Vegetarianism is the best diet for weight loss. Types of vegetarian diets, menu and recipes

Features of a vegetarian diet, its species. Recipes, tips and reviews.

A diet or lifestyle without meat is knocked out of a society accustomed to consuming animal products. However, the last 20-30 years about vegetarianism and its benefits for human health, they are talking more and more convincing.

The allocation of directions in it such as vegans, raw foodists, fruit loves, lacto- (consuming dairy products) and ovolactovegetarians (eat fish, seafood and eggs) indicates the growth of the popularity of vegetarianism.

Vegetarian diet for weight loss

It has a beneficial effect on the whole organism:

• cleanses of toxins, toxins, excess cholesterol
• reduces blood sugar levels
• the pressure and body weight normalize
• improves complexion and mood
• adds strength and energy
• ecological from a spiritual point of view - we do not eat none of the smaller brothers
• during one week on a vegetarian diet, you will easily lose from 2 to 4 kg

If you decide to try vegetarianism to taste or with the aim of losing weight, then give yourself a two -week period to gradually reduce the amount of meat consumed to avoid the stress of the body during the diet.

If you have achieved the desired result or decided that you are not yet ready for such a lifestyle, then the exit from the diet is also needed smoothly.

And remember that with any diet you need to drink about 2 liters per day. It should be of good quality and not carbonated.

Vegetarian Menu for weight loss

• To lose weight on a vegetarian diet, one should exclude cakes and sweets in unlimited quantities and at night. You can afford candy or a couple of squares of chocolate in the morning until 10 hours
• Also forget about fried potatoes at night, pasta from soft varieties, fast food, Kolya and its derivatives
• Go to boiled, steamed or baked vegetables in the oven
• Instead of sweets and cookies, eat fresh fruits in the morning
• Love salads from fresh or boiled vegetables, fruit salads with low -fat yogurt, vegetable soups
• If the feeling of hunger praises you between the main meals, satisfy it with nuts, raisins, dried apricots in small quantities

Balanced vegetarian diet

The vegetarian diet itself is balanced.
In the morning, please yourself with a sweet taste, eat the most diverse food during the day, take a small portion of stewed vegetables at night.

And even if after dinner you felt a slight hunger, drink a glass of boiled milk sweetened by honey or spices, for example, cardamom. This remedy and hunger will quench, and the dream will make it stronger.

Vegetarian protein diet

The protein diet quickly burns excess fat and kilograms. It is effective due to increased protein consumption-for every 1 kg of weight-2-3 g. The duration of this type of diet is up to 10 days. At least 3 days. The result is from 10 to 30 kilograms.

In addition to meat, a high protein content is:

• low -fat cottage cheese
• soy
• brynza
• tofu
• eggs
• milk
• yogurts
• fruits except bananas and grapes
• vegetables
• mushrooms

It is not necessary to completely exclude carbohydrates from your diet, and it is quite possible to minimize them.

As you can see from the list of products, vegetarians can easily use a protein diet to reduce their weight.

Vegetarian diet for children

• Opinions of the luminaries of pediatrics, dietetics and medicine as a whole vary in this moment. Most of them categorically do not recommend vegetarianism for children, give different “horror stories” as arguments about the absence of iron, vitamins B12 and D, other important substances for the growth of the child
• On the other hand, Vryatli's parents will give their child a piece of sausage or chicken leg. Unless in the case of certain serious diseases in a child
• Ancient science of Ayurveda (trans. "Science of life") postulates vegetarianism as food axiom for all people, including children
• Offer your crumbs with a curd casserole with raisins, a bright salad of fresh vegetables or fruits, delicious yogurt or smoothie, funny pancakes and homemade cookies in the form of bears or ducks or a fried piece of pork, chicken, lamb, seasoned with ketchup, mayonnaise and mustard
• Look what he will choose. He will be interested in vegetarian dishes, of course, if you yourself tend to eat plants, fruits and vegetables for food

Vegetarian diet for cleansing the body

Thanks to the balance of fiber, proteins, carbohydrates and vitamins, which is rich in vegetarian food, your body is independently cleansed of toxins and toxins. Give him only time and practice diet for at least 2 weeks in a row.

Vegetarian diet for athletes

It exists and is used by many people. Only instead of industrial drinks for building muscle mass are used naturally cooked personally.
For example, after a good workout, please yourself with such a protein-carbohydrate cocktail:

• 250 ml of soy milk
• 150 g of sprouted soybeans
• 1 banana
• 150 g of any sweet berries

Mix everything in a blender, pour into a container and take with you to the hall.
And the forces will restore, and hunger will quench, and useful.

Try to eat whole grain, vegetables, fruits, nuts, seeds, fresh greens all year round year.

Lacterian vegetarian diet

This is a special type of diet or lifestyle, when the use of milk and its derivatives is permissible, in rare cases - unfertilized eggs. And cheeses made by industrialized are excluded due to the use of animal fats.

The vegetarian diet is good to quickly reduce blood cholesterol. Sometimes it is a transitional step to veganism.

Milk vegetarian diet

• Shown only for a short time 1-2 days. Frequency once a week for a month. The effect is minus 1-3 kg. Easily used in the summer
• Particular attention is paid to milk and dairy products with low fat or low -fat
• Ideally, if on the day of the diet you can withstand a monoproduct - milk. If it's hard, you can add fruits. Only before use, pay attention to their compatibility with milk

Strict vegetarian diet

Or in other words veganism, and in Christianity - post. At this time, eggs, fish and for most people are excluded in their pure form. All dishes are formed only from nuts, cereals, fresh fruits and vegetables. For veganism, it is characteristic of germinating grain, and then eat it.

Vegetarian diet for weight loss at 10 kg

Its second name is a vegetarian Kremlin diet. The main difference from the classic Kremlin is the lack of meat.

Duration - 2 weeks, then you need a break for a month and can still be repeated as necessary.

During the diet are prohibited:

• coffee
• alcoholic drinks, including wine
• pepper, like seasoning

The effectiveness of this diet is achieved due to the optimal balance of food and regime.

Vegetarian diet menu for a week

Day 1

• Breakfast: 150 grams of buckwheat, boiled with milk or water, 200g of low -fat kefir
• Lunch: 200 ml of vegetable soup, 1 piece of rye bread, 200 grams of fresh vegetable salad seasoned with a pair of tablespoons of olive oil
• Dinner: 150 gr brown boiled rice, 200 grams of grilled vegetables

Day 2

• Breakfast: 2 hard -boiled eggs, 1 sandwich of rye bread with Brynza and tomato
• Lunch: 200 grams of salad of apples, celery, grated cheese, seasoned with olive oil, lemon juice and spices, 2 pieces of whole grain bread, 2 medium boiled potatoes
• Dinner: 150 grams of zucchini caviar

Day 3

• Breakfast: 150 grams of cottage cheese, 2 average pears, 150 ml of low -fat drinking yogurt
• Lunch: 200 ml of soy soup with pah, 150 grams of stewed vegetables, 1 fresh bun with sesame seeds, 1 average orange
• Dinner: 200 grams of stewed vegetables with mushrooms and onions

Day 4

• Breakfast: 1 boiled egg, 1 small cucumber, parsley branch, 200 ml of low -fat kefir, 2 medium apples
• Lunch: 2 medium boiled potatoes, 150 grams of commodity patch beans, 1 piece of rye bread, 2 medium tomatoes
• Dinner: 200 gr stuffed with vegetables and pepper rice

Day 5

• Breakfast: 100 ml of oatmeal with milk or water, 1 average banana, 200 ml of low -fat kefir
• Lunch: 200 ml of soup with lentils, 150 grams of salad with carrots and cabbage seasoned with olive oil, 2 average kiwi
• Dinner: 250 grams of vegetable stew

Day 6

• Breakfast: 100 g of granular cottage cheese, 100 g of any fresh berries, 150 ml of low -fat kefir
• Lunch: 200 ml of borsch without meat, 150 gr vinigreek in olive oil, 2 pieces of rye bread, 1 middle apple
• Dinner: 150 grams of stewed cabbage with mushrooms, 200 ml of low -fat kefir

Day 7

• Breakfast: 150 grams of cottage cheese casserole, 150 ml of low -fat drinking yogurt, 1 orange
• Lunch: 200 grams of pearl barley or water, 150 grams of cauliflower salad with olive oil, 200 grams of commodity juice
• Dinner: 200 grams of potato and vegetable casserole, 150 g noticed or boiled asparagus

Vegetarian diet: menu for 2 weeks

The vegetarian diet is acceptable and interesting in that the products can be changed and arbitrarily alternated. Show imagination.

You should adhere to simple rules:

• lunch is the most satisfying, including calories
• breakfast sweet due to fruits, dairy products, honey
• dinner is poor, preferred taking stew or fresh vegetables
• use water in sufficient quantities, namely 1.5-2 liters
• if you calculate calories, then for a day there should be at least 1500

Below are several variations of food without meat and fish.

Option 1.

• Breakfast: banana (1 pc.), Orange (1 pc), low -fat yogurt (150 ml), honey (1 h L)
• Lunch: vegetable or mushroom soup (400 ml) and a piece of rye or whole grain bread
• Dinner: 150 grams of vegetables-grille (eggplant or zucchini)

Option 2.

• Breakfast: 200 grams or oatmeal with milk, fruits
• Lunch: Small pizza with vegetables without acute sauces and mayonnaise
• Dinner: 200 grams of vegetable casserole

Option 3.

• Breakfast: boiled egg (1 pc), bio -ogurt (150 ml), a piece of whole grain bread with butter, grapefruit
• Lunch: baked potatoes and vegetable salad
• Dinner: 150 grams of boiled beans, fresh white cabbage salad with olive oil

To make the nutrition more interesting, make it up by day, for example, one day fruit, the second is vegetable. And alternate them among themselves, for example, like this:

Vegetable day menu

• Breakfast: 4 baked tomatoes, 1 cup of fresh vegetable juice
• Lunch: fresh cucumbers with olive oil
• Dinner: a portion of boiled or stewed vegetables to choose from and a cup of herbal tea without sugar

Fruit day menu:

• Breakfast: fruit salad, seasoned bio -ogurt, herbal tea with lemon
• Lunch: fruit salad, 2-4 pieces of melon
• Dinner: similar to the lunch menu

Vegetarian diet: Month menu

You decided to eat only plant and milk food for a month, then feel free to combine foods among themselves. You can take the above menu as a basis and add your variations.

If you first taste vegetarianism, do it in the summer when there are many fresh vegetables, fruits and berries of the area where you live.

Vegetarian diet recipes

There are many recipes for vegetarian dishes. Consider a couple of interesting things.

Cottage cheese casserole

Products

• 300 grams of cottage cheese
• 50 g of raisins
• 1 egg
• 70 grams of sugar
• 5 gr vanilla
• 100 g of decoration

Cooking

• Sugar rake cottage cheese
• Add an egg, vanilla and raisins
• Fall asleep the brand and mix everything thoroughly
• Pour the dough into a silicone form
• In a well-heated oven we bake 15-30 minutes
• We check the readiness with a toothpick

The vinaigrette

Products

• 2-3 potatoes
• 1 carrots
• 1 beets
• 150 grams of sauerkraut
• 100 g of canned peas
• 1 canned cucumber
• 2-3 tbsp olive oil

Cooking

• Boil potatoes, carrots and beets
• Cool, clean and not uncommon for cubes of medium size
• Mix with cabbage, peas and pre -chopped cucumber
• Tie oil
• We decorate the finished dish with fresh herbs

Vegetarian soups diet 5

Diet 5 It is designed specifically for those who are obese, has serious disorders in the liver, biliary tract, stomach and digestive system as a whole, suffers from constipation.

This diet is characterized by the exclusion of meat from the diet and its enrichment with natural fiber, proteins and carbohydrates.

What first dishes are optimal for diet 5, consider several recipes of soups.

Vegetable soup

Products

• 2 Average potatoes
• 1 small carrots
• 4-5 color cabbage inflorescences
• 1 bunch of onions
• 1 bunch of spinach leaves
• 1 Bulgarian pepper
• on a bunch of parsley and dill,
• caraway seeds, salt
• 1-2 tbsp olive oil

Cooking

• 1 liter of water or vegetable broth boil
• Lower the vegetables in the order specified in the list of products.
• After adding potatoes, wait 5-7 minutes.
• Then send the carrots, withstand 2-3 minutes and so on.
• Olive oil can be poured in front of a karofel or at the very end of cooking.

Cereal soup or pasta

Products

• 2 Average potatoes
• 1 small carrots
• 50-70 grams of cereals (rice, buckwheat, barley) or macaron solid varieties
• 1 bunch of onions
• Parsley, dill, bay leaf, salt
• 1-2 tbsp olive oil

Cooking

• We prepare according to a scheme similar to the previous recipe, but after potatoes with our cereals or pasta for 4-5 minutes.
• Add the rest of the vegetables in order through the temporary interval for 2-3 minutes.
• Before serving the soup, it can be decorated with fresh herbs that you love.

Vegetarian cabbage soup diet 5

• 500 grams of fresh white cabbage
• 2-3 potatoes
• 1 carrots
• 1 celery root
• Parsley and dill
• 2 bay leaves
• 3 fragrant peas
• 3 tomatoes
• asaphetida on the tip of a knife

Cooking

• We cut potatoes in half, lower it into boiling water
• The rods of cabbage sheets that come from the stumps are cut into large squares and add to the potatoes
• We lay a bay leaf and fragrant peas
• The root of the celery is three on a coarse grater, we twist its leaves and cut it coarsely, we send everything to the saucepan
• Grind the carrots on a small aunt and, together with asaphetide, add to the water with vegetables
• Tomach on fire for 10 minutes
• We decorate the finished cabbage soup in a plate with fresh herbs and season with sour cream

Tasty vegetarian diet

Vegetarianism is very tasty and diverse. Make it such spices, for example:

• Vanilla
• Turmeric
• Cardamom
• Fennel
• Asafoetida
• Barberry
• Anise
• Cinnamon

The list of natural spices is huge, as well as the taste qualities of food with their use.

Is a hormonal failure possible against a long vegetarian diet?

Recall the biblical plot about Adam and Eve. They lived in the Paradsk Garden and ate only plant products, even rather they were the first raw foodists. They were friends and rejoiced with animals. And no diseases and malfunctions in the work of the body were unknown to them.

• Of course, now on the Internet and among nutritionists you may face the opinion that long -term vegetarianism negatively affects the hormonal background or is contraindicated in older people, children, pregnant and lactating women
• The reason is the lack of certain trace elements. But think, is there a grain of truth in this? Maybe not all plant products were thoroughly studied by the chemical composition, or people of a particular area of \u200b\u200bthese very trace elements are not needed at all
• Choose consciously the source that you trust in search of an answer about the dangers of vegetarianism
• Indeed, a raw food diet can indeed have a negative effect on the work of organs and systems. And only because it is shown to few people due to their physiological characteristics

The products of a vegetarian diet

• exclude animal products, except for milk and eggs,
• fruits and berries
• vegetables
• nuts and seeds
• herbs
• croats and grain
• milk and its derivatives
• spices
• vegetable and butter
• eggs
• mushrooms

Vegetarian diet for weight loss: tips and reviews

There are some tips for those who wish to build a vegetarian diet:

• drink clean water without gas in an amount of 2 liters daily
• strictly follow the diet
• exclusively from the menu store sweets, buns and cakes
• master new recipes and cook for yourself
• send fruit morning, share the evening with vegetables
• tune in positively and feel the taste from food without meat

Reviews

Galina, a young engineer.
After years of study at the institute and unsystematic snacks, my health was shaken. The dietitian advised to practice the vegetarian diet in the warm season. As a result, my well -being improved and health problems came down to minimal manifestations.

Valentina Petrovna, teacher.
After graduation from the university, I immediately started teaching. Stress, new curricula, individual classes with children sometimes knock out of the regime and I forget about eating for lunch. The result - my figure swam. A healthy dietary consultant has developed a vegetarian menu for me for a month. Thanks to this, my weight decreased by 3 kg, and my health improved and has become more strength. I have been practicing a diet without meat for 5 years.

Video: Vegetarian diet menu for a week