One of the most effective diets of weight loss is a meat-free diet.Many experts, dieticians, and physician have long proven the fact that weight loss can be reduced not only by reducing food parts but also by eliminating products such as meat.After all, it is a huge source of protein and saturated fats that are deposited in the body as various lipids, including cholesterol.
Thus, by giving up the 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" lipoprotein levels.The more we use them, the faster they settle on our vessels.After all, we are what we eat.
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.If you refuse meat, you can eat other foods rich in protein.These are dairy products (cottage cheese, cheese, milk), legumes, nuts and whole grains.They are saturated with enough protein.
- Meat, especially red meat, is iron, phosphorus, vitamin B12, A, E, D., but a large number of them are also found in plant products, especially in oils.Because meat is not the only source of these vitamins and minerals, its role is exaggerated.
- Meat can be harmful if in the modern world hormones and antibiotics are added to improve taste, quality and appearance.In addition, improperly cooked meat (fried, fatty) is a "severe" gastrointestinal tract and causes exacerbation of chronic pancreatitis and cholecystitis.It helps to multiply the microflora of the putrefactive intestine.Meat is also harmful to the cardiovascular system.
- Boiled meat is bad energy.It is an opinion of vegetarians and many people who cannot yet refuse it.
With all the pros and cons, we can only say that meat is not an essential product without which a person develops a deficiency of protein, vitamins and other elements.It can be completely replaced with other products, even healthy.But if you decide to lose weight and give up the meat, then you have to do it gradually so that your body has time to get used to changing your diet.Without weight loss, a diet does not mean removing the fats and proteins that it contains.But just reduce their number and replace them with the same, only other, light dishes.They are found in large quantities in dairy products, fish, eggs, legumes, nuts and vegetable oils.Gradually, all meats should be replaced with cooked meat, then reduced in the diet.Eat more vegetables - broccoli, celery, carrots, pumpkin, beetroot, zucchini, avocado.
The main types of diet that you can use to lose weight
- Diet number according to Pevzner.This diet is therapeutic and prophylactic, which doctors prescribe diseases of the digestive system.It is prescribed as a preventive size in sanatoriums.Its essence is to remove foods rich in cholesterol, essential oils and fats and also to take salt.Add foods that contain pectins and fiber in your diet.Food should be baked or stewed, and it is important to drink enough water.Although this diet allows you to eat slightly boiled meat (poultry, beef) and dairy products (milk, kefir up to 200 ml per day), why is not the ideal diet number to lose 5 weights?In addition to normalizing the functioning of the gastrointestinal tract, the release of toxins in the body will also help you lose weight in normal weight.In addition, this can become a transitional stage for you if you decide to give up the meat fully.
- Diet without meat and dairy products.This is tougher because it completely eliminates animal proteins and fats.Of course, with such a diet, you will really lose extra pounds, but creating a plan and creating a diet will not be easy.It will be even more difficult to follow such a diet.Meat and dairy products should be gradually excluded.You can leave the fish in your diet.
The estimated menu
- Breakfast.Buckwheat, rice, millet porridge with seasonal olive oil with fresh vegetables, bread.Granola with dried fruits, nuts, honey, sesame or flax.Tea or warm compote and avocado sandwich.
- Dinner.Vegetables, mushrooms, peas, bean soup.Cauliflower, spinach, zucchini, potato puree.Baked mackerel, code, dorado lemon.Vegetable salads, vinygret.It is best to have seasonal salads with wheat germ oil (a huge source of vitamin E), sesame, olive and walnut oil.You can also make pasta from durum wheat.
- Food.Eat fresh fruits and berries, in the form of pure or juice, fruit drink or casserol.Nuts, dried fruits (70-100 g).You can use apples, carrots, season with butter or honey.
- Dinner.Baked or stewed vegetables, boiled beans lateral dish, lentils, peppers.Jacket potatoes, stewed cabbage.Fish can be prepared in the form of a cutlet, casserol with tomatoes and cauliflower.
Diet without meat and fish.This diet involves the consumption of dairy products as protein foods.For breakfast you can eat omelet with vegetables, curd berries, kefir.For lunch or dinner, add milk, yogurt salad, boiled eggs or egg cluster.It is allowed for sandwiches to use low -fat sour cream, cream and butter.
Basic rules of meat -free diet for weight loss
- Each diet should be accompanied by dosing physical exercise.Let it walk in the morning or evening with fresh air.
- Diet - Mode.Breaking the regime rules will not lead you to the desired result, and all sandwiches or missed exercises will slowly lead you.It is believed that the habit of exactly 21 days after the regime.
- The diet should be based on three main dishes (do not forget to eat).
- When cooking, try to add less salt and spices.
- Drink a glass of warm water every morning, add a teaspoon of honey.
- A meat -free diet involves cleansing and downloading the body rather than hunger and exhaustion.The diet should consist of properly so as not to damage the body.According to experts, such a diet should include the consumption of fish and dairy products in minimal amounts (kefir, yogurt, eggs, low -fat cottage cheese).
- Make sure your diet is not biased with simple carbohydrate foods (bread, flour products).
- Eat porridge and bread in the first half of the day.For dinner, it is best to prepare a protein -rich dish (legumes, cottage cheese, eggs).
- To improve intestinal motor function and cleanse waste and toxins, eat fiber that is found in vegetables, fruits, dried fruits and nuts.
Menu for the week
Monday, Wednesday:
- Breakfast: rice porridge, boiled eggs, fresh cucumber, warm tea bread.
- Lunch: Vegetable soup, lentils with mushrooms, baked beet salad with olive oil.Dessert: Curd with honey and dried cranberries, compote.
- Dinner: ground potatoes and spinach, fish cake, avocado.
- Food: walnuts, raspberries, cranberries, strawberries.
Tuesday, Thursday:
- Breakfast: kefir, whole grain bread (100 grams)
- Lunch: Fish soup, Vinygret.Dessert: Berry jelly.
- Dinner: Pumpkin soup with mushrooms, baked fish with lemon, fresh vegetable salad.
- Snack: apples, pears, peaches.
Friday, Sunday:
- Breakfast: Oat porridge with nuts and honey, compote.
- Lunch: Beans and grass soup, zucchini pancakes, boiled eggs, olives.Dessert: Curd cheese casserol with raisins and apples.
- Dinner: stewed fish (mackerel), green peas and cauliflower puree, vegetable salad.
- Food: figs, dates, dried apricots.
Saturday:
- Breakfast: omelet with onion, tomatoes and cheese, fresh cucumber
- Lunch: Buckwheat with vegetables, cabbage, corn and egg salad, dressed in vulnerable yogurt.Fresh berry juice.
- Dinner: boiled beans, stewed cabbage with mushrooms, bell pepper salad, onion, tomatoes.
- Food: Orange, Pineapple, Pomelo, Khourmayon