Vegetarian diet for losing weight by 10 kg

A vegetarian diet has become increasingly popular lately. For some reason, it is believed that switching to vegetarianism can relieve excess weight and many health problems. Perhaps this is how stereotypes have developed: if you don’t eat fatty foods, you lose weight; if you exclude meat from your diet, you live longer. Undoubtedly, meat is rich in cholesterol and saturated fats, the excessive consumption of which can harm the body. But the fact is that vegetarianism is not a diet, it is a way of life that entails avoiding food of animal origin. And in order to lose weight, giving up meat alone will not be enough, because people who do not eat it can easily afford sweets, chips, various sauces, and other high-calorie foods. That is why a special diet has been developed that will help you get rid of extra pounds, while observing the principles of vegetarianism. Reviews about this diet are very contradictory, because it has both supporters and opponents who claim that a complete refusal of protein foods will cause irreparable harm to the body. But those who practice vegetarianism as a way of life completely disagree with them.

Varieties and benefits of vegetarianism

Content:

• Varieties and benefits of vegetarianism
• Basic principles and types of vegetarian diet
• Sample menu for a week of vegetarian diet
• Sample menu for a month of vegetarian diet
• Sports vegetarian diet
• Harm and contraindications of a vegetarian diet
• Advantages and disadvantages of a vegetarian diet
• conclusions

Many people think that the vegetarian diet was invented specifically for vegetarians, but this is not entirely true. The fact is that there are several varieties of vegetarianism that prohibit the consumption of one or another food depending on one’s beliefs. For example, vegetarians do not eat exclusively meat, many for humanitarian and ideological reasons. But their diet still includes milk, cottage cheese, eggs and other so-called kill-free products. Nowadays they are also called lacto-vegetarians or lacto-ovo-vegetarians. A stricter veganism excludes absolutely all products of animal origin, including slaughter-free ones. There is also a raw food diet, which allows you to eat raw foods that have not undergone heat treatment, since it is believed that temperatures above 46 degrees are detrimental to enzymes - enzymes that help speed up metabolism. There is also fruitarianism, whose followers eat exclusively fruits.

In any case, the main food of vegetarians is and remains plant foods. Of course, such food is lower in calories and contains the least amount of fat than protein foods. Eating fruits and vegetables has a positive effect on the body, as they are rich in valuable fiber, beneficial minerals and vitamins. Plant foods are good for strengthening the body's immune system. In addition, by giving up animal food you can improve your heart function, cleanse your blood vessels, and improve blood supply to your brain.

This diet will be useful for people suffering from diabetes, as it can help normalize blood glucose levels. Among vegetarians, there are fewer people susceptible to hypertension and cancer. Their risk of developing a stroke or heart attack is also reduced.

In addition, vegetarianism can bring other benefits to the body:

• helps normalize the digestive system;
• cleanses the body of dangerous toxins and harmful waste;
• restores beneficial intestinal microflora;
• improves mood and energizes;
• reduces phosphorus, thus preventing the development of kidney diseases.

Vegetarianism in children: pediatric and neurological aspects

Vegetarianism is a refusal to eat meat and/or milk and eggs with increased consumption of food of plant origin (vegetables, fruits, berries, nuts, grains, etc.) as sources of energy and nutrients. Vegetarianism, as one of the varieties of diet, has been known for a long time. According to D. Wasserman (2001), approximately 2% of adult individuals in the world are vegetarians [1]. In India, between 20% and 40% of the total population is vegetarian. The prevalence of vegetarianism among children is unknown.

Before the term “vegetarianism” appeared, a diet based on the consumption of exclusively plant foods was called “Indian” or “Pythagorean”. In Russia, the vegetarian movement appeared at the beginning of the 20th century, and the first Vegetarian Society arose in St. Petersburg in 1901.

For many years, discussions have continued regarding the positive and negative effects of a diet devoid of nutrients of animal origin, especially in childhood [2].

Varieties of vegetarianism

A conditional classification of various vegetarian options can be presented as follows:

1) Semi-vegetarianism: frequent consumption of meat (not red), that is, fish or poultry (usually there are individual preferences). 2) Lacto-ovo-vegetarianism: avoiding meat, fish and seafood, but eating eggs, milk and honey. 3) Lactovegetarianism: refusal of meat, fish and seafood, eggs, but consumption of milk and honey. 4) Total vegetarianism/veganism (total vegetarianism, veganism: non lacto-ovo-vegetarianism): refusal to eat meat, fish and seafood, eggs and milk. Honey is sometimes used by vegans as an acceptable food item.

Variants of semi-vegetarianism are pescatarianism, pollotarianism and flexitarianism. Pescetarianism is a variant of semi-vegetarianism that involves avoiding consumption of red meat, but using fish in the diet. Pollotarianism is a variant of semi-vegetarianism that involves abstaining from eating red meat while maintaining the consumption of chicken and other poultry. Flexitarianism or flexitarianism is a variant of semi-vegetarianism, characterized by moderate or extremely rare consumption of meat, poultry, fish and/or seafood.

In addition, there are also raw foodism and fruitarianism, which in some cases are directly related to vegetarianism. Thus, raw foodists consume only raw food and/or food products that have undergone extremely short heat treatment. In turn, fruitarians eat raw plant fruits (fruits, berries), as well as nuts and seeds. Fruitarianism, that is, fruit eating, is the most strict direction of raw food eating. In fruitarianism, fruits conventionally include not only fruits themselves (apples, pears, oranges, etc.), but also other fruits of flowering plants (nuts, berries, seeds, capsicums, tomatoes, cucumbers, pumpkin, beans, peas, olives, etc. .d.). There are different sects of fruitarianism; Some fruitarians eat only what falls from the tree, others only eat organic fruits. Cereals are prohibited for consumption by fruitarians because they are collected by cutting plants.

The diet that Russian Hare Krishna teenagers (followers of the Vedic mantra Hare Krishna) can adhere to generally corresponds to the concept of lacto-vegetarianism, but with an emphasis on natural and unprocessed food products. Followers of Rastafarianism (in Russia they are called Rastafarians) in the orthodox version avoid the consumption of all products of animal origin, as well as alcohol and canned food. Their diets consist of organic foods that do not contain synthetic chemicals. Some Rastafarians (not all) drink milk and consume other dairy products. Among yogis, vegetarianism generally corresponds to lacto-ovo vegetarianism, but with special attention to natural and unprocessed foods.

There are also macrobiotic diets, that is, diets that are not necessarily vegetarian (they may include foods of animal origin), but based primarily on grain products and vegetables.

Reasons for vegetarianism

Among the reasons for choosing vegetarian diets as the main or constant source of nutrients and food energy, various aspects appear: ethical (not causing suffering to animals, etc.), medical (prevention of acute and chronic diseases), religious (Hinduism, Buddhism, Jainism, Rastafarianism and etc.), economic (lack of material costs for meat products, etc.), environmental (preservation of livestock as part of the environment), etc.

In a study by A. Wormsley and G. Skrzypiec (1998), vegetarian teenagers (mostly female) cited medical (caring for their own health), ethical (caring for animals) and environmental ( conservation of fauna) [3].

The attitude of the medical community towards vegetarianism

According to some experts, children and vegetarianism are incompatible, others consider diets based exclusively or predominantly on foods of plant origin to be not only suitable, but also beneficial for children. Proponents of the latter concept, in particular, include G. Hodgkin (2005), M. Renda and P. Fischer (2009), W. J. Craig (2009) and M. Amit (2010) [4–7]. Their views are supported by the American Dietetic Association (2009), Dietetic Association of Canada (2003), British Institute of Nutrition (2005), Dietetic Association of Australia (2001) and Dietetic Association of New Zealand (2000). The Swiss Health Authority (2008) recognizes the value of a properly planned vegetarian diet, but warns against strict vegetarianism in childhood; Representatives of the British Institute of Nutrition (2005) consider raw food and macrobiotic diets unacceptable for children. According to Wikipedia, the Federal Service for Supervision of Consumer Rights and Human Welfare of the Russian Federation does not consider vegetarianism acceptable for children (“use only when prescribed by a medical professional according to indications”).

Nutritional problems of vegetarianism

The hallmarks of vegetarian diets are high in carbohydrates, dietary fiber, omega-6 fatty acids, vitamin E, folic acid, vitamin C, carotenoids and magnesium (Mg). These diets are also low in protein, saturated fat, long-chain omega-3 fatty acids, vitamin B12, retinol, vitamin D, calcium (Ca), zinc (Zn), and (sometimes) iron (Fe).

Vegetarian diets that include dairy products and eggs generally do not pose a risk of nutrient deficiencies in children. Since these food groups are not always represented in vegetarian diets, exclusively plant-based diets may be deficient in certain nutrients.

Energy . The low energy density of most foods used in a vegetarian diet may be accompanied by insufficient caloric intake. Therefore, young children need more frequent feedings, as they are not able to consume large amounts of food at once.

Protein . Sources of dietary protein in vegetarian diets are not always able to provide an adequate set of amino acids necessary for the full functioning of various body systems. The problems of protein/amino acid supply for vegetarians of various ages are considered by PB Acosta (1988), MA Kniskern and CS Johnston (2011) [8, 9].

While the need for protein is relatively easy to meet in lacto-ovo-vegetarian and even vegan diets, it is not so simple when using macrobiotic diets and fruitarianism. Followers of macrobiotic diets and fruitarianism have an increased risk of developing protein deficiency, which leads to severe retardation in physical development and concomitant neurological dysfunction.

An acceptable protein intake with an adequate supply of amino acids required by the child's body can only be achieved by eating a wide range of plant-based foods throughout the day.

Minerals . Dietary fiber and a number of other substances contained in plant foods interfere with adequate absorption of Fe and Zn, so the intake of these micronutrients should be controlled and (if necessary) subsidized.

Although the abundance of Fe in vegetarian diets is comparable to that in non-vegetarian diets, the bioavailability of Fe is reduced due to the absence of the heme form of the element. Therefore, vegetarians usually have lower levels of ferritin in the blood serum, as well as hemoglobin. At the same time, vegetarian diets contain large amounts of non-heme iron, as well as absorption enhancers such as ascorbic acid. The utilization of non-heme Fe can be significantly hampered by phytates, Ca, dietary fiber and other ingredients of plant foods. In this regard, in some cases, vegetarians are advised to supplement with Fe salts and vitamin C.

The absorption of Zn is hampered by phytates (salt forms of phytic acid: inositol hexaphosphate) in plant foods, which is accompanied by insufficient consumption of this microelement. Zn subsidy can solve this problem. To increase the absorption of Zn when following vegetarian diets, soaking and sprouting legumes and grains, as well as seeds (helping to reduce phytate content), is recommended.

Another “problematic” micronutrient among minerals is Ca. Vegetarian diets that do not exclude the consumption of milk and dairy products provide sufficient dietary Ca. This macronutrient is also relatively abundant in soy milk (with Ca supplementation at the industrial production stage). Ca is available with relatively high levels of absorption in green vegetables that are low in oxalates (broccoli, kale, etc.). If necessary, a subsidy of Ca salts is used, taking into account its bioavailability.

Lipids and fatty acids . Plant-based foods provide the body with alpha-linolenic acid, but not long-chain omega-3 fatty acids (eicosapentaenoic acid and docosahexaenoic acid). TA Sanders (2009) indicates that blood levels of these long-chain polyunsaturated fatty acids are reduced in vegetarians (more so in vegans than in lacto-ovo vegetarians) [10]. The relatively high content of linoleic acid in a vegetarian diet inhibits and reduces the conversion of alpha-linolenic acid to eicosapentaenoic and docosahexaenoic acid. Adequate dietary sources of alpha-linolenic acid include walnuts, flaxseed, soybean, canola, hemp and flaxseed oils.

Vitamins. In this group of micronutrients, vitamin D and vitamin B12 seem especially relevant in relation to the problem of vegetarianism.

Vitamin D, which is practically absent from plant foods, is present in relatively small quantities in eggs and dairy products. Vitamin D has a number of essential functions in the human body, so vegetarian children need regular supplementation. Mushrooms (champignons, etc.), especially those exposed to ultraviolet radiation, are considered a valuable food source of vitamin D.

Since vitamin B12 is not found in plant foods, vegetarians should use alternative sources (food supplements, vitamin preparations), and non-vegetarians should use eggs, milk and dairy products. Cyanocobalamin deficiency is fraught with serious consequences for the body (megaloblastic anemia, funicular myelosis, etc.).

Carnitine . Since carnitine is found mainly in meat and dairy products, vegetarian children, as indicated by KA Lombard et al. (1989), are at risk of developing carnitine deficiency [11]. According to MR Fokkema et al. (2005), short-term supplementation with L-carnitine does not improve the blood levels of omega-3 fatty acids in vegans and lacto-ovo vegetarians [12]. In this regard, it is necessary to provide regular subsidies of L-carnitine.

Creatine. According to D. Benton and R. Donohoe (2011), creatine supplementation (20 g/day for 5 days) improves memory performance in vegetarians [13].

TJ Key et al. (2006) conclude that the nutritional status and health status of vegetarians are not significantly different and are comparable to those of non-vegetarians [14]. Individuals who are followers of complete vegetarianism (veganism) should remember the possible occurrence of deficiency of Ca, Zn, Fe and vitamin D, as well as the need for adequate subsidies of these micronutrients.

Therapeutic vegetarian diets in neuropediatrics

In neurology, the principles of vegetarianism have gained some popularity when used for therapeutic and/or preventive purposes. LA Bazzano (2002) indicates a decrease in mortality from stroke (by 42%) among people who consume fruits and vegetables abundantly and regularly [15]. MF McCarty (2001) believes that complete vegetarianism (veganism) reduces the risk of developing parkinsonism [16].

There is evidence that vegetarian diets provide a state of “healthy mood”, that is, they have a beneficial effect on the emotions of individuals.

Vegetarianism and limited meat eating are considered indicated for multiple sclerosis (for preventive and therapeutic purposes).

MC Carrascosa Romero et al. (2003) described the positive effect of a vegetarian diet on glutaric aciduria (acidemia) type I [17]. The authors call the diet used a “semi-vegetarian” diet and emphasize the advisability of its use in combination with vitamin supplementation at the pre-symptomatic stage of glutaric acidemia type I.

A vegetarian diet has been successfully used for Wilson-Konovalov disease (hepatocerebral dystrophy). Since the copper (Cu) supplied to the body by vegetarian diets is less biologically available (approximately 25%) than when using conventional (mixed) diets, in case of the described pathology, it is advisable to consume food of non-animal origin. The use of vegetarian diets for Wilson–Konovalov disease was reported by SW Ekvall and VK Ekvall (2005) [18]. It is assumed that following a vegetarian diet allows for adequate control of Cu levels in the body.

K. A. Azad et al. (2000), K. Kaartinen et al. (2000) and MS Donaldson et al. (2001) presented their experience of using vegetarian diets in the treatment of fibromyalgia syndrome [19–21].

G. Hodgkin and S. Maloney (2003) described a vegetarian approach to constructing diets for neurometabolic pathology (maple syrup urine disease, galactosemia, fructosemia and phenylketonuria) [22]. G. Hodgkin (2005) mentions vegetarian options for ketogenic diets for use in the treatment of drug-resistant forms of epilepsy [4].

There are other diseases of the nervous system in which the principles of vegetarianism have a therapeutic effect.

"Disadvantages" of vegetarianism

Among the negative effects of vegetarianism are protein deficiency, delayed physical development, iron deficiency anemia, carnitine deficiency, hypovitaminosis and/or vitamin deficiency, etc.

Frequent cases of vitamin D deficiency rickets in vegetarian children have previously been reported. A. Agarwal and D. Gulati (2009) associate the condition, which they call “early nutritional rickets of adolescents,” with a vegetarian diet [23]. Systemic carnitine deficiency has been described on the background of a strict vegetarian diet.

W. Cornejo et al. (2001) described subacute combined degeneration in a child receiving a strict vegetarian diet (for religious reasons) [24]. This condition was caused by vitamin B12 deficiency and was expressed in cognitive impairment, the presence of pyramidal symptoms in the lower extremities, damage to the posterior columns of the spinal cord, peripheral motor and sensory impairment. A similar condition in adolescence was reported by DJ Licht et al. (2001) [25].

S. Ozturk et al. (2010) believe that Leonardo da Vinci (1452–1519) suffered a stroke as a result of strictly following a vegetarian diet [26].

Expressing the position of the American Dietetic Association, W. J. Craig et al. (2009) about [27].

Only carefully planned and well-balanced vegetarian diets can ensure normal growth and development of children.

Literature

1. Wasserman D. How many teens are vegetarian? How many kids don't eat meat. Results from a Vegetarian Resource Group Roper Poll // Vegetarian J. 2001, v. 20, p. 10.
2. Chisholm K. Vegetarian diets in children // Adv. NPs PAs. 2011, v. 2, p. 39–41.
3. Wormsley A. et al. Teenage vegetarianism: prevalence, social and cognitive contexts // Appetite. 1998, v. 30, p. 151–170.
4. Hodgkin G. Vegetarian diets for children. Ch. 8. In: Pediatric nutrition in chronic diseases and developmental disorders. Prevention, assessment, and treatment/Ekvall SW, Ekvall VK (eds.). 2nd ed. Oxford University Press. Oxford/New York. 2005. P. 78–81.
5. Craig WJ Nutrition concerns and health effects of vegetarian diets // Nutr. Clin. Pract. 2010, v. 25, p. 613–620.
6. Renda M. et al. Vegetarian diets in children and adolescents // Pediatr. Rev. 2009, v. 30. e1–8.
7. Amit M. Vegetarian diets in children and adolescents // Paediatr. Child Health. 2010, v. 15, p. 303–314.
8. Acosta PB Availability of essential amino acids and nitrogen in vegan diets // Am. J. Clin. Nutr. 1988, v. 48, p. 868–874.
9. Kniskern MA et al. Protein dietary reference intakes may be inadequate for vegetarians if low amounts of animal protein are consumed // Nutrition. 2011, v. 27, p. 727–730.
10. Sanders TA DHA status of vegetarians // Prostaglandins Leukot. Essent. Fatty Acids. 2009, v. 81, p. 137–141.
11. Lombard KA et al. Carnitine status of lacto-ovovegetarians and strict vegetarian adults and children // Am. J. Clin. Nutr. 1989, v. 50, p. 301–316.
12. Fokkema MR et al. Short-term carnitine supplementation does not augment LCPomega-3 status of vegans and lacto-ovo-vegetarians // J. Am. Coll. Nutr. 2005, v. 24, p. 58–64.
13. Benton D. et al. The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores // Br. J. Nutr. 2011, v. 105, p. 1100–1105.
14. Key TJ et al. Health effects of vegetarian and vegan diets // Proc. Nutr. Soc. 2006, v. 65, p. 35–41.
15. Bazzano LA et al. Fruit and vegetable intake and risk of cardiovascular disease in US adults: the first National Health and Nutrition Examination Survey Epidemiologic Follow-up Study // Am. J. Clin. Nutr. 2002, v. 76, p. 93–99.
16. McCarty MF Does a vegan diet reduce the risk for Parkinson's disease? //Med. Hypotheses. 2001, v. 57, p. 318–323.
17. Carrascosa Romero MC et al. Dieta vegetatiana en aciduria glutarica tipo I // An. Pediatr. (Barc). 2003, v. 59, p. 117–121.
18. Pediatric nutrition in chronic diseases and developmental disorders. Prevention, assessment, and treatment/Ekvall SW, Ekvall VK (eds.). 2nd ed. Oxford University Press. Oxford/New York. 2005. 532 p.
19. Azad KA et al. Vegetarian diet in the treatment of fibromyalgia // Bangladesh Med. Res. Counc. Bull. 2000, v. 26, p. 41–47.
20. Kaartinen K. et al. Vegan diet alleviates fibromyalgia symptoms // Scand. J. Rheumatol. 2000, v. 29, p. 308–313.
21. Donaldson MS et al. Fibromyalgia syndrome improved using a mostly raw vegetarian diet: an observational study // BMC Complement. Altern. Med. 2001, v. 1, p. 7.
22. Hodgkin G. et al. The Loma Linda University diet manual: a handbook supporting vegetarian nutrition. Loma Linda. LL Press. 2003.
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25. Licht DJ et al. Reversible subacute combined degeneration of the spinal cord in a 14-year-old due to a strict vegan diet // Clin. Pediatr. (Phila.). 2001, v. 37, p. 413–415.
26. Ozturk S. et al. Leonardo Da Vinci and stroke - vegetarian diet as a possible cause // Front. Neurol. Neurosci. 2010, v. 27, p. 1–10.
27. Craig WJ Position of the American Dietetic Association: vegetarian diets // J. Am. Diet. Assoc. 2009, v. 109, p. 1266–1282.

V. M. Studenikin, Doctor of Medical Sciences, Professor S. Sh. Tursunkhuzhaeva T. E. Borovik, Doctor of Medical Sciences, Professor N. G. Zvonkova, Candidate of Medical Sciences V. I. Shelkovsky, Candidate of Medical Sciences

FSBI NTsZD RAMS, Moscow

Contact information for authors for correspondence

Basic principles and types of vegetarian diet

A vegetarian diet in its principles is in many ways similar to Christian fasting. Most likely, many have encountered them and know what they mean. The essence of this diet is to avoid eating animal and bird meat, fish and seafood. Her rules are based on a more gentle lacto-ovo vegetarianism, in which dairy products and eggs are allowed. Thus, this principle of losing weight is suitable even for those who have decided to give up meat dishes for the first time. In addition, if it is still very difficult to part with meat, then at first you can create your own menu for 2 weeks, which will include a small amount of it. Then gradually reduce its inclusion in the diet until completely excluded.

Basic rules of a vegetarian diet:

• exclude meat, fish and seafood from the diet;
• do not give up dairy products and poultry eggs to compensate for the lack of vitamin B12;
• eat foods of plant origin: berries, vegetables, fruits, herbs, cereals, nuts, beans, whole grain or bran bread;
• dairy products should contain a small amount of fat;
• use lemon juice or vegetable oil to dress salads;
• during the diet you need to drink at least two liters of pure mineral water without gas;
• reduce to a minimum the consumption of sweet, salty, fried, various types of preserves and marinades.

The duration of such a diet can be 1 week, 2 weeks or even a month. It is not recommended to adhere to the principles of such nutrition for any longer. If after the first week the results are quite satisfactory, then you can limit yourself to this period. If you want to extend the diet, use the two-week nutrition plan.

You need to eat on such a diet three times a day, and for breakfast it is better to set aside time from 7 to 9 am, lunch to be held between 11 and 13 pm, and for dinner leave time from 16 to 18 o'clock. After six o'clock in the evening, eating, as on any other diet, is prohibited. Only a small snack before bed is allowed in the form of any unsweetened fruit or a glass of low-fat fermented milk product. If you really want to eat in between main meals, you can snack on an apple, a small amount of nuts or seeds.

Leaving the diet should also not be abrupt, but gradual. Especially in cases where it lasted more than 2 weeks. To do this, you can first introduce higher-fat dairy products, then you can add fish to your diet. On about the third or fourth day, you can try boiling a small piece of lean meat, preferably chicken, turkey or beef.

It is recommended to repeat this diet no more than once every two months.

There are several types of vegetarian diet. And depending on what results you want to get, you need to choose one or another type of power system:

• lacto-vegetarian diet - allows you to eat dairy and fermented milk products;
• lacto-vegetarian diet - characterized by the addition of only milk to the diet as a source of calcium;
• lacto-ovo-vegetarian diet - a principle of weight loss that allows the use of dairy products and poultry eggs;
• vegetarian diet for athletes - based on a balanced and strict distribution of proteins, carbohydrates and fats;
• vegetarian protein diet - involves consuming large amounts of protein, which is mainly found in dairy products, legumes, seeds, nuts, eggs and so on.

What is a vegetarian diet

Refusal of animal products when following this diet is its main difference from analogues. There is a division of diet types depending on what will be excluded from similar products:

• strict vegetarian diet. It implies a complete rejection of all types of animal products: meat, chicken, fish, shellfish, cottage cheese, milk, eggs and fermented milk products. A fairly strict diet requires mental preparation, since it can differ significantly from the usual menu;
• not a strict vegetarian diet. Here the refusal is carried out from meat, chicken. There may be restrictions on the consumption of fish and seafood. Dairy and lactic acid products, eggs are usually allowed for consumption.

The choice of vegetarian diet option is made depending on personal preferences. If your usual diet contained more animal products, then completely abandoning them may be difficult. It is recommended to try a non-strict diet first: it is less strict and easier to stick to because it is varied, tasty and balanced.

A vegetarian diet is varied, tasty and balanced. It is permissible to be on such a food system for a long time: no harm to health, a positive effect on the body and eliminating the risk of returning lost kilograms - these are the important characteristics of the diet. Reviews and results of a diet excluding animal products are positive. Losing unnecessary weight, being lighter in body, being active and having extra energy are said to be added bonuses when following this diet.

Interesting! There are additional varieties of vegetarian food. Veganism is an entire philosophy based on humane treatment of animals. Eating according to such a system is characterized by an ethical component and requires a meaningful rejection of the usual animal food.

Sample menu for a week of vegetarian diet

This menu is approximate, that is, based on it you can create your own weight loss plan. Vegans can remove eggs and dairy from their diet and add more plant-based foods. However, when creating your own menu for the week, you should not increase the portions, since the weight loss system is aimed at reducing the daily calorie intake. Reviews from those who have lost weight say that with the help of such a vegetarian diet you can easily and effortlessly lose up to 4 kg in a week.

Monday:

• 08.00 – 150 grams of buckwheat or oatmeal porridge with milk, 200 grams of any low-fat fermented milk product;
• 12.00 – 200 grams of vegetable soup, 200 grams of fresh vegetables, seasoned with lemon juice or olive oil, a slice of rye or whole grain bread;
• 17.00 – 200 grams of vegetables cooked in a steamer, 150 grams of boiled brown rice.

Tuesday:

• 08.00 – two hard-boiled eggs, a piece of rye or bran bread, a tomato and low-fat cheese;
• 12.00 – 200 grams of celery salad with cheese and apples, seasoned with lemon juice or olive oil;
• 17.00 – 150 grams of zucchini caviar, two medium baked potatoes, two slices of whole grain bread.

Wednesday:

• 08.00 – 150 grams of rice milk soup, two pears, 150 grams of low-fat yogurt without additives;
• 12.00 – 200 grams of soybean soup with tofu, 150 grams of steamed or steamed vegetables, a sesame bun, a small orange;
• 17.00 – 200 grams of stewed mushrooms with onions and vegetables.

Thursday:

• 08.00 – one hard-boiled egg, half a cucumber, parsley, a slice of bran bread, a glass of low-fat fermented milk product;
• 12.00 – two small apples, 200 grams of pepper stuffed with rice and vegetables;
• 17.00 – two small potatoes, boiled in their jackets, 150 grams of boiled green beans, two small tomatoes.

Friday:

• 08.00 – 100 grams of oatmeal with milk, 200 grams of any low-fat fermented milk product;
• 12.00 – 200 grams of lentil and bean soup, cabbage and carrot salad, seasoned with lemon juice or vegetable oil;
• 17.00 – 250 grams of vegetable stew.

Saturday:

• 08.00 – 100 grams of low-fat cottage cheese, 150 grams of low-fat fermented milk product, 100 grams of fresh berries;
• 12.00 – 200 grams of lean borscht, 150 grams of vegetable vinaigrette, one small apple;
• 17.00 – 150 grams of stewed cabbage with mushrooms, two slices of rye or whole grain bread, 200 grams of low-fat fermented milk product.

Sunday:

• 08.00 – 150 grams of low-fat drinking yogurt without additives, one small orange, 150 grams of cottage cheese casserole;
• 12.00 – 200 grams of pearl barley porridge with milk, 150 grams of cauliflower salad and olive oil, 200 grams of tomato juice;
• 17.00 – 200 grams of vegetable casserole with potatoes, 150 grams of asparagus cooked in a steamer.

Sample menu for a month of vegetarian diet

Those who are confident in their abilities and want to continue their vegetarian lifestyle should turn their attention to a special method for losing weight, focused on a month. You can continue to stick to the previous menu, starting again every week and looping it in this way. Or try creating your own weight loss plan based on the options below.

Breakfast:

• natural freshly brewed coffee, 2 slices of rye bread, 150 grams of fresh berries;
• freshly squeezed fruit juice, 2 slices of whole grain bread, grapefruit or orange;
• 250 grams of low-fat milk and a bran bun;
• pineapple juice, fruit salad, grain bread;
• cottage cheese casserole or 150 grams of low-fat cottage cheese, drinking yogurt without additives, orange;
• natural freshly brewed coffee or tea, carrot casserole, apple, slice of bran bread;
• green tea, oatmeal with kefir or milk.

Dinner:

• 150 grams of stewed beans, a little asparagus, herbal tea;
• rice casserole with broccoli or cauliflower, orange, assorted vegetables with olives, seasoned with lemon juice or vegetable oil;
• 100 grams of rice with stewed vegetables, pear;
• potato casserole with vegetables, salad of fresh vegetables and herbs, fresh juice, apple;
• two slices of rye bread, vegetable salad seasoned with lemon juice or olive oil;
• vegetable carrot cutlet, 150 grams of rice, grapefruit or orange;
• baked green beans, 200 grams of cabbage salad with carrots, unsweetened fruit;
• buckwheat with vegetables, assorted fruits.

Dinner:

• rye bread with vegetables, compote, any fruit;
• 150 grams of low-fat cottage cheese, vegetable juice;
• one hard-boiled egg, 250 grams of low-fat fermented milk product;
• sweet pilaf with prunes and dried apricots, green tea with honey;
• 150 grams of oatmeal, omelette with seaweed, black tea;
• buckwheat porridge with mushrooms;
• potato casserole with asparagus, mushrooms, zucchini and tomatoes.

Sports vegetarian diet

Such a diet should be followed by athletes constantly, in other words, become their way of life. It involves eating foods with a high concentration of proteins. These include:

• all legumes: soybeans, beans, beans and peas;
• various seeds and nuts;
• spinach.

For athletes, a lacto-vegetarian or lacto-ovo-vegetarian diet is most suitable, since, in addition to other foods, they allow the consumption of milk, fermented milk products and eggs.

People who play sports need protein as a building material for muscles. Carbohydrates are needed to restore energy that is spent on physical activity. Thus, a sports vegetarian diet should be fairly balanced, and the weekly menu should contain approximately 1000 grams of protein.

This diet will be useful for athletes, as it:

• helps relieve stress and stabilizes the functioning of the nervous system;
• improves digestion and functioning of the gastrointestinal tract;
• charges with energy and vigor, quickly restoring expended strength.

Advantages and disadvantages of a vegetarian diet

Reviews from those losing weight say that in a week of such a diet you can lose up to 4 kilograms of weight, provided that absolutely all principles are followed. As a rule, almost everyone loses 2 kilograms. In addition to this wonderful effect, while losing weight, you can improve your health and cleanse your body, speed up your metabolism, and improve your overall well-being. There are quite a lot of approved products, so it won’t take a lot of time to find and prepare them. Also, a vegetarian diet helps sharpen the mind and has a positive effect on life expectancy.

The disadvantages of a vegetarian diet include the lack of nutrients that enter the body with animal food. Opponents of this lifestyle argue that it is impossible to completely replace them with plant-based products. It will also be difficult for those who cannot imagine their life without meat and seafood to plunge headlong into such a system. But what is most important here is the psychological aspect and desire. After all, as you know, great desires provide great opportunities.

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Vegetarian system for weight loss and health

Doctors, nutritionists and scientists say that a vegetarian diet is useful for losing weight and improving the health of the body, since it limits the accumulation of harmful cholesterol and fats. Adherents of this nutritional system eat foods of plant origin, rich in dietary fiber, enriched with vitamins and beneficial components.

Geobotanical products contain much less calories and fat than animal products. Fruits and vegetables help normalize intestinal motility, improve general condition, and satisfy the feeling of hunger. Medical sources note that vegetarians are not susceptible to cancer, and hypertensive patients are rare among them. Strokes and heart attacks are very rare among them.

Leo Tolstoy, T. Edison, Leonardo da Vinci preferred the vegetable table. What a wonderful legacy the greats left, justifying the fair opinion about the beneficial effects of vegetarianism on brain activity.

What are the benefits of plant foods

A properly organized plant-based diet has a positive effect on the human body, promotes cleansing and loss of excess weight, and slows down the aging process.

1. Eating plant-based foods daily helps reduce the likelihood of cardiovascular disease, obesity, and diabetes. Such a nutritional system can reduce the risk of cancer.
2. The use of root vegetables, cereals, herbs and fruits helps to avoid infection of the body with E. coli and salmonella.
3. Scientific studies have shown that vegetable eaters live longer than those who eat regular foods, animal fats, and deli meats.
4. The diet of lovers of lean food, containing grains, nuts, legumes, fruits, fruits, helps to provide the body with the necessary vitamins and folic acid. Crop products contain minerals necessary for the normal functioning of organs. Legumes, tofu, seeds provide proteins, leafy greens serve as a supplier of antioxidants.
5. The minimum content of saturated fats and cholesterol normalizes excess weight and reduces the risk of developing diseases associated with its excess.

Negative sides

Like any type of pollotarianism, vegetarianism has some negative properties.

1. If animal protein, which is contained in beef or pork meat, is absorbed by the body completely and quickly enough, then the body spends more time absorbing plant proteins, absorbing only half.
2. Some doctors argue that without animal fats, immunity decreases and susceptibility to colds increases. Perhaps the cause of anemia is loss of calcium, which weakens the skeletal system.
3. It is not recommended to follow this system for children, pregnant women, as well as young people under 30 years of age, so as not to deprive the growing body of some amino acids that affect growth and B vitamins.
4. If you are a vegan, you should take into account that the absence of milk and its derivatives in the diet causes problems with the hematopoietic and nervous systems.
5. The predominance of coarse fiber and legumes in the diet can lead to bloating.

This is not a complete list of the pros and cons of plant-based diets. There are a number of indirect arguments related to the disadvantages of vegetarianism. The positive side is that some long-lived vegetarians attribute their good health entirely to their diet.

And the indirect disadvantage lies in the financial side of the issue. In our conditions, in order to provide a varied, complete menu without meat and animal fats, significant costs will be required. And not every doctor will accept responsibility for the future of a child if his pregnant mother eats only plant foods.

conclusions

Vegetarianism is a way of life for a fairly large number of people who, for one reason or another, prefer to avoid eating animal products. However, this does not prevent them from looking good, being slim and fit. Based on their diet, a vegetarian diet was invented, which involves eliminating meat products from food for a while. Thanks to this, the body is cleansed, the functioning of the cardiovascular and circulatory systems improves, and it has a beneficial effect on the nervous system. Reviews from many people who have tried this nutrition system indicate that their sleep has improved significantly, nervousness has decreased, and their body feels light and has a significant boost of energy. In addition, with the help of such a diet, you can easily lose several kilograms of excess weight without experiencing the discomfort that usually accompanies various diets.

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Diet for rheumatoid arthritis

The causes of the disease are unknown, and constant pain in the joints

significantly reduces the standard of living. Since the disease is not only infectious, but also allergic in nature, it can manifest itself in relapses even after complete recovery.

Distinctive features of nutrition for rheumatoid arthritis

Experts are inclined to believe that food products that are unsuitable for the patient can trigger the return of the disease.

With the help of strict adherence to the diet, you can achieve the following results:

• increasing the firmness and elasticity of periarticular tissues;
• relieving joint inflammation;
• restoration of metabolic processes in tissues;
• general improvement in well-being.

With the right approach, it is necessary, first of all, to rely on the phase of the disease. In its active manifestation, rheumatoid arthritis requires more careful adherence to the diet; in its inactive form, the patient may be given some relief.

The active form of arthritis is most easily tolerated by reducing caloric intake by reducing the amount of carbohydrates consumed to 300 g per day. As a basis, you can use dietary table No. 10. The amount of fat consumed is calculated depending on the body weight of the patient and averages 60-70 g per day, the amount of protein should not exceed 80 g.

After an exacerbation, after 10-15 days, you can increase the amount of food consumed, the volume of liquid and the amount of salt consumed with food. Please note that whenever possible, proteins should be of animal origin, including those found in dairy products.

During the inactive phase, the best option is to stick to a high-protein diet. In this case, the amount of protein consumed should be at least 80-90 grams per day. You should reduce the amount of simple carbohydrates you consume, especially foods containing sugar. Drinks containing caffeine and nightshade-containing vegetables are also undesirable.

What products are excluded?

Complications can be caused by foods containing allergens and histamine. In order to alleviate the condition in the acute stage of rheumatoid arthritis, it is worth excluding:

• sugar-containing products with a large amount of carbohydrates, including those of natural origin, for example, honey;
• plant products containing large quantities of proteins, such as nuts;
• all foods that increase the amount of calcium excreted from the body: drinks with high caffeine content and foods such as sorrel, rhubarb, spinach and cauliflower;
• alcohol;
• large amounts of salt in the diet.

As support, the patient is recommended to eat foods containing magnesium, such as greens and cereals. Calcium salts are found in excess in dairy and fermented milk products. In order not to overload the body with large amounts of carbohydrates, you should exclude carbonated drinks, baked goods, sweets and chocolate, and instead of sugar, if necessary, use substitutes. Broths, spices, smoked and salted foods, canned fish, meat and vegetables are also contraindicated. Fermentation-based products should be used with caution.

Essential microelements

The most important supporting element in the diet of patients with rheumatoid arthritis is fat-soluble vitamin D. It is found in high concentrations in fatty fish; to absorb it, it is also necessary to enrich the diet with vegetables and fruits.

On a regular basis, patients are prescribed medications with a high content of omega-3 fatty acids. To do this, it is recommended to eat fish, legumes and soybeans, and walnuts. Cold-pressed flaxseed oil added to regular dishes will also be a useful source of the vitamin.

Much depends on the patient’s place of residence - for example, residents of the northern regions especially need a diet high in vitamins and minerals. You can use drugs and dietary supplements purchased at the pharmacy that contain vitamin D and fish oil.

It should be borne in mind that almost all medications prescribed for rheumatoid arthritis have side effects. If it is not possible to exclude anti-inflammatory drugs, great attention should be paid to the damaged gastric mucosa. Doctors recommend taking medications after meals. In some cases, fractional meals alleviate the condition.

If you are prone to osteoporosis when using hormonal drugs, it is necessary to increase the amount of calcium consumed, which is contained in dairy products. As an alternative, you can choose supplements containing calcium and substances that have a beneficial effect on its absorption.

Unconventional approach to nutrition

Many specialists around the world regularly develop new ways to maintain the satisfactory condition of patients with rheumatoid arthritis through diets. In the United States, the Dong diet has become most popular. It is based on eliminating all foods that contain additives and preservatives. You should also avoid alcohol and foods that contain histamines - red meat, citrus fruits, nightshades and cocoa-based drinks. Dairy products are also prohibited due to difficulty in digestion. This diet plan must be followed for at least ten weeks. It is better to discuss the nuances of using the diet with your doctor.

Many patients note an improvement in their condition by completely abandoning animal products.
One of the food options is Living Food, in which the products are not cooked. For convenience, raw vegetables are chopped in a blender. One of the features of the diet is strict adherence to the combination of foods with each other. Author: K.M.N., Academician of the Russian Academy of Medical Sciences M.A. Bobyr