One of the most effective diets for weight loss is meat -free diet.Many nutritionists, nutritionists and doctors have long confirmed the fact that you can lose weight not only by reducing food parts, but also by eliminating products such as meat.After all, this is a large source of protein and saturated fat, which is stored in the body in a variety of lipids, including cholesterol.
Therefore, by giving up meat, you can not only reduce your weight, but also reduce the risk of developing cardiovascular disease.The risk of developing coronary heart disease, stroke, and heart attack directly depends on the level of total cholesterol and "bad" lipoprotein in the blood.And the more we use it, the sooner they live on our ship.After all, we are what we eat.
The benefits and harm of the meat.Why should you try to give up?
- Meat contains a large number of protein, which is our bodybuilding.But if you give up meat, you can eat other protein -rich foods.These are dairy products (cottage cheese, cheese, milk), legumes, nuts and cereals.They will penetrate the body with enough protein.
- Meat, especially red meat, is a source of iron, phosphorus, vitamins B12, A, E, D. But a large number of them are also found in plant products, especially oils.Because meat is not the only source of vitamins and minerals, its role is exaggerated.
- Meat can be dangerous if in modern world hormones and antibiotics are added to improve taste, quality and appearance.In addition, improper meat (fried, fat) is "heavy" for the gastrointestinal tract and causes the severity of chronic pancreatitis and cholecystitis.It promotes the proliferation of a microflora intestinal microflora.Meat is also dangerous to the cardiovascular system.
- Cooked meat is a bad energy.This is a vegetarian opinion and many people still cannot reject it.
After weighing all the advantages and disadvantages, we can only say that meat is not an important product, without one will suffer from protein deficiency, vitamins and other elements.It is true -can be replaced by other products, even healthier.But if you decide to lose weight and deliver the meat completely, then you need to do this gradually so that your body has time to familiarize yourself with dietary changes.A dietless diet for weight loss does not mean getting rid of the fat and protein it contains.But simply reduce their number and replace it with the same, only with other lighter dishes.They are found in large quantities in dairy products, fish, eggs, legumes, nuts, and vegetable oils.Gradually, all meat should be replaced with boiled meat, so the amount in the diet should be reduced.Eat more vegetables - broccoli, celery, carrots, pumpkin, beet, zucchini, avocado.
The main type of diet you can use to lose weight
- Diet number 5 according to Pevzner.This diet is therapeutic and prevention, which doctors prescribe the digestive system disease.It is prescribed as a precautionary measure in the sanatorium.The point is to eliminate foods rich in cholesterol, essential oils and fats, and also reduce salt intake.Add foods containing pectin and fiber for your diet.Food should be burned or boiled, and it is important to drink enough water.While this diet allows you to eat a little boiled meat (chicken, beef) and dairy products (milk, kefir up to 200 ml a day), why is diet number 5 not suitable for weight loss?In addition to the fact that it will normalize the function of the gastrointestinal tract, get rid of the toxins, it will also help you lose weight with your normal weight.In addition, it can be a transition stage for you if you decide to fully hand over the meat.
- Diet without meat and dairy products.It is more strict, as it is true -actually removes protein and animal fat.Of course, by following such a diet, you will definitely lose extra pounds, but making plans and diets will not be easy.It will be more difficult to stick to such a diet.Meat and dairy products should be eliminated gradually.You can leave fish in your diet.
The estimated menu
- Breakfast.Buckwheat, rice, millet porridge flushed with olive oil with fresh vegetables, bread.Granola with dried fruits, nuts, honey, sesame or hemp.Tea or warm compot and avocado sandwich.
- Dinner.Vegetables, mushrooms, nuts, bean soup.Cauliflower, spinach, zucchini, puree potatoes.Baked Mackerel, Cod, Dorado with lemon.Vegetable salad, vinaigrette.It is best for seasonal salads with wheat germs (sources of vitamin E), sesame, olive, and walnut oil.You can also make pasta from Durum wheat.
- Snack.Eat fresh fruit and berries, fresh or in the form of juices, fruit drinks, or casserole.Peanuts, dried fruits (70-100 g).You can turn apples, carrots, season with butter or honey.
- Dinner.Burned or boiled vegetables, side dishes of boiled beans, lentils, nuts.Potato jacket, boiled cabbage.Fish can be prepared in the form of pieces, casserole with tomatoes and cauliflower.
Diet without meat and fish.The diet involves dairy products that eat as a protein food.For breakfast, you can eat omelets with vegetables, cottage cheese with berries, kefir.For lunch or dinner, add milk, salad dressed with yogurt, boiled eggs or egg casserole.It is allowed to use low fat sour cream, cream, and butter for sandwiches.
The basic rules of meat -free diet for weight loss
- Each diet should be accompanied by physical exercise.Let it start with the morning or evening walking in the fresh air.
- Diet - regime.Breaking regime rules will not take you to the desired results, and every sandwich or unanswered exercise will cancel you.It is believed that the 21 -day regime has become a habit.
- Diet should be based on three main foods (don't forget to have snacks).
- When cooking, try adding some salt and spices.
- Every morning, drink a glass of warm water, add one teaspoon of honey.
- The meat -free diet involves cleaning and unloading, not starvation and fatigue.The diet must be made properly so as not to harm the body.According to experts, such a diet must include the use of fish and dairy products in minimal quantities (kefir, yogurt, eggs, low -fat cottage cheese).
- Make sure your diet is not biased against foods containing simple carbohydrates (bread, flour products).
- In the first half of the day, eat porridge and bread.For dinner, it is best to prepare a meal rich in protein (legumes, cottage cheese, eggs).
- To improve the function of the intestinal motor and to cleanse the waste and toxins, to eat fiber, which are found in vegetables, fruits, dried fruits, and nuts.
Menu for the week
Monday, Wednesday:
- Breakfast: rice porridge, boiled eggs, fresh cucumbers, warm tea with bread.
- Lunch: Vegetable soup, lentils with mushrooms, grilled beet salad with olive oil.Dessert: Cottage cheese with honey and dry cranberries, compot.
- Dinner: mashed potatoes and spinach, fish cake, avocado.
- Snacks: walnut, raspberries, blueberries, strawberries.
Tuesday, Thursday:
- Breakfast: kefir, cereal bread (100 grams)
- Lunch: Fish soup, vinaigrette.Dessert: Berry Jelly.
- Dinner: pumpkin soup with mushrooms, lemon fish, fresh vegetable salad.
- Snack: apple, pear, pic.
Friday, Sunday:
- Breakfast: oatmeal with nuts and honey, compot.
- Lunch: bean and herbal soup, zucchini pancakes, boiled eggs, olives.Dessert: casserole cheese cottage with raisins and apples.
- Dinner: boiled fish (macarel), green beans and cauliflower, vegetable salad.
- Snacks: figs, dates, dried apricots.
Saturday:
- Breakfast: omelets with onions, tomatoes and cheese, fresh cucumbers
- Lunch: Buckwheat with vegetables, cabbage, corn and egg salad, dressed in sugar -free yogurt.Fresh berry juice.
- Dinner: boiled beans, boiled cabbage with mushrooms, bell pepper salads, onions, tomatoes.
- Snacks: orange, pineapple, pomelo, persimmon