One of the most effective diets for losing weight is a meat-free diet.Many experts, nutritionists and doctors have long confirmed that you can lose weight not only by reducing food portions, but also by avoiding 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.
By avoiding meat, you can not only reduce your weight, but also reduce the risk of cardiovascular disease.The risk of coronary heart disease, stroke or heart attack depends directly 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 vessels.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.However, if you avoid meat, you can eat other protein-rich foods.These are dairy products (cottage cheese, cheese, milk), legumes, nuts and whole grains.They saturate the body with enough protein.
- Meat, especially red meat, is a source of iron, phosphorus, vitamin B12, A, E, D. But a large proportion of it is also contained in plant products, especially oils.Since meat is not the only source of these vitamins and minerals, its role is exaggerated.
- Meat can be harmful when hormones and antibiotics are added in the modern world to improve taste, quality and appearance.In addition, improperly cooked meat (fried, fatty) is “heavy” for the gastrointestinal tract and leads to an exacerbation of chronic pancreatitis and cholecystitis.It promotes the proliferation of putrefactive intestinal flora.Meat is also harmful to the cardiovascular system.
- Cooked meat has 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 a vital product, without which a person develops a deficiency of proteins, vitamins and other elements.It can certainly be replaced with other products, including healthier ones.However, if you decide to lose weight and give up meat altogether, you need to do it gradually so that your body has time to get used to the change in diet.A meatless diet for weight loss does not mean giving up the fats and proteins it contains.But just reduce their number and replace them with the same, only 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 cooked meat and then the proportion in the diet should be reduced.Eat more vegetables – broccoli, celery, carrots, pumpkin, beets, zucchini, avocado.
The main diets that help you lose weight
- Diet number 5 according to Pevzner.This diet is therapeutic and preventive and is prescribed by doctors for diseases of the digestive system.It is prescribed as a preventive measure in sanatoriums.Its essence is to remove cholesterol-rich, essential oils and fats from food, and also reduce salt intake.Add foods containing pectins and fiber to your diet.The food should be baked or steamed and it is important to drink enough water.Although this diet allows eating a little cooked 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 normalizes the functioning of the gastrointestinal tract and rids the body of toxins, it also helps you achieve your normal weight.Additionally, it may become a transitional period for you if you decide to give up meat completely.
- Diet without meat and dairy products.It is more strict as it completely eliminates animal proteins and fats.Of course, with such a diet you will definitely lose extra pounds, but drawing up a plan and diet will not be easy.It becomes even more difficult to stick to such a diet.Meat and dairy products should be gradually avoided.You can leave fish in your diet.
Approximate menu
- Breakfast.Buckwheat, rice, millet porridge seasoned with olive oil with fresh vegetables, bread.Muesli with dried fruits, nuts, honey, sesame or linseed.Tea or warm compote and an avocado sandwich.
- Dinner.Vegetable, mushroom, pea and bean soup.Cauliflower, spinach, zucchini, mashed potatoes.Baked mackerel, cod, dorado with lemon.Vegetable salads, vinaigrette.It is better to season salads with wheat germ oil (a great source of vitamin E), sesame, olive and walnut oil.You can also make pasta from durum wheat.
- Snack.Eat fresh fruits and berries, fresh or in the form of juice, fruit drink or casserole.Nuts, dried fruits (70-100 g).You can grate an apple or carrots, season with butter or honey.
- Dinner.Baked or steamed vegetables, side dish of cooked beans, lentils, chickpeas.Jacket potatoes, stewed cabbage.Fish can be prepared in the form of a cutlet, a casserole with tomatoes and cauliflower.
Diet without meat and fish.In this diet, dairy products are consumed as protein foods.For breakfast you can eat omelet with vegetables, cottage cheese with berries and kefir.Add milk, a salad dressed with yogurt, a boiled egg or an egg casserole to lunch or dinner.Low-fat sour cream, cream and butter are allowed to be used for sandwiches.
Basic rules of a meat-free diet for weight loss
- Any diet should be accompanied by measured physical activity.Start with morning or evening walks in the fresh air.
- Diet regime.Violating the rules of the regime will not lead you to the desired result, and every sandwich or missed exercise will slowly incapacitate you.It is believed that compliance with the regime becomes a habit for exactly 21 days.
- The diet should be based on three main meals (don't forget a snack).
- When cooking, try to add less salt and spices.
- Drink a glass of warm water every morning and add a teaspoon of honey.
- A meat-free diet is about cleansing and relieving the body, not about 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 focused on foods containing simple carbohydrates (bread, flour products).
- Eat porridge and bread in the first half of the day.For dinner it is better to prepare a dish rich in protein (legumes, cottage cheese, eggs).
- To improve the motor function of the intestines and cleanse it of waste and toxins, eat fiber found in vegetables, fruits, dried fruits and nuts.
Menu for the week
Monday, Wednesday:
- Breakfast: rice porridge, boiled egg, fresh cucumber, warm tea with bread.
- Lunch: vegetable soup, lentils with mushrooms, baked beet salad with olive oil.Dessert: cottage cheese with honey and dried cranberries, compote.
- Dinner: Mashed potatoes and spinach, fish cake, avocado.
- Snack: walnuts, raspberries, blueberries, strawberries.
Tuesday, Thursday:
- Breakfast: kefir, whole grain 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, zucchini pancakes, boiled egg, olives.Dessert: Cottage cheese casserole with raisins and apple.
- Dinner: steamed fish (mackerel), green pea and cauliflower puree, vegetable salad.
- Snack: figs, dates, dried apricots.
Saturday:
- Breakfast: Omelette with onions, tomatoes and cheese, fresh cucumber
- Lunch: Buckwheat salad with vegetables, cabbage, corn and eggs, served with unsweetened yogurt.Fresh berry juice.
- Dinner: boiled beans, stewed cabbage with mushrooms, salad of peppers, onions, tomatoes.
- Snack: orange, pineapple, grapefruit, persimmon