One of the most effective diets for weight loss is a meat-free diet.Many experts, nutritionists and doctors have long confirmed the fact that you can lose weight not only by reducing portion sizes, but also by eliminating products such as meat.After all, this is a huge source of protein and saturated fats, which accumulate in the body in the form of various lipids, including cholesterol.
So, by giving up meat, you can not only lose weight, but also reduce the risk of developing cardiovascular diseases.The risk of developing coronary heart disease, stroke and heart attack depends directly on the level of total cholesterol and "bad" lipoproteins in the blood.And the more we use them, the faster and faster they deposit on our ships.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 foods rich in protein.These are dairy products (cheese, cottage 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, vitamins B12, A, E, D. But a large amount of them is also found in plant products, especially oils.Because meat is not the only source of these vitamins and minerals, its role is overstated.
- Meat can be harmful if in the modern world, hormones and antibiotics are added to improve taste, quality and appearance.In addition, improperly cooked meat (fried, fatty) will "accomplish" the digestive tract and make pancreatitis and chronic cholecystitis worse.It promotes the growth 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 still cannot refuse.
After weighing all the pros and cons, we can only say that meat is not an essential product, without meat a person will suffer from a deficiency of proteins, vitamins and other elements.It can completely be replaced with other products, even healthier ones.But if you decide to lose weight and completely give up meat, you need to do it gradually to give your body time to get used to the change in diet.A meat-free diet for weight loss does not mean eliminating the fats and proteins contained in it.But just reduce their quantity and replace them with similar dishes, 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 reduce the amount of meat in the diet.Eat more vegetables - broccoli, celery, carrots, pumpkin, beets, zucchini, avocado.
The main types of diets you can use to lose weight
- Diet number 5 according to Pevzner.This diet has a curative and preventive effect, and is prescribed by doctors for diseases of the digestive system.It is prescribed as a preventative measure in sanatoriums.Its essence is to eliminate foods rich in cholesterol, essential oils and fats, and reduce salt intake.Add foods containing pectin and fiber to your diet.Food should be grilled 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 digestive tract, remove toxins from the body, it will also help you lose weight to a normal weight.Additionally, it may become a transition period for you if you decide to give up meat completely.
- The diet is free of meat and dairy products.It is more stringent because it completely eliminates animal protein and fat.Of course, following such a diet, you will definitely lose extra pounds, but creating a plan and diet will not be easy.It will be even more difficult to adhere to such a diet.Meat and dairy products should be eliminated gradually.You can include fish in your diet.
Approximate menu
- Breakfast.Buckwheat, rice, millet porridge seasoned with olive oil with fresh vegetables, bread.Granola with dried fruit, nuts, honey, sesame or flaxseed.Warm tea or compote and avocado sandwich.
- Dinner.Vegetable, mushroom, bean, bean soup.Cauliflower, spinach, zucchini, pureed potatoes.Grilled mackerel, cod, lemon dorado.Vegetable salad, vinegar oil.It is better to season the salad with wheat germ oil (a huge source of vitamin E), sesame oil, olives and walnuts.You can also make pasta from durum wheat.
- Snacks.Eat fresh fruits and berries, fresh or in juice, juice or casserole form.Nuts, dried fruits (70-100 g).You can grate an apple, carrot, season with butter or honey.
- Dinner.Grilled or stewed vegetables, side dishes include boiled beans, lentils, and green beans.French fries, stewed cabbage.Fish can be prepared in the form of cutlets, stewed meat with tomatoes and cauliflower.
The diet is free of meat and fish.This diet involves consuming dairy products as protein-rich foods.For breakfast, you can eat omelets with vegetables, cheese with berries, kefir.For lunch or dinner, add milk, salad dressing with yogurt, boiled eggs or egg casserole.It is allowed to use sour cream, cream and low-fat butter for bread.
The fundamentals of a meatless diet for weight loss
- Every diet should be accompanied by a dose of exercise.Start with a morning or evening walk in the fresh air.
- Diet - regimen.Violating the rules of the regimen will not bring you to the desired results, and each missed sandwich or workout will gradually incapacitate you.It is believed that compliance with the correct 21-day regimen will become a habit.
- The diet should be based on three main meals (don't forget about snacks).
- When cooking, try to add less salt and spices.
- Every morning drink a cup of warm water mixed with a spoonful of honey.
- A meat-free diet involves cleansing and freeing the body, rather than starving and exhausting it.The diet must be properly built so as not to harm the body.According to experts, such a diet must include the consumption of fish and dairy products in minimal quantities (kefir, yogurt, eggs, low-fat cheese).
- Make sure that your diet is not biased toward foods containing simple carbohydrates (bread, flour products).
- The first half of the day eat porridge and bread.For dinner, it is better to prepare a dish rich in protein (legumes, cheese, eggs).
- To improve bowel movement and clean out waste and toxins, eat fiber found in vegetables, fruits, dried fruits and nuts.
Menu for the week
Monday, Wednesday:
- Breakfast: porridge, boiled eggs, fresh cucumbers, warm tea with bread.
- Lunch: vegetable soup, lentils with mushrooms, roasted beet salad with olive oil.Dessert: cheese with honey and dried cranberries, jam.
- Dinner: mashed potatoes and spinach, fish cakes, avocado.
- Snack: walnuts, raspberries, blueberries, strawberries.
Tuesday, Thursday:
- Breakfast: kefir, whole grain bread (100 grams)
- Lunch: fish soup, vinaigrette.Dessert: strawberry jelly.
- Dinner: pumpkin soup with mushrooms, grilled fish with lemon, fresh vegetable salad.
- Snack: apple, pear, peach.
Friday, Sunday:
- Breakfast: oatmeal with nuts and honey, compote.
- Lunch: bean and herb soup, zucchini cake, boiled eggs, olives.Dessert: cottage cheese with raisins and apples.
- Dinner: stewed fish (mackerel), pureed green beans and cauliflower, vegetable salad.
- Snack: figs, dates, dried apricots.
Saturday:
- Breakfast: omelet with onions, tomatoes and cheese, fresh cucumbers
- Lunch: buckwheat with vegetables, cabbage, corn salad and eggs, mixed with unsweetened yogurt.Fresh berry juice.
- Dinner: boiled beans, stewed cabbage with mushrooms, bell pepper salad, onions, tomatoes.
- Snack: orange, pineapple, grapefruit, persimmon