One of the most effective weight loss diets is a meat -free diet.Many experts, nutritionists and doctors have long confirmed the fact that you can 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.
So by giving up meat, you can not only reduce your weight, but also reduce the risk of developing cardiovascular disease.The risks of developing coronary heart 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 they install on our boats.After all, we are what we eat.
The benefits and damage of the 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 the meat, you can eat other protein -rich foods.These are dairy products (cottage cheese, cheese, milk), legumes, nuts and whole grains.The body will be saturated with enough protein.
- Meat, especially red meat, is a source of iron, phosphorus, vitamin B12, A, E, D. but much of them is also found in herbal products, special oils.Because meat is not the only source of these vitamins and minerals, its role is excessive.
- Meat can be harmful if they are added to modern world hormones and antibiotics to improve taste, quality and appearance.In addition, inappropriate cooked meat (fried, fat) is "heavy" for the gastrointestinal tract and causes worsening chronic pancreatitis and cholecystitis.It promotes the multiplication of rotten 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 cannot deny it.
Having weighing all the advantages and disadvantages, we can only say that meat is not a basic product, without which a person will develop protein deficiency, vitamins and other elements.It can be completely replaced with other products, even healthier.But if you decide to lose weight and abandon the meat completely, then you must gradually do so so that your body has time to get used to a change in diet.A meat -free diet for weight loss does not mean getting rid of the fats and proteins it contains.But simply reduce their number and replace them with the same, only with other, lighter dishes.They are found in huge quantities in dairy products, fish, eggs, legumes, nuts and vegetable oils.Gradually, all meat should be replaced with boiled meat, then its amount of diet must be reduced.Eat more vegetables - broccoli, celery, carrots, pumpkin, beets, zucchini, avocado.
Main types of diets you can use to lose weight
- Nutrition number 5 according to Pevzner.This diet is therapeutic and preventive, which doctors prescribe for digestive diseases.It is foreseen as a precautionary measure in sanatoriums.Its essence is to remove foods rich in cholesterol, essential oils and fats and also reduce salt intake.Add foods that contain pectin and fiber to your diet.Foods should be baked or stew and it is important to drink plenty of water.Although this diet allows you to eat a little boiled meat (poultry, beef) and dairy products (milk, kefir up to 200 ml a day), why is the diet number not ideal for losing weight?In addition to the fact that it will smooth out the function of the gastrointestinal tract, get rid of the body of toxins, will also help you lose weight on your normal weight.In addition, it can be a transitional stage for you if you decide to completely give up the meat.
- Diet without meat and dairy products.It is stricter as it completely eliminates animal proteins and fats.Of course, following such a diet, you will surely lose extra pounds, but creating a design and diet will not be easy.It will be even harder to stick to such a diet.Meats and dairy products must be gradually eliminated.You can leave the fish in your diet.
Approximate menu
- Breakfast.Jazz, rice, millet porridge, spices with olive oil with fresh vegetables, bread.Granola with dried fruits, nuts, honey, sesame or flaxseed.Tea or hot compost and avocado sandwiches.
- Dinner.Vegetables, mushrooms, pea, bean soup.Cauliflower, spinach, zucchini, potato puree.Roasted mackerel, cake, dorado with lemon.Vegetable salads, vinaigrette.It is best to serve salads with wheat oil (a huge source of vitamin E), sesame seeds, olives and walnuts.You can also make pasta from Durum wheat.
- Snack.Eat fresh fruit and berries, fresh or in the form of juice, fruit drinks or pot.Walnuts, dried fruits (70-100 g).You can form an apple, carrots, season with butter or honey.
- Dinner.Roasted or stew vegetables, side a plate of boiled beans, lentils, chickpeas.Jacket potatoes, cabbage stew.The fish can be prepared in the form of a cut, a saucepan with tomato and cauliflower.
Diet without meat and fish.This diet includes 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 in yogurt, a boiled egg or an egg pot.It is allowed to use low fat, cream and butter for sandwich butter.
Basic Diet Rules without Meat for Weight Loss
- Each diet should be accompanied by physical dosage.Let it start with morning or evening walks in fresh air.
- Nutrition - regime.Violation of regime rules will not lead you to the desired result and any sandwich or lost exercise will slowly exercise you.It is believed that after the regime for exactly 21 days it 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 cleaning and unloading the body, despite hunger and exhaustion.The diet should consist 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 cheese).
- Make sure your diet is not biased to foods that contain simple carbohydrates (bread, flour products).
- In the first half of the day, eat porridge and bread.For dinner, it is best to prepare a protein -rich dish (legumes, cottage cheese, eggs).
- To improve the function of the intestinal engine and cleanse waste and toxins, eat fibers, which are found in vegetables, fruits, dried fruits and nuts.
Menu for the week
Monday, Wednesday:
- Breakfast: porridge rice, boiled egg, fresh cucumber, hot tea with bread.
- Lunch: Vegetable soup, mushroom lentils, beets with olive oil.Dessert: Cottage cheese with honey and dried crankshafts, compost.
- Dinner: potatoes and spinach, fish cake, avocado.
- Snacks: walnuts, raspberries, crankshafts, strawberries.
Tuesday, Thursday:
- Breakfast: Kefir, whole grain bread (100 grams)
- Lunch: fish soup, vinaigrette.Dessert: jelly berry.
- Dinner: Pumpkin soup with mushrooms, roasted lemon fish, fresh vegetable salad.
- Snack: Apples, pears, peaches.
Friday, Sunday:
- Breakfast: oats with nuts and honey, compost.
- Lunch: bean soup and herbs, zucchini pancakes, boiled egg, olives.Dessert: Cottage cheese pan with raisins and apple.
- Dinner: Cold fish (mackerel), green pea and cauliflower puree, vegetable salad.
- Snacks: Schemes, dates, dried apricots.
Saturday:
- Breakfast: Omelette with onion, tomato and cheese, fresh cucumber
- Lunch: buckwheat with vegetables, cabbage, corn salad and eggs, dressed in non -candied yogurt.Fresh berry juice.
- Dinner: boiled beans, cabbage stew with mushrooms, pepper salad, onion, tomato.
- Snacks: orange, pineapple, pomelo, persimmon