One of the most effective diets to lose weight is the meatless diet.Many experts, nutritionists and doctors have long confirmed that you can lose weight not only by reducing food portions, but also by eliminating products such as meat.After all, it is a great source of protein and saturated fats, which are deposited in the body in the form of various lipids, including cholesterol.
Therefore, by giving up meat, you can not only reduce your weight, but also reduce the risk of developing cardiovascular diseases.The risks of developing coronary heart disease, strokes and heart attacks directly depend on the level of total cholesterol and "bad" lipoproteins in the blood.And the more we use them, the faster and faster they settle into our vessels.After all, we are what we eat.
The benefits and harms of meat.Why should you try to give up?
- Meat contains a large amount of protein, which is the building material of our body.But if you give up meat, you can eat other protein-rich foods.These are dairy products (cottage cheese, cheese, milk), legumes, nuts and whole grains.They will saturate the body with sufficient protein.
- Meat, especially red meat, is a source of iron, phosphorus, vitamin B12, A, E, D. But a large amount of them is also found in plant products, especially in oils.Since meat is not the only source of these vitamins and minerals, its role is exaggerated.
- Meat can be harmful if hormones and antibiotics are added in the modern world to improve taste, quality and appearance.In addition, poorly cooked meat (fried, fatty) is "heavy" for the gastrointestinal tract and causes an exacerbation of chronic pancreatitis and cholecystitis.Promotes the proliferation of putrefactive intestinal microflora.Meat is also harmful to the cardiovascular system.
- Cooked meat is bad energy.This is the opinion of vegetarians and many people who still cannot reject it.
Having weighed all the pros and cons, we can only say that meat is not an essential product, without which a person will develop a deficiency of proteins, vitamins and other elements.It can absolutely be replaced by other products, even healthier ones.But if you decide to lose weight and give up meat completely, you should do it gradually so that your body has time to get used to the change in diet.A meatless diet to lose weight does not mean getting rid of the fats and proteins it contains.But it is enough to reduce their number and replace them with the same ones, only with other lighter dishes.They are found in large quantities in dairy products, fish, eggs, legumes, nuts and vegetable oils.Gradually, all meat should be replaced with boiled meat, then its amount in the diet should be reduced.Eat more vegetables: broccoli, celery, carrots, squash, beets, zucchini, and avocado.
Main types of diets that you can use to lose weight
- Diet number 5 according to Pevzner.This diet is therapeutic and preventive, which doctors prescribe for diseases of the digestive system.It is prescribed as a preventive measure in sanatoriums.Its essence is to eliminate foods rich in cholesterol, essential oils and fats, as well as reduce salt intake.Add foods containing pectins and fiber to your diet.Food should be cooked or stewed and it is important to drink enough water.Although this diet allows you to eat a little boiled meat (poultry, beef) and dairy products (milk, kefir up to 200 ml per day), why is diet number 5 not ideal for losing weight?In addition to the fact that it will normalize the functioning of the gastrointestinal tract, remove toxins from the body, and also help you lose weight until you reach your normal weight.In addition, it can become a transitional stage for you if you decide to give up meat completely.
- Diet without meat or dairy.It is stricter, since it completely eliminates animal proteins and fats.Of course, following such a diet, you will definitely lose extra pounds, but creating a plan and diet will not be easy.Following that diet will be even more difficult.Meat and dairy products should be eliminated gradually.You can leave fish in your diet.
Approximate menu
- Breakfast.Buckwheat, rice, millet porridge dressed with olive oil with fresh vegetables, bread.Granola with dried fruits, walnuts, honey, sesame or flaxseed.Warm tea or compote and avocado sandwich.
- Dinner.Vegetable soup, mushrooms, peas and beans.Cauliflower, spinach, zucchini, mashed potatoes.Baked mackerel, cod, lemon gilt.Vegetable salads, vinaigrette.Salads are best seasoned with wheat germ oil (a great source of vitamin E), sesame oil, olive and walnuts.You can also make pasta with durum wheat.
- Sandwich.Eat fresh fruits and berries, fresh or in the form of juice, fruit drink, or casserole.Nuts, dried fruits (70-100 g).You can grate an apple, carrots, season with butter or honey.
- Dinner.Baked or stewed vegetables, garnished with cooked beans, lentils, chickpeas.Roasted potatoes, stewed cabbage.Fish can be prepared in the form of a cutlet, casserole with tomato and cauliflower.
Diet without meat or fish.This diet involves the consumption of dairy products as protein foods.For breakfast you can eat omelet with vegetables, cottage cheese with red fruits and kefir.For lunch or dinner, add milk, a salad dressed with yogurt, a boiled egg, or egg casserole.It is allowed to use low-fat sour cream, cream and butter for sandwiches.
Basic rules of a meatless diet to lose weight.
- Each diet must be accompanied by measured physical exercise.Start with walks outside in the morning or evening.
- Diet - regimen.Violating the rules of the regimen will not lead you to the desired result, and each sandwich or missed exercise will slowly incapacitate you.It is believed that following the regimen for exactly 21 days becomes a habit.
- The diet should be based on three main meals (don't forget to have a snack).
- When cooking, try to add less salt and spices.
- Every morning, drink a glass of warm water and add a teaspoon of honey.
- A meatless diet involves cleansing and unloading the body, rather than starving and exhausting yourself.The diet must be composed correctly so as not to harm the body.According to experts, such a diet should include the consumption of fish and dairy products in minimal quantities (kefir, yogurt, eggs, low-fat cottage cheese).
- Make sure your diet is not biased towards foods containing simple carbohydrates (bread, flour products).
- In the first half of the day, eat porridge and bread.For dinner, it is better to prepare a dish rich in protein (legumes, cottage cheese, eggs).
- To improve intestinal motor function and cleanse it of waste and toxins, consume fiber, which is found in vegetables, fruits, dried fruits and nuts.
Menu for the week
Monday, Wednesday:
- Breakfast: rice porridge, boiled egg, fresh cucumber, hot tea with bread.
- Lunch: vegetable soup, lentils with mushrooms, baked beet salad with olive oil.Dessert: cottage cheese with honey and dried cranberries, compote.
- Dinner: mashed potatoes and spinach, fish pie, avocado.
- Snack: nuts, raspberries, blueberries, strawberries.
Tuesday, Thursday:
- Breakfast: kefir, whole wheat bread (100 grams)
- Lunch: fish soup, vinaigrette.Dessert: red fruit jelly.
- Dinner: pumpkin soup with mushrooms, baked fish with lemon, fresh vegetable salad.
- Snack: apples, pears, peaches.
Friday, Sunday:
- Breakfast: oatmeal with nuts and honey, compote.
- Lunch: bean and herb soup, zucchini pancakes, boiled egg, olives.Dessert: cottage cheese casserole with raisins and apple.
- Dinner: stewed fish (mackerel), pea and cauliflower puree, vegetable salad.
- Snack: figs, dates, dried apricots.
Saturday:
- Breakfast: omelette with onion, tomato and cheese, fresh cucumber.
- Lunch: buckwheat salad with vegetables, cabbage, corn and egg, dressed with unsweetened yogurt.Fresh berry juice.
- Dinner: boiled beans, stewed cabbage with mushrooms, bell pepper, onion and tomato salad.
- Snack: orange, pineapple, grapefruit, persimmon