianism incompatible, because it is difficult to imagine a trained body without eating meat, which contains protein - the building material of muscle fibers. And how much energy can you get from vegetables and fruits? However, modern research by American scientists has proven that vegetarians are very hardy athletes and can easily lead a sporty lifestyle.
Moreover, in the world of sports, diets based on the principles of vegetarianism are used very widely, since potatoes, dried fruits and cereals, which are present in abundance on vegetarian menus, contribute to the accumulation of a special substance, glycogen, in all muscles. It is glycogen that helps you train longer and not feel tired.
A vegetarian diet for athletes involves consuming the following foods:
- all types of vegetables, raw, steamed, boiled and baked;
- all fruits in raw form;
- any plant food, i.e. greens, leafy salads, etc.;
- legumes - beans, lentils, chickpeas, peas, etc.;
- brown rice, buckwheat, millet, wheat, flaxseed, chia and hemp seeds;
- pasta and whole grain bread;
- sunflower, rapeseed, olive, coconut, grape, hemp and flaxseed oils;
- nuts and oils from them (peanut, almond, walnut);
- hummus and agave nectar;
- Tea and coffee in strictly limited quantities.
This list includes the most common products, but in fact it is much larger and more “capacious”.
Prohibited foods include sweets, baked goods other than whole grain bread, sweet soda, chocolate and other high-calorie and low-health foods. If you really want meat, you can prepare any mushroom dish; you can also add mushrooms to vegetable salads.
There is no point in writing down a specific menu for each day, since it is not much different from a regular vegetarian diet. To avoid eating too much, you should drink a glass of clean water before eating.
Vegetarian Diet Products for Gaining Muscle Mass
There is also a vegetarian diet for gaining muscle mass, which is successfully used by both beginners and experienced athletes. It goes without saying that eating only champignons, cucumbers and lettuce leaves will not produce enough protein.
Experts have calculated the amount of protein required to gain muscle mass. It is 0.7-11 grams of protein per kilogram of body weight, i.e. for a person weighing 85 kg to gain muscle mass, you need to consume about 150 grams daily. squirrel. Once the required weight has been gained, 120 grams will be required to maintain it. squirrel daily. It goes without saying that protein consumption must be combined with physical activity.
In order for a vegetarian diet to produce results and muscle mass to grow in the required volume, the following products must be present in the athlete’s diet:
- flaxseed, almond, coconut and olive oils;
- walnuts, almonds, green peas and avocados;
- black beans, quinoa seeds, lentils and brown rice are sources of valuable amino acids;
- rice and soy protein shakes.
Positive changes will become noticeable after a week of following a diet combined with intense training.
Soup recipes for a vegetarian diet No. 5: cabbage soup and borscht
Recipes for vegetarian diets are very varied. Among them you can find first and second courses, salads and even desserts. Recipes for vegetarian soups are especially popular among people losing weight, which help to significantly diversify the menu during a diet.
So the recipe for preparing vegetarian cabbage soup according to diet No. 5 is as follows.
For cabbage soup you will need the following ingredients:
- 500 ml water;
- 100 gr. cabbage;
- 1 piece each potatoes, tomatoes, carrots and onions;
- 1 p. a spoonful of butter 72.5% butter and the same amount of sour cream 15%.
Wash and peel all ingredients. Cut the onion and carrots into medium cubes and steam for 5-7 minutes with butter, add the chopped and peeled tomato and simmer for another 10 minutes. Grate the cabbage, place in a saucepan with water, boil, reduce heat, add onions and carrots and diced potatoes and cook for another 15 minutes. Serve with sour cream, chopped dill and rye crackers.
The recipe for vegetarian borscht for the diet is slightly different from the one below, although the ingredients for its preparation are practically the same. Only for the borscht you will also need beets, which are stewed along with onions and carrots. In addition, it is important to remember that when preparing borscht, cabbage is added last.
Losing weight and at the same time reducing the risk of heart attack, stroke and cancer - all this is possible on a vegetarian diet. Get recipes for delicious and healthy dishes that will restore your slimness and health.
The main principle of a vegetarian diet is the avoidance of animal products: meat, eggs, fish. Vegetarianism is a way of life that helps improve its quality and reduce the number of extra pounds.
Losing weight with a balanced vegetarian diet always gives effective results. In addition to the cleansing effect and weight loss, supporters of vegetarianism note a feeling of lightness in the body and a good mood. There is an opposite opinion, noting that dietary nutrition does cause harm to the body. But there are very few examples to prove the validity of the statement. The vegetarian regime still holds a leading position among many other weight loss methods.
Vegetarian system for weight loss and health
Doctors, nutritionists and scientists say that a vegetarian diet is useful for losing weight and improving the health of the body, since it limits the accumulation of harmful cholesterol and fats. Adherents of this nutritional system eat foods of plant origin, rich in dietary fiber, enriched with vitamins and healthy components.
Geobotanical products contain much less calories and fat than animal products. Fruits and vegetables help normalize intestinal motility, improve general condition, and satisfy the feeling of hunger. Medical sources note that vegetarians are not susceptible to cancer, and hypertensive patients are rare among them. Strokes and heart attacks are very rare among them.
Leo Tolstoy, T. Edison, Leonardo da Vinci preferred the vegetable table. What a wonderful legacy the greats left, justifying the fair opinion about the beneficial effects of vegetarianism on brain activity.
What are the benefits of plant foods
A properly organized plant-based diet has a positive effect on the human body, promotes cleansing and loss of excess weight, and slows down the aging process.
- Eating plant-based foods daily helps reduce the likelihood of cardiovascular disease, obesity, and diabetes. Some doctors claim that such a nutritional system can reduce the risk of cancer.
- The use of root vegetables, cereals, herbs and fruits helps to avoid infection of the body with E. coli and salmonella.
- Scientific studies have shown that vegetable eaters live longer than those who eat regular foods, animal fats, and deli meats.
- The diet of lovers of lean food, containing grains, nuts, legumes, fruits, fruits, helps to provide the body with the necessary vitamins and folic acid. Crop products contain minerals necessary for the normal functioning of organs. Legumes, tofu, seeds provide proteins, leafy greens serve as a supplier of antioxidants.
- The minimum content of saturated fats and cholesterol normalizes excess weight and reduces the risk of developing diseases associated with its excess.
Negatives
Like any type of pollotorianism, vegetarianism has some negative properties.
- If animal protein, which is contained in beef or pork meat, is absorbed by the body completely and quickly enough, then the body spends more time absorbing plant proteins, absorbing only half.
- Some doctors argue that without animal fats, immunity decreases and susceptibility to colds increases. Anemia and calcium loss may occur, which weakens the skeletal system.
- Doctors do not recommend following this system for children, pregnant women, and young people under 30 years of age, so as not to deprive the growing body of some amino acids that affect growth and B vitamins.
- If you are a vegan, you should take into account that the absence of milk and its derivatives in the diet causes problems with the hematopoietic and nervous systems.
- The predominance of coarse fiber and legumes in the diet can lead to bloating.
This is not a complete list of the pros and cons of plant-based diets. There are a number of indirect arguments related to the disadvantages of vegetarianism. The positive side is that some long-lived vegetarians attribute their good health entirely to their diet.
And the indirect disadvantage lies in the financial side of the issue. In our conditions, in order to provide a varied, complete menu without meat and animal fats, significant costs will be required. Yes, not every doctor will accept responsibility for the future of a child if his pregnant mother eats only plant foods.
Rules
A vegetarian diet for weight loss is aimed at natural fat burning and renewal of the body. If you strictly follow the rules and correctly combine the components of your diet, it helps you lose 10 kg in one to two weeks.
To correctly calculate calorie intake and portion sizes, you need to purchase simple electronic scales, learn to count the calorie content of dishes, and the number of calories your body needs. It is important to follow the rules for preparing dishes for a vegetarian diet, namely:
- exclude fried foods;
- use salt sparingly;
- avoid the use of spices and other flavorings, including vinegar; it can be replaced with lemon juice.
Menu for the week
Creating your own balanced vegetarian diet menu for a week is quite simple. Below is a diet for seven days, which can be used as the basis of nutrition, changing products to those identical to those indicated. It should be remembered that the total volume of servings consumed at one time should not exceed 500 grams.
Monday
- Breakfast: one hard-boiled egg, a sandwich of rye bread with Adyghe cheese.
- Lunch: steamed buckwheat, seasoned with butter, salad of fresh vegetables and herbs, dressed with olive oil and lemon juice.
- Afternoon snack: any sweet fruit, except bananas, compote.
- Dinner: baked vegetable stew - potatoes, carrots, eggplant, zucchini. Vegetables can be seasoned with olive oil and sprinkled with lemon juice.
- Breakfast: cottage cheese with fresh fruits or berries. You can add honey to the curd-berry mixture as a sweetener.
- Lunch: potatoes stewed with onions and mushrooms (fresh or frozen, but not canned), green salad of escarole and celery, seasoned with olive oil, bran or rye bread.
- Afternoon snack: berry jelly and diet biscuits.
- Dinner: rice porridge cooked in milk.
- Breakfast: warm salad of boiled vegetables with rapeseed oil and lemon juice, boiled egg. Vegetables will be tastier and healthier if you cook them in a double boiler.
- Lunch: lean soup with mushroom broth, tomato salad with onions, seasoned with unrefined sunflower or olive oil.
- Afternoon snack: 50 g assorted nuts and compote of berries or dried fruits.
- Dinner: country cottage cheese with honey and a glass of kefir.
- Breakfast: omelette made from one egg and milk, baked in the oven or steamed, natural low-fat yogurt mixed with fresh fruit.
- Lunch: oatmeal soup with vegetables, fresh or sauerkraut salad, rye bread.
- Afternoon snack: cocktail of kefir and berries or fruits.
- Dinner: buckwheat porridge in milk with the addition of steamed raisins.
- Breakfast: vinaigrette with beans and flaxseed oil, boiled egg in a bag.
- Lunch: boiled rice with vegetables, seasoned with ghee, bread. You can supplement your diet with a small handful of nuts.
- Afternoon snack: natural yoghurt or fermented baked milk with fresh berries and fruits.
- Dinner: boiled or steamed vegetables, seasoned with curry and hemp oil.
- Breakfast: a mixture of natural cottage cheese with berries or fruits, seasoned with honey.
- Lunch: peppers stuffed with vegetables with added butter, bran or rye bread.
- Afternoon snack: nuts with honey, freshly squeezed apple juice.
- Dinner: vinaigrette with beans, seasoned with unrefined sunflower oil.
Sunday
- Breakfast: omelette of one egg and milk, baked in the oven, sandwich with Adyghe cheese.
- Lunch: borscht or cabbage soup cooked in vegetable broth, bread, green salad with flaxseed oil.
- Afternoon snack: sweet fruits with juice or compote.
- Dinner: mashed boiled potatoes and milk.
A balanced geobotanical program is the key to weight loss, rejuvenation and good health. However, doctors strongly recommend supplementing such a strict diet with foods containing iodine and calcium. It will be useful to include seaweed, seafood and fish in the menu.
Recipes
Many dishes familiar to us in everyday life will become vegetarian if animal protein is removed from their composition. Therefore, it is impossible to cover all vegetarian cuisine in one article, so below are several Lenten recipes that will help those losing weight organize their meals at the initial stage.
Lenten cabbage soup or borscht
Despite the absence of meat, vegetarian soups are rich and satisfying. They are prepared easier and faster than with beef or pork broth.
To prepare vegetarian cabbage soup, you will need:
- a small head of white cabbage;
- one carrot;
- a small head of onion;
- 2 medium sized potatoes;
- homemade tomato paste or one large tomato;
- clove of garlic.
Cooking process:
- Pour 2 liters of clean water into a saucepan and boil it.
- Cut the cabbage into thin strips and place in boiling water for 15 minutes.
- While the cabbage is cooking, you need to grate or finely chop the carrots and onions, fry them in vegetable oil, at the end add tomato paste or finely chopped tomato, peeled garlic to the vegetables and simmer the dressing over low heat with the lid closed.
- Peel the potatoes and cut into small cubes.
- Add chopped potatoes to the boiled cabbage and bring the soup to a boil.
- Add seasoning from vegetables and tomato paste to the pan, turn off the heat and let the cabbage soup brew for 10-15 minutes.
Cooking tips:
- If you prefer borscht, then simply add small beets to the frying.
- The soup will be lighter if you do not fry the carrots, onions, tomatoes and beets, but add them fresh to the pan.
- To make the soup more nutritious and satisfying, you can add pre-boiled beans to it.
- Vegetarian cabbage soup and borscht go perfectly with fresh herbs. Chop parsley, dill, green onions and add them to the bowl of soup.
Cereals and porridges
Cereals themselves, in any form, belong to the vegetarian table, since they are of plant origin. They are prepared for breakfast in the form of porridges, for lunch and dinner as a side dish or main dish. If you adhere to a vegetarian diet in order to lose excess weight, below are tips for preparing the main types of cereals for the diet table.
- Buckwheat will be more beneficial if you steam it rather than boil it. You need to add washed buckwheat and boiling water to the pan at a ratio of 1:2, that is, two glasses of water per glass of cereal. Close the pan tightly and leave for 10-12 hours. You can add honey, berries and fruits, and dried fruits to the finished porridge.
- Steamed oatmeal will also retain more nutrients than cooked oatmeal. Pour 1 glass of water into the pan and bring to a boil, add salt to taste and remove the pan from the heat. Add a glass of oatmeal to boiling water, close the lid tightly and let it brew for several hours. You can add nuts, fresh fruits and berries, dried fruits, and honey to the finished porridge. It is recommended to prepare one serving at a time, since during long-term storage this porridge greatly loses its taste.
- Rice groats can also be steamed, but this process will take several days, and the properties of the porridge will not differ from cooked ones. Rice is prepared immediately before consumption: boil two glasses of water, add a glass of washed rice, close the lid and cook over low heat for 10 minutes, then turn off the heat and let the cereal stand for another 10 minutes. This cereal goes perfectly with vegetables, so it is often eaten for lunch or dinner as a main course.
Other Diet Options
In fact, the prefix “veg” means eliminating meat from the diet. But vegetarianism contains many nuances relating not only to food, but to lifestyle. There are more than a billion vegetarians on the planet. Adherents of this food system are divided among themselves into groups that differ from each other not only in ideology, but also in the products they consume. The main groups are vegetarians and vegans. A significant difference between a vegetarian and vegan diet is the strictness of the diet.
Vegans do not eat any meat, refuse milk and fish, and exclude eggs from their diet. In rare cases, honey can be consumed. Official medicine and science consider such a very rigid system harmful. Complete rejection of animal protein entails vitamin deficiency, decreased iron levels to the point of anemia, and severe weight loss. Naturally, strict adherence to the requirements causes serious health problems. In their lifestyle, vegans are guided by moral principles, placing at the forefront of their worldview an uncompromising attitude towards the exploitation of animals and, accordingly, towards meat and milk. Along with excluding meat dishes from their table, vegans do not wear clothes or use household chemicals obtained as a result of the addition of animal materials during production. They refuse to visit zoos and circuses, citing the fact that animals are kept in captivity there, etc.
Vegetarians prefer plant foods, but also consume milk and dairy products, eggs, fish and seafood, and poultry. Their diet completely lacks pork, beef, and lamb. There are ambivalent attitudes towards honey, but this group’s soft attitude towards some types of food allows it too. For some, a plant-based diet is a way of life, for others it is a way of eating that maintains health. Doctors note that such a rich diet benefits the body.
A large group of ordinary vegetarians is divided into several subgroups:
- Lacto vegetarians, eating geobotanical food, can afford milk, kefir, sour cream, and butter. This system is widely propagated by Indian philosophical and religious movements.
- Ovo - a vegetarian program excludes the consumption of milk, but allows the use of eggs and honey for food. From an ethical point of view, diets containing eggs are justified because modern poultry farming supplies unfertilized eggs, meaning their contents are not a living thing. In addition, eggs are present in many dishes and baked goods. Thus, this system is considered a democratic form of fasting. It is good for those who cannot tolerate dairy delicacies.
- The most popular subtype is considered lacto-ovo vegetarianism. Adherents of this trend do not eat poultry and animal meat, fish and seafood, but add eggs and milk to their food.
Lacto-ovo vegetarians are divided into two subgroups:
- The first group refuses to eat meat for ethical reasons, compassion for animals;
- The latter adhere to a similar eating regimen, wanting to improve their health.
There are several other types of dietary systems related to each other:
- Fruitarianism, for example, involves eating only fresh fruits, provided that they are grown and obtained without damaging the plants themselves. This very dangerous eating pattern leads to catastrophic weight loss and serious health problems.
- Su vegetarianism is widespread among Buddhists. The main principle is the exclusion from the diet of livestock and crop products that have an unpleasant odor (for example, onions, garlic).
- A system based on the consumption of cereals and legumes is called macrobiotic. However, it is considered vegetarian only because it contains fish.
- Raw foodists eat any vegetables, fruits, and nuts without subjecting them to heat treatment.
When choosing your diet from the above options, you should always consult a doctor or professional nutritionist. Refusal of animal protein, and even more so switching to only fruits or raw vegetables, can lead to undesirable consequences and deprive the body of important substances it needs.
Sports
An athlete's standard menu necessarily contains a large amount of animal protein. A vegetarian sports diet suggests replacing animal proteins with plant proteins and achieving results without consuming meat or even dairy products. Contrary to the standard view of sports nutrition, the benefits of a plant-based diet have been proven by the practice of vegetarian athletes. It is important to adhere to the following rules:
- You should not completely exclude or greatly reduce foods containing carbohydrates from your diet. Their use is necessary to support the body’s performance during intense training. Slow carbohydrates should be eaten before training in combination with a small amount of protein.
- Plant protein should be consumed immediately after training in combination with a small amount of carbohydrates. This will allow the body to build muscle tissue.
- When dieting in combination with exercise, you need to drink plenty of clean water to avoid dehydration.
Sometimes vegetarian athletes include protein shakes in their diet that are made without the use of animal protein. However, you can do without them.
Menu for the week
The selection of dishes for a sports diet is quite varied and satisfying. The food package for athletes includes the main types of food:
- all vegetables, stewed, boiled or raw;
- fruits - all types, prepared in any way;
- greens, all types of leaf salads;
- legumes: lentils, beans, chickpeas, peas;
- grain crops: brown rice, buckwheat, millet, wheat, hemp seeds, sunflower seeds, etc.;
- pasta, bread;
- oils – rapeseed, sunflower, flaxseed, olive, grape, etc.
Portion sizes are selected individually, depending on the initial data and physical activity. If you feel that you are full, it is acceptable to refuse some dishes. If you are actively involved in sports, variety in your diet will be ideal for staying in shape.
The menu below is designed for athletes who consume protein shakes during or after training. If you don’t want to drink them, be sure to include chicken eggs in your diet.
Day one
- Breakfast: a glass of low-fat cow's milk (can be replaced with soy milk, but not advisable), one piece of bran bread.
- Second breakfast: oatmeal with water, soy flour bun, freshly squeezed juice.
- Lunch: a bowl of vegetable soup, steamed or grilled fish, soy sauce. As a side dish for fish, boiled legumes (beans, beans, peas). For the third, a glass of herbal tea.
- Afternoon snack: a glass of low-fat kefir, rye bread.
- Dinner: boiled rice, preferably brown or brown (200g) and shrimp (15-20 pieces), a cup of unsweetened green tea.
- If you still feel hungry, eat one small orange before bed.
Day two
- Breakfast: oatmeal with water, preferably steamed, orange, herbal tea.
- Second breakfast: 100g of low-fat cottage cheese mixed with fresh fruits or berries, for example, pear, dates, plums.
- Lunch: milk soup, seafood, vinaigrette made from steamed vegetables, soy bun with berries.
- Afternoon snack: a glass of freshly squeezed apple juice, a small soy bun.
- Dinner: buckwheat porridge with stewed mushrooms, a glass of green tea.
- At night, you can eat a small piece of bun with butter and drink apple-sea buckthorn juice.
Third day
- Breakfast: 100 g of fresh cottage cheese with a little honey, a cup of black coffee without sugar or tea.
- Second breakfast: fresh pineapples about 200 grams. Canned fruits are acceptable, but only if they do not contain sugar.
- Lunch: vegetable soup in fish broth, boiled new potatoes, salad of fresh cucumbers, tomatoes and olives, seasoned with lemon juice and vegetable oil, fresh juice or compote without sugar.
- Afternoon snack: a handful of walnuts, a drink of still mineral water with fresh lemon or orange juice in a 1:1 ratio.
- Dinner: rice with boiled vegetables, green tea without sugar.
Fourth day
- Breakfast: Rice pudding and half a glass of skim or soy milk.
- Second breakfast: fruit salad dressed with natural yogurt, a glass of pineapple juice.
- Lunch: lean vegetable soup, boiled seafood (mussels, squid, shrimp), stewed zucchini, wholemeal bread with bran, a glass of sparkling mineral water.
- Afternoon snack: fresh apple, bran bun, herbal tea.
- Dinner: low-fat boiled or steamed fish, a small amount of durum wheat pasta, fresh juice or compote.
- Before going to bed, you can eat an orange or kiwi.
Day five
- Breakfast: oatmeal with nuts or dried fruits, unsweetened tea or coffee.
- Second breakfast: fresh cottage cheese with banana, berry jelly.
- Lunch: Vegetable okroshka, lightly salted herring with new potatoes, rye bread, fresh berries or fruits.
- Afternoon snack: fresh fruits and berries with honey.
- Dinner: boiled rice with stewed mushrooms, salad of fresh tomatoes and onions, seasoned with vegetable oil and lemon juice.
- Before going to bed, you can drink a glass of kefir.
Sixth day
- Breakfast: a bun with poppy seeds and honey, a glass of prune compote.
- Second breakfast: oatmeal with water, two tablespoons of sunflower seeds, unsweetened green tea.
- Lunch: seafood soup, mashed potatoes with soy milk, green olive salad with fresh herbs, natural grape juice.
- Afternoon snack: low-fat fresh cottage cheese with raisins, mineral water with lemon or orange juice.
- Dinner: stewed fish, baked zucchini, boiled green peas, unsweetened green tea.
- At night you can eat an orange or kiwi.
Day seven
- Breakfast: a glass of kefir with fresh fruit or berries, a wholemeal bun.
- Second breakfast: fruit salad of banana, apple and nuts, unsweetened tea or herbal infusion.
- Lunch: buckwheat porridge with stewed mushrooms, green salad of celery, lettuce, dill and parsley, seasoned with vegetable oil, fresh apple juice.
- Afternoon snack: a glass of kefir with wheat bread.
- Dinner: boiled rice, stewed seafood, green tea.
- Before going to bed, you can drink fruit or berry jelly.
Protein
A protein diet for vegetarians differs from a classic low-carbohydrate diet due to the specifics of the diet, so the diet is based on the consumption of foods with a high protein content and the right combination of dishes.
Plant sources of protein include legumes, soybeans and soy-based products, barley and corn. Nutritionists strongly recommend including milk and dairy products, quail and chicken eggs in your diet. If your diet is strictly vegan, you need to be prepared for the following problems:
- excess protein leads to increased stress on the kidneys and adrenal glands, contributing to the development of chronic diseases and the formation of stones;
- excessive loss of fluid contributes to the rapid leaching of calcium from the body, thereby harming bones, teeth, hair and nails;
- reduction of cholesterol below the permissible level, which is fraught with emotional disorders, circulatory disorders, and chronic digestive system disorders;
- increased blood clotting, increased risk of blood clots.
In addition to the above problems, there is also a risk of gaining weight rather than losing it. The body needs protein to build muscle mass, but simply putting it into the body is pointless. Low-carbohydrate diets should always be combined with active physical activity, otherwise the effect will be either weak or negative.
Menu
The menu below for vegetarians contains chicken and quail eggs, cheeses, and yoghurts. Nutritionists strongly do not recommend giving up these foods. At one meal you should consume no more than 300 grams of total weight of food. During the day, you need to drink plenty of fluids - at least two liters of clean drinking water.
Monday
- Breakfast: steamed oatmeal porridge, a cocktail of natural unsweetened yogurt and berries, wholemeal wheat bread.
- Lunch: lean soup based on green lentils, boiled quinoa with almonds and raisins, diet bread, berry or fruit juice.
- Afternoon snack: nuts or fruits.
- Dinner: boiled corn with stewed vegetables (carrots, zucchini, eggplant, onions, tomatoes), green tea.
- Breakfast: sprouted wheat or legumes, carrot and orange smoothie.
- Lunch: vegetable soup with legumes, durum wheat pasta, soy sausages or sausages, fruit compote.
- Afternoon snack: nuts or fruits.
- Dinner: vegetable salad with chickpeas, steamed buckwheat porridge, a glass of milk.
- Lunch: vegetable puree soup, boiled hummus or green peas, rye bread, fruit compote.
- Afternoon snack: cashew nuts.
- Dinner: stewed vegetables, tofu soy cheese, a glass of fermented baked milk.
- Breakfast: pearl barley porridge, pumpkin smoothie, green apple.
- Lunch: vegetable soup with chickpeas, vegetable stew, baked in the oven, diet bread, a glass of juice.
- Afternoon snack: roasted chestnuts or fresh vegetables.
- Dinner: boiled broccoli, hard-boiled chicken egg, glass of soy milk.
- Breakfast: hard-boiled chicken or quail egg, natural unsweetened juice, rye bread.
- Lunch: Indian dhal soup based on beans and coconut milk, green peas, rye bread, compote or juice.
- Afternoon snack: any nuts.
- Dinner: flax seed porridge, a glass of unsweetened yogurt.
- Breakfast: soy cheese, strawberry and banana smoothie, green tea.
- Lunch: pumpkin puree soup, stewed beans with vegetables, asparagus, juice or compote.
- Afternoon snack: cottage cheese with fruit.
- Dinner: brown rice with corn, fermented baked milk or natural unsweetened yogurt.
Sunday
- Breakfast: barley porridge with raisins, whole grain wheat bread, cocoa with milk.
- Lunch: light vegetable soup with rice cereal, pilaf with chickpeas, diet bread, juice or fruit drink.
- Afternoon snack: unsweetened yogurt or fruit.
- Dinner: stewed vegetables, tofu cheese, a glass of kefir or fermented baked milk.