One of the most effective diets for losing weight is a meat-free diet.Many experts, nutritionists and doctors have long confirmed the fact that it is possible to lose weight not only by reducing food portions, but also by eliminating products such as meat.After all, it is a great source of proteins and saturated fats, which are deposited in the body in the form of various lipids, including cholesterol.
Thus, by giving up meat, you can not only reduce weight, but also reduce the risk of developing cardiovascular diseases.The risks of developing coronary disease, stroke and heart attack depend directly on the level of total cholesterol and “bad” lipoproteins in the blood.And the more we use them, the faster and faster they settle on our ships.After all, we are what we eat.
The benefits and harms of meat.Why should you try to quit?
- 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 foods rich in protein.These are dairy products (cottage cheese, cheese, milk), legumes, nuts and whole grains.They will saturate the body with enough 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 vegetable products, especially oils.As meat is not the only source of these vitamins and minerals, its role is exaggerated.
- Meat can be harmful if in the modern world hormones and antibiotics are added to it to improve taste, quality and appearance.In addition, undercooked meat (fried, fatty) is “heavy” for the gastrointestinal tract and causes 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 refuse.
After weighing 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, even healthier, products.But if you decide to lose weight and completely abandon meat, you need to do this gradually so that your body has time to get used to the change in diet.A meat-free diet for weight loss does not mean getting rid of the fats and proteins it contains.But just reduce the number and replace them with the same ones, but 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, so its amount in the diet should be reduced.Eat more vegetables - broccoli, celery, carrots, pumpkin, beets, zucchini, avocado.
Main types of diets you can use to lose weight
- Diet number 5 according to Pevzner.This diet is therapeutic and preventive, prescribed by doctors for diseases of the digestive system.It is prescribed as a preventive measure in sanatoriums.Its essence is to remove foods rich in cholesterol, essential oils and fats, as well as reducing salt intake.Add foods containing pectins and fiber to your diet.Food must be roasted or cooked and it is important to drink plenty of water.Although this diet allows you to eat some cooked 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 normalizing the functioning of the gastrointestinal tract, ridding the body of toxins, it will also help you lose weight to normal weight.In addition, it can become a transitional stage for you if you decide to completely abandon meat.
- Meat and dairy free diet.It is more rigorous, as it completely eliminates animal proteins and fats.Of course, by following this diet you will certainly lose extra pounds, but creating a plan and diet will not be easy.It will be even more difficult to follow this diet.Meat and dairy should be eliminated gradually.You can leave fish in your diet.
Approximate menu
- Breakfast.Buckwheat, rice, corn porridge seasoned with olive oil with fresh vegetables, bread.Granola with dried fruits, nuts, honey, sesame or flaxseed.Hot tea or jam and avocado sandwich.
- To have lunch.Vegetable soup, mushrooms, peas, beans.Cauliflower, spinach, zucchini, mashed potatoes.Roasted mackerel, cod, browned with lemon.Vegetable salads, vinaigrette.It is best to season salads with wheat germ oil (a great source of vitamin E), sesame, olive and nut oil.You can also make pasta with durum wheat.
- Snack.Eat fresh berries and fruits, fresh or in the form of juice, fruit drink or casserole.Nuts, dried fruits (70-100 g).You can grate an apple, carrot, season with butter or honey.
- To have lunch.Roasted or cooked vegetables, side dish of cooked beans, lentils, chickpeas.Unpeeled potatoes, boiled cabbage.Fish can be prepared in the form of a cutlet, casserole with tomatoes and cauliflower.
Diet without meat and fish.This diet involves the consumption of dairy products as protein foods.For breakfast you can eat an omelet with vegetables, cottage cheese with berries, kefir.For lunch or dinner, add milk, a salad dressed with yogurt, a boiled egg or an egg casserole.It is allowed to use low-fat sour cream, sour cream and butter for sandwiches.
Basic rules of a meat-free diet for weight loss
- Each diet must be accompanied by dosed physical exercise.Let it start with morning or evening walks in the fresh air.
- Diet - regime.Violating the rules of the regime will not lead you to the desired result, and every missed sandwich or exercise will slowly disable 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 seasonings.
- Every morning, drink a glass of warm water, adding a teaspoon of honey.
- A meat-free diet involves cleansing and unloading the body, rather than starvation and exhaustion.The diet must be composed correctly so as not to harm the body.According to experts, this 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).
- In the first half of the day, eat porridge and bread.For dinner, it is better to prepare a dish rich in proteins (legumes, cottage cheese, eggs).
- To improve intestinal motor function and cleanse it of waste and toxins, eat fiber, found in vegetables, fruits, dried fruits and nuts.
Menu of the week
Monday, Wednesday:
- Breakfast: rice porridge, boiled egg, fresh cucumber, hot tea with bread.
- Lunch: vegetable soup, lentils with mushrooms, roasted beetroot salad with olive oil.Dessert: cottage cheese with honey and dried cranberries, jam.
- Dinner: mashed potatoes and spinach, fish cakes, avocado.
- Snack: nuts, raspberries, blueberries, strawberries.
Tuesday, Thursday:
- Breakfast: kefir, whole grain 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 pancake, boiled egg, olives.Dessert: curd casserole with raisins and apple.
- Dinner: stewed fish (mackerel), pea and cauliflower puree, vegetable salad.
- Snack: figs, dates, dried apricots.
Saturday:
- Breakfast: omelet with onions, tomatoes and cheese, fresh cucumber
- Lunch: buckwheat salad with vegetables, cabbage, corn and egg, dressed with unsweetened yogurt.Fresh fruit juice.
- Dinner: boiled beans, sautéed cabbage with mushrooms, pepper salad, onion, tomato.
- Snack: orange, pineapple, pomelo, persimmon