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, this is a huge source of proteins 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 weight, but also reduce the risk of developing cardiovascular diseases.The risks of developing coronary heart disease, stroke and heart attack directly depend on the level of total cholesterol and "bad" lipoproteins in the blood.And the more we use them, the more and faster they settle on our ships.After all, we are what we eat.
The benefits and harms of meat.Why would 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 (ricotta, 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 quantity of them is also found in vegetable products, especially 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 to improve its taste, quality and appearance in the modern world.In addition, improperly cooked (fried, fatty) meat 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 refuse it.
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 with other products, even healthier ones.But if you decide to lose weight and give up meat completely, then you need to do it gradually so that your body has time to get used to the change in diet.A meat-free diet to lose weight does not mean eliminating the fats and proteins it contains.But just reduce the 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, so its amount in the diet should be reduced.Eat more vegetables: broccoli, celery, carrots, pumpkin, beets, courgettes, 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 eliminate foods rich in cholesterol, essential oils and fats, and also reduce salt intake.Add foods containing pectins and fiber to your diet.Food should be baked or stewed, and it is important to drink enough water.Although this diet allows you to eat some 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, free the body of toxins, it will also help you lose weight to your normal weight.Furthermore, it can become a transition phase for you if you decide to give up meat completely.
- Meat and dairy free diet.It is more severe, as 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.It will be even more difficult to stick to such a diet.Meat and dairy products should be eliminated gradually.You can leave fish in your diet.
Approximate menu
- Breakfast.Buckwheat, rice, millet polenta seasoned with olive oil with fresh vegetables, bread.Muesli with dried fruit, nuts, honey, sesame or flax seeds.Hot tea or compote and an avocado sandwich.
- Dinner.Vegetable soup, mushrooms, peas, beans.Cauliflower, spinach, courgettes, mashed potatoes.Baked mackerel, cod, lemon dorado.Vegetable salads, vinaigrettes.It is best to dress salads with wheat germ oil (huge source of vitamin E), sesame oil, olive oil and walnut oil.You can also make pasta with durum wheat.
- Snack.Eat fresh fruits and berries, fresh or in the form of juice, fruit drink or casserole.Nuts, dried fruit (70-100 g).You can grate an apple, carrots, season with butter or honey.
- Dinner.Baked or stewed vegetables, side dish of boiled beans, lentils, chickpeas.Jacket potatoes, stewed cabbage.Fish can be prepared in the form of a cutlet, casserole with tomato and cauliflower.
Diet without meat and fish.This diet involves the consumption of dairy products as protein foods.For breakfast you can eat omelette with vegetables, cottage cheese with berries, kefir.For lunch or dinner, add milk, a salad dressed with yogurt, a hard-boiled egg or an egg casserole.It is allowed to use sour cream, cream and low-fat butter for rolls.
Basic rules of a meat-free diet for weight loss
- Every diet should be accompanied by dosed physical exercise.Let's start with morning or evening walks in the open air.
- Diet - regime.Violating the rules of the regimen will not get you the desired result, and every missed sandwich or exercise will slowly incapacitate you.It is believed that following the regime 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, adding a teaspoon of honey.
- A meat-free diet involves cleansing and flushing the body, rather than starvation and exhaustion.The diet must be composed correctly 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 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 proteins (legumes, ricotta, eggs).
- To improve intestinal motor function and cleanse it of waste and toxins, eat fiber, which is found in vegetables, fruit, dried fruit 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, baked beetroot salad with olive oil.Dessert: cottage cheese with honey and dried cranberries, compote.
- Dinner: Mashed potatoes and spinach, fish cake, avocado.
- Snack: nuts, raspberries, blueberries, strawberries.
Tuesday, Thursday:
- Breakfast: kefir, wholemeal bread (100 grams)
- Lunch: fish soup, vinaigrette.Dessert: berry 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, courgette 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 greens, cabbage, corn and eggs, topped with unsweetened yogurt.Fresh berry juice.
- Dinner: boiled beans, stewed cabbage with mushrooms, salad of peppers, onion, tomato.
- Snack: orange, pineapple, pomelo, persimmon