Vegetarian diet for weight loss: menu

More and more people are switching to vegetarianism, based on research by scientists about the dangers of meat, personal motives or religious beliefs. But vegetarianism is not only ethical in relation to nature. On a vegetarian diet, you can lose weight without having a protein deficiency in the body. In this article, you will learn new recipes and learn many new facts about animal products.

Fighting vegetarians and meat eaters

Everyone defends his point of view, and this is normal. Many vegetarians in a rather persistent form impose their way of life, which is why the "meat-eaters" did not have the best impression of a mindless life. One of the reasons is that the substances in meat suppress aggression, make people more patient, and vegetarians do not receive these substances. But there are people who tolerate those who consume meat products without imposing their point of view and living in harmony with nature.

Do not assume that when switching to a vegetarian diet for weight loss, you will become angry and will constantly break down on your loved ones - it all depends on the person himself. Vegetarians, as a rule, are engaged in yoga, meditation and knowledge of themselves and the world, which makes them calmer and kinder.

The spiritual side of the issue

Many people, starting with a vegetarian diet, remain on the side of nature for life. Why?

We are curious, so at the beginning of the diet a person will look for information about vegetarians, watch science films or read articles. 1 out of 10 people will remain on a vegetarian diet, not for weight loss, but because of the spiritual side of the issue. People feel sorry for the animals that are slaughtered in slaughterhouses, they realize how much food is spent on the maintenance of such large farms, and feel that they belong to the ennobling of the planet.

Also, vegetarians substantiate their choice with the physical characteristics of a person. In ancient times, food was not prepared, consumed raw, there were no weapons and hunting equipment. A person cannot kill a cow or a pig with his bare hands, and his teeth are not designed to eat raw meat. Fangs are not formed, chewing teeth are intended for fruits and greens.

But what about protein?

When switching to a vegetarian diet, people are worried about the question of what about the protein that the body needs. In fact, meat is not the first in the list of products containing protein. Its much higher content in beans, lentils, sesame and fish. We will talk more about fish later, but for now more about vegetable protein. Its chemical composition is different from that of an animal, it is more quickly and easily absorbed by the body, which gives a definite plus for strength training in the gym. Muscle mass gain easier. There is even a high protein soy protein that is no different than usual.

Many vegetarians germinate buckwheat, wheat and oats unroasted; these sprouts contain a lot of protein and vitamins. In this article, you will learn many recipes for a vegetarian diet based on plant foods and more.

Vegans and Vegetarians

There is a significant difference between vegans and vegetarians. Unlike the latter, vegans do not eat any food of animal origin, which includes eggs, milk, cheese, cottage cheese, etc.

Vegetarians consume these foods, some of them even eat small quantities of fish. So the vegetarian diet is not so complicated, refusal is only from meat and fish (optional). But do not abuse too flour, fatty, fried and sweet - a lot of carbohydrates just will not bring benefit to your figure.

The right transition to a green lifestyle

You need to properly prepare for a vegetarian diet, do not shock the body with a sharp rejection of meat. If you eat meat 2-3 times a day, a week before the diet you need to gradually exclude it from the diet, removing one meal with meat once every couple of days.

It is also worth starting to drink more water, 30 milliliters per 1 kilogram of weight - this is the daily norm of an adult. This helps to cleanse the body, renew cells and prevents dehydration.

Refusal of meat: the reaction of the body

Do not assume that a sharp rejection of meat will make you immediately feel light in the body and improve well-being. The first couple of days may be unusual: the body will be cleansed of toxins and toxins, the stomach will begin to work faster.

But soon, the condition will noticeably improve, the skin will become clean and smooth, and nails and hair will be stronger and more beautiful if you comply with the standard of KBZhU. Many vegetarians say how light they feel, but there are some nuances. If you eat buns, Coke and chips, you will earn gastritis, not an inspired state. You need to eat more greens, vegetables and fruits, pay special attention to cereals with a high protein content.

Flexible diet

Below is a menu of a flexible vegetarian diet for one day, which allows you to eat fish and dairy products. You only need to give up meat.

Breakfast: oatmeal on the water with a slice of butter and dried fruits.

Snack: cheese sandwich, coffee with milk without sugar.

Lunch: baked trout under foil with sour cream sauce, buckwheat.

Snack: Sugar-free fruit bar.

Dinner: 2 boiled eggs and a vegetable salad.

Snack: a glass of kefir.

The menu is quite varied, healthy and nutritious. Here are 5 soups of a vegetarian diet without fish and meat.

Lentil soup with vegetables.

Ingredients:

• lentils - 150 g;
• broccoli - 100 g;
• carrots - 1 medium;
• onion - 1 medium;
• cauliflower - 100 g;
• spices to taste (dried garlic and peppercorns are well suited).

Cooking:

1. Rinse the lentils, add water, bring to a boil and add chopped cauliflower and broccoli.
2. At this time, fry the onions and carrots in a separate frying pan in vegetable oil, sauté for 20 minutes.
3. After 30 minutes, remove the soup from the heat, add spices and overcooking, cover and leave for 15 minutes.
4. When serving, garnish with herbs and add sour cream to taste.

Vegetarian borscht.

Ingredients:

• beets - 1 large;
• onion - 1 medium;
• carrots - 1 medium;
• potatoes - 3-4 tubers;
• tomato - 2 medium;
• fresh or pickled cabbage - 200 g.

Cooking:

1. Peel and chop the vegetables into small cubes, grate the carrots and beets. Peel the tomato and mash it.
2. Put the beets on the fire, 15 minutes after boiling add potatoes and cabbage. At the same time, fry the onion with carrots in a pan, add tomato to the overcooking and simmer until the potatoes are cooked in a pan.
3. Add overcooking to soup, salt, pepper and remove from heat.
4. Leave under cover for 15 minutes.

Green okroshka (preferably used while following a flexible vegetarian diet, it cleanses the body well).

Ingredients:

• cucumber - 2 pcs.;
• radish - 5-6 pcs.;
• greens - 2 bunches;
• hard-boiled eggs - 3 pcs.;
• asparagus - 200 g;
• garlic - 3-4 cloves.

Cooking:

1. Cut vegetables and asparagus, rub the garlic on a fine grater.
2. Mix everything, pour kvass or mineral water and serve.

Cold green soup.

Ingredients:

• cucumbers - 2-3 pcs.;
• greens - to taste;
• radish to taste;
• tomatoes - 2-3 pcs.;
• peas - 150 g;
• corn - 150 g;
• kefir - 0.5 l.

Cooking:

1. Cut vegetables and herbs, add corn and peas, mix.
2. Salt, pour kefir and serve.

Soy Tofu Soup.

Ingredients:

• tofu - 200 g;
• potatoes - 3-4 tubers;
• carrots - 1 medium;
• onion - 1 medium;
• Brussels sprouts - 200 g;
• corn - 150 g.

Cooking:

1. Put boiled potatoes with brussels sprouts and corn.
2. Fry tofu with carrots and onions in a pan, add garlic and herbs if desired.
3. Add to the cooked potatoes, leave for 15 minutes. Serve with sour cream.

As you can see, the menu of the vegetarian diet is very satisfying and tasty, you can experiment as much as you like!

Strict diet for vegetarians

A rigid diet implies a complete rejection of meat, fish, flour and sweets. The same proper nutrition, but with a vegetarian touch. It is necessary to exclude fatty foods, fast food, chips, soft drinks, milk and white chocolate, and flour products from the diet.

Allowed Products:

• cereals;
• bitter chocolate;
• vegetables;
• unsweetened fruits (except bananas and grapes);
• berries;
• soy products (tofu, soybeans);
• legumes - chickpeas, peas, lentils, etc .;
• low-fat dairy products.

Sweets can be replaced with dried fruits, nuts and sugar-free fruit bars. In the afternoon, do not lean on carbohydrates, it is better to give preference to protein foods - cottage cheese, tofu, beans, complementing this with a large bowl of vegetable salad. Before going to bed, you can drink a glass of kefir or fermented baked milk.

Weekly diet

Below are a few recipes for a vegetarian diet for a week.

Breakfast:

• Cheesecakes (replace wheat flour with buckwheat or oatmeal, you can add a little semolina).
• Oatmeal pancakes. Beat 2 eggs, add 2 tablespoons of oatmeal, mix. Fry in a pan with a drop of oil or non-stick. As a filling, you can use cottage cheese or regular cheese, unsweetened jam, vegetables and fruits.
• Porridge: oatmeal, buckwheat, millet, rice in milk or on water with the addition of honey and butter.
• Whole grain bread sandwiches with any filling: avocado with curd cheese, fried tofu with spices, vegetables.

Lunches: soups (fish, cold soup, okroshka, vegetarian soups on vegetable broth). Second courses of fish or beans, complemented by any vegetable side dish or cereal.

Dinners: protein dishes with vegetable salads (baked fish, steamed, stewed, fried without oil, tofu, soybeans, beans).

Snacks: nuts, fruits, dried fruits, sugar free bars, smoothies, salads.

Adapt the menu to your tastes, this is room for creativity!

Everyday Vegetarian Recipes

For a vegetarian diet, 5 recipes for hearty snacks.

1. Berry smoothie. In a blender, mix raspberries, strawberries and black currants, add a little water and honey, decorate with flaxseeds (a source of healthy fats).
2. Oatmeal drink to restore strength. On a glass of soy or ordinary milk you need to take 2 tablespoons of ground oatmeal, mix in a blender, add banana, honey, berries, if desired. A charge of energy for the whole day!
3. Cleansing green smoothie. In a blender, beat 2 bananas, a bunch of spinach (it has no taste, but it has a sea of ​​vitamins), a spoonful of honey and a teaspoon of flaxseed. This drink cleanses the body of toxins, perfectly saturates for a long time and improves skin condition.
4. Homemade ice-cream cocktail. Freeze a few peeled bananas. Place them in a blender and beat until smooth, then add half a glass of ryazhenka and a little cinnamon, beat again. It turns out creamy ice cream with a touch of banana and the aroma of sweet pastries. A real treat for the sweet tooth!
5. Milkshake for dessert. There is even greater scope for imagination. The most delicious is to mix milk, strawberries and creamy ice cream in a blender, but use such a treat in the morning so that the diet does not become a "mass gain". Add any berries to taste, instead of sugar - honey.

If you drink such cocktails, on a vegetarian diet, 5 kilograms per week will disappear unnoticed!

Way out of diet

So, if you strictly observe the diet, do not abuse sweet, flour and fatty foods, then the diet can be safely called "Vegetarian diet for weight loss by 10 kilograms." This weight can be lost in 1-2 weeks of compliance with all the rules. But this is not enough - you need to get out of the diet correctly so that extra pounds do not return, taking with you a couple of friends (or more).

When the right number appears on the scales, you should not immediately run for the barbecue and juicy steak. It is necessary to introduce meat gradually, just as you removed it from your diet. Add 30-40 grams of light chicken to dinner, gradually increasing the serving by 10-20 grams daily, then add meat to dinner. To keep the result with you for a long time, do a fasting day without meat once a week, prepare yourself a green smoothie from the recipe list and cut portions.

Water and movement

To make the diet more effective, you need to drink enough water, as mentioned above, and play sports. Sign up for a swim in the pool, in the sports section, fitness club or work out at home. Then the body will become not only slim, but also toned, because movement is life!