One of the most effective nutritions for weight loss is a meatless diet.Many experts, nutritionists and doctors have long been confirmed by the fact that you can lose weight not only by reducing the portions of food, but also by removing products like meat.Finally, this is a huge source of protein and saturated fats, which are deposited in the body in the form of different lipids, including cholesterol.
So, giving up meat, you can't just reduce your weight, but also reduce the risk of developing cardiovascular diseases.The risks of coronary heart disease development, stroke and heart attack depend directly on the level of total cholesterol and "bad" lipoproteins in the blood.And we use them more, that settle more and faster on our vessels.After all, we are what we eat.
Benefits and damage to meat.Why would you try to give up?
- The meat contains a large amount of protein, which is the construction material of our body.But if you give up meat, you can eat other food rich in proteins.These are dairy products (cottage, cheese, milk), legumes, nuts and whole cereal.They will saturate the body with enough protein.
- Meat, especially red meat, is the source of iron, phosphorus, vitamin B12, A, E, D. but a large quantity is also located 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 if in modern world hormones and antibiotics are added to improve the taste, quality and appearance.In addition, irregularly cooked meat (fried, greasy) is "heavy" for the gastrointestinal tract and causes the deterioration of chronic pancreatitis and cholecystitis.Promotes the spread of stem of interest 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 refuse him.
Once weighed all the advantages and disadvantages, we can only say that meat is not an important product, without which a person will develop a lack of protein, vitamins and other elements.It can absolutely be replaced by other products, even healthier.But if you decide to lose weight and cut the meat completely, then you need to gradually do so your body has time to get used to a meal change.A meat-free diet for weight loss does not mean to get rid of fats and proteins that contain.But only reduce their number and replace them with the same, with only other, easier dishes.They are located in huge quantities in dairy products, fish, eggs, munars, walnuts and vegetable oils.Gradually, all meats should be replaced by boiled meat, and then its amount in the diet should be reduced.Eat more vegetables - broccoli, celery, carrot, pumpkin, beets, zucchini, avocado.
Main types of diets you can use for weight loss
- Diet number 5 According to the PEVNER.This diet is therapeutic and preventive, which doctors prescribe for the diseases of the digestive system.It is prescribed as a preventive measure in sanatoriums.Its essence is the removal of food rich in cholesterol, essential oils and fats, and also reduce salt intake.Add food that contains pectin and fibers on your diet.Food needs to be baked or simmered, and it is important to drink enough water.Although this diet allows you to eat a little cooked meat (poultry, beef) and milk products (milk, kefir up to 200 ml daily), why is diet number 5 not ideal for weight loss?In addition to the fact that normalizing the functioning of the gastrointestinal tract, solve the body toxin, will also help you lose weight on your normal weight.In addition, it can become a transitional phase if you decide to give up the meat completely.
- Diet without meat and dairy products.It is stricter, as it entirely eliminates animal proteins and fats.Of course, following such a diet, you will surely lose extra pounds, but creating a plan and child will not be easy.It will be even harder to stick to such a diet.Meat and dairy products should be eliminated gradually.You can leave fish in the diet.
Approximate menu
- Breakfast.Buckwheat, rice, bad mash spicy with olive oil with fresh vegetables, bread.Granola with dried fruit, walnuts, honey, sesame or linen.Tea or warm compote and a sandwich with avocado.
- Dinner.Vegetables, mushrooms, peas, bean soup.Flower, spinach, zucchini, potato mashes.Baked mackerel, cod, finishing with lemon.Herbal salads, vinaigrette.It is better for seasonal salads with wheat nod oil (a huge source of vitamin E), sesame, olives and walnuts.You can also make pasta from Durum wheat.
- Snack.Eat fresh fruits and berries, fresh or in the form of juice, fruit drink or cassel.Nuts, dried fruit (70-100 g).You can solve an apple, carrots, a season with a publike or honey.
- Dinner.Baked or stewed vegetables, contribution of cooked beans, lying, chickpeas.Potatoes from the jacket, the cabbage of the Piria.Fish can be prepared in the form of a chest, cassel with tomato and cauliflower.
Diet without meat and fish.This diet includes consuming dairy products as protein foods.For breakfast you can eat an omelet with vegetables, a cottage with berries, kefir.For lunch or dinner, add milk, salad trained yogurt, cooked eggs or eggs.It is allowed to use acidic sour cream, cream and sandwich butter.
Basic rules of a meat-free diet for weight loss
- Each diet should be monitored by a dosed physical exercise.Let them start with a morning or evening walk in the fresh air.
- Diet - regime.Violation of the regime policy will not lead you to the desired result, and each sandwich or missed exercise will slowly disable you.It is believed that the following mode exactly 21 days becomes a habit.
- Diet should be based on three main meals (don't forget to have a snack).
- When cooking try to add less salt and spices.
- You drink a glass of warmth of water every morning, adding a teaspoon of honey.
- The meatless diet involves cleaning and unloading of the body, not the gladiation and exhaustion.Diet must be properly composed so that you do not harm the body.According to experts, such nutrition must contain the consumption of fish and dairy products in minimal quantities (kefir, yogurt, eggs, low fat cheese).
- Make sure your diet is biased towards foods that contain simple carbohydrates (bread, flour products).
- In the first half of the day, eat a porridge and bread.For dinner it is better to prepare a dish with rich proteins (legumes, cottages, eggs).
- To improve the hose engine function and clean it with waste and toxins, eat fiber, which is in vegetables, fruit, dried fruits and walnuts.
Me for the week
Monday, Wednesday:
- Breakfast: porridge rice, boiled egg, fresh cucumber, warm tea with bread.
- Lunch: Plant soup, mushroom lenses, baked beet salad with olive oil.Dessert: Cottage with honey and dried cranberry, compote.
- Dinner: Mashed potatoes and spinach, fish cake, avocado.
- Snack: walnuts, raspberry, blueberry, strawberries.
Tuesday, Thursday:
- Breakfast: Kefir, whole bread for grain (100 grams)
- Lunch: Fish soup, Vinaigrette.Dessert: Berry Jelly.
- Dinner: noisy soup with mushrooms, baked fish with lemon, fresh vegetable salad.
- Snack: Apples, pears, peaches.
Friday, Sunday:
- Breakfast: oatmeal with walnuts and honey, computing.
- Lunch: Soup from beans and plants, zucchini pancakes, boiled egg, olives.Dessert: a casserole of the hose with raisins and an apple.
- Dinner: Pirian fish (mackerel), green peas and cauliflower puree, vegetable salad.
- Snack: Figs, dates, dried apricots.
Saturday:
- Breakfast: Omelet with bow, tomato and cheese, fresh cucumber
- Lunch: buckwheat with vegetables, cabbage, corn and egg salad, dressed with unsweetened yogurt.Fresh upper juice.
- Dinner: cooked beans, stewed cabbage with mushrooms, pepper salad, onion, tomato.
- Snack: Orange, Pineapple, Pomelo, Persimmon