One of the most effective weight loss diets is a meat -free diet.Many experts, nutritionists and doctors have long confirmed the fact that you can lose weight not only by reducing parts of food but also eliminating products such as meat.After all, this is a large source of protein and saturated fats, which are deposited in the body in the form of various lipids, including cholesterol.
Thus, by giving up the meat, you can not only reduce your weight, but also reduce the risk of developing cardiovascular disease.The risks of developing coronary heart disease, stroke and heart attack depend directly on the level of total cholesterol and "bad" lipoproteins in the blood.And the more we use them, the more and the faster they are placed on our ships.After all, we are what we eat.
The benefits and damage to the 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 the meat, you can eat other foods rich in protein.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, vitamins B12, A, E, D. But a large amount of them is also found in plant products, especially oils.Because meat is not the only source of these vitamins and minerals, its role is exaggerated.
- Meat can be harmful if modern hormones of the world and antibiotics are added to improve taste, quality and appearance.Moreover, the meat improperly cooked (fried, fatty) is "heavy" for the gastrointestinal tract and causes worsening of chronic pancreatitis and cholecystitis.Promotes the spread of the Putrefactive intestinal microflora.Meat is also harmful to the cardiovascular system.
- Cooked meat is bad energy.This is the opinion of vegetarians and many people who still cannot refuse it.
By weighing all the good and the bad, we can only say that meat is not an essential product, without which a person will develop a deficiency of proteins, vitamins and other elements.It can be absolutely replaced with other products, even healthier ones.But if you decide to lose weight and give up the meat completely, then you should do this gradually so that your body has time to get used to the change in diet.A diet without weight loss does not mean getting rid of the fats and proteins it contains.But simply reduce their number and replace them 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, then its amount in the diet should be reduced.Eat more vegetables - broccoli, celery, carrots, squash, beets, zucchini, avocado.
The main types of diets you can use to lose weight
- Diet number 5 according to the pevzner.This diet is therapeutic and preventive, which doctors prescribe for diseases of the digestive system.Is described as a preventative measure in the sanatorium.Its essence is to remove cholesterol -rich foods, essential oils and fats, and also reduce salt intake.Add foods containing pectin and fiber to your diet.Food should be baked or boiled, and it is important to drink enough water.Although this diet allows you to eat a little boiled meat (bird, beef) and dairy products (milk, kefir up to 200 ml a day), why is the number 5 diet not ideal for weight loss?In addition to the fact that it will normalize the functioning of the gastrointestinal tract, save the body of toxins, and will also help you lose weight in your normal weight.In addition, a transitional phase can be made for you if you decide to completely give up the meat.
- Diet without meat and dairy products.It is stricter, as it completely eliminates animal and fat proteins.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 harder to adhere to such a diet.Meat and dairy products should be gradually eliminated.You can leave fish in your diet.
The approximate menu
- breakfastBuckwheat, rice, wicked porridge with olive oil with fresh vegetables, bread.Granola with dried fruits, nuts, honey, sesame or freedom seed.Teaj or warm compote and a avocado sandwich.
- DINNERVegetables, mushrooms, peas, bean soup.Cauliflower, spinach, zucchini, mashed potatoes.Roasted mackerel, cod, handrado with lemon.Vegetable salads, vinaigrette.It is better to season the salad with grain germ oil (a large source of vitamin E), sesame, olive and nut oil.You can also make pasta from Durum wheat.
- Snack.Eat fresh fruits and berries, fresh or in the form of juice, fruit drinks or casserole.Nuts, dried fruits (70-100 g).You can tear an apple, carrot, season with butter or honey.
- DINNERRoasted or boiled vegetables, side dish with boiled beans, lentils, chickpeas.Jacket potatoes, boiled cabbage.The fish can be prepared in the form of a cut, tomato casserole and cauliflower.
Diet without meat and fish.This diet involves consuming dairy products such as protein foods.For breakfast you can eat omelets with vegetables, berry curds, kefir.For lunch or dinner, add milk, a salad lined with yogurt, a boiled egg or an egg casserole.It is allowed to use low -fat sour cream, cream and butter for sandwiches.
Basic rules of a meatless diet for weight loss
- Dieddo diet should be accompanied by dosed physical exercises.Let it start with morning or evening walks in the fresh air.
- Diet - regime.Violation of regime rules will not lead you to the desired result, and any sandwich or lost exercise will slowly enable you.It is believed that pursuing the regime for exactly 21 days becomes a habit.
- The diet should be based on three main meals (remember to have a snack).
- When cooking, try to add less salt and spices.
- Morningdo morning, drink a glass of warm water, adding a teaspoon of honey.
- A diet without meat includes cleaning and discharge of the body, rather than hunger and exhaustion.The diet should be properly composed so as not to damage the body.According to experts, such a diet should include consumption of fish and milk products in minimal quantities (kefir, yogurt, eggs, low -fat cottage cheese).
- Make sure your diet is not biased to 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 protein -rich dish (legumes, cottage cheese, eggs).
- To improve the function of the intestinal engine and clean it from waste and toxins, eat fiber, which is found in vegetables, fruits, dried fruits and nuts.
Menu for the week
Monday, Wednesday:
- Breakfast: rice porridge, boiled egg, fresh cucumber, warm bread tea.
- Lunch: vegetable soup, mushroom lentils, roasted beet salad with olive oil.Esserspel: Cheese cheese with honey and dried blueberry, compote.
- Dinner: mashed potatoes and spinach, fish cake, avocado.
- Snack: nuts, raspberries, blueberries, strawberries.
Tuesday, Thursday:
- Breakfast: kefir, whole grain bread (100 grams)
- Lunch: fish soup, vinaigrette.EsserstMellis: Jelly Berry.
- Dinner: mushroom pumpkin soup, lemon -baked fish, fresh vegetable salad.
- Snack: apples, pears, peaches.
Friday, Sunday:
- Breakfast: Oatmeal with nuts and honey, compost.
- Lunch: bean soup and herb, pumpkin pies, boiled eggs, olives.Esserstmersra: Casserole Cheese cheese with raisins and apples.
- Dinner: boiled fish (mackerel), green peas and cauliflower puree, vegetable salad.
- Snack: figs, date, dried apricots.
Saturday:
- Breakfast: omelets with onions, tomatoes and cheese, fresh cucumber
- Lunch: vegetable buckwheat, cabbage, corn and egg salad, lined with unsaturated yogurt.Fresh berry juice.
- Dinner: boiled beans, boiled cabbage with mushrooms, bell pepper salad, onions, tomatoes.
- Snack: orange, pineapple, pomelo, persimmon