Vegetarian diet: pros and cons, menu, recipes

The vegetarian diet is becoming increasingly popular. Many people recommend this way of eating to anyone who wants to lose weight. Others note that after switching to plant-based foods, their well-being and health improved, chronic diseases went away, and the condition of their skin and hair improved.

Doctors are also increasingly talking about the benefits of a vegetarian menu - various studies show that a balanced diet based on plant foods has a positive effect on the body. Plants contain a lot of fiber, vitamins, minerals, but at the same time a minimum of saturated fats and calories.

In addition, vegetarians monitor their diet more carefully than those who are used to eating everything. And the healthier we eat, the better the condition of our body.

Veganism and raw food diet

In addition to the diet options listed above, there are also other more strict directions: veganism, raw food diet, fruit diet, mono-eating. Vegans completely exclude all animal products, including eggs, milk, honey, as well as gelatin and rennet. Adherents of a raw food diet do not heat-treat their food. It’s easy to guess that fruit eating involves only fruits in your diet. Mono-eating requires eating only one food at a time.

Impact on human health

Various institutes in the USA, Great Britain and Germany conducted large-scale studies in which they compared vegetarians (those who adhered to their diet for more than 5 years) and people who ate meat at least once a week:

1. The mortality rate among vegetarians from heart disease was 18% lower, and from lung cancer - 34% lower than among meat eaters.
2. Cataracts in those who eliminated meat from their diet are 30–40% less common than in those who did not.
3. Low or no meat consumption for 20 years or more increases average life expectancy by 3 and a half years.

Without meat, a person finds peace and health.

In addition to this, many followers of the meat-free diet believe that by giving up animal products, a person gains peace of mind and health. This fact is confirmed by reviews from those who have recently switched to eating vegetables and fruits - they note improved sleep, good spirits, excellent mood and high energy.

The benefits of a vegetarian diet for weight loss

In order not to exhaust yourself with short-term diets, after which excess weight returns, nutritionists recommend changing your eating habits. Therefore, a vegetarian diet for weight loss is one of the best options to shed pounds with health benefits. You can choose one of the suitable vegetarian food options and stick to it constantly, keeping yourself in shape.

Many doctors recommend a plant-based diet - vegetables and fruits contain a minimum of calories. At the same time, they are rich in carbohydrates, which are necessary for the body to function. Whole grains, nuts, and fruits contain so-called “slow” carbohydrates. These are complex compounds that are broken down gradually in the intestines, providing us with energy evenly throughout the day. They are not stored as fat because we actively consume them during mental and physical labor.

Another enemy of weight loss is saturated fat. They are found only in products of animal origin. They are the cause of high blood pressure, fatty deposits on the walls of blood vessels, and excess weight. Everyone who has excluded saturated fats from their menu notices not only a decrease in body weight, but also an improvement in overall well-being. In addition, vegetables and fruits contain fiber, the lack of which has a detrimental effect on digestion.

Thus, a vegetarian diet is useful for losing weight for several reasons:

• minimum calories with sufficient energy;
• eliminating saturated fats and, as a result, cleansing the body;
• a sufficient amount of fiber to normalize the functioning of the digestive system.

Philosophy and varieties of vegetarianism

Recently, plant-based nutrition has become popular everywhere.
Vegetarianism is a common type of diet throughout the world. Stores sell many products that are designed specifically for people who follow a predominantly plant-based diet.

Not everyone understands why followers of this movement adhere to such strict rules in food. Others, on the contrary, want to join the movement and also change their lifestyle.

The philosophy of vegetarianism is to minimize the exploitation of animals, that is, it carries humanistic goals. Also, adherents of the movement care about nature and the environment, since the spread of livestock farming has a negative impact on the environment.

Many more vegetarians monitor their health, which is why they come to this lifestyle. They give up not only junk food, but also bad habits, force themselves to exercise, watch their figure, etc.

Vegetarian diet and sports

Many people who play sports or lead an active lifestyle doubt: is it possible to combine giving up meat with physical activity? After training, the body needs increased amounts of protein to repair muscles. In addition, athletes need a large amount of vitamins and minerals to prevent hypovitaminosis from developing.

For lacto-ovo vegetarians, this is not a problem: to meet the protein needs, after training you need to eat eggs, cottage cheese or other dairy products. But even followers of a vegan diet can avoid protein deficiency if they eat enough beans, soy and other legumes.

In addition, the vegetarian menu is rich in fruits, vegetables, grains, and nuts, which contain large amounts of vitamins and microelements. Thanks to this, athletes and people who prefer active leisure can do without additional supplements and pills if their vegetarian diet is formulated by a specialist.

Another argument in favor of a vegetarian diet for athletes is that dried fruits and grains contribute to a high glycogen content in the muscles. It is this substance that helps you not feel tired for a long time during training.

What is recommended for athletes who decide to become vegetarians:

• raw, boiled baked vegetables;
• fruits and greens;
• peas, beans, chickpeas and other legumes;
• rice, buckwheat, oatmeal and other grains;
• nuts, sesame seeds, hemp, chia;
• whole grain pasta and bread;
• cold pressed vegetable oil;
• freshly squeezed juices, green and herbal teas.

Contraindications

A vegetarian diet is not balanced because the body will lack many of the substances contained in meat (in particular, iron and vitamin B12). For those whose health leaves much to be desired, this is fraught with various complications.

Contraindications for such weight loss:

• age under 18 and after 60;
• pregnancy;
• lactation;
• colitis;
• intestinal disorders;
• professional sports;
• heavy physical labor on a regular basis;
• anemia;
• prolonged stress, depression;
• infections;
• menopause;
• rehabilitation period after serious illnesses or operations;
• oncology;
• weight deficiency.

If you ignore contraindications, you may encounter the following complications:

• cholesterol levels drop sharply;
• the risk of cancer (specifically, colon) increases;
• bone mineral density decreases, which leads to frequent fractures;
• lack of fatty acids affects blood circulation.

If you don’t get carried away, create a competent menu and follow contraindications, you can avoid negative consequences and achieve good results.

This is interesting! According to studies, people who give up meat are rarely diagnosed with cardiovascular diseases, hypertension, diabetes, and kidney stones.

Basic principles of a vegetarian diet

The main principle of vegetarian nutrition is to exclude meat and fish from the menu. Some people completely give up animal foods, including milk, honey, and gelatin. Whatever diet option you choose, the main thing is to adhere to a few basic principles:

• Replacing animal protein with vegetable protein. Excluding fish and meat, replace them with an equivalent amount of cottage cheese, eggs, and dairy products. With stricter vegetarian diets, you should eat more legumes, nuts, and cabbage.
• Drink enough fluids. This is important not only for losing weight, but also for maintaining overall health. No matter how you eat, you need to drink at least two liters of mineral water.
• Don't indulge in sweets. Lacto-ovo vegetarians can eat sweets and cakes. But even with great restrictions, you should not get too carried away with honey or sugar. Everything should be in moderation - “fast” carbohydrates promote fermentation in the intestines.
• A vegetarian diet is not fasting. Therefore, you need to eat as expected - every 2.5-3 hours. This is about 5 meals per day. You should not eat 1-2 times a day, overeating.
• Avoid fried foods. Vegetables are best steamed or baked in the oven. It is better not to overcook porridge and other grains, but leave them “al dente” - moderately hard.

Another piece of advice that can be given to anyone who has decided to switch to vegetarianism is to do it gradually. First, give up meat and fish, and then gradually switch to the most acceptable diet option. This way you will save yourself from unnecessary stress, and your new eating habits will be firmly established within a few weeks.

Types of vegetarianism

When people think of a vegetarian diet, they think of a regular diet, it just doesn't include meat, poultry or fish. In fact, their classification is much broader and depends on the products that are included and excluded from the diet:

• Ovo-lacto vegetarianism excludes meat, fish, poultry and eggs, as well as foods that contain them. It is allowed to consume dairy products: milk, cheese, yogurt, butter and others;
• The lacto-vegetarian diet is similar to the previous one, but eggs are additionally excluded from the menu;
• with an ovo-vegetarian diet, meat and dairy products are excluded;
• Veganism is the most extreme type of diet. At the same time, all possible animal products are excluded from the diet, not only common ones, but also more rare ones: gelatin, honey, alcohol, glycerin and others;

There are two more types that are not so popular in Russia, but are quite common in the rest of the world:

• polotarianism - excludes all types of meat except poultry;
• flexitarianism - the diet may sometimes include all types of meat products, for example, on holidays or on weekends. In our opinion, this is the best choice;

Possible disadvantages of a vegetarian diet

Vegetarian nutrition is recommended by nutritionists not only for losing excess weight, but also for the overall health of the body. However, there are a number of cases when you need to switch to it with caution or completely abandon it. For example, it is undesirable for children, adolescents, and pregnant women to adhere to strict forms of vegetarianism. They are advised to leave at least milk or eggs on their menu.

In addition, people prone to iron deficiency anemia, as well as those who have any chronic diseases, should first consult a doctor. For some diseases, an abundance of plant foods and a complete absence of meat can only aggravate existing ailments. The result is a deterioration in general condition.

At the same time, all healthy adults can safely switch to a vegetarian diet that is convenient for them. If you still have concerns that the diet may harm your body, be examined by a doctor every 4-6 weeks.

The importance of a proper diet for vegetarians

A plant-based diet can be tasty and varied. The list of vegetarian dishes is distinguished by great variety, versatility and nutrition. Vegetarians use various sauces, syrups, jams and creams as additions to products.

The diet should be tasty and varied.

The principle of creating a vegetarian menu for the day

The main problem of beginning vegetarians is that food quickly becomes boring and seems monotonous and tasteless. As a result, many return to old eating habits. Therefore, first of all, you need to prepare for the fact that it will not be possible to eat your usual food, with the exception of meat and seafood. Add new foods to your diet: nuts, dried fruits, vegetables and cereals. The more varied your menu is, the more nutrients you will receive, and sticking to your diet will not be difficult.

Basic recommendations for creating a daily diet:

• Make sure you eat enough protein, fat and carbohydrates throughout the day. Depending on your goals, the ratio of BZHU for your case may be different. To correctly distribute nutrients, you can use special calculators.
• Try to eat the maximum amount of carbohydrates in the first half of the day so that you have enough energy. Save protein foods for lunch and dinner. Athletes can use them after training.
• Be sure to include a few snacks in your schedule. Shortly before lunch or before bed, you often want to eat something. If you ignore this desire, sooner or later a breakdown may occur, and you will begin, for example, to overeat at night. In such cases, it is better to keep nuts, fruits or unsweetened yogurt in the refrigerator.

Reviews and results of losing weight

There are objective reasons that guide people who choose a vegetarian system as a way of life. Some care about the safety of the animal world, others care about their health. Be that as it may, in society they look at vegetarians with some bewilderment, sometimes with sympathy for no clear reason, sometimes with irony, and sometimes they are perceived as sick people. Let's see how those who have experienced it themselves respond to vegetarianism. Below are reviews and results from different people who, due to personal preferences, became vegetarians.

Margarita Chekalina, Nizhny Tagil

I became a vegetarian 2 years ago. Following a vegetarian diet helped me get rid of constipation and atopic dermatitis. In addition, I lost a lot of weight when I started eating right, my weight was about 95 kg with a height of 169 cm. Now I weigh a little over 70 kg. Before switching to lean food, you need to prepare yourself, your body. Be sure to think about what products you will use and what menu you will create. A few days before going on a diet, cleanse your intestines, and the day before, eat only raw apples, pears, figs, tomatoes, cucumbers, beets, and herbs. You need to drink a lot of water, it is better to drink mineral water, but only without gas. The next day, do a fasting: do not eat anything, drink water with lemon juice and honey. Just before starting a new lifestyle, eat raw vegetables or tree fruits again. Start the next day with a vegetarian breakfast. Continue your fasting diet.

My body cleared up within a week. How it happened: fecal stones came out, I lost more than three kilograms, numerous acne disappeared. Watching the movie "Earthlings" helped me a lot. I hope it will help you withstand the fast.

Olga Petushinskaya, 26 years old, Saransk

I got hooked on the vegetarian system more than a year ago. Somehow a book caught my eye, I don’t remember the author now. But we were talking about the dangers of animal protein, fats and other food that did not grow from the earth. I remember there was a lot of talk about low-carb foods. Something happened to me, I began to follow the author’s advice. Of course, my desire to lose weight had an impact. During my school and student years, I was distinguished by my plumpness and always looked with envy at my slender girlfriends.

The first thing I did when I started my vegetarian epic was to give up alcoholic beverages, fats, animal proteins, and sweets. Instead, I discovered surprisingly tasty, nutritious dried fruits. Sandwiches with sausage, fried eggs, fast food were replaced by porridge with vegetable oil, lean soups, I always ate salads dressed with lemon juice. However, healthy recipes are easy to find on the Internet. I won’t dwell on this.

I'll tell you about my impressions. The first month of proper vegetarianism shocked me. At first I was covered in acne. I panicked, of course. I had to see a dermatologist. Fortunately, the guy was understanding and explained that the body is thus cleansed. He advised me to wait a little. Indeed, the results met my best expectations. After a few months, the skin became velvety, a very pleasant soft pink shade. Even my friends ask me what cream has improved my skin so much. Another good thing is that we all sweat, but vegetarians, frankly speaking, sweat without an unpleasant odor. That's for sure.

There was one more problem: my hair began to fall out. That's why I still take multivitamins. The nails have become stronger, they do not flake or break. I also boast of healthy sleep, I sleep like a baby.

Now I have to withstand the attacks of my mother, who considers vegetarianism almost a disease, she is sure that it can affect hormonal levels... It’s hard to explain that this is my way of life, that I like to feel light, free, always fit and slim. But I can handle!

Liza Almatayeva 15 years old, Cheboksary

I believe that you should eat everything that goes into the refrigerator. And if I feel bad without meat, do I like sandwiches with sausage and mustard? I will not torment myself with any restrictions. Here's more, there is grass!!!! Our neighbor is on a diet and has become skinny as a board.

Vladimir Chegodaev 35 years old, physical education teacher, Bratsk

If a person can do without meat, let him not eat it. I don’t understand at all why, for example, some meat-eaters are trying to convince vegetarians that they can’t live without meat, that they need to replenish their vitamin reserves. I believe that products from the garden contain all the necessary substances. I go in for sports, adhere to the lacto-ovo-vegetarian system, I am happy with everything, especially my victories in amateur sports. A balanced lacto-ovo vegetarian regimen provides the body with all the necessary substances. For example, there is no need to worry about a lack of vitamin B12 when eating eggs.

Antonina Berezina, cook, 44, p. Novo-Alekseevka, Chishminsky district of the Republic of Belarus

I heard enough about the dangers of meat and other fatty delicacies, and decided to become a vegetarian. In our village this is not easy to do: we eat only meat and potatoes. But I really wanted to lose weight, my clothes were getting too small. Out of stupidity, I stopped eating not only meat, but also milk and eggs. Of course, the lack of vitamins made itself felt. I started yelling at everyone, I was always in a bad mood, I wanted to sleep, I can’t express how much. It got to the point where I started fainting. I went to the paramedic and they took blood for analysis. It turned out that my hemoglobin was low. And all because of vegetarian food. In general, I gave up the dream of a slim figure and thin waist, I started eating meat, fatty pancakes, and pancakes. You know, life has improved. I want to sing in the morning. So, I don’t think that vegetarian food is healthy and helps you lose weight. She didn't help me!

Mikhail Ostroverkh, 55 years old, mechanic, Taganrog

I remember my first experience with Lenten food very well. I started this business 8 years ago, when problems with cholesterol and high blood pressure began. The first month was difficult, iron deficiency developed. After a while, I felt discomfort in my stomach, and I wondered why my stomach was swelling? I did some reading on the Internet, consulted with a doctor, and found out that this was due to the abundant intake of fiber and fruit dietary fiber from fruits and root vegetables, which I ate in abundance. They cause increased gas formation, flatulence, and sometimes diarrhea. I had to adjust the recipes, added legumes and cereals made from them, limited apples and cabbage, which cause discomfort. Now I feel quite healthy, and my cholesterol has dropped to normal without pills!

Ready-made vegetarian food with delivery

At first glance, it may seem that it is difficult to follow all the recommendations: you need to constantly count calories, the ratio of dietary fat, think about what you can cook that is so tasty and healthy, etc. To avoid unnecessary difficulties, you can order a ready-made menu for the week on the website. The vegetarian diet we offer already takes into account all the recommendations of nutritionists, as well as your goals: weight loss or gain, keeping fit, detox.

In addition to the fact that all the food we offer is fresh and healthy, it is also delicious - it is prepared by an experienced chef. Following such a diet is a pleasure! You no longer need to worry about purchasing groceries, counting calories, cooking - all this has already been done by professionals. We will deliver ready-made meals for the whole day straight to your door.

Eat right and be healthy.

Several recipes for popular vegetarian dishes

Below are detailed instructions to help you prepare the most popular and common vegetarian dishes.

They will please even those who are not used to eating plant foods. You can change the recipe to your taste and add something else.

Vegetarian borscht

Vegetarian borscht
Meat in borscht can be replaced with beans. It turns out to be a very tasty, satisfying and simple soup.

Components:

• beets (2 pcs.);
• cabbage (small head);
• potatoes (4-5 pcs.);
• carrots (1-2 pcs.);
• onion (1 pc.);
• beans (150-200 grams);
• vegetable oil for frying;
• salt, dry herbs, spices, pepper to taste.

Preparation:

1. First, chop or peel all the vegetables: beets, cabbage, onions, potatoes, carrots and others to your taste.
2. Pre-soak the beans or open the can. Red, white, or any other will do.
3. Fry vegetables in vegetable oil, boil potatoes and beets.
4. Bring the soup until half cooked over low heat. Salt and add spices to taste. 15 minutes before turning off the burner, throw beans and fried vegetables into the broth.
5. Let it brew on the stove, covered, and add fresh herbs if desired.
6. Serve with sour cream, pepper or just as is.

It is recommended to think about a snack: for example, sandwiches on skewers with vegetables or mushrooms.

Beans stewed in tomato sauce

Beans stewed in tomato sauce
Beans are very healthy, and they are extremely easy and quick to cook.

The following ingredients are used to extinguish it:

• carrots (2 pcs.);
• onion (1 pc.);
• fresh or dried herbs (to taste);
• salt and spices (to taste);
• vegetable oil.

You can add champignons, tomato, bell pepper, Brussels sprouts or cauliflower, garlic and other ingredients.

Preparation:

1. Soak the beans first or use ready-made ones from a can.
2. Chop all the vegetables in advance, mix them with beans and place in a frying pan or slow cooker. All ingredients have the same cooking time.
3. Fill the dish with water, pepper and salt, add vegetable oil.
4. Cook over low heat for half an hour, stirring occasionally
5. 10 minutes before removing from heat, add about two or three tablespoons of tomato paste or ketchup to the beans.

Potato-tomato casserole

Potato and tomato casserole
Potato casserole with tomatoes is prepared from a minimum amount of ingredients:

• potatoes (7-9 pcs.);
• tomato (2 pcs.);
• sauce or mayonnaise (to taste, about 4 tablespoons);
• spices (to taste);
• vegetable oil for greasing the mold.

The sequence is:

1. Peel and boil the potatoes, then mash them into a puree, add salt and a little vegetable margarine.
2. Grease a baking sheet with vegetable oil and place the puree on it in an even layer.
3. Place slices of chopped tomato on top.
4. Grease the casserole with a thick layer of mayonnaise or sour cream sauce.
5. Bake for 20-30 minutes, preheating the oven.

Be sure to read: Budget but effective diet for weight loss: creating a menu for the week

You can find lean sauces if you don’t want to eat animal products.

Apples baked with nuts and dried fruits

Apples baked with nuts and dried fruits
Apples with nuts and dried fruits are a snack for tea or a light snack. It is highly not recommended to replace a full breakfast, lunch or dinner with them. If we consider this as a separate dish, then eat it with something else to fill up.

The fruit must be washed, cored and filled with dried fruits, nuts, and if desired, add a drop of syrup, sugar, cinnamon, vanilla, and chocolate chips. Place in a preheated oven for a few minutes and the dish is ready.

Energy bars

Energy bars
Bars that quickly replenish energy should be high in calories, satisfying and contain a large amount of protein.

For their preparation they are most often used:

• dried fruits:
• nuts;
• seeds;
• cereals;
• various oils and pastes.

Below is a very unusual recipe, and the sequence of actions is as follows:

1. Take several types of nuts, dry fruits, oatmeal, seeds.
2. Mix everything thoroughly, put an additional spoon of cocoa powder in the container with the ingredients.
3. Pour 100 ml of any plant milk into this mixture.
4. Add a spoonful of peanut butter.

Mix everything thoroughly. If it turns out liquid, then you should add a little more cocoa powder. Shape the bars and bake a little in the oven for 5-10 minutes so that they do not fall apart.

Apple strudel

Apple strudel
The dough for the future strudel should be prepared without eggs and milk. Despite this, it turns out quite tasty and soft. You can also buy ready-made ones in the store.

You will need:

• packaging of finished dough;
• yogurt or sauce (to taste);
• apples (2 pcs.);
• sugar, spices to taste (cinnamon, vanilla, etc.).

Preparation:

1. Cut the apples into thin slices, it is advisable to add cinnamon or a little vanilla to taste.
2. Thaw the dough in advance, knead it, place it on a greased baking sheet. Place apple slices evenly on top.
3. It is recommended to cover the apples with sour cream sauce on top - you can buy soy or regular yogurt based on plant milk.
4. Place the baking sheet in a preheated oven for 20-25 minutes (at medium temperature).

Traditionally, strudels are served with ice cream. It can be replaced with frozen berries or a banana cut into slices that had been in the freezer beforehand.

Green smoothie

Green Smoothie
There are so many variations on how to make green smoothies. In fact, you can put any fruits, berries, and vegetables into the blender.

The simplest smoothie recipe is made from the following ingredients:

• banana;
• kiwi;
• green apples.

These fruits can also be mixed with any plant milk: almond, hazelnut, rice, buckwheat, soy, coconut. It will give a creamy taste.

There are also plant-based drinks with chocolate, vanilla and other additives.

Lentils with stewed vegetables

Lentils with stewed vegetables
Lentils are a vitamin-rich product that people should consume with any type of diet. It is relatively simple to prepare, since this culture does not require pre-soaking and cooks a little longer than buckwheat.

You will need:

• lentils (200 grams)
• onion (1 pc.);
• tomatoes (2 pcs.);
• peppers (1-2 pcs.);
• zucchini (1 pc.);
• eggplants (1 pc.);
• a little garlic (2 pcs.);
• carrots (1-2 pcs.);
• mushrooms (about 200 grams).

The cooking sequence is as follows:

1. Lentils need to be cooked and drained in advance.
2. Peel the vegetables to be used.
3. Chop all the ingredients, place in a saucepan along with the lentils, add water, sunflower oil, salt, pepper, spices and start stewing.

Usually 10-15 minutes over medium heat is enough. You can eat the stew with a side dish or separately.

You should try adding some kind of sauce to the stew to enrich the taste of the dish. The choice depends on the preferences of the cook: the easiest way is to make tomato or use ready-made paste or ketchup.

Pear salad with arugula

Pear salad with arugula
This appetizer is rarely prepared, since not everyone likes its flavor combination. There are recipes for salad with arugula and pear without cheeses.

You will need:

• arugula;
• fresh pear;
• cashew nuts;
• walnuts;
• balsamic vinegar;
• olive oil;
• sour green apple;
• lime juice

You can exclude ingredients and add your own. Cut the components into any shape, add the quantity of certain components to taste. This combination of products will not leave even the most experienced cooks indifferent.

Baked pancakes

Baked pancakes
List of ingredients for preparing the dish:

• potatoes (5-6 pcs.);
• flour (50-60 grams);
• salt and spices (to taste);
• sunflower seeds are not enough for frying.

Draniki without eggs and cracklings are prepared according to the following recipe:

1. Grate raw potatoes on a fine grater in the required quantity.
2. After the vegetable gives juice, add about two tablespoons of flour (about 50 grams) to the bowl.
3. Mix everything thoroughly, add salt, sugar and spices to taste.
4. Heat the frying pan, grease it with oil and start cooking.

Be sure to read: Is it possible to lose weight if you don’t eat bread and sweets: how quickly, menu for the day, results for the week and month

Thanks to flour and potato juice, the potato pancakes will not fall apart. They are eaten with sour cream, mayonnaise or vegetables.

Quitting meat and losing weight

The correct vegetarian menu is already quite balanced in itself; it is enough to please yourself with sweet dishes in the morning, introduce new and varied products and dishes from them into the menu during the day, and stewed vegetables and salads of fresh vegetables in the evening.

If you still feel hungry after dinner, you can drink a glass of milk or kefir, eat a portion of yogurt or cottage cheese, a handful of nuts or dried fruits.

In the first half of the day, a small amount of sweets is allowed. For example, with morning tea you can treat yourself to a small piece of dark chocolate; it will not harm your figure at all. But you shouldn’t get carried away with floury and unhealthy sweets, chips and sodas; it’s better to completely abandon their use in order to take care of your health.

Due to the fact that vegetarian food is light, but at the same time satisfying, the body begins to cleanse itself, the correct metabolic processes are launched, and this is a direct path to natural and simple weight loss.

Imbalance of Omega-3 and Omega-6 PUFAs

Since the main source of omega-3 polyunsaturated fatty acids in the body is fatty marine fish, vegetarians who exclude fish from their diet are at risk for this essential fatty acid. You can read about why it is important to maintain the proportion of omega-3 to omega-6 fatty acids here .

What can be done about this? First, rely on plant sources of omega-3 PUFAs: flax seeds, chia seeds and walnuts (although, according to some information, omega-3 from plants does not have the same biological value for our body as omega-3 from fish) . And secondly, use oils with a low amount of omega-6: olive, avocado, rapeseed, flaxseed, camelina oil, hemp oil, chia seed oil (the latter, however, I have never seen on sale).

Calcium and vitamin D deficiency

Vitamin D is involved in the metabolism of calcium and phosphorus in the body, it is important for normal carbohydrate metabolism, helps reduce body weight in obesity and improve immunity. Adequate intake of vitamin D per day is about 5 mcg. The main sources for vegetarians are eggs (2.2 mcg), sour cream and butter (0.2 mcg), cream (0.1 mcg).

Calcium is involved in the formation of bone tissue and teeth, conduction of nerve impulses, muscle contraction, the functioning of the excretory system and reproductive function, as well as a number of other important processes. An adult needs 800 - 1000 mg of calcium per day (in adolescents, pregnant and lactating women, the norm is higher).

The main sources of calcium for non-strict vegetarians are dairy products: cheese (600-1000 mg), cottage cheese (154 mg), sour cream (90-120 mg), cream (86 mg). In addition, there is a lot of calcium in dark leafy green vegetables (chinese cabbage, broccoli, kale, turnips. You can also get calcium from sesame seeds and almonds (273 mg), pistachios (250 mg), beans (150 mg) , soy and soy products (such as tofu and tempeh), chia seeds, figs, mustard, garlic, hazelnuts, oatmeal, peas, walnuts and barley, and specially fortified calcium products (such as soy yogurt, soy milk and etc.).

Protein deficiency

The very first question a newly-made vegetarian hears is: “Where do you get your protein?” With a standard diet, we get approximately 38-33% protein per day from meat and meat products. With a vegetarian diet, these percentages must be properly replenished from plant and/or dairy foods and eggs. Despite the fact that there is a lot of protein in cereals and legumes, it is not easy for our body to absorb. Below I will provide a table of the content and digestibility of protein from various foods.

Pay attention to the following columns:

— the amount of protein in grams per 100 g of product (this way you can estimate how much protein you will eat from a serving of a protein product);

- digestibility in % (shows how efficiently the average person digests this or that type of protein - here you need to make allowances for your own body, because we are all unique);

- biological value (BC - the percentage of utilization of protein entering the body. Whey protein and eggs are utilized by the body by 100%, milk - by 93%, rice by 86%, casein, fish and beef - by 75%, corn - by 72%, grain gluten – by 44%);

- protein absorption coefficient PDCAAS (or also called adjusted amino acid score. This indicator includes three main parameters: the content of essential amino acids, protein digestibility and the ability to supply essential amino acids in the quantity required for a person. If it is equal to 1, then this is the “best " according to these three indicators protein).

We see that the protein with the highest absorption rate is eggs, egg powder, whey and dairy products (milk, kefir, cottage cheese, cheese). If we exclude powdered eggs and whey from the list, which we don’t eat in normal life, then the most effective foods for protein will be cottage cheese, cheese and eggs. Of the plant products, the most valuable in terms of protein intake and processing by the body will be soybeans (the absolute leader), beans, peas, buckwheat, rye and corn. Therefore, it is better to focus on these foods in your diet.

Thus, the protein diet for a girl weighing 60 kg will be something like this:

• 2 eggs (approximately 90 g serving = 11.43 g protein)
• glass of kefir (approximately 200 g = 5.6 g protein)
• 150 g buckwheat (= 18.9 g protein)
• 2 slices rye-wheat whole grain bread (about 50 g = 5.45 g protein)
• 100 g cottage cheese (approximately 17 g protein)

One of the difficulties of a purely plant-based diet (veganism) is amino acid imbalance . The fact is that plant proteins have an incomplete composition of amino acids, which significantly reduces their effectiveness. Why it is important to replenish the entire range of amino acids in your diet, I have already written here . To even out the amino acid composition, it is recommended to use several protein sources in each main meal and combine them with each other as follows:

• rice with beans or sesame seeds;
• wheat with legumes, peanuts, sesame and soy;
• legumes with corn or wheat;
• soy with rice and wheat, wheat and sesame, or peanuts and sesame;
• peanuts with sunflower seeds.

Burger with orange mood

In the proper nutrition of vegetarians, there is a place even for fast food. Of course, no meat or fatty sauces. We will replace the meat cutlet with a cereal and vegetable one, and the classic mayonnaise with homemade mayonnaise without eggs. But we'll leave the fresh vegetables. This combination of ingredients is balanced in nutritional elements and saturates the body for a long time. You can take a veggie burger to work or a picnic.

Main ingredients:

• round buns
• zucchini - 1 pc.
• red onion - 1 head
• tomato - 1 pc.
• lettuce leaves - 3-4 pcs.
• arugula - 5-6 sprigs

Cutlet:

• medium carrots - 1 pc.
• oat flakes - 70 g
• water - 140 ml
• vegetable oil - 2 tbsp. l. + 3 tbsp. l. for frying
• semolina - 1 tbsp. l.
• salt, black pepper, turmeric - to taste

Mayonnaise:

• oat milk - 80 ml
• olive oil – 150 ml
• lemon juice - 1 tbsp. l.
• mustard - 1 tsp.
• salt and black pepper - to taste

Soak oatmeal in boiling water. While they are soaking, cook the carrots and grate them on a coarse grater. Mix it with soaked oatmeal, add dry semolina, vegetable oil, salt and spices. Knead the resulting mass and let the semolina soak for 15–20 minutes. Now we make round cutlets and fry on both sides.

To make vegetarian mayonnaise, you need to have the oat milk and olive oil at room temperature. Combine them together and whisk until the mixture thickens. Then add lemon juice and mustard, salt and pepper to taste. Stir the sauce until smooth.

All that remains is to assemble our burger. Place lettuce leaves, a slice of tomato and a carrot cutlet on the bottom half of the bun. Pour mayonnaise over it, decorate with zucchini strips, onion rings and arugula sprigs, cover with the top half of the bun. This is how our burger turned out.

Breakfast

Any doctor will tell you that breakfast is the most important meal of the day. In many ways, your mood during the day will depend on the start of the day, so it is important to prepare something nutritious and tasty for breakfast.

You can start the day with light porridge cooked in water. Add nuts or dried fruits to this dish and every evening you will fall asleep thinking about the delicious porridge that awaits you in the morning.

Another dish that will pleasantly surprise you with its satiety and taste is a smoothie or cocktail. You can feel like a chef at an expensive restaurant, adding various ingredients to the drink and experimenting with taste. The choice of ingredients depends only on your imagination - various fruits and vegetables, berries, nuts, cereals. In general, everything that comes to your mind.

Be sure to try starting your day with a tofu omelette. Don't be surprised, this cheese is a universal product, and an omelette is not the strangest dish that can be prepared from it. You will often encounter it in various vegetarian recipes, so don’t be afraid to experiment with it and add it to your dishes.

The favorite recipe for most vegetarians is fruit salad. The abundance of fruits will allow you to come up with something new every day. Experiments are welcome - add berries or nuts to the salad, and find your favorite recipe with which you will surprise your guests.

Vegetarian masters even came up with their own recipe for pancakes. All you need is 2 cups of water, 1.5 cups of flour, 1 tablespoon of sugar and half a teaspoon of soda. Mix it all in one bowl until smooth, and the dough is ready, all you have to do is fry it.