Probably, there are no people who would not hear about vegetarianism. A person who has never tried this style of food, it may seem that it is tasteless, fresh or that such food cannot be eaten. To prove that healthy and healthy food can be varied, tasty and satisfying, we have prepared vegetarian menu for the week.
Regardless of how we treat life without meat, research results prove that restriction animal protein is good for human health.
People come to vegetarianism for various reasons. I became a vegetarian of my own accord to improve my health. Others are switching to vegetarianism for ethical or religious reasons.
Over time, I learned harmoniously combine my eating habits with those of others. At work, employees are already used to the fact that I do not eat meat, and at lunchtime there are many interesting discussions on the topic of proper nutrition. In the family, only I am a vegetarian, and therefore I prepare meat dishes separately. If I eat porridge with salad, then I add cutlets to the rest of the family.
Thanks to the chosen style of nutrition, my health condition improved, the amount of energy increased, and I always have a good mood :)
It is important to note that There are several types of vegetarianism:
- veganism - only vegetable food, sometimes even honey is not consumed;
- lacto vegetarian - vegetable food plus a variety of dairy products;
- lacto-ovo-vegetarianism - vegetable food, eggs, dairy products are used.
The vegetarian menu offered by us for the week belongs to the most democratic type - lacto-ovo-vegetarianism. Try this menu and, perhaps, that vegetarianism will not be scary at all, but tasty, pleasant and useful!
Menu for monday
Breakfast:
Dinner: ,
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Tea time:
Dinner: ,
Tuesday menu
Breakfast:
Dinner: ;
Afternoon tea:
Dinner: ;
Wednesday menu
Breakfast:
Dinner: ;
Afternoon tea:
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Menu for thursday
Breakfast:
Dinner: ,
Afternoon tea:
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Friday menu
Breakfast:
Dinner: ,
Afternoon tea:
Dinner: Pearl barley with mushrooms, Fresh cabbage salad with apple
Shopping list
for a vegetarian menu for the week
Vegetables, fruits, greens
Arugula - 1 big bunch
Cherry tomatoes (can be replaced with regular) –600 grams
Tomatoes - 1 kg.
Radish - 10 pcs.
Lemon –3 pcs.
White cabbage - 1.5 kg
Red cabbage - 200 gr. (replaceable on white)
Cauliflower - 800 g (you can use frozen)
Broccoli - 800 g (can be used frozen)
Dried mushrooms –50 gr.
Oyster mushrooms - 2 kg
Frozen mushrooms - 600 gr. (replaceable with regular ones)
Beets - 1.5 kg
Potato –3.4 kg
Carrots - 20 pcs.
Onions –10 pcs.
Green onions - 1 pc.
Red onion - 2 pcs.
Leek - 2 pcs.
Apple - 10 pcs.
Cucumbers - 8 pcs.
Garlic - 5 heads
Sweet pepper - 3 pcs. (2 pieces red and 1 piece yellow)
Frozen Pumpkin - 80 gr.
Banana - 2 pcs.
Celery stalk - 5 pcs.
Avocado - 2 pcs.
Cilantro - 1 bundle
Parsley - 3 bunches
Dill - 2 bunches
Mint - 1 sprig
Salad leaves - 400 gr.
Courgettes or zucchini - 7 pcs.
Chilli - 1 pc.
Nuts, seeds, dried fruits
Pine nuts - 2 tbsp. spoons
Prunes - 100 gr.
Walnuts –200 gr.
Dairy and eggs
Milk - 2 L
Butter -300 gr.
Cottage cheese - 1.5 kg
Hard cheese - 350 gr.
Cream 10% - 1 l
Sour cream - 3 tbsp. l
Kefir or yogurt –1 l.
Eggs - 10 pcs.
Groceries, etc.
Oatmeal - 700 gr.
Sugar –500 gr.
Brown sugar - 120 gr.
Vanilla sugar - 1 bag
Honey - 1 tbsp.
Vegetable oil -600 ml (sunflower)
Olive oil - 400 ml
Flour –350 gr.
Baking powder -1 bag
Boiled condensed milk - 4 tbsp.
Soy sauce - 3 tbsp.
Buckwheat - 2 glasses
Vinegar 9% - 7 tbsp.
Peas (dry) –400 gr.
Mayonnaise - 2 tbsp.
Pearl barley - 400 gr.
Millet - 1 glass
Barley grain –2 glasses
Lentils - 70 gr.
Dry beans - 170 gr.
Chickpeas - 120 gr.
Canned corn –1 cans
Canned beans - 1 can
Tomatoes in their own juice - 1 can (420 gr)
Olives - 2 cans
Canned or fresh apricots - 6 pcs.
Tomato puree - 8 tbsp. l
Spices and seasonings
Ground cinnamon - 1 sachet
Coriander - 1 bag
Thyme - 2 tsp.
Powdered paprika - 0.25 tsp.
Bay leaf - 2 pcs.
Cumin (cumin) or cumin - 3 tsp.
Turmeric - 0.25 tsp.
Oregano - 1 tsp
Allspice - 5 pcs.
Hot pepper - to taste
Black pepper - bag (or freshly ground)
Salt - to taste
- The vegetarian menu for the week consists of vegetable products, mainly cereals, vegetables, fruits and nuts. Dairy products, eggs can be added. Completely excluded meat of animals, poultry, fish.
- No matter how you decide to eat with or without meat, food should always be complete and balanced. The main question that arises with this style of nutrition is the replenishment of the amount of protein the body needs.
- Sources of protein are dairy products, eggs, legumes (soybeans, beans, peas), nuts, spinach, kohlrabi, cauliflower, and they must be present in the daily diet.
- Try to have a fresh fruit and vegetable salad on your menu every day. Salad is a healthy, tasty and low-calorie food, both independent and additional to any second dish for better digestion and assimilation. Let dried fruits, nuts, and fresh fruit always stand on the table. This is a tasty and healthy food and my family likes it.
Do you like these recipes?
A huge number of people around the world do not eat meat. The reasons for this may be different ranging from ethical, social, moral, physical and ending spiritual. As a rule, such people are called vegetarians. Although there is a strict kind of such a direction - veganism. Read more about who are vegans.
Veganism - what is it
Eating plant foods is especially popular with celebrities. Although ordinary people try not to eat meat products, in view of their commitment to a special food system. Vegetarianism is the voluntary rejection of animal meat. It can be of different forms. There is a vegetarianism in which a person does not eat eggs, but at the same time drinks milk. A strict variety is veganism, which completely excludes the use of animal products from everyday life and diet. they cannot be obtained without killing or exploiting animals.
Who is vegan
Many people are often interested, vegans - who is it, and are they very different from other plant food supporters? Vegan is an old-time vegetarian. Veganism is an implacable, the most stringent ethical type of vegetarianism, in which absolutely all products acquired through the exploitation of animals are excluded. And vegans and vegans do not eat meat, but at the same time, vegans also refuse from:
- honey, because this product is made by bees, and a person takes it for their own needs;
- eggs, milk, animal protein;
- leather, fur, wool, silk;
- gelatin;
- products that are used in the production of animal components;
- visits to the circus, zoo, bullfighting, oceanarium;
- vegans do not use cosmetics that have been tested on animals.
Vegans are often fierce animal rights activists. They advocate around the world for banning the circus and for the abolition of bullfighting, as they are forcibly keeping animals at such events. In zoos, vegans often hold rallies in support of its inhabitants. In addition, meat processing plants, chicken farms, fish factories, hunters and fishermen are exposed to negative attitudes of vegans.
Types of Veganism
There are many reasons for choosing veganism - individual preferences, faith, health issues (getting rid of diabetes or obesity). Many people become vegans and eliminate meat products due to concern for animals and the environment. For some, the transition to vegetarianism is often associated with the economic situation, since cereals and vegetables are cheaper than meat products. There are several types of veganism:
- Ovio-vegetarianism. You can eat eggs, but you can not milk, cottage cheese, sour cream.
- Lacto-vegetarianism. You can eat all dairy products, but you can not eggs.
- Sand-vegetarianism. Perhaps the use of seafood and fish.
- Raw foods. Strict variety of veganism. Means food only raw, thermally unprocessed foods.
What do vegans eat
Often, people who want to give up meat products do not know what vegetarians can eat, and what vegans should better give up. As a rule, vegan consumes beans, beans, vegetables, fruits, greens. Vegans do not eat meat, honey, eggs, dairy products, fish. Vegan proponents refuse to eat, in the manufacture of which animal products were used, for example, gelatin sweets (marshmallows, marshmallow), beer and lecithin sauces.
Vegan cuisine
If you seriously decide to switch to vegan food, you should switch to it gradually, gradually adding to the menu recipes without meat. In addition, the former meat eater should definitely find an alternative to animal products, otherwise the body can be brought to beriberi. Vegans try to replace meat with vegetable products and make analogues that are not inferior in taste to meat "predecessors". Among the recipes you can find different ways of making vegan mayonnaise. Here are a few options for dishes that are included in the vegan menu:
- vegan pilaf with buckwheat and legumes;
- garlic and onion potatoes;
- vegan rolls (avocado, tofu, mushrooms, cucumbers, tomatoes are used instead of fish, and vegan mayonnaise instead of cheese is used);
- vegan pastry without milk and eggs;
- vegetable salads with greens and soy meat.
What do vegans eat
Veganism is the strictest form of vegetarianism. From your diet, vegan completely excludes all animal products. In addition, there are no drugs in the vegan first aid kit that have been tested on animals. The standard vegan diet includes only vegetable food, fruits, vegetables, legumes. The most common foods for vegans are:
- asparagus;
- vegetable oil;
- all nuts (peanuts, almonds, hazelnuts);
- tofu cheese;
- fruits;
- vegetables;
- greenery;
- soy meat;
- jujube or korean asparagus;
- soy sauce.
Drinks that can be used by vegetarians include berries and fruits. Among the useful and tasty vegans are compotes and fruit drinks. To avoid calcium leaching, vegans who care about health should not consume foods and drinks that contain caffeine, that is, coffee and strong tea, if possible, are used infrequently. Due to the fact that you can not milk, vegans are automatically forbidden to drink kefir, yogurt, ryazhenka. Veganism does not prohibit drinking alcohol. But vegans, as a rule, moderately consume alcohol, because many of them play sports.
Vegan bodybuilders use “fast fuel” in the form of fruits before workouts. In addition, there is a specialized sports nutrition, consisting of green tea, ginseng, turmeric, ginger, coconut oil. There is a variant of vegan "protein" from vitamins (iron, calcium, potassium, etc.) and vegetable purified protein, which often acts as a complete substitute for food.
What not to eat vegans
Vegan products do not contain animal fats. Many of the adherents of this trend do not consume milk, eggs, honey. In addition, in the diet of vegans will not:
- fish and seafood (mussels, squid, octopus);
- preservatives;
- mushrooms;
- sahara;
- stimulants;
- cheese with rennet, because it is obtained from the stomachs of young calves;
- chocolate, because it contains powdered milk;
- mayonnaise (but you can use special lean sauce);
- marshmallow, marsh, because they are based on gelatin, which is made from animal bones (but agar-agar is possible);
- bakery products.
Vegan diet
Many women are switching to veganism in the hope of losing weight quickly, because the menu of such a food system will be limited, because In addition to the banned standard products for vegans, it excludes high-calorie foods. Vegan diet for weight loss prohibits the use of many products. Here is a list of some of them:
- any eggs;
- all types of meat, fish, poultry;
- milk;
- fast food;
- packaged juices, soda;
- alcoholic drinks vegans can be a little bit of quality dry wine.
Over time, the body of a vegetarian adapts to such a food system. Saprotrophic bacteria are produced in the intestines and stomachs of vegans, processing products with fiber, coming with food. But it is necessary to act gradually. So, for weight loss on a vegan diet, fruits and vegetables in unlimited quantities should be taken as a basis, whole-grain dishes (4 servings), and legumes and nuts are in third place, soy meat substitutes, i.e. natural protein (2 servings per day). Here is a sample vegan diet that takes into account all requirements:
How does a vegan differ from a vegetarian?
The word "vegetarian" comes from vegetus, the literal translation of "healthy, strong, vigorous, fresh", and the Latin phrase "homo vegetus" refers to a physically developed and spiritual person. Vegan is a vegan. Vegetarianism and veganism are two common nutritional systems in which people refused to eat meat, and there are certain differences between them. The difference between a vegan and a vegetarian is that:
- the latter can afford such products as eggs, milk, honey, and vegan not;
- vegetarians are becoming to improve the quality of life, and vegans from principles that are based on general humanism towards animals (they don’t even attend a circus, a zoo, oppose animal photos);
- wear fur, skin, apply cosmetics and products that have been tested on animals, a vegetarian can, but vegan not.
International Vegan Day
Today there are more than a billion people in the world who adhere to the principles of vegetarianism. The strictest form of this movement - veganism, originated in 1944, the term was introduced by Donald Watson. Officially, International Vegan Day is celebrated on November 1, 1994. It is celebrated exactly one month after the day of world vegetarianism - October 1.
Social events on the day of vegan are massive and are devoted to the dissemination of the basic ideas of veganism in modern society. These activities call on people to maintain a healthy lifestyle, to protect animals. In addition, supporters of veganism arrange rallies in support of the direction, treat everyone with dishes of their cuisine.
Video: How to become a vegan
Real vegans, who adhere to not only vegan nutrition, but also lead an appropriate lifestyle, promote their value system. The motives that encourage people to switch to this kind of food may be different, but the essence is the same - vegetarianism, including veganism, makes it possible to lose weight by eating healthy foods.
Features of the diet
Vegan diet helps to lose weight due to the use of low-calorie foods of plant origin (similar to). But at the same time, food that is habitual in everyday use is severely limited.
This power supply system is based on complete exclusion. a number of products , such as:
- meat of any animals;
- fish - river, sea, seafood;
- bird, game;
- dairy, dairy products - cheese, sour cream, cottage cheese, etc .;
- bird eggs;
- coffee;
- black tea;
- any junk food - fast food, soda, chips, instant porridge;
- all dishes cooked with egg powder, dairy products;
- sugar is not used, instead you can take stevia, white sugar beets, dates, someone uses honey. But real vegans don't even use honey in their diets.
Products that are used in this diet:
- legumes, as a source of vegetable protein - peas, beans, lentils;
- cereals - wheat, buckwheat, oatmeal (Hercules), millet, semolina, rice;
- nuts, seeds;
- various types of vegetables - potatoes, beets, cabbage, carrots, pumpkins, zucchini, eggplants, cucumbers, tomatoes;
- various greens - cultivated and wild herbs;
- berries;
- mushrooms;
- soy products - as a meat substitute, and also dairy products made on the basis of soy - tofu cheese, soy milk;
- many different spices and seasonings
- be sure to drink 1-2 liters of pure water.
The composition of the diet, as can be seen from the list, includes a large number of different products from which you can prepare a variety of dishes. The products are only useful, which has a good effect on the state of the gastrointestinal tract, and accordingly on the entire body.
Menu for the week
Food is taken 5 times a day. The volume of dishes does not exceed 250 grams - this is the volume of the middle plate or glass. Juices or herbal teas are taken an hour after meals.
First day
- Breakfast : cornmeal pancakes with soy milk; tea from lemon balm.
- Lunch (first snack) - 2 bananas.
- Dinner : vegetarian pilaf with vegetables.
- Afternoon snack (second snack) - pear, apple or any fruit.
- Dinner : dumplings stuffed with lentils and mushrooms, mint tea.
Second day
- Breakfast : oatmeal porridge with fruit pieces (apples, pears), tea with juice.
- Lunch : pumpkin or sunflower seeds.
- Dinner : stews with baked vegetables - pumpkin, potatoes, eggplants with spices; pear juice
- Afternoon tea : any fruit.
- Dinner : tofu
The third day
- Breakfast : buckwheat with the addition of soy milk, broth hips.
- Lunch : a handful of nuts (cashews, hazelnuts).
- Dinner : vegetarian soup.
- Afternoon tea : green cocktail of fruit and leafy greens on the water.
- Dinner : fruit salad.
Fourth day
- Breakfast : boiled beans with tomato sauce, juice.
- Lunch : soy milk.
- Dinner : cabbage schnitzels, tomato juice.
- Afternoon tea : fruit to choose from.
- Dinner : vegetarian "sausage" from pea flour with spices.
Fifth day
- Breakfast : homemade muesli with dried fruits and nuts.
- Lunch : baked apple.
- Dinner : mushroom soup, soy milk.
- Afternoon tea : apple mousse.
- Dinner : vinaigrette, tea with ginger.
Sixth day
- Breakfast : millet porridge with nuts, mint tea.
- Lunch : baked apples.
- Dinner : vegetable soup, cabbage salad.
- Afternoon tea : manna with sunflower seeds.
- Dinner : banana-grain crispy bread, beet salad, tea.
Seventh day
- Breakfast : cauliflower pie, carrot juice.
- Lunch : soy yogurt with fruit.
- Dinner : beans stewed in a pot.
- Afternoon tea : grapefruit.
- Dinner : beetroot and apple casserole, fruit cocktail.
The vegan diet is easy to use, but it's best to start using it in the summer-autumn period. First, every day the range of fruits and vegetables is expanding. Secondly, any change in nutrition is easier to start with the summer season. And thirdly, the incentive to lose weight in the summer becomes very strong.
22 days vegan diet
Its name is obliged to the famous singer Bjork, who used this diet with her husband. The results were so inspired by them that Bjork opened a business for the delivery of ready-made food on the principles of such nutrition. Take advantage of ready-made dinners from the famous diva, it is unlikely, it will turn out, but to make your own menu is quite real.
It is best to immediately make a menu for all 3 weeks. Choose from the proposed options for a list of dishes for the week, and then the other two.
Vegan Breakfast
For breakfast, there is no need to have only porridge, which can be served with fruit and cereals.
There are other options, for example:
- omelette of tofu without eggs;
- frozen fruit smoothies with soy yogurt;
- wholegrain pancakes with bananas and walnuts;
- banana ice cream;
- homemade muesli bars;
- fruit salad with prunes and nuts;
- soy milk, cottage cheese, nuts and banana smoothies;
- orange salad (grapefruit), tofu cheese and nuts;
- salad of green beans, sweet peppers and tomatoes;
- apples baked with Hercules;
- semolina pudding without eggs;
- pancakes with soy milk and fruit;
- salad of carrots, tangerines, apples and nuts;
- buckwheat porridge with vegetables and mushrooms;
- lentil salad with tomatoes and corn;
- corn cutlets with soy sour cream;
- nut cheese;
- pumpkin, baked with millet porridge, raisins and walnuts;
- bulgarian pepper rolls with tofu and spices;
- vegetarian cheesecakes with sesame;
- pasta with beans and cheese;
- cabbage rolls with buckwheat and potatoes.
Soups
Especially suitable for dinners:
- mushroom cream soup;
- soup with corn and green peas with soy milk;
- borsch with beans and leaf beet chard;
- tomato soup with rice and garlic;
- vegetarian pickle with pearl barley;
- gazpacho of tomatoes.
Salads
Salads can be very different from raw vegetables and fruits, depending on the season. Fruit salads are also good.
Snacks and lunches
The following types of snacks are suitable:
- fresh juices from fruits, vegetables;
- various vegetable cocktails;
- sunflower seeds;
- nuts;
- dried fruits;
- berries and fruits;
- tofu and soy milk.
Cake "Potato" vegan oatmeal
When you want to please yourself, you can make something sweet and tasty, but also vegan, without sugar:
- Half a cup of Hercules grind on a coffee grinder;
- Add a few spoons of cocoa and half a cup of coconut;
- Very ripe banana peel and mash;
- Mix the banana puree with cocoa-coconut-Hercules mixture;
- Sculpt small sausages or balls;
- If the mixture is watery, add more coconut chips;
- The resulting cakes to remove overnight in the refrigerator;
- Oatmeal will soften a little and soak with all the ingredients;
- The next morning, the cakes are ready. You can sprinkle them with coconut flakes or serve with almonds.
Fruit Mousse
It will take mango (half fruit), banana and pear. All fruits are peeled and individually chopped to a puree using a blender. Then, mashed potatoes are laid out in layers in a glass or a bowl. Below - the first layer - a banana. He is the most dense and heavier. Then liquid and light mango puree. Top poured with pear juice puree. Very tasty and sweet, although there is no sugar.
Persimmon, Pumpkin and Cinnamon Smoothies
Take overripe juicy persimmon, peel and clean the bones. Pumpkin, ripe, orange, juicy peel, cut into cubes. Fold the pumpkin and persimmon into a blender, add cinnamon, to taste. Grind everything to a smooth mash. Delicious and healthy drink is ready.
Disadvantages of the diet
The disadvantages of this diet are:
- With the sharp exclusion of animal proteins, it is difficult for a person to adapt to unaccustomed food.
- Pregnant women, children and people with chronic diseases should use this diet with caution. According to doctors, the lack of animal protein is harmful to these categories of people.
- Some fruits are quite expensive, and imported from overseas countries are already deprived of many vitamins. It is better to use more “native” fruits, especially in season.
The results of the vegan diet
With a short-term use of the diet - for a week - there is an active purification from toxins and slags (as with), but in the end you can lose from 5 to 7 kilograms. As a bonus, the skin looks much fresher and there is no constant feeling of hunger.
Vegan diet for 22 days will lose weight from 10 kilograms. But it will turn out if the person did not abuse animal food and a large amount of dairy products. Otherwise, with a sharp decrease in the usual products, and even the replacement of their unusual soy or other vegetable food, can simply happen a breakdown.
Useful video about vegan diet
In the next video fitness trainer will talk about the diet Megan Fox, which the actress followed on a vegan diet.
The diet is not suitable for those who can not imagine their diet without meat, but if this is not a problem for you, you can choose a vegan diet. It is recommended to start with a 6-day variation, and only then after a few months, experience a 22-day diet.
In contact with
Many people think that vegetarians eat grass alone, and vegans, in general, do not understand what. But it turns out that their food is much more interesting and richer than traditional dishes. Vegan menu filled with new tastes and combinations that can be constantly improved and changed.
Vegan diet
I will talk about the vegan menu on the example of my family (me, my wife and my child are 2 years old). Since I am now switching to raw foods, I do not have particularly delicious dishes. During the week I eat apples, pears, bananas, oranges, tangerines, peanuts, once a week pine nuts, raisins, dates, sprouted buckwheat, flax, carrots, every day a salad of cucumbers, tomatoes, greens, green onions and avocados with unrefined oil without salt, or with lemon juice. This is the base, plus seasonal fruits: persimmon, berries, watermelons, melons, pomegranates, grapes, plums, peaches, apricots, nectarines. Naturally, the wife and child also eat fruits and vegetables, plus cook.
Breakfast
Either fruit, or buckwheat porridge, or rice, very rarely semolina, or oatmeal with raisins. Very, very rarely corn and pearl barley, they are not popular with us. Sometimes the wife makes herself sandwiches with tofu, cucumber and mayonnaise. Or something after yesterday.
Dinner
Soups From fresh or frozen vegetables. Suitable cauliflower, broccoli, potatoes, carrots. For satiety you can add tofu.
Borsch, is cooked like an ordinary borsch only without meat. I like to squeeze the juice of half a lemon before serving and cut the green onion with dill. You can add lean mayonnaise or vegan sour cream.
Mushroom soup, best from butter, they give the soup thickness and viscosity.
Fish soup without fish :) the soup has a really fishy taste due to nori seaweed. Ingredients: potatoes, carrots, onions, tofu and nori seaweed.
You can also cook soups from lentils, beans, mash. Virtually all classic soups can be made vegan, including with meatballs. Sometimes the wife prepares cream soups.
Dinner
Recently, at dinner, we eat a salad of fresh vegetables. But sometimes we cook other dishes that can be made for lunch.
Pilaf. Instead of meat use chickpeas, lentils, soy meat or tofu.
Baked potatoes in the peel with spices. A side dish of rice, buckwheat or boiled potatoes, and as a main course - fried soy meat with onions, spices and soy sauce, meatballs or meatballs made from beans, lentils, or chickpea, fish sticks from tofu and nori seaweed. Salads: with mayonnaise and vegan sausage, vinaigrette, herring under Nori seaweed fur coat. Sometimes marinate the asparagus themselves.
Beside the main courses we cook muffins, cookies, pancakes,. I often make popsicles, smoothies, or fresh juice. Plus, on the holiday table we buy vegan cheese, sausage, red caviar from algae. For birthday, we make a vegan cake. Instead of sweets - dried fruits. Instead of milk - homemade, or vegetable from the store.
As you can see, the vegan menu is not so meager, on the contrary it is very diverse. I have listed far from all the dishes, a huge amount of them, you can try endlessly. What is your favorite vegan dish?
According to nutritionists, the vegan diet is the most rigid version of weight loss, which is resorted to in a short time to get rid of extra pounds and centimeters. However, how safe is it and how long can you follow this style of nutrition?
Essence of veganism
Considering the vegan diet as a method of healing the body and / or losing weight, you need to find out, first of all, how this way of eating will work. The fact is that veganism, as experts call this methodology, is a definite philosophy of life.
The meaning of veganism is that its followers completely exclude the consumption of animal products. Not only meat, poultry, seafood, but also derivatives from them are subject to strict prohibition:
- dairy and dairy products;
- eggs;
- caviar;
- gelatin, lecithin and dishes prepared with their help;
- refined sugar, in the production of which components of animal origin were used; food additives of controversial origin, as well as food dyes;
- instant foods and harmful snacks.
The most strict followers insist even on the exclusion of honey, since in their opinion, it also acts as a product of animal origin.
So, what can and should be eating, adhering to this type of food?
First of all, this is a fruit. Their cumulative consumption should not be lower than three servings per day.
Secondly, vegetables. In this case, experts recommend consuming four servings.
Thirdly, wholegrain. A vegan slimming diet involves consuming at least 3 and no more than 5 servings per day.
Fourthbean In this case, it is also about soybean substitutes for dairy and meat products, such as: cottage cheese, cheese, meat itself, or soy milk. And, of course, do not forget about nuts.
Drinks should for the most part consume water. You can diversify your drinking regimen with herbal teas or juices. But from the consumption of black or green varieties of tea, as well as coffee must be abandoned. The latter is due to the fact that the three hot drinks listed in high concentration contain caffeine, and it has the ability to flush calcium from the body. Although some fans of veganism, judging by the reviews of this diet, they allow themselves to drink these drinks in very limited quantities, without replacing them with coffee or caffeine-free black and green tea. Strongly contraindicated alcohol.
In addition to the correct list of foods that make up the diet of this diet, you should know how to start, maintain and end veganism.
Entry and exit rules
To begin with, a sharp rejection of all products of animal origin can have a negative impact on health: provoke an exacerbation of chronic diseases or the emergence of new ones. And so, before starting a vegan diet, you should gradually abandon prohibited foods. At first it may be meat, after a while - fish, after - dairy and fermented milk products.
Simultaneously with the start of the diet, should be included in the diet of vitamin and mineral supplements. They will minimize the risk of a deficiency of calcium, iron and protein, so characteristic of those who adhere to veganism. In addition, it is necessary to develop a new diet. Since plant food is digested much faster, in the framework of the diet in question, the number of meals should not be the classic number of “three main + 2 snacks”, but much more. How much more is determined by the formula: "you need to eat when you are really hungry." But, as a rule, these are 5 basic methods and one snack between them.
Safe for losing weight while on a vegan diet, according to the method proposed for star patients by Dr. Neil D. Barnard and based on strict veganism, is 22 days. That, however, does not mean that it is impossible to adhere to this dietary option for a different period. Some nutritionists recommend a vegan diet as a fasting day. After this period, you should gently return to the usual diet, avoiding excessive enthusiasm for fatty foods. The transition itself is carried out in the reverse order of what is indicated in preparation for the diet.
Drawing up a diet
The menu, which is made up of followers of the vegan diet, should correspond to the list of permitted foods listed above. In this case, it is not necessary to use them raw. Dietitians strongly recommend alternating fresh foods and heat-treated. Moreover, if we are talking about frying, then it is better to choose the Asian way in which vegetables are cooked over high heat, but for a very short time.
Making the right menu for the day is pretty simple. Breakfast must include cereal boiled in water or soy milk, as well as fruit and herbal tea. Lunch can be made from tofu and leafy vegetables. At lunch, vegetable soup is recommended, preference is better to give soups, mashed potatoes. It can be supplemented with a salad of raw vegetables. Tea time is made from soy yogurt or fruit. For dinner, you can spoil yourself with a warm salad, mashed potatoes or vegetable second courses. Nutritionists strongly recommend consuming a large amount of liquid, choosing from those drinks that were listed above.
Judging by the reviews of those who have tried the vegan diet for weight loss, it guarantees impressive results (up to 5 kg per week weight loss). However, doctors strongly recommend to refrain from using it to those who:
- suffers from diseases of the thyroid and pancreas;
- gets heavy exercise associated with work or sports;
- prone or already suffering from diseases of the digestive tract;
- as well as pregnant women, children and adolescents.
Decide whether to take a vegan diet, who wants to lose weight should only be in conjunction with the supervising doctor, who will take into account the peculiarities of health and make the right diet and a list of products used.
