One of the most effective weight loss diets is a diet without meat.Many experts, nutritionists and doctors have long confirmed the fact that you can lose weight not only by reducing food portions, but also by removing products like meat.After all, it is a huge source of protein and saturated fat that is deposited in the body in the form of various lipids, including cholesterol.
This way, by giving up meat, you can not only lose weight, but also reduce the risk of developing cardiovascular disease.The risks of the development of coronary heart disease, stroke and heart attack directly depend on the level of total cholesterol and "bad" lipoproteins in the blood.And the more we use them, the more and faster they settle on our vessels.After all, we are what we eat.
The benefits and harms of meat.Why should you try to give up?
- Meat contains a large amount of protein, which is the building material of our body.But if you give up meat, you can eat other protein -rich foods.These are dairy products (cottage cheese, cheese, milk), legumes, nuts and whole grains.They will saturate the body with enough protein.
- Meat, especially red meat, is a source of iron, phosphorus, vitamin B12, A, E, D. But a large amount of them is also found in vegetable products, especially oils.Because meat is not the only source of these vitamins and minerals, its role is exaggerated.
- Meat can be harmful if in modern global hormones and antibiotics are added to improve the taste, quality and appearance.In addition, unlawful cooked meat (fried, fat) is "severe" for the gastrointestinal tract and causes exacerbation of chronic pancreatitis and cholecystitis.It encourages the spread of rotting of the intestinal microflora.Meat is also harmful to the cardiovascular system.
- Boiled meat is a bad energy.This is the opinion of vegetarians and many people who still cannot refuse it.
After we weigh all the pros and cons, we can only say that meat is not an essential product without which a person will develop a deficiency of protein, vitamins and other elements.It can absolutely be replaced with other products, even more healthy.But if you decide to lose weight and give up completely on the meat, then you have to do this gradually so that your body has time to get used to changing the diet.Diet without weight loss meat does not mean getting rid of the fats and proteins it contains.But just reduce their number and replace them with the same, only with other, lighter meals.They are in huge quantities in dairy products, fish, eggs, legumes, nuts and vegetable oils.Gradually all the meat should be replaced with cooked meat, then its amount in the diet should be reduced.Eat more vegetables - broccoli, celery, carrots, pumpkin, beets, zucchini, avocado.
Basic types of diets you can use to lose weight
- Diet number 5 according to Pevzner.This diet is therapeutic and preventative, which doctors prescribe for diseases of the digestive system.It is prescribed as a preventative measure in sanatoriums.Its essence is to remove foods rich in cholesterol, essential oils and fats, and also to reduce salt intake.Add foods containing pectins and fiber to your diet.The food should be baked or stewed and it is important to drink enough water.Although this diet allows you to eat some cooked meat (poultry, beef) and dairy products (milk, yogurt up to 200 ml per day), why is the diet number 5 not ideal for weight loss?In addition to the fact that it will normalize the functioning of the gastrointestinal tract, get rid of the body of toxins, it will also help you lose weight with your normal weight.In addition, it can become a transitional stage for you if you decide to completely give up the meat.
- Diet without meat and dairy products.It is tougher as it completely eliminates animal proteins and fats.Of course, following such a diet, you will definitely lose extra pounds, but creating a plan and diet will not be easy.It will be even more difficult to stick to such a diet.Meat and dairy products should be eliminated gradually.You can leave fish in your diet.
Approximate menu
- Breakfast.The build, rice, millet porridge, seasoned with olive oil with fresh vegetables, bread.Granola with dried fruits, nuts, honey, sesame or flaxseed.Tea or warm compote and avocado sandwich.
- Dinner.Vegetables, mushrooms, pea, grain.Cauliflower, spinach, zucchini, mashed potatoes.Baked mackerel, fever, Dorado with lemon.Vegetable salads, vinaigrette.It is better to season with wheat germ oil salads (a huge source of vitamin E), sesame, olive and walnut oil.You can also make a Durum Wheat pasta.
- Breakfast.Eat fresh fruits and berries, fresh or in the form of juice, fruit drink or casserole.Nuts, dried fruits (70-100 g).You can grate apple, carrots, season with butter or honey.
- Dinner.Baked or stewed vegetables, garnish of cooked beans, lentils, chickpeas.Potatoes for jacket, stewed cabbage.The fish can be prepared in the form of chops, a tomato and cauliflower.
Diet without meat and fish.This diet involves the consumption of dairy products such as protein foods.For breakfast you can eat omelette with vegetables, cottage cheese with berries, yogurt.For lunch or dinner, add milk, salad dressed in yogurt, boiled egg or egg casserole.It is allowed to use low -fat sour cream, cream and sandwiches butter.
Basic rules for diet without meat for weight loss
- Each diet should be accompanied by dosage exercise.Allow to start with morning or evening walks in the fresh air.
- Diet - Mode.Violating the regime rules will not take you to the desired result and any sandwich or missed exercise will slowly compensate you.Following the regime is thought to be a habit for exactly 21 days.
- The diet should be based on three main meals (be sure to have breakfast).
- When cooking, try adding a little salt and spices.
- Drink a glass of warm water every morning, adding a teaspoon of honey.
- Meat -free diet involves cleansing and unloading the body, not hunger and exhaustion.The diet should be made properly so as not to harm the body.According to experts, such a diet should include the consumption of fish and dairy products in minimal quantities (kefir, yogurt, eggs, low -fat cottage cheese).
- Make sure your diet is not prejudice to foods containing simple carbohydrates (bread, flour).
- Eat porridge and bread during the first half of the day.For dinner, it is better to prepare a protein -rich dish (legumes, cottage cheese, eggs).
- To improve the intestinal motor function and clean it from waste and toxins, eat fiber found in vegetables, fruits, dried fruits and nuts.
Menu for the week
Monday, Wednesday:
- Breakfast: rice porridge, boiled egg, fresh cucumber, warm tea with bread.
- Lunch: vegetable soup, mushroom lentils, roast beet salad with olive oil.Dessert: Willie cheese with honey and dried cranberries, compote.
- Dinner: mashed potatoes and spinach, fish cake, avocado.
- Breakfast: nuts, raspberries, blueberries, strawberries.
Tuesday, Thursday:
- Breakfast: Kefir, whole grain bread (100 grams)
- Lunch: fish soup, vinaigrette.Dessert: Berry Jeli.
- Dinner: Pumpkin soup with mushrooms, roasted fish with lemon, fresh vegetable salad.
- Breakfast: apples, pears, peaches.
Friday, Sunday:
- Breakfast: oatmeal with nuts and honey, compote.
- Lunch: beans and herb soup, zucchini pancakes, boiled egg, olives.Dessert: Willie cheese casserole with raisins and apple.
- Dinner: stewed fish (mackerel), green pea puree and cauliflower, vegetable salad.
- Breakfast: figs, dates, dried apricots.
Saturday:
- Breakfast: Omelet with onion, tomato and cheese, fresh cucumber
- Lunch: buckwheat with vegetables, cabbage, corn and egg salad, dressed with unsweetened yogurt.Fresh berry juice.
- Dinner: boiled beans, stewed cabbage with mushrooms, hammer salad, onion, tomato.
- Breakfast: orange, pineapple, pomelo, feathered