Vegetarianism is the rejection of food of animal origin. The benefits and harms of a vegetarian diet are a lot of disputes, and the research of scientists gives contradictory results.
About vegetarianism has been known for several thousand years, and today the vegetarian diet is becoming more popular among well-known and rich people. The main reason for this popularity of refusal from meat dishes is the desire to protect yourself from cancer and heart diseases, the most common today. Also, food of animal origin is denied by the followers of Buddhism, Hinduism and other religions and philosophical teachings that do not accept violence. A balanced vegetarian diet is acceptable at any age, positively affects the health of the body and, according to some data, prolongs life. It is useful vegetarian diet and for weight loss - the body is cleansed of toxins and fats due to plant foods. The main thing when choosing a vegetarian diet is to provide the body with useful substances that contain meat and fish:
Fatty acids omega-3 and omega-6 are found in walnuts, vegetable oils.
The protein is found in soy, greens, nuts, legumes, cereals, cereals.
Iodine can be obtained from seaweed.
Calcium is dairy products, legumes, soy, nuts, dried fruits, sesame, poppy, green leafy vegetables.
Iron - is found in seeds of sesame and melon, nuts, pistachios, legumes, spinach, algae, yeast, wheat germ.
Zinc - peanuts, nuts, dates, wheat germ.
Vitamin B12 - sprouts of alfalfa, extract of yeast, dairy products, eggs.
Some vegetarians refuse all products of animal origin, including milk and dairy products, eggs, honey. For health purposes, the most popular lacto vegetarian diet (consumption of dairy products and plant foods) and peketarianism (admits the use of seafood and fish).
What's the secret?
Vegetarian diet for weight loss is most effective in the summer, when it is easy to get the necessary and diverse products. In this case, you need to monitor your health. Strict vegetarian diets can lead the body to exhaustion, so at the first sign of malaise and weakness, you need to diversify your diet. It is best to use a strict vegetarian diet as a fasting day. And after the unloading period (no more than 7 days a month) enrich the diet with food of animal origin.
There are many examples of vegetarian diet for weight loss, but you can make your own menu, based on personal preferences and opportunities. Even if your main goal is weight loss, diet, in the first place, should be health-improving. Clearing the body of toxins and toxins, you will adjust the work of the organs and systems of the body and normalize the metabolism. Then losing weight will be a consequence of recovery and, consequently, the risk of gaining extra pounds after the diet will be significantly reduced.
When developing the menu, the following principles should be taken into account:
- food is quickly digested in the morning;
- depending on age, sex and height, the amount of kilocalories necessary per day is calculated in order not to bring the organism to exhaustion;
- products containing proteins and carbohydrates should be consumed separately from each other;
- a vegetarian diet for weight loss does not exclude the use of dairy and fermented milk products, very useful for the body;
- there is a certain amount of vitamins and minerals required daily for normal body activity. Making up the menu, try to pick up the products that are richer with the right ingredients. Increased fatigue, sharp mood swings, lethargy, apathy - the first symptoms of a lack of nutrients.
If such symptoms occur, change the ration immediately; - for health purposes, the use of fish and seafood of high quality is acceptable, since they contain many essential amino acids;
- in the presence of chronic or acute diseases, many diets can be contraindicated, so it is best to consult a dietician or a doctor.
With a competent approach, a vegetarian diet is very useful for health. Having tried this way of life, having felt a surge of strength and lightness, many for ever give up meat products, than contribute to the preservation of the environment. But if you completely can not refuse meat, then 2-3 days of a strict vegetarian diet (even once a month) will be useful and will have a positive effect on your health.