Vegetarianism is the best diet for weight loss. Types of vegetarian diets, menus and recipes

Features of a vegetarian diet, its types. Recipes, tips and feedback.

A diet or a lifestyle without meat is knocked out of a society accustomed to eating animal products. However, the last 20-30 years about vegetarianism and its benefits to human health speak louder and more convincingly.

The selection of directions in it such as vegans, raw-foods, fruit-lovers, lacto-( consuming dairy products) and ovo-lacto-vegetarians( eating fish, seafood and eggs) testifies to the growing popularity of vegetarianism.

Vegetarian diet for weight loss

Has a beneficial effect on the whole body:

• clears of toxins, excess cholesterol
• lowers blood sugar level
• normalizes pressure and body weight
• improves complexion and mood
• adds strength and energy
• is environmentally friendly from the spiritual pointview - we do not eat any of the smaller brothers
• for one week of staying on a vegetarian diet you will easily lose 2 to 4 kg

If you decide to try vegetarianism for a taste or with a tsLew weight loss, give yourself two weeks to gradually reduce the amount of meat consumed to avoid the stress of the body during the diet.

If you have achieved the desired result or have decided that you are not yet ready for this lifestyle, then the way out of the diet is also needed smoothly.

And remember that water for any diet should drink about 2 liters a day. It should be of good quality and not carbonated.

Menu vegetarian diet for weight loss

• To lose weight on a vegetarian diet, you should eliminate cakes and sweets in unlimited quantities and overnight. You can afford a candy or a couple of chocolate bars in the morning before 10 o'clock
• Also forget about fried potatoes for the night, pasta from soft varieties, fast food, cola and its derivatives
• Go to boiled, steamed or baked vegetables
• Instead of sweetsand cookies eat fresh fruits in the morning
• Like salads from fresh or boiled vegetables, fruit salads with low-fat yogurt, vegetable soups
• If you feel hungry between the main meals, quench it with nuts, raisins, dried apricots in mScrap quantity

balanced vegetarian diet

balanced vegetarian diet in itself.
In the morning, please yourself with a sweet taste, in the daytime eat the most varied food, at night take a small portion of stewed vegetables.

And even if after a dinner you felt a slight hunger, drink a glass of boiled milk, sweetened with honey or spices, for example, cardamom. This means and your hunger will quench, and sleep will make it stronger.

Vegetarian Protein Diet

Protein diet quickly burns excess fat and kilograms. It is effective due to increased protein intake - for every 1 kg of weight - 2-3 gr. The duration of this type of diet is up to 10 days. Minimum 3 days. The result is 10 to 30 kg.

In addition to meat, high protein foods are:

• low-fat curd
• soy
• brynza
• tofu
• eggs
• milk
• yoghurts
• fruits other than bananas and grapes
• vegetables
• mushrooms

It is not necessary to completely exclude carbohydrates from your diet, but to reduce themto a minimum it is quite possible.

As you can see from the list of products, vegetarians can easily apply a protein diet to reduce their weight.

Vegetarian diet for children

• Opinions of the luminaries of pediatrics, dietology and medicine in general vary in this moment. Most of them categorically do not recommend vegetarianism for children, they lead various "horror stories" about the absence of iron, vitamins B12 and D, other important substances for the growth of the child
• . On the other hand, vegetarian parents will give their children a piece of sausage or chicken leg. Is it only in the case of certain serious illnesses in the child
• ? The ancient science of ayurveda( "life science") postulates vegetarianism as a food axiom for all people, including children
• Offer your crumb curd casserole with raisins, a bright salad of fresh vegetables orfruit, delicious yogurt or smoothies, cheerful pancakes and homemade cookies in the form of bears or ducks or a roasted piece of pork, chicken, lamb, seasoned with ketchup, mayonnaise and mustard
• See what he chooses. He will be interested in vegetarian dishes, of course, if you yourself are inclined to eat plants, fruits and vegetables.

Vegetarian diet to cleanse the body

Thanks to the balance of fiber, proteins, carbohydrates and vitamins that are rich in vegetarian food, your body cleans itself of toxins and toxins. Give him only time and practice a diet for at least 2 weeks in a row.

Vegetarian diet for athletes

It exists and is used by many people. Only instead of industrial beverages for building muscle mass used natural cooked with their own hands.
For example, after a good workout, please yourself with such a protein-carbohydrate cocktail:

• 250 ml of soy milk
• 150 g of germinated soybeans
• 1 banana
• 150 g of any sweet berries

Mix everything in a blender, pour into a container and bring it to the hall.
And the strength will restore, and the hunger will quench, and useful.

Try to eat whole grains of whole grains daily, vegetables, fruits, nuts, seeds, fresh herbs all year round.

Lacto Vegetarian Diet

This is a special kind of diet or lifestyle, when the use of milk and its derivatives is permissible, in rare cases - unfertilized eggs. And the cheeses made by industrial way, are excluded to the use because of use of animal fats.

The lacto vegetarian diet is good for rapidly lowering blood cholesterol levels. Sometimes it is a stepping stone to veganism.

Milk Vegetarian Diet

• Shown only for a short time 1-2 days. Frequency once a week for a month. The effect is minus 1-3 kg. It is easy to apply in summer
• Special attention is paid to milk and dairy products with low fat or fat-free
• Ideally, if on a diet day you will survive a mono-product - milk. If it's hard, you can add fruit. Just before consumption, pay attention to their compatibility with milk

Vigorous diet

Or in other words veganism, and in Christianity - fasting. At this time eggs, fish are excluded and for most people milk is in pure form. All dishes are formed only from nuts, cereals, fresh fruits and vegetables. For veganism it is characteristic to germinate the grain, and then eat it for food.

Vegetarian diet for weight loss of 10 kg

Its second name is a vegetarian Kremlin diet. The main difference from the classical Kremlin is the absence of meat.

Duration - 2 weeks, then you need a break for a month and you can repeat it if necessary.

During the diet are prohibited:

• coffee
• alcoholic beverages, including wine
• pepper, as seasoning

The effectiveness of this diet is achieved through the optimal balance of food and compliance with the regime.

Vegetarian diet menu for the week

Day 1

• Breakfast: 150 grams of buckwheat, boiled on milk or water, 200 grams of low-fat kefir
• Lunch: 200 ml of vegetable soup, 1 slice of rye bread, 200 grams of fresh vegetable salad dressed with a couple tablespoons oliveoil
• Dinner: 150 grams of brown boiled rice, 200 g of grilled vegetables

Day 2

• Breakfast: 2 hard-boiled eggs, 1 rye bread sandwich with brynza and tomato
• Lunch: 200 g of apples, celery, grated cheese salad, dressed with olive oil,lemon juice and spices, 2 slices of whole grain bread, 2 medium boiled potatoes
• Dinner: 150 gr of caviar

Day 3

• Breakfast: 150 grams of cottage cheese, 2 medium pears, 150 ml of low-fat drinking yogurt
• Lunch: 200 ml of soy soup with pike,150 grams of stewed vegetables, 1 fresh roll with sesame, 1 medium orange
• Dinner: 200 gr of stewed vegetables with mushrooms and onion

Day 4

• Breakfast: 1 boiled egg, 1 small cucumber, parsley, 200 ml low-fat kefir, 2 mediumapple
• Lunch: 2 medium boiled potatoes, 150 g of goods2 medium tomatoes
• Dinner: 200 gr stuffed with vegetables and rice pepper

Day 5

• Breakfast: 100 ml oat flakes with milk or water, 1 medium banana, 200 ml low-fat kefir
• Lunch: 200 mlsoup with lentils, 150 grams of salad with carrots and cabbage dressed with olive oil, 2 medium kiwi
• Dinner: 250 grams of vegetable stew

Day 6

• Breakfast: 100 gr of granular cottage cheese, 100 g of any fresh berries, 150 ml of low-fat kefir
• Lunch:200 ml of borsch without meat, 150 g of vinigrette in olive oil, 2 slicesand rye bread, 1 medium apple
• Dinner: 150 grams of stewed cabbage with mushrooms, 200 ml of low-fat kefir

Day 7

• Breakfast: 150 g curd casserole, 150 ml low-fat drinking yogurt, 1 orange
• Lunch: 200 grams of pearl barley on milk or water150 g salad from cauliflower in olive oil, 200 g of commercial juice
• Dinner: 200 g of potato and vegetable casserole, 150 g of noted or boiled asparagus

Vegetarian diet: menu for 2 weeks

Vegetarian diet is acceptable and interesting because the products can beswapalternate. Be creative.

It is necessary to adhere to simple rules:

• is the most satisfying lunch, including calories
• breakfast is sweet due to fruits, dairy products, honey
• dinner is meager, it is preferable to take stewed or fresh vegetables
• , drink enough water, namely 1.5-2 liters
• if you count the calories, then for the day they should be at least 1500

Below are presented several variations of nutrition without meat and fish.

Option 1.

• Breakfast: banana( 1 piece), orange( 1 piece), low-fat yogurt( 150 ml), honey( 1 hl)
• Lunch: vegetable or mushroom soup( 400 ml) and a piece of rye or whole-grain bread
• Dinner: 150 gr of grilled vegetables( eggplant or courgettes)

Option 2.

• Breakfast: 200 gr muesli or oatmeal with milk, fruit
• Lunch: small pizza with vegetables without spicy sauces and mayonnaise.
• Dinner: 200 g of vegetable casserole

. Option 3.

• Breakfast: boiled egg( 1 piece), bio-yogurt( 150 ml), a piece of whole grain bread with butter, grapefruit
• Lunch: baked potatoes and vegetable salad
• Dinner: 150 g of boiled beans, fresh cabbage salad with olive oil

To make the food more interesting, make it by the day, for example, one dayfruit, the second - vegetable. And alternate them among themselves, for example, as follows:

Menu of vegetable day

• Breakfast: 4 baked tomatoes, 1 glass of fresh vegetable juice
• Lunch: fresh cucumber salad with olive oil
• Dinner: a portion of boiled or stewed vegetables to choose from and a cup of herbal teawithout sugar

Fruit day menu:

• Breakfast: fruit salad, seasoned bionjhurt, herbal tea with lemon
• Lunch: fruit salad, 2-4 pieces of melon
• Dinner: similar to the luncheon menu

Vegetarian diet: menu for the month

You decided to eat for a monthtOnly vegetable and dairy food, then boldly combine the products among themselves. As a basis, you can take the above menus and add your own variations.

If you are the first to taste vegetarianism, do it in the summer, when you have a lot of fresh vegetables, fruits and berries in the area where you live.

Vegetarian diet recipes

There are many recipes for vegetarian dishes. Consider a couple of interesting.

Curd casserole

Products

• 300g cottage cheese
• 50g raisins
• 1 egg
• 70 g sugar
• 5 g vanilla
• 100g semolina

Cooking

• sugar pound with cheese
• Add the egg, vanilla and raisins
• Fall asleep brand and all carefully mix
• The dough is poured into a silicone mold
• In a well-heated oven, bake for 15-30 minutes
• Willingness is checked with a toothpick

Vinaigrette

Products

• 2-3 potatoes
• 1 carrot
• 1 beetroot
• 150 g sauerkraut
• 100 g cannedbath powder
• 1 canned cucumber
• 2-3 tablespoons extra virgin olive oil

Cook

• Boil potatoes, carrots and beets
• Cool, clean and not infrequent cubes of medium size
• Mix with cabbage, peas and pre-cut cucumber
• Refill with oil
• Ready dishes decorate with freshgreens

Vegetarian soups diet 5

Diet 5 is designed specifically for those who are obese, has serious violations in the liver, bile duct, stomach and digestive systemwe generally suffer from constipation.

This diet is characterized by the exclusion of meat from the diet and its enrichment with natural fiber, proteins and carbohydrates.

What are the first dishes that are optimal for diet 5, consider a few recipes for soups.

Vegetable soup

Products

• 2 medium potatoes
• 1 small carrots
• 4-5 cauliflower inflorescences
• 1 bunch of leeks
• 1 bunch of spinach leaves
• 1 Bulgarian pepper
• over a bunch of parsley and dill,
• cumin, salt
• 1-2Stew of olive oil

Cooking

• 1 liter of water or vegetable broth boil
• Lower the vegetables in the order given in the product list.
• After the addition of potatoes, wait 5-7 minutes.
• Then, send the carrots, soak for 2-3 minutes and so on.
• Olive oil can be poured in front of the carafe or at the very end of the soup preparation.

Soup with cereal or pasta

Products

• 2 medium-sized potatoes
• 1 small carrots
• 50-70 gr cereals( rice, buckwheat, perlovki) or macaroni of solid varieties
• 1 bunch of leeks
• Parsley, dill, bay leaf, salt
• 1-2 tbsp of olive oil

Cooking

• Cooking according to a scheme similar to the previous recipe, but after the potatoes with their rump or macaroni 4-5 minutes.
• Add the rest of the vegetables according to the order in a time interval of 2-3 minutes.
• Before serving the soup, you can decorate it with fresh greens that you like. Vegetarian

soup diet 5

• 500g fresh cabbage
• 2-3 potato carrot
• 1
• 1 celery
• parsley and dill
• 2 laurel leaf
• 3 3 sweet pea
• tomato
• asafoetida pinch

Cooking

• potatoes cut in half, we lower it into boiling water
• The rods of cabbage leaves that go from the stalks, cut into large squares and add to the potatoes
• Lay the bay leaves and sweet peas
• Celery root three on a large grater, eth leaves are twisted and cut large, everything is sent to a saucepan
• Carrots rubbed on a small aunt and together with asafoetida we add water with vegetables
• Tom on fire for 10 minutes
• Ready soup in a plate adorn with fresh herbs and season with sour cream

Tasty vegetarian diet

Vegetarianism is verytasty and varied. Make it so spices, for example:

• Vanilla
• Turmeric
• Cardamom
• Fennel
• Asafoetida
• Barbaris
• Anise
• Cinnamon

The list of natural spices is huge, as are the flavoring qualities of food with their use.

Is hormonal failure possible against the backdrop of a long vegetarian diet?

Let's remember the biblical story about Adam and Eve. They lived in a garden of paradise and ate only products of vegetable origin, even more likely they were the first raw food. With animals, they were friendly and happy to communicate. And they did not know any illnesses and failures in the work of the organism.

• Of course, now and on the Internet, and among nutritionists, you may come across the view that prolonged vegetarianism adversely affects the hormonal background or is contraindicated for older people, children, pregnant and lactating women.
• The reason is the lack of certain trace elements. But think, is there a grain of truth in this? Maybe not all plant products have been thoroughly studied by chemical composition, or to people of a particular locality, these micronutrients are not needed at this time altogether.
• Choose consciously the source you trust in the search for a response about the dangers of vegetarianism
• Really have a negative effect on the work of human organs and systemsraw food diet. And only because it is shown to few people due to their physiological characteristics

The products of the vegetarian diet

• exclude products of animal origin other than milk and eggs
• fruits and berries
• vegetables
• nuts and seeds
• herbs
• cereals and grains
• milk and its derivatives
• spices
• vegetable and butter
• eggs
• mushrooms

Vegetarian diet for weight loss: tipsand reviews

For those wishing to build on a vegetarian diet, there are a few tips:

• drink clean water without gas in the amount of 2 liters daily
• strictly follow the power mode
• exclusively from the store sweet menuand, buns and cakes
• master new recipes and prepare for yourself
• morning sweeten with fruits, evening divide with vegetables
• tune in positively and taste the food without meat

Reviews

Galina, a young engineer.
After years of studying at the institute and haphazard snacks, my health was shaken. The doctor-nutritionist advised to practice a vegetarian diet in the warm season. As a result, my health improved and my health problems reduced to minimal manifestations.

Valentina Petrovna, teacher.
After graduation from the university immediately began to work as a teacher. Stresses, new curricula, individual lessons with children are sometimes knocked out of the regime and I forget about eating at lunch. The result - my figure swam. A nutrition counselor has developed a vegetarian menu for me for a month. Due to this my weight decreased by 3 kg, and my health improved and my strength became greater. Practicing a diet without meat for 5 years.

Video: Vegetarian diet menu for the week