One of the most effective diets of weight loss is a meat -free diet.Many experts, nutritionists and doctors have long confirmed the fact that it can lose weight not only by reducing food rations, but also by eliminating products such as meat.After all, it is a source of huge proteins and saturated fats placed in the body in the form of various lipids, including cholesterol.
Thus, by giving up, it can not only reduce its weight, but also reduce the risk of developing cardiovascular disease.The risk of developing coronary artery disease, stroke and heart attack depends directly on the level of total cholesterol in the blood and the levels of "bad" lipoproteins.And the more we use them, the faster they settle on our ships.After all, we are what we eat.
The benefits and harm of meat.Why should you try to give up?
- The meat contains a large amount of protein that is building material in 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 was saturated with sufficient protein.
- It is the source of meat, especially red meat, iron, phosphorus, vitamin B12, A, E, D., but most of them are found in vegetable products, especially in oils.Since meat is not the only source of these vitamins and minerals, it has an exaggerated role.
- Meat can be detrimental if the modern world is given hormones and antibiotics to improve taste, quality and appearance.In addition, inadequately cooked meat (fried, greasy) is "heavy" for the stomach -gel tract and causes chronic pancreatitis and cholecystitis.It promotes the proliferation of the 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 can't deny it.
Once we consider all the advantages and disadvantages, we can only say that meat is not a basic product without which people have a lack of proteins, vitamins and other elements.It can be replaced by other products, even healthier products.But if you decide to lose weight and completely give up the meat, you should gradually do so to get your body time to change your diet.The meat -free diet does not mean getting rid of the fats and proteins it contains.But just reduce your number and replace them with the same, just with other lighter foods.Huge quantities are found in dairy products, fish, eggs, legumes, nuts and vegetable oils.Gradually all the meat should be replaced with cooked meat and the amount of diet should be reduced.Eat more vegetables - broccoli, celery, carrots, pumpkin, beet, zucchini, avocado.
The main types of diet you can lose weight for weight loss
- Diet 5, according to Pevzner.This diet is therapeutic and preventive that doctors prescribe for digestive diseases.This is preceded as a preventive measure in sanatoriums.The essence of this is to remove foods rich in cholesterol, essential oils and fats and reduce salt intake.Add pectins and fiber -containing foods to your diet.Foods should be baked or steamed and it is important to drink enough water.While this diet allows you to eat a little cooked meat (poultry, beef) and dairy products (milk, kefir up to 200 ml), why is it not ideal for diet 5 for weight loss?In addition to normalizing the gastric intestine tract, it relieves the body of toxins, which helps to lose weight.In addition, you can become a transitional stage if you decide to completely give up the meat.
- Diet without meat and dairy products.It is stricter because it completely eliminates animal proteins and fats.Of course, you will probably lose extra pounds by following such a diet, but creating a plan and a diet will not be easy.It will be even harder to stick to such a diet.The meat and dairy products should be gradually removed.You can leave fish in your diet.
Approximate menu
- Morning.Being, rice, millet porridge with olive oil, fresh vegetables, bread.Granola with dried fruits, nuts, honey, sesame or linseed.Tea or warm compote and an avocado sandwich.
- Dinner.Vegetables, mushrooms, peas, bean soup.Cauliflower, spinach, zucchini, mashed potatoes.Fried mackerel, cod, dorado lemon.Vegetable salads, vineyards.It is better to season salads with wheat germ oil (a huge source of vitamin E), sesame, olives and walnut oil.You can also make dough from Durum Wheat.
- Snack.Eat fresh fruits and berries in the form of fresh or fruit juice, fruit drink or casserole.Nuts, dried fruits (70-100 g).You can grate an apple, carrot, butter or honey.
- Dinner.Fried or steamed vegetables, boiled beans, lentils, chickpeas garnish.Jacket potatoes, steamed cabbage.The fish can be made in the form of a casserole with tomatoes and cauliflower.
Diet without meat and fish.This diet includes consumption of dairy products as protein products.For breakfast, you can eat omelette vegetables, cottage cheese berries, kefir.Add milk for lunch or dinner, salad, boiled egg or egg paint.It allows you to use low -fat sour cream, cream and butter for sandwiches.
The basic rules of meat -free diet to lose weight
- All diets should be accompanied by a dose of exercise.Allow to start in the fresh air with breakfast or evening walks.
- Diet - System.Violation of system rules does not lead to the desired result, and all sandwiches or failure to exercise slowly makes you slowly enabled.It is believed that tracking the system for exactly 21 days becomes a habit.
- The diet should be based on three main meals (don't forget to make a snack).
- Try adding less salt and spices while cooking.
- Drink a glass of warm water every morning and add a teaspoon of honey.
- A meat -free diet involves cleaning and unloading the body, not starving and exhaustion.The diet should be properly assembled to avoid harm to the body.According to experts, such a diet should contain minimal amounts of fish and dairy products (kefir, yogurt, eggs, low -fat curd).
- Make sure the diet is not biased towards food containing simple carbohydrates (bread, flour products).
- In the first half of the day, eat porridge and bread.As a dinner, it is better to make rich food in proteins (legumes, cottage cheese, eggs).
- To improve the repair of the intestinal engine and to clean waste and toxins, eat fiber, which is found in vegetables, fruits, dried fruits and nuts.
Menu for the week
Monday, Wednesday:
- Breakfast: rice porridge, boiled eggs, fresh cucumbers, hot tea with bread.
- Lunch: vegetable soup, lens with mushrooms, fried beet salad with olive oil.Dessert: curd with honey and dried blueberries, compote.
- Dinner: mashed potatoes and spinach, fish cakes, avocado.
- Snack: nuts, raspberries, blueberries, strawberries.
Tuesday, Thursday:
- Breakfast: kefir, whole grain bread (100 grams)
- Lunch: Hello, vineyard.Dessert: Berry Jelly.
- Dinner: Pumpkin soup with mushrooms, fried fish lemon, fresh vegetable salad.
- Snack: apples, pears, peaches.
Friday Sunday:
- Breakfast: oatmeal with nuts and honey, compote.
- Lunch: beans and herbal soup, zucchini pancakes, boiled eggs, olives.Dessert: cottage cheese with raisins and apples.
- Dinner: steamed fish (mackerel), green peas and cauliflower puree, vegetable salad.
- Snack: figures, dates, dried apricots.
Saturday:
- Breakfast: omelette with onion, tomatoes and cheese, fresh cucumber
- Lunch: Buckwheat dressed with vegetables, cabbage, corn and egg salads, unsweetened yogurt.Fresh berry juice.
- Dinner: cooked beans, steamed cabbage with mushrooms, pepper salad, onion, tomatoes.
- Snack: orange, pineapple, pomelo, datimmon