Everybody has heard about the vegetarian diet. Its main assumption is the abandonment of meat. What, however, should we give such a restriction? What are the benefits and risks of eating this way? And can a vegetarian diet serve as a way to reduce weight?
Vegetarian diet – what to eat, main rules
In the simplest terms, a vegetarian diet consists of eliminating meat from the daily menu. However, there are different types of vegetarianism in which different groups of products are subject to limitations. The very idea of vegetarianism does not only refer to dietary restrictions but has its own religious, ethical, ecological and health grounds. The table below presents varieties of vegetarianism along with the animal and animal products allowed for consumption.
Vegetarian diet – what to pay attention not to harm yourself
A vegetarian diet may be suitable for all age groups, including pregnant and lactating women, athletes or the elderly. It is extremely important, however, that it is well balanced, appropriately varied and sufficient supply of all nutrients. Depending on the variety, other ingredients may be problematic. Regardless of the chosen diet, it is necessary to pay attention to the appropriate energy value of the diet and the proper content of protein, iron, calcium, zinc, selenium, iodine, vitamins B12 and D. Sometimes additional supplementation of some ingredients is necessary. Additionally, when using a vegetarian diet, it is worth paying attention to the origin of consumed vegetables and fruits. Their high consumption increases the risk of excessive consumption of the remaining plant protection products and fertilizers used in them.
Vegetarian diet and slimming
A vegetarian diet is often used as a way to reduce body weight. However, this is not a type of slimming diet, but a nutritional model. Like any other, it can be a way to reduce unnecessary kilograms, but it is important to provide all the necessary nutrients when the negative energy balance is achieved. A vegetarian diet is based on a wealth of vegetables and fruits. This is certainly a huge help when using a reduction diet. Due to a large amount of dietary fiber, hunger is suppressed and it is easier to persevere on a diet with a reduced number of calories.
The research shows that people using vegetarian diets have lower body mass and BMI (body mass index) in comparison with people on a traditional diet. The lowest values in some studies were noted in people on a vegan diet, in other words, in which zoonotic products are completely rejected. It’s important to think about changing your nutrition and approaching it responsibly. Then this model of nutrition can help reduce weight and keep it at a proper level later. However, it should be remembered that as with any change in eating habits, one should not go back to the habits that led to the excessive deposition of adipose tissue.
Vegetarian diet and diseases
The vegetarian diet is considered to limit the risk of certain diseases. In terms of nutrients, it has many advantages, it is rich in vitamin C, dietary fiber, potassium, essential fatty acids. In turn, it limits the supply of cholesterol, saturated fatty acids and unfavorable compounds contained in processed zoonotic products (eg antibiotics and veterinary medicines, nitrosamines). People using such a nutrition model are less likely to have hypertension or diabetes. The problem of constipation, high cholesterol and obesity are also reduced. The protective effect of such a model of nutrition on heart diseases, as well as the reduced risk of stroke or atherosclerosis, is observed.
However, it is important to stress the importance of balancing the diet so as not to harm yourself. Improper composition of meals may increase the risk of, among others malnutrition, diseases associated with food deficiencies, disorders in menstrual cycles or diarrhea.
Vegetarian diet – recipes
Vegetarian diet, like the traditional diet, should be as varied as possible. Only the use of a variety of food products allows you to provide all the necessary nutrients. Below are sample recipes for a simple vegetarian pasta and cookies.
– 1 ripe avocado,
– 2 cloves of garlic,
– a slice of red onion,
– 1 tablespoon chopped parsley,
– 1 tablespoon of lemon juice,
– 1 tablespoon of linseed oil,
– spices – pepper, salt.
The avocado pulp should be drilled into a bowl. Then add the chopped garlic, onions, parsley, oil, spices. Mix thoroughly.
Oatmeal cookies with nuts and cranberries
– 1 glass of oatmeal,
– a handful of chopped nuts,
– a handful of dried cranberries,
– 2 small bananas.
Bananas crush or blend. Mix with the remaining ingredients. Place small portions on a baking tray lined with baking paper. Bake at 180 ° C for approx. 15 minutes.
A vegetarian diet can be tasty, simple and full-value. However, attention should be paid to the appropriate quality and balance of meals. Then it will certainly help you slim figure and health.