The vegetarian diet is becoming increasingly popular. Many people recommend this way of eating to anyone who wants to lose weight. Others note that after switching to plant-based foods, their well-being and health improved, chronic diseases went away, and the condition of their skin and hair improved.
Doctors are also increasingly talking about the benefits of a vegetarian menu - various studies show that a balanced diet based on plant foods has a positive effect on the body. Plants contain a lot of fiber, vitamins, minerals, but at the same time a minimum of saturated fats and calories.
In addition, vegetarians monitor their diet more carefully than those who are used to eating everything. And the healthier we eat, the better the condition of our body.
Veganism and raw food diet
In addition to the diet options listed above, there are also other more strict directions: veganism, raw food diet, fruit diet, mono-eating. Vegans completely exclude all animal products, including eggs, milk, honey, as well as gelatin and rennet. Adherents of a raw food diet do not heat-treat their food. It’s easy to guess that fruit eating involves only fruits in your diet. Mono-eating requires eating only one food at a time.
Types of vegetarianism
Vegetarianism is a food system in which all products of animal origin (meat, fish, chicken, seafood, etc.) are excluded from consumption. A similar practice of conscious dietary restriction can be found in the history of many peoples, but the term “vegetarianism” itself was officially assigned to this movement on September 30, 1847, when the Vegetarian Society of the United Kingdom was founded in Ramsgate in England. It still exists today, famous members of this Society are Mahatma Gandhi, J. Bernard Shaw, Paul, Linda and Stella McCartney. To name a person who practices this type of nutrition, the English term “vegetarian” was chosen, which, according to some sources, comes from the Latin “vegetus” - “vigorous”, “fresh”, “alive”, and according to others - from the English word vegetable (vegetable).
Vegetarianism can be strict - then it is called veganism or veganism . With this type of diet, absolutely everything that contains animal components is excluded: in addition to meat, poultry, fish and seafood, eggs, all dairy products and honey are not consumed. Veganism is more than just nutrition, it is a way of life, the main principle of which is the absence of any exploitation of animals for the sake of humans (even if the animal is not killed). Therefore, vegans do not wear leather, wool and fur products and shoes made from these materials, and do not consume products tested on animals, as well as substances such as glycerin, gelatin, etc.
Other types of vegetarianism are much less ascetic: ovo-, lacto-lacto-ovo-vegetarianism. With lacto-ovo vegetarianism , eggs and dairy products remain in the diet; Ovo-vegetarianism excludes dairy products, and lacto-vegetarianism , accordingly, excludes eggs. In all three systems, honey is usually used. There is also pescatarianism , when fish and seafood are left in the diet, and only warm-blooded meat is limited.
There are several more extreme options for veganism: raw food diet and fruitarianism , which we will not consider in this article. I will only say that I cannot call these types of nutrition complete and healthy and I advise you to treat them very carefully, as they can cause serious harm to the body.
The benefits of a vegetarian diet for weight loss
In order not to exhaust yourself with short-term diets, after which excess weight returns, nutritionists recommend changing your eating habits. Therefore, a vegetarian diet for weight loss is one of the best options to shed pounds with health benefits. You can choose one of the suitable vegetarian food options and stick to it constantly, keeping yourself in shape.
Many doctors recommend a plant-based diet - vegetables and fruits contain a minimum of calories. At the same time, they are rich in carbohydrates, which are necessary for the body to function. Whole grains, nuts, and fruits contain so-called “slow” carbohydrates. These are complex compounds that are broken down gradually in the intestines, providing us with energy evenly throughout the day. They are not stored as fat because we actively consume them during mental and physical labor.
Another enemy of weight loss is saturated fat. They are found only in products of animal origin. They are the cause of high blood pressure, fatty deposits on the walls of blood vessels, and excess weight. Everyone who has excluded saturated fats from their menu notices not only a decrease in body weight, but also an improvement in overall well-being. In addition, vegetables and fruits contain fiber, the lack of which has a detrimental effect on digestion.
Thus, a vegetarian diet is useful for losing weight for several reasons:
- minimum calories with sufficient energy;
- eliminating saturated fats and, as a result, cleansing the body;
- a sufficient amount of fiber to normalize the functioning of the digestive system.
Lack of microelements
Keep in mind that the stricter your diet, the more difficult it will be for you to find all the nutrients you need. For example, vitamin B-12 is found only in meat products, but let's expand on the topic in more detail:
Calcium and vitamin D
Calcium is the commander in the process of building strong teeth and bones. You will have to either buy vitamins or consume dairy products, since you are unlikely to get it in plant foods. In any case, it is found in turnips, collards and broccoli. Soy milk, yogurt and tofu are also fortified with calcium.
Vitamin D plays an important role in the body. It is added to cow's milk, as well as some store brands of soy products - check product labels. If you ignore the daily requirement of these vitamins, be prepared for the consequences that are best experienced in the sun - it will slightly raise its level.
Vitamin B-12
The hematopoietic system can hardly imagine its activity without vitamin B-12. Anemia is a direct consequence of its lack in the body. The problem is that it can be difficult to get on a vegan diet. The danger is that many herbal products mask its deficiency until serious problems arise. Take care of purchasing vitamin complexes containing it.
Squirrels
Many who have at least once practiced mono-diets are familiar with this problem. Surprisingly, the site’s audience is 25% men - so this point will be especially important for you. With a lack of protein, muscles melt like ice cream. It is worth turning your attention to eggs and dairy products, which are good sources of protein, and you only need to eat a little of them. Plant proteins can be found in legumes, lentils, nuts and various seeds, but be careful - these are very fatty foods.
Omega-3 fatty acids
These acids are important for heart health. Without fish, there are no omega-3 fatty acids. Add more canola or soybean oil, walnuts, flaxseeds and soybeans to your salads - the result will be both tasty and healthy. The cardiovascular system will reward you with good health and blood pressure. However, we still draw your attention to vitamin complexes for vegetarians, since plant versions of fatty acids are rather poorly absorbed by the body.
Iron and zinc
The hematopoietic system suffers the most from a vegetarian diet. Both microelements are its active participants. Fortunately, there are quite a lot of vegetarian products containing them: whole grains, cereals, dried fruits, beans and peas, as well as leafy vegetables. We recommend relying on a double daily norm, since fiber will simply take zinc with it into the intestines, and the body will receive only a small share of the healing metal. We add citrus fruits, apples, strawberries, tomatoes and cabbage to the diet - it definitely won’t get any worse.
If you choose the option of including dairy products in your diet, a lack of iron and zinc will not affect you. Cheese is an excellent source of these substances, and “animal” zinc, unlike plant zinc, plays a role in the formation of proteins and cell division.
Iodine
The thyroid gland modestly stands on the sidelines and asks us not to deprive it of its favorite treat - iodine. We save ourselves with iodized salt, sweet potatoes and seaweed. Dysfunction of the thyroid gland, by the way, leads to obesity, do we need these problems?
Vitamin supplements
Vegetarian diet and sports
Many people who play sports or lead an active lifestyle doubt: is it possible to combine giving up meat with physical activity? After training, the body needs increased amounts of protein to repair muscles. In addition, athletes need a large amount of vitamins and minerals to prevent hypovitaminosis from developing.
For lacto-ovo vegetarians, this is not a problem: to meet the protein needs, after training you need to eat eggs, cottage cheese or other dairy products. But even followers of a vegan diet can avoid protein deficiency if they eat enough beans, soy and other legumes.
In addition, the vegetarian menu is rich in fruits, vegetables, grains, and nuts, which contain large amounts of vitamins and microelements. Thanks to this, athletes and people who prefer active leisure can do without additional supplements and pills if their vegetarian diet is formulated by a specialist.
Another argument in favor of a vegetarian diet for athletes is that dried fruits and grains contribute to a high glycogen content in the muscles. It is this substance that helps you not feel tired for a long time during training.
What is recommended for athletes who decide to become vegetarians:
- raw, boiled baked vegetables;
- fruits and greens;
- peas, beans, chickpeas and other legumes;
- rice, buckwheat, oatmeal and other grains;
- nuts, sesame seeds, hemp, chia;
- whole grain pasta and bread;
- cold pressed vegetable oil;
- freshly squeezed juices, green and herbal teas.
The essence of the diet
You need to immediately decide which diet is right for you. If you need to lose more than 10 kg, it is better to choose the strict option. It is difficult to bear, because you will have to eat exclusively products of plant origin. Judge for yourself:
If you need to get rid of less than 10 kg, dairy products and eggs migrate from the second column of the table to the first, i.e. the ban applies only to meat. This is a more balanced diet that will prevent protein deficiency in the body.
Extremes. Vegetarianism is an ideology whose followers can be too fanatical. Some of them refuse to eat honey (its extraction sometimes provokes the death of bees) and sugar (animal charcoal is used to bleach it).
Basic principles of a vegetarian diet
The main principle of vegetarian nutrition is to exclude meat and fish from the menu. Some people completely give up animal foods, including milk, honey, and gelatin. Whatever diet option you choose, the main thing is to adhere to a few basic principles:
- Replacing animal protein with vegetable protein. Excluding fish and meat, replace them with an equivalent amount of cottage cheese, eggs, and dairy products. With stricter vegetarian diets, you should eat more legumes, nuts, and cabbage.
- Drink enough fluids. This is important not only for losing weight, but also for maintaining overall health. No matter how you eat, you need to drink at least two liters of mineral water.
- Don't indulge in sweets. Lacto-ovo vegetarians can eat sweets and cakes. But even with great restrictions, you should not get too carried away with honey or sugar. Everything should be in moderation - “fast” carbohydrates promote fermentation in the intestines.
- A vegetarian diet is not fasting. Therefore, you need to eat as expected - every 2.5-3 hours. This is about 5 meals per day. You should not eat 1-2 times a day, overeating.
- Avoid fried foods. Vegetables are best steamed or baked in the oven. It is better not to overcook porridge and other grains, but leave them “al dente” - moderately hard.
Another piece of advice that can be given to anyone who has decided to switch to vegetarianism is to do it gradually. First, give up meat and fish, and then gradually switch to the most acceptable diet option. This way you will save yourself from unnecessary stress, and your new eating habits will be firmly established within a few weeks.
Delicious recipes (sample menu for 5-7 days)
Vegetarianism is also an opportunity to get creative in the kitchen. The menu for every day can be diversified through modifications of both previously familiar dishes and new ones, which can be gleaned from numerous cooking manuals, or invented by yourself.
Zucchini soup
This is a very easy to prepare dish that contains very few calories.
Zucchini soup
The zucchini should be cut into cubes and placed in boiling water. After boiling, cook for 5 minutes, then add 1 tablespoon of flour and vegetable oil. And after another 5 minutes - fresh herbs. The finished zucchini soup should sit a little, so it will be more flavorful.
Stuffed bell peppers
Vegetables should be freed from seeds and stuffed with minced meat. As a filling, add a finely chopped mixture of green beans, cabbage, lettuce and fresh herbs.
You can steam stuffed peppers, or you can simmer them in a pan.
If you want something spicier, you can make the filling from boiled beans and Korean carrots. You can steam stuffed peppers, or you can simmer them in a saucepan. Serve on the table, first sprinkled with fresh herbs.
Draniki
Mix grated and juiced raw potatoes with 1 tbsp. l. flour, finely chopped onion and 1 egg; salt. Stir, form not too thick cakes (cutlets) from the resulting mass and fry until golden brown in a small amount of oil.
Draniki can be served with vegetarian sour cream and herbs
A small amount of garlic or grated ginger will add spiciness and piquancy to the dishes.
Vegetarian sausage recipe
Meat of different varieties is considered, in principle, an indispensable product for modern man, since it contains proteins of animal origin and other essential elements, without which the full functioning of the internal systems of the human body is simply impossible.
There are many different recipes for “sausage” products from fruits and vegetables, which can also be prepared at home
At the same time, for certain reasons, people sometimes have to refuse such a product, and some consciously refuse meat products for some “ideological” reasons, while others are temporarily not recommended by doctors to eat meat.
In all of the above cases, you have to look for an alternative to meat dishes, and this turns out to be not easy to do. True, now a solution has been found, and manufacturers who constantly listen to the wishes of consumers are increasingly offering “sausage” products that do not contain a single gram of meat.
Many different recipes for “sausage” products from fruits and vegetables have also appeared on the Internet, which can also be prepared at home without any difficulty.
Thus, housewives can please their family with home-produced vegetable “sausage”, and it can be prepared from the following food products:
- medium-sized beets (one piece);
- sesame or some other vegetable oil (52 g);
- the highest quality peas (190 g);
- dried crushed marjoram (half a teaspoon);
- filtered water (620 ml);
- table salt;
- large garlic cloves (three pieces);
- cardamom (half a teaspoon);
- freshly ground black pepper (half a teaspoon);
- grated nutmeg (half a teaspoon).
First, you should prepare a full glass of the highest quality peas , then pour them into a frying pan and heat them for five minutes without using oil.
Grind the roasted peas into fine flour, then pour three glasses of filtered water into this bulk mixture, mix everything and cook the porridge over fairly low heat for seven minutes.
Roast peas without oil
Using a grater with the smallest sections, grate the pre-peeled beets, then squeeze out the juice in the amount of one tablespoon through nylon or cheesecloth. Cool the prepared pea porridge, then chop the garlic very finely, then mix it with spices.
Add all the spices in the required quantity to the cooled pea puree , add sesame or other vegetable oil, as well as freshly squeezed beet juice, and then beat all these components using a blender until smooth.
Place soft pink pea puree into a plastic soda bottle, the neck of which has been previously cut off.
A clear example of how to put pea puree in a plastic bottle
Compact the vegetable mass in the bottle, then additionally wrap this container in cling film so that the puree does not become covered with a hard crust, and then place the prepared sausage product in the refrigerator overnight.
Possible disadvantages of a vegetarian diet
Vegetarian nutrition is recommended by nutritionists not only for losing excess weight, but also for the overall health of the body. However, there are a number of cases when you need to switch to it with caution or completely abandon it. For example, it is undesirable for children, adolescents, and pregnant women to adhere to strict forms of vegetarianism. They are advised to leave at least milk or eggs on their menu.
In addition, people prone to iron deficiency anemia, as well as those who have any chronic diseases, should first consult a doctor. For some diseases, an abundance of plant foods and a complete absence of meat can only aggravate existing ailments. The result is a deterioration in general condition.
At the same time, all healthy adults can safely switch to a vegetarian diet that is convenient for them. If you still have concerns that the diet may harm your body, be examined by a doctor every 4-6 weeks.
Iron and zinc deficiency
Iron is involved in many processes in the body, for example, it transports oxygen from the lungs to organs and tissues, is part of some enzymes, and fights oxidative stress. Zinc is part of more than 100 (!) enzymes, is involved in protein synthesis and in carbohydrate, mineral metabolism and the metabolism of vitamins A and E, in the transfer of electrons and in the functioning of the genetic apparatus, collagen synthesis and the building of immunity, sexual function and other important processes. The need for iron per day is 10-20 mg, for zinc – 10-40 mg.
The main sources of iron and zinc are animal products (meat and eggs). In plant foods, iron is found in bread, cereals, nuts and dried fruits, zinc is found in nuts, legumes (beans, peas, soybeans), pumpkin and sunflower seeds, and whole grains. Sources of iron in a vegetarian diet are usually sufficient, but its absorption is difficult due to the fact that the bioavailability of iron in plants is lower than in meat, and also because other components of the diet reduce the absorption of this microelement. For comparison: iron is absorbed from meat by approximately 20-30%, from fish by 10-15%, from eggs, corn and beans - by 3%, from soybeans - by 7%, from spinach and rice - by 1%.
In addition, the content of phytic acid, caffeine and tannins from tea and coffee, phosphates and oxalates reduces the absorption of iron and zinc by the body. Phytates are found in the shell of cereals, legumes and seeds and form insoluble complexes with iron in the body. Therefore, before cooking, it is recommended to soak grains and legumes in water (with the addition of soda or vinegar).
To increase the absorption of iron, it also makes sense to combine iron-containing foods with foods that are sources of vitamin C (berries, citrus fruits, sweet and hot peppers, zucchini, tomatoes, broccoli). But foods high in calcium, on the contrary, impair the absorption of iron.
The principle of creating a vegetarian menu for the day
The main problem of beginning vegetarians is that food quickly becomes boring and seems monotonous and tasteless. As a result, many return to old eating habits. Therefore, first of all, you need to prepare for the fact that it will not be possible to eat your usual food, with the exception of meat and seafood. Add new foods to your diet: nuts, dried fruits, vegetables and cereals. The more varied your menu is, the more nutrients you will receive, and sticking to your diet will not be difficult.
Basic recommendations for creating a daily diet:
- Make sure you eat enough protein, fat and carbohydrates throughout the day. Depending on your goals, the ratio of BZHU for your case may be different. To correctly distribute nutrients, you can use special calculators.
- Try to eat the maximum amount of carbohydrates in the first half of the day so that you have enough energy. Save protein foods for lunch and dinner. Athletes can use them after training.
- Be sure to include a few snacks in your schedule. Shortly before lunch or before bed, you often want to eat something. If you ignore this desire, sooner or later a breakdown may occur, and you will begin, for example, to overeat at night. In such cases, it is better to keep nuts, fruits or unsweetened yogurt in the refrigerator.
Benefits for the body
Doctors have proven that plant foods improve the functioning of the entire body and renew it. The results of losing weight using this method will be:
- rapid loss of excess weight, which is associated with a minimal intake of calories and fats into the body;
- cleansing blood vessels and strengthening their walls, which leads to normalization of blood pressure, improved brain function and a longer “lifespan of the cardiovascular system”;
- normalization of intestinal microflora, constipation and diarrhea go away;
- significant improvement in psycho-emotional background;
- if you have previously had chronic diseases of the joints and connective tissue, the symptoms become less pronounced;
- a decrease in the level of phosphorus in the urine/blood is a sign of improved functioning of the kidneys and urinary system;
- increasing immunity.
A vegetarian diet is not only allowed, but even recommended for those people who have a history of diabetes. Thanks to a properly composed menu and the absence of animal protein in the diet, the functioning of the pancreas is normalized, in particular the production of insulin.
In addition, if a person regularly uses this method of losing weight, then his risk of developing cancer is reduced several times.
We recommend reading about the Mediterranean diet. You will learn about the pros and cons of the method, nutritional principles, food pyramid, menu for the week, delicious recipes, weight loss results. And here is more information about the English diet for weight loss.
Ready-made vegetarian food with delivery
At first glance, it may seem that it is difficult to follow all the recommendations: you need to constantly count calories, the ratio of dietary fat, think about what you can cook that is so tasty and healthy, etc. To avoid unnecessary difficulties, you can order a ready-made menu for the week on the website. The vegetarian diet we offer already takes into account all the recommendations of nutritionists, as well as your goals: weight loss or gain, keeping fit, detox.
In addition to the fact that all the food we offer is fresh and healthy, it is also delicious - it is prepared by an experienced chef. Following such a diet is a pleasure! You no longer need to worry about purchasing groceries, counting calories, cooking - all this has already been done by professionals. We will deliver ready-made meals for the whole day straight to your door.
Eat right and be healthy.
Several recipes for popular vegetarian dishes
Below are detailed instructions to help you prepare the most popular and common vegetarian dishes.
They will please even those who are not used to eating plant foods. You can change the recipe to your taste and add something else.
Vegetarian borscht
Vegetarian borscht
Meat in borscht can be replaced with beans. It turns out to be a very tasty, satisfying and simple soup.
Components:
- beets (2 pcs.);
- cabbage (small head);
- potatoes (4-5 pcs.);
- carrots (1-2 pcs.);
- onion (1 pc.);
- beans (150-200 grams);
- vegetable oil for frying;
- salt, dry herbs, spices, pepper to taste.
Preparation:
- First, chop or peel all the vegetables: beets, cabbage, onions, potatoes, carrots and others to your taste.
- Pre-soak the beans or open the can. Red, white, or any other will do.
- Fry vegetables in vegetable oil, boil potatoes and beets.
- Bring the soup until half cooked over low heat. Salt and add spices to taste. 15 minutes before turning off the burner, throw beans and fried vegetables into the broth.
- Let it brew on the stove, covered, and add fresh herbs if desired.
- Serve with sour cream, pepper or just as is.
It is recommended to think about a snack: for example, sandwiches on skewers with vegetables or mushrooms.
Beans stewed in tomato sauce
Beans stewed in tomato sauce
Beans are very healthy, and they are extremely easy and quick to cook.
The following ingredients are used to extinguish it:
- carrots (2 pcs.);
- onion (1 pc.);
- fresh or dried herbs (to taste);
- salt and spices (to taste);
- vegetable oil.
You can add champignons, tomato, bell pepper, Brussels sprouts or cauliflower, garlic and other ingredients.
Preparation:
- Soak the beans first or use ready-made ones from a can.
- Chop all the vegetables in advance, mix them with beans and place in a frying pan or slow cooker. All ingredients have the same cooking time.
- Fill the dish with water, pepper and salt, add vegetable oil.
- Cook over low heat for half an hour, stirring occasionally
- 10 minutes before removing from heat, add about two or three tablespoons of tomato paste or ketchup to the beans.
Potato-tomato casserole
Potato and tomato casserole
Potato casserole with tomatoes is prepared from a minimum amount of ingredients:
- potatoes (7-9 pcs.);
- tomato (2 pcs.);
- sauce or mayonnaise (to taste, about 4 tablespoons);
- spices (to taste);
- vegetable oil for greasing the mold.
The sequence is:
- Peel and boil the potatoes, then mash them into a puree, add salt and a little vegetable margarine.
- Grease a baking sheet with vegetable oil and place the puree on it in an even layer.
- Place slices of chopped tomato on top.
- Grease the casserole with a thick layer of mayonnaise or sour cream sauce.
- Bake for 20-30 minutes, preheating the oven.
Be sure to read: Do you need a cheat meal when losing weight, eating right, drying your body, what can you eat?
You can find lean sauces if you don’t want to eat animal products.
Apples baked with nuts and dried fruits
Apples baked with nuts and dried fruits
Apples with nuts and dried fruits are a snack for tea or a light snack. It is highly not recommended to replace a full breakfast, lunch or dinner with them. If we consider this as a separate dish, then eat it with something else to fill up.
The fruit must be washed, cored and filled with dried fruits, nuts, and if desired, add a drop of syrup, sugar, cinnamon, vanilla, and chocolate chips. Place in a preheated oven for a few minutes and the dish is ready.
Energy bars
Energy bars
Bars that quickly replenish energy should be high in calories, satisfying and contain a large amount of protein.
For their preparation they are most often used:
- dried fruits:
- nuts;
- seeds;
- cereals;
- various oils and pastes.
Below is a very unusual recipe, and the sequence of actions is as follows:
- Take several types of nuts, dry fruits, oatmeal, seeds.
- Mix everything thoroughly, put an additional spoon of cocoa powder in the container with the ingredients.
- Pour 100 ml of any plant milk into this mixture.
- Add a spoonful of peanut butter.
Mix everything thoroughly. If it turns out liquid, then you should add a little more cocoa powder. Shape the bars and bake a little in the oven for 5-10 minutes so that they do not fall apart.
Apple strudel
Apple strudel
The dough for the future strudel should be prepared without eggs and milk. Despite this, it turns out quite tasty and soft. You can also buy ready-made ones in the store.
You will need:
- packaging of finished dough;
- yogurt or sauce (to taste);
- apples (2 pcs.);
- sugar, spices to taste (cinnamon, vanilla, etc.).
Preparation:
- Cut the apples into thin slices, it is advisable to add cinnamon or a little vanilla to taste.
- Thaw the dough in advance, knead it, place it on a greased baking sheet. Place apple slices evenly on top.
- It is recommended to cover the apples with sour cream sauce on top - you can buy soy or regular yogurt based on plant milk.
- Place the baking sheet in a preheated oven for 20-25 minutes (at medium temperature).
Traditionally, strudels are served with ice cream. It can be replaced with frozen berries or a banana cut into slices that had been in the freezer beforehand.
Green smoothie
Green Smoothie
There are so many variations on how to make green smoothies. In fact, you can put any fruits, berries, and vegetables into the blender.
The simplest smoothie recipe is made from the following ingredients:
- banana;
- kiwi;
- green apples.
These fruits can also be mixed with any plant milk: almond, hazelnut, rice, buckwheat, soy, coconut. It will give a creamy taste.
There are also plant-based drinks with chocolate, vanilla and other additives.
Lentils with stewed vegetables
Lentils with stewed vegetables
Lentils are a vitamin-rich product that people should consume with any type of diet. It is relatively simple to prepare, since this culture does not require pre-soaking and cooks a little longer than buckwheat.
You will need:
- lentils (200 grams)
- onion (1 pc.);
- tomatoes (2 pcs.);
- peppers (1-2 pcs.);
- zucchini (1 pc.);
- eggplants (1 pc.);
- a little garlic (2 pcs.);
- carrots (1-2 pcs.);
- mushrooms (about 200 grams).
The cooking sequence is as follows:
- Lentils need to be cooked and drained in advance.
- Peel the vegetables to be used.
- Chop all the ingredients, place in a saucepan along with the lentils, add water, sunflower oil, salt, pepper, spices and start stewing.
Usually 10-15 minutes over medium heat is enough. You can eat the stew with a side dish or separately.
You should try adding some kind of sauce to the stew to enrich the taste of the dish. The choice depends on the preferences of the cook: the easiest way is to make tomato or use ready-made paste or ketchup.
Pear salad with arugula
Pear salad with arugula
This appetizer is rarely prepared, since not everyone likes its flavor combination. There are recipes for salad with arugula and pear without cheeses.
You will need:
- arugula;
- fresh pear;
- cashew nuts;
- walnuts;
- balsamic vinegar;
- olive oil;
- sour green apple;
- lime juice
You can exclude ingredients and add your own. Cut the components into any shape, add the quantity of certain components to taste. This combination of products will not leave even the most experienced cooks indifferent.
Baked pancakes
Baked pancakes
List of ingredients for preparing the dish:
- potatoes (5-6 pcs.);
- flour (50-60 grams);
- salt and spices (to taste);
- sunflower seeds are not enough for frying.
Draniki without eggs and cracklings are prepared according to the following recipe:
- Grate raw potatoes on a fine grater in the required quantity.
- After the vegetable gives juice, add about two tablespoons of flour (about 50 grams) to the bowl.
- Mix everything thoroughly, add salt, sugar and spices to taste.
- Heat the frying pan, grease it with oil and start cooking.
Be sure to read: Budget but effective diet for weight loss: creating a menu for the week
Thanks to flour and potato juice, the potato pancakes will not fall apart. They are eaten with sour cream, mayonnaise or vegetables.
Contraindications
A vegetarian diet is as stressful for the body as any other weight loss method. Don't start it:
- children under 18 years of age;
- elderly people (over 60 years old);
- teenagers whose hormonal system is just beginning to function.
In general, before you start losing weight, you need to visit a general practitioner or nutritionist and consult about the advisability of using a vegetarian diet. You should not suddenly change your diet if you have persistent hypertension, severe forms of kidney and liver pathologies, or irritable bowel syndrome. But these diseases are not a categorical contraindication; everything is at the discretion of specialists.
Basic nutrition rules
To get truly positive results, you need to follow the following rules in the process of losing weight:
- you should not give up dairy products and eggs, this can lead to a lack of vitamin B12 and sad consequences;
- fish is not prohibited, but it should be consumed rarely and only in case of a clearly expressed desire to eat it;
- any fermented milk products should have a low fat content;
- Throughout the diet, it is necessary to maintain a drinking regime and consume at least 2 liters of clean water per day;
- the presence of sweets, pickled, canned and fried foods in the menu is sharply limited or excluded;
- a sudden transition to a vegetarian diet is prohibited; in a couple of weeks you need to wean your body off meat, regularly reducing its amount in the menu;
- the diet should include at least 3 main meals, the break between them should not exceed 5 hours;
- after 18-00 you can’t eat anything, but if you have a strong feeling of hunger, which does not stop after a glass of water, you can eat one sour apple or 200 ml of low-fat kefir;
- Between main meals, snacks are allowed, but they should be light - a few nuts, seeds, an apple or citrus fruits.
You should listen to your body, because a vegetarian diet is not suitable for everyone. There are people who, if there is no meat in their diet, become depressed, their health worsens, and they become weak and drowsy. In this case, it is worth reconsidering your weight loss method and consulting with a nutritionist about changing your tactics for losing excess weight.
Making a protein menu
Given the list of permitted foods, it is not difficult to create a menu for a vegetarian diet.
For a week
| Day | Breakfast | Dinner | Dinner |
| 1 | 100 g of buckwheat porridge cooked in milk + the same amount of any fermented milk drink | Vegetable broth soup (150 ml) with 1 slice of bran or corn flour bread or toast + cucumber salad + tomatoes with olive oil | 100 g rice porridge + eggplant, baked in the oven or grilled (open fire) |
| 2 | Cheese cheese (150 g) + 2 fresh tomatoes + bread from approved types of flour + boiled chicken eggs (2 pieces) | 200 g of salad from low-fat salty soft cheese (cachotta, feta cheese), peeled apple, celery greens (you can sprinkle with lemon juice and a minimum amount of vegetable oil) | Stewed or grilled zucchini (200 g) + baked potatoes or boiled beans |
| 3 | 150 g rice porridge with milk + 1 pear | Soybean soup with tofu cheese (150 ml) + small sesame bun (weight no more than 50 g) + 1 orange | Vegetables with mushrooms, stewed in their own juice (200 g) |
| 4 | 200 ml of any fermented milk product + boiled eggs | Sweet pepper (Bulgarian), baked in the oven with rice + 2 apples | 150 g boiled beans + 2 boiled jacket potatoes, you can add tomatoes |
| 5 | Oatmeal cooked with milk (150 g) + baked goods made from corn or rye flour | Lentil soup (200 ml) + banana + Chinese cabbage as salad | Stewed vegetables in the amount of 200 g |
| 6 | 100 g low-fat cottage cheese with 200 ml kefir | Lenten borscht (150 ml) + vinaigrette + kiwi | Stewed cabbage with mushrooms (200 g) + a glass of fermented milk drink |
| 7 | Cottage cheese casserole (100 g) + natural yogurt (glass) | Barley porridge with milk (150 g) + boiled cauliflower salad | Asparagus baked in the oven |
This is a sample menu and you don’t have to follow it absolutely exactly! It is important to understand the principle of preparing a diet, and swapping meals and adding boiled fish is completely acceptable. The only thing you should pay attention to is that dinner should always be light, less high in calories compared to breakfast and lunch.
For a vegetarian menu for the day, watch this video:
For 14 days
You don’t need to change anything radically; you can take a weekly menu of a vegetarian diet as a basis. Nutritionists advise starting to add fatty dairy products and fish to the menu on days 10-11. But this is only if the result is already satisfactory. Otherwise, you can follow the diet in question for 30 days in a row.
