Vegetarian diet: benefits, A menu for a week, Reviews of nutritionists
A vegetarian diet offers many health benefits, including reducing the risk of some common diseases. The food menu for a week can help you explore the wide range of vegetarian meals available. Reviews of nutritionists can help you find a suitable diet for you.
.webp "Vegetarian diet: benefits, A menu for a week, Reviews of nutritionists")
A vegetarian diet involves eating a variety of vegetables, both Raw and processed. In this case, the total daily rate of vegetables should be 1.5 kg.
what is a Vegetarian diet?
A vegetarian diet is a dietary lifestyle that excludes all animal products but may include eggs and other dairy products. Supporters of vegetarianism argue that meat consumption is harmful to the environment and the consumption of animal products contributes to the spread of the disease.
Others believe that vegetarianism is simply not possible for many people and the inclusion of eggs and dairy products in a vegetarian diet can make it more satisfying and nutritious. There is evidence that a vegetarian diet can be healthy, although it is less balanced than a diet that includes animal products.
If you have wanted to lose weight for a long time
but you don't know how to do it and your efforts were ineffective, then you should try a vegetarian diet. This diet not only helps to lose extra pounds but is also useful because it stimulates metabolism.
The following vegetables are suitable for a vegetarian diet - carrots, zucchini, cabbage, cucumbers, tomatoes, peppers, green beans, potatoes, and greens. The total daily norm of vegetables should be about 1.5 kg. Most of them must be consumed in their raw form or minimally processed.
In addition to vegetables, you can add fruits, rye bread, muesli, and low-fat dairy products to the diet.
advantages of a vegetarian diet
A vegetarian diet has many benefits. These include the following:
- Root crops and vegetable leaves contain a huge amount of minerals, vitamins, and other useful biologically active substances ؛
- Plant foods are rich in fiber and pectins, which stimulate the intestines and improve their function ؛
- In addition, fiber normalizes the intestinal microflora, stimulating the growth of beneficial bacteria.
Cons of a vegetarian diet
Like all diets, vegetables also have contraindications. People suffering from intestinal diseases, and frequent disorders of this diet should be abandoned. Too much fiber negatively affects bowel function and causes constipation. Therefore, following a vegetarian diet, you should drink at least 2-3 liters of water per day.
A menu for a week for a vegetarian diet
There are several types of vegetarian diets:
- Diet on vegetable soups.
- Fruit and vegetable diet ؛
- Vegetarian protein diet.
However, the basis of each of them is the use of 1.5 kg of vegetables. Here is our meal plan for the week:
Day 1
- Breakfast: cottage cheese, greens, tomatoes. Coffee with cream without sugar
- Lunch: cabbage soup, celery, peppers, and carrots
- Afternoon snack: tomato and cucumber salad with herbs
- Dinner: Casserole from broccoli, cauliflower, onions, and tomatoes
The second day
- Breakfast: tomato and cucumber salad with herbs and bell pepper.
- Lunch: two boiled potatoes in vegetable oil. Vegetable salad
- The snack:
- Fruit dinner: low-fat cottage cheese, vegetable salad, and a piece of rye bread.
Day 3
- Breakfast: a glass of low-fat yogurt.
- Lunch: okroshka. A cup of green tea
- Snack: two baked apples
- Dinner: cabbage soup. Green tea
Fourth day
- Breakfast: a mixture of natural yogurt with fresh berries
- Lunch: Greek salad (bell pepper, feta cheese, tomatoes, olives, cucumbers) and jelly
- Snack: grated carrots
- Dinner: eggplant and zucchini fried in vegetable oil. Berry compote
Day 5
- Breakfast: celery soup and green tea.
- Lunch: beetroot. A glass of fruit compote
- Snack: grated boiled beets with nuts or prunes
- Dinner: vegetable broth. Tea
The sixth day
- Breakfast: vegetable salsa sauce with olive oil.
- Low-fat kefir lunch: pea soup. Vegetable salad
- Snack: baked eggplant
- Dinner: boiled cauliflower. Tea
The seventh day
- Breakfast: boiled chicken eggs. Vegetable salad with lemon juice
- Lunch: okroshka. Snack with fruit jelly
- : Baked zucchini
- Dinner: Ratatouille
Results
With the help of a vegetarian diet, you can lose up to 10 kg per week. It all depends on your body and metabolic rate. According to the reviews of those who have tried this diet. The health of your skin, hair, and nails will all benefit from it. Both fatigue and edema go away. Beyond just losing extra weight. but also unnecessary volume from the hips and waist.
Reviews of nutritionists
- Vegetarian diet-very tender and involves the use of dishes from various vegetables. The diet is well tolerated if the diet is sufficiently balanced and includes beans or peas. In this case, protein deficiency does not develop.
With a longer vegetarian diet, the risk of vitamin B12, iron, and zinc deficiency may increase. Perhaps a decrease in immunity and the development of digestive disorders. A vegetarian diet can be followed for several days,
Is going vegan the best for you?
According to the USDA, people who eat a vegetarian diet have lower levels of LDL cholesterol, lower blood pressure, and rates of hypertension and type 2 diabetes compared to meat eaters.
Vegetarians also tend to have a lower body mass index, lower cancer rates in general, and a lower risk of chronic diseases.
Is a vegetarian diet effective for weight loss?
Losing weight on a vegetarian diet can be quite effective. According to a study published in the Journal of the American Dietetic Association, people who follow this diet tend to weigh less than those who do not follow this.
Another study found that participants. who followed a vegetarian diet for 18 weeks lost an average of almost 16 pounds. Furthermore, a vegetarian diet has been shown to improve blood sugar control, which can help with weight loss as well.
Which diet is the healthiest in the world?
The results are in: the healthiest diet in the world is the Mediterranean diet, according to a new study. The study, conducted by a team of international researchers and published in the New England Journal of Medicine, found that the Mediterranean diet was associated with a significantly lower risk of cardiovascular disease than other diets.
While there are many different versions of the Mediterranean diet, the one used in this study was based on the traditional diet of countries such as Greece and Italy, which is high in olive oil, fish, fruits, and vegetables, and low in red meat and processed foods.