Vegetarian diet - lose weight through natural products. Vegetarian diet for weight loss: several options with a menu for every day, timing and results

People are always looking for something new and food is no exception. Some are in search of just such a diet that would lead them to health and longevity. Others are ready to eat anything and anything, just to achieve the main goal - losing weight.

There is a diet that will help both those and others - it's a vegetarian diet! It contains useful products that promote weight loss and recovery. To lose weight on such a diet, judging by the reviews, you can lose about 10 kg in a month!

Vegetarian diet for weight loss by 10 kg

Vegetarian diet for weight loss 10kg involves the rejection of meat and meat products. A strict diet excludes fish, eggs and dairy products from food.

When losing weight, the use of bakery products, sweets, coffee drinks and fast foods is excluded. With a vegetarian diet, sweets will completely replace dried fruits, and coffee and teas - herbal preparations and freshly squeezed juices.

Benefits of a vegetarian diet for weight loss:

• general well-being improves, there is a surge of strength and energy;
• excess weight goes away and blood pressure returns to normal;
• blood sugar decreases.

Vegetarian diet for weight loss by 10 kg sometimes called the Kremlin diet. Main difference is that meat should be completely excluded from the menu.

Diet time - from two to eight weeks. In the first two weeks, gradually switch to a “non-meat” diet. A sharp rejection of meat will only bring stress and harm to the body.

gradual elimination from the food of meat, sausages and semi-finished meat products - will help to survive for several weeks without meat.

The best time for a vegan diet for weight loss- summer-autumn period. The result of such nutrition is fast and effective. For the first few days, lose a couple of kilograms and achieve the desired result of losing weight.

Rules and direction of the diet

The rules of a balanced vegetarian diet for weight loss are as follows:

Balanced menu

No need to mindlessly refuse products containing animal proteins. The main principle of the diet is its balance! It is necessary to include in the menu those foods of plant origin that replenish all the trace elements and amino acids contained in meat and dairy products.

The main list of substitute products for a vegetarian diet:

• protein - a substitute for animal protein - soy products, legumes, cereals, nuts, seeds, germinated grains of wheat and buckwheat;
• fats - can be obtained from flaxseed oil, dark green leafy vegetables, sesame seeds, walnuts, soybeans;
• calcium - found in all types of cabbage, celery, hazelnuts, almonds, soy milk, sesame;
• iron - dried fruits, persimmons, apples, strawberries, rosehip broth, buckwheat;
• Vitamins are found in all fruits and vegetables.

Slimming Mode

For the effectiveness of the diet, it is necessary to follow its regimen. It is better to start the morning with fruits, and end the day with vegetables. Eating after six in the evening is a taboo for any diet. Drink plenty of water - at least two liters a day.

Bad taste habits

At the time of the diet - forget about sweets, carbonated drinks and fast foods. Acceptable food: raw or stewed.

Diet and menu for the week

Before using a vegetarian diet, you need to familiarize yourself with the rules of nutrition and an approximate menu for the day or week.

The diet should contain recipes for vegetable salads, vegetable soups, freshly squeezed fruit and vegetable juices. It is better to eat fractionally. 5 times a day. Don't overeat.
Drink more food.

Vegetarian diet menu for the week:

Monday

1. Morning: Dairy-free oatmeal + herbal tea + medium banana;
2. Day: vegetarian borscht without meat;
3. Snack: dried fruits;
4. Evening: stewed or fresh vegetable products.

Tuesday

1. Morning: dairy-free buckwheat + rosehip broth + pear;
2. Day: vegetarian cabbage soup without meat;
3. Snack: fruit smoothie;
4. Evening: stewed cabbage with soy meat.

Wednesday

1. Dairy-free oatmeal + herbal tea + apple;
2. Vegetarian vegetable soup;
3. Fresh juice;
4. A fresh vegetable salad.

Thursday

1. Muesli with soy yogurt + rosehip broth + medium banana;
2. Vegetarian hodgepodge;
3. Berries;
4. Sprouted wheat porridge with dried fruits.

Friday

1. Dairy-free buckwheat + herbal tea + pear;
2. Vegetarian borsch without meat + a plate of fresh vegetables;
3. Almond milk cocktail with banana;
4. Stewed vegetable products.

Saturday

1. Oatmeal with soy milk + apple;
2. Vegetarian cabbage soup without meat;
3. Fresh juice;
4. Sprouted buckwheat with dried fruits.

Sunday

1. Dairy-free oatmeal + rosehip infusion + medium banana;
2. Vegetarian vegetable soup;
3. Green smoothie;
4. A fresh vegetable salad.

Lunch should be the most satisfying. But don't overload it. If you are used to eating soups for lunch, then raw vegetables should be the second dish.

The body of a person who is losing weight is not yet accustomed to such "loads", so breakfast should be diluted with porridge or cereal. Don't forget the afternoon snack. It should be light in the form of a snack. Dinner should consist of raw or stewed foods. Again, leave the sprouted porridge for a couple of days and add soy meat.

The most delicious recipes

The most delicious vegetarian diet recipes are dishes prepared from healthy products that energize you for the whole day!

Let's start with soups. All soup recipes: vegetable, borsch or cabbage soup are prepared like regular soups, but without meat.

Vegetarian Soup Recipe

Vegetarian hodgepodge

As for the recipe vegetarian hodgepodge, then here the “hero of the day” is mushrooms, which replace smoked meats and meat. Four hundred grams of any mushrooms will be enough, but it is better to give preference to salted and pickled mushrooms.

For the soup you will need:

• one carrot
• five pieces of potatoes
• Bell pepper
• onion head
• salted cucumbers
• olives and lemon

We add all this to taste. You can also add tomato paste or a regular tomato for taste.

Cooking method:

1. Shredded mushrooms with onions are fried over low heat.
2. Add tomato paste or tomato.
3. Pour the mixture into hot water, where we add all the vegetables.
4. If necessary, add salt and spices and cook after boiling for 15 minutes.
5. Two minutes before the end of cooking, add olives and lemon.

Sprouted buckwheat porridge recipe

Sprouted buckwheat

As a recipe for porridge for weight loss, we offer sprouted buckwheat that does not require cooking. For one serving of porridge, we need 100 grams of green buckwheat. It needs to be sprouted first.

Cooking method:

1. We leave buckwheat for several hours in cold water.
2. After that, the cereal should be washed well and placed in a damp cloth for 12 hours.
3. During this time, small shoots should appear.
4. Everything, buckwheat is ready to eat.
5. Wash it well again and add cabbage and greens.

Nourishing cocktail for afternoon snack

Cocktail

Recipe for a delicious almond milk and banana smoothie:

Cooking method:

• 100 gr pre-soaked almonds.
• From the latter we will make milk.
• To do this, dilute the nuts with 200 ml of water and grind in a blender.
• Strain the mixture and add the same amount of water to the resulting milk.
• Start blender again.
• In the resulting milk, add a banana and a spoonful of honey.
• You can dilute the cocktail with any berries.

Smoothies:

Smoothies are vegetables, fruits and berries mixed to a thick state in a blender. The menu offers fruit and green (based on green vegetables and herbs) smoothie recipes.

Smoothie recipes for weight loss:

strawberry smoothie

strawberry smoothie

• Mix 100 ml of orange juice with the same volume of yogurt and add 10 strawberries.

Kiwi smoothie(green smoothie variation) for weight loss

There are so many different ways to lose weight that choosing one can be difficult. In addition to the fact that it is necessary not only to lead an active lifestyle by visiting the gym, you also need to carefully monitor your diet. This is best done by changing your diet, such as a vegetarian diet. Most people cannot imagine their lunch or dinner without eating a meat dish. However, those who are rapidly determined to lose weight often turn to this method.

Types of meat-free diets for weight loss

All vegetarian diets have one principle - you must exclude meat dishes from your diet. It may seem to many that in this case there will be nowhere to take protein, which is so necessary for the body. However, do not forget that protein is also found in other products, and its amount is not inferior to the same beef, chicken or pork.

It is necessary to follow such a diet from 2 weeks to a month. It is important not only to stop eating meat dishes, replacing them with large portions of side dishes, but to develop your own diet. It is possible that in the future you will not want to return to your usual diet at all, because even without meat you will feel completely full, and in your body you will feel lightness, a surge of strength.

Ovolactovegetarianism

One type of vegetarianism is ovolacto-vegetarianism. Such a diet involves eating vegetables, dairy products, eggs. That is, you do not have to give up the main products, except for meat. Ovolacto-vegetarianism can be the first step towards a vegan diet. What you can eat during such a vegetarian diet:

• dairy products (cottage cheese, milk, butter, cheese, sour milk);
• any vegetables, fruits;
• cereals;
• pasta;
• eggs, egg products;
• nuts;
• dried fruits.

lacto vegetarianism

Unlike ovo-lacto-vegetarianism, lacto-vegetarianism implies a complete rejection of not only meat, but also eggs. By choosing such a diet, you will eat all the same foods from the list above, deleting only one item - eggs and egg products. With proper planning of your diet, such a diet is able to give the human body all the substances and vitamins that it receives with meat dishes.

vegan diet

Veganism is the toughest approach to losing weight. You will have to give up almost all the usual products, including milk. Your diet should contain only vegetables, fruits, cereals, soy. To lose about 10 kg, you need to stay on such a diet for 3 weeks or more. The main principle is not to eat at any time, but only when a strong feeling of hunger arises.

The Dukan Diet for Vegetarians

The famous, healthy protein diet of Pierre Ducane, which involves eating lean meat, is also presented for vegetarians. The main feature of this diet is a diet high in protein. Given that vegetarians don't eat meat, you'll have to look for protein in other foods, such as:

• mushrooms;
• Soy meat;
• legumes;
• milk products.

Vegetarian Diet Recipes

At first, it may seem to you that it is difficult to diversify the vegetarian menu, there are many recipes for dishes that are familiar to us, but without meat. We offer you to familiarize yourself with simple recipes for their preparation:

Cauliflower soup. You will need:

1. cauliflower - a small head of cabbage;
2. vegetable oil - for dressing;
3. flour - 2 tbsp. l.
4. greens - to taste.

1. Divide the cabbage into pieces, put in a saucepan.
2. Fill with water and put on fire. Cook until done.
3. In the meantime, make the dressing: heat the oil in a frying pan and pour in the flour. Fry.
4. Add dressing to soup, stir.
5. Add greens before serving.

Products:

• soy mince - 300 g;
• rice - 2 tbsp. l;
• bell pepper - 5 pcs.

This dish is prepared quickly and easily:

1. Separately, boil the minced meat and rice.
2. In a bowl, mix both ingredients, adding salt, pepper, seasonings to taste.
3. Remove seeds from peppers and fill with minced meat.
4. Pour a glass of water into a saucepan and spread the peppers.
5. Simmer for 10-15 minutes.
6. Serve with sour cream or soy mayonnaise.

Potato pancakes. The same potato pancakes, but eggs are not required:

• Potatoes - 3 pcs.;
• Onion - 1 pc.;
• Flour - 2 tbsp. l;
• Salt pepper - to taste.

Simple steps for cooking:

1. Grind peeled potatoes on a grater.
2. Finely chop the onion and mix with potatoes.
3. Add flour, salt, pepper.
4. Fry the pancakes in a pan until golden brown.
5. Serve with herbs and sour cream.

Approximate full vegetarian menu for every day

Day of the week		Lunch				Before bedtime
Monday	Oatmeal	Toast with jam	Vegetable soup		Vegetable stew
	boiled egg, cheese	Cupcake, tea	Pea soup		Rice with vegetables
	Muesli with milk	Oatmeal cookies		Kefir with Kesom
	Milk porridge		Mushroom soup	Nuts with yogurt	Buckwheat with mushrooms
		Toast with jam	Vegetable soup		Vegetable stew
	boiled egg, cheese	Cupcake, tea	Pea soup	Kefir with Kesom	Tofu with vegetable salad
Sunday	Muesli with milk	Oatmeal cookies	Bean soup		Potato pancakes with vegetable salad

Vegetarian menu video

The video below details the vegetarian menu for the week. Going completely healthy with food is easy. A vegetarian menu for a week will help you diversify your diet and prove once again that you can eat without meat not to harm, but to benefit your health. Follow the instructions correctly and lose weight!

First, let's define terminology. What does a vegetarian diet mean? Most perceive the concept of a diet as something temporary, followed it for a week or two, excluded some foods, got (or not) the result and returned to the usual diet. In this sense, this diet involves the exclusion of animal products in order to achieve weight loss or alleviate the patient's condition with gout or.

Vegetarianism is a broader concept, a whole philosophy aimed at the inviolability of any living being. Adepts of vegetarianism not only do not eat meat, fish, poultry and other animal products, but also do not wear clothes made of natural leather or fur.

Those who believe that switching to plant foods (and this is the essence of the diet) are absolutely right are not only a way to achieve a beautiful figure with a loss of 10 kg per month, but also a healthy and proper diet. Refusing animal food, a person frees the body from the intake of saturated fats and cholesterol, while enriching himself with dietary fiber, vitamins and minerals. Vessels remain free from cholesterol plaques, the body is cleansed of toxins and toxins, beneficial microflora is settled in the intestines.

As a result, the diet helps to reduce mortality from heart attack and stroke, reduces the need for hypoglycemic drugs in diabetes, relieves joint pain in gout, improves immunity, and helps in the treatment of cancer. That is why it is becoming more and more popular, more than 1 billion people adhere to it on the globe.

A vegetarian diet for weight loss allows you to lose 10 kg, this will not happen in a week, it will take a month and a half to eat according to a special menu. All products are available, menu options are many. After a week of such nutrition, lightness in the body is guaranteed.

What products are suitable?

A vegetarian diet involves several options and levels of severity:

1. The easiest level is lacto-ovo-vegetarianism. In addition to plant foods, milk, eggs and honey are allowed. Its variety is lacto-vegetarianism - a ban on eggs, milk and honey is possible. Another variation of ovo-vegetarianism is eggs and honey, but no milk.
2. Vegan - Only plant-based foods are allowed. Milk, eggs and honey should not be eaten. At the same time, cooking is allowed, products can be boiled, stewed, baked. Roasting is not welcome.
3. A raw food diet does not allow full heat treatment, since at temperatures above 46 degrees vitamins and enzymes lose their activity. Soups, boiled cereals, tea drop out of the menu. Such a diet is not suitable for people with diseases of the stomach, intestines and pancreas.

When replacing animal products with vegetable ones, attention should be paid to maintaining the ratio of proteins, fats and carbohydrates. The menu should include legumes, beans, peas, nuts and seeds. With a ban on milk, it can be replaced with soy or rice.

Meat, fish, poultry, sausages, sausages, shrimp, squid, lobsters are excluded from the menu in any form.

Menu Options

For a more accurate compilation of a weekly diet menu aimed at getting rid of 10 kg per month, individual calculations are required depending on gender, age, occupation, current physical activity, and food addictions. We will limit ourselves to 10 low-calorie breakfast options, 10 salads, soups - 10 types, 10 dinner menus. Of the proposed 10 options, alternating them in a different sequence every day, you can easily create a menu not only for a week, but also for a month.

Breakfasts:

• Vegetable salad with tofu;
• Oatmeal with nuts;
• Rice boiled with vegetables;
• Omelette with tomatoes for lacto-eaters;
• with dried fruits;
• Buckwheat porridge with cucumber salad;
• Carrot casserole, tofu cheese with bread;
• Oatmeal, baked apple;
• with dried apricots.

Sometimes you can eat a piece of bran bread, from drinks black tea, green tea or with honey and lemon, weak coffee.

Salads:

• Cabbage and carrot salad with vegetable oil and lemon juice;
• Seaweed salad with egg and green peas;
• Carrot salad with garlic, tofu, walnuts;
• Salad of baked eggplant and tomatoes with olive oil;
• Beet salad with garlic;
• Radish salad with carrots and apples;
• Red cabbage salad with carrots, celery and apple;
• Salad of canned beans with onions and tomatoes;
• Canned corn with cucumber and egg.

To improve the taste, you can add dried spices such as basil, thyme, mint. You can use soy mayonnaise, vegetable oil.

Soups:

• Vegetarian cabbage soup;
• Pickle;
• Borsch;
• Mushroom soup puree;
• Pea soup;
• Tomato puree soup;
• Lentil soups;
• Broccoli soup with potatoes;
• Vegetable soup with vermicelli;
• Vegetarian okroshka.

For some soups below are recipes. Available products are used for cooking.

A vegetarian diet allows you to cook a variety of main dishes for dinner:

• Braised cabbage;
• Peppers stuffed with rice and vegetables;
• Garlic mashed potatoes;
• Potato baked with tofu and spices;
• Pasta with tomato sauce;
• Pilaf with mushrooms;
• Vegetarian cabbage rolls;
• Vareniki with cherries;
• Ratatouille;
• Stewed beans with vegetables.

The recipes for preparing most dishes are simple and widely known, the products for them are easy to find in the store or on the market. Portions should be in the range of 100-150 g, can be combined with salads, leafy greens. For snacks, fruits, juices, desserts are suitable. Eating according to such a program, you can lose weight by 1.5–2.5 kg per week.

Dish recipes

Broccoli soup

Broccoli soup with potatoes is easy to prepare. You will need the following products:

• Vegetable broth 350 ml;
• Bulb;
• 3-4 cloves of garlic;
• 2 medium potatoes;
• 0.3 - 0.35 kg of broccoli;
• 240 ml soy milk;
• Spices - cumin, black pepper, salt, a spoonful of sesame oil.

Add chopped onion and garlic to a third of the vegetable broth, cook for 5 minutes. Then add the potato cubes and the rest of the broth, cook for another 15 minutes, after which we put the broccoli. Continue cooking for 5 minutes, adding spices. We grind the prepared vegetables in a blender. Put the resulting mass into soy milk, slightly warm up. The dish contains 150 kcal, rich in protein and fiber, vitamins C, E, beta-carotene, as well as sodium, calcium and iron.

Ratatouille

Recipes for second courses imagine ratatouille. Products:

• 2 onion heads;
• 3-4 cloves of garlic;
• 1 large eggplant;
• 1 pepper;
• 2 medium zucchini;
• 1 kg tomato;
• Spices - basil, oregano, thyme, pepper, salt.

In a small amount of water boiled in a saucepan, add onion and garlic. Cook over low heat for 5 minutes, add peeled and chopped tomatoes, eggplant cubes, spices, simmer until cooked for about 15 minutes, then put pepper and zucchini, cut into slices. Simmer for 5 minutes. In one serving, about 50 kcal, 1.5 g of protein, 0.3 g of fat, 2.8 g of fiber.

For dessert, a cocktail. Recipes for soft drinks made from tropical fruits will appeal to many. For example, this one: frozen, 1 cup mango plus 1 orange, grind in a blender with 250 ml of soy milk.

Most people tolerate a vegetarian diet easily. The exception is the owners of the 1st blood group, they are typical meat eaters. Here are some tips for those who decide to try:

1. Refusal and resumption of animal food should be gradual;
2. Do not overindulge in sweets, including fruits such as grapes and bananas;
3. Drink 2 liters daily;
4. Eat vitamin-mineral complexes in the form of supplements;
5. Eliminate alcohol and cigarettes;
6. Include more plant-based protein foods in your diet;
7. How you feel determines how long your diet will last;
8. Read the labels of the products you buy, flavor enhancers, flavorings, other type E additives do not contribute to recovery;
9. It will be much better if your family supports you and you start the path to recovery together.

There are probably no people who have not heard of vegetarianism. To a person who has never tried this style of eating, it may seem that it is tasteless, insipid, or that such food cannot be eaten. To prove that healthy and proper food can be varied, tasty and satisfying, we have prepared weekly vegetarian menu.

Regardless of how we feel about a meat-free life, scientific research shows that limitation animal protein is good for human health.

People come to vegetarianism for a variety of reasons. I became a vegetarian of my own free will to improve my health. Others switch to vegetarianism for ethical or religious reasons.

Over time, I learned to harmoniously match my eating habits with those of others. At work, employees are already used to me not eating meat, and at lunchtime there are many interesting discussions about proper nutrition. I am the only vegetarian in my family, so I cook meat dishes separately. If I eat porridge with salad, then I add cutlets to the rest of the family.

for the family with recipes, step by step photos and a shopping list

Choose where to send you the menu for the week:

Thanks to the chosen style of nutrition, my health has improved, the amount of energy has increased, and I am always in a good mood :)

It is important to note that There are several types of vegetarianism:

• veganism - only plant-based nutrition, sometimes even honey is not used;
• lacto-vegetarian - plant-based diet plus various dairy products;
• lacto-ovo-vegetarianism - plant foods, eggs, dairy products are consumed.

The vegetarian menu we offer for a week belongs to the most democratic type - lacto-ovo-vegetarianism. Try this menu and it is possible that vegetarianism will not be scary at all, but tasty, pleasant and healthy!

Menu for Monday

Breakfast:
Dinner: , ,
Afternoon snack:
Dinner: ,

Menu for Tuesday

Breakfast:
Dinner: ;
afternoon tea:
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Menu for Wednesday

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afternoon tea:
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Menu for Thursday

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Dinner: ,
afternoon tea:
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Menu for Friday

Breakfast:
Dinner: ,
afternoon tea:
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Menu for Saturday

Breakfast:
Dinner:
afternoon tea:
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Menu for Sunday

Breakfast:
Dinner:
afternoon tea:
Dinner:

Shopping list

for a weekly vegetarian menu

Vegetables, fruits, herbs

Arugula - 1 large bunch
Cherry tomatoes (can be replaced with regular ones) -600 grams
Tomatoes - 1 kg.
Radishes - 10 pcs.
Lemon -3 pcs.
White cabbage - 1.5 kg
Red cabbage - 200 gr. (replaced with white)
Cauliflower - 800 g (you can use frozen)
Broccoli - 800 g (you can use frozen)
Dried mushrooms -50 gr.
Oyster mushrooms - 2 kg
Frozen mushrooms - 600 gr. (replaced by regular ones)
Beets - 1.5 kg
Potato -3.4 kg
Carrots - 20 pcs.
Onion - 10 pcs.
Green onion - 1 pc.
Red onion - 2 pcs.
Leek - 2 pcs.
Apple - 10 pcs.
Cucumbers - 8 pcs.
Garlic - 5 heads
Sweet pepper - 3 pcs. (2 pcs red and 1 pcs yellow)
Frozen pumpkin - 80 gr.
Banana - 2 pcs.
Celery stalk - 5 pcs.
Avocado - 2 pcs.
cilantro - 1 bunch
Parsley - 3 bunches
Dill - 2 bunches
Mint - 1 sprig
Lettuce leaves - 400 gr.
Zucchini or zucchini - 7 pcs.
Chili pepper - 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.

Grocery, etc.

Oatmeal - 700 gr.
Sugar -500 gr.
Brown sugar - 120 gr.
Vanilla sugar - 1 sachet
Honey - 1 tbsp.
Vegetable oil -600 ml (sunflower)
Olive oil - 400 ml
Flour -350 gr.
Baking powder - 1 sachet
Boiled condensed milk - 4 tbsp.
Soy sauce - 3 tbsp.
Buckwheat - 2 cups
Vinegar 9% - 7 tbsp.
Peas (dry) -400 gr.
Mayonnaise - 2 tbsp.
Pearl barley - 400 gr.
Millet - 1 cup
Barley groats - 2 cups
Lentils - 70 gr.
Dry beans - 170 gr.
Chickpeas - 120 gr.
Canned corn -1 can
Canned beans - 1 can
Tomatoes in 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 sachet
Thyme - 2 tsp
Ground paprika - 0.25 tsp
Bay leaf - 2 pcs.
Cumin (zira) or cumin - 3 tsp
Turmeric - 0.25 tsp
Oregano - 1 tsp
Allspice - 5 pcs.
Hot pepper - to taste
Black pepper - a bag (or freshly ground)
Salt - to taste

1. The vegetarian menu for the week consists of products of plant origin, mainly cereals, vegetables, fruits, nuts. Dairy products and eggs may be added. The meat of animals, poultry, fish is completely excluded.
2. No matter how you decide to eat with or without meat, nutrition should always be complete and balanced. The main issue that arises with this style of eating is the replenishment of the amount of protein required by the body.
3. Protein sources are dairy products, eggs, legumes (soybeans, beans, peas), nuts, spinach, kohlrabi, cauliflower and they must be present in the daily diet.
4. Try to have a salad of fresh vegetables and fruits on your menu every day. Salad is a healthy, tasty and low-calorie food, both independent and additional to any second course for better digestion and assimilation. Let there always be dried fruits, nuts, fresh fruits on the table. This is a tasty and healthy food that my family also likes.

Do you like these recipes?

Vegetarianism is a whole ideology that promotes the consumption of only vegetable and dairy products with the rejection of meat. There are vegans who adhere to even stricter restrictions and exclude even milk. These principles are based on a vegetarian diet for weight loss, which has not only a lot of positive reviews, but also a scientific justification for its benefits for figure and health.

The essence of the diet

You need to immediately decide which diet is right for you. If you need to lose more than 10 kg, it is better to choose the strict option. It is difficult to carry it, because you will have to eat exclusively products of plant origin. Judge for yourself:

If you need to get rid of less than 10 kg, dairy products and eggs migrate from the second column of the table to the first, that is, the ban applies only to meat. This is a more balanced diet that will not allow protein deficiency in the body.

extremes. Vegetarianism is an ideology whose followers are too fanatical. Some of them refuse to eat honey (its production sometimes provokes the death of bees) and sugar (animal charcoal is used to bleach it).

Action

How to lose weight on a vegetarian diet that allows high-calorie carbohydrates? Is it possible to achieve weight loss with them? It turns out you can:

• the basis of the diet is products of plant origin - vegetables, fruits, greens, which have a low calorie content;
• carbohydrates, flour products and sweets are allowed in limited quantities if the body starts to give up;
• appetite decreases;
• cholesterol level is reduced;
• adherence to the principles of proper nutrition;
• digestion is normalized;
• metabolism is accelerated;
• activation of lipid metabolism allows you to get rid of cellulite and visceral fat, which is especially important for losing weight in the legs and abdomen;
• harmful substances are removed;
• well-being improves.

Having experienced all the advantages of a diet that allows such weaknesses as starchy foods and sweets, you can stay in this lifestyle for a long time.

From the life of celebrities. Among the "star" vegetarians are Leonardo da Vinci, Henry Ford, Albert Einstein, Paul McCartney, Sinead O'Connor, Ozzy Osbourne, Leo Tolstoy, Brad Pitt.

Contraindications

A vegetarian diet is not balanced because the body will lack many of the substances found 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 up to 18 years and after 60;
• pregnancy;
• lactation;
• colitis;
• intestinal disorders;
• professional sports;
• hard physical labor on a regular basis;
• anemia;
• prolonged stress, depression;
• infections;
• menopause;
• rehabilitation period after serious illnesses or operations;
• oncology;
• weight deficit.

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

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

If you do not get carried away, make a competent menu and observe contraindications, you can avoid negative consequences and achieve good results.

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

In order for a vegetarian diet to ensure effective weight loss, try to adhere to a number of rules:

1. Get permission from a doctor.
2. Let your first experience be a lacto-vegetarian diet that allows dairy products.
3. If the state of health remains good, and the hunger strike allows you to achieve the desired result, next time you can choose a more strict option.
4. Drink up to one and a half liters during the day.
5. Flour and sweet - a minimum.
6. Fried, pickled, smoked dishes, fast foods, alcohol, carbonated drinks are not allowed.
7. Take up light sports.
8. Try to get enough sleep.

Track not only changes in weight, but also in well-being. Any deviations should be a reason to see a doctor. Among the most common side effects are dizziness, nausea, stomach discomfort, decreased performance, exacerbation of chronic diseases.

On a note. So that the body does not experience iron deficiency, be sure to include oranges, bananas, peanuts, eggplant, cabbage, strawberries, corn, peaches, soybeans and currants in the diet.

Options

If you are looking for vegetarian diets for quick weight loss, then here the minimum period for which you can achieve results is a week. Such a nutrition system does not offer any fasting days and extra weight loss in 3 days.

By deadline

• For a week

On a vegetarian diet, it is quite possible to lose weight by 10 kg per week, but subject to several conditions: it should be the most strict (only low-calorie vegetables, fruits and greens) without a hint of dairy, flour and sweet foods. The dosage of servings is the minimum. At the same time, physical activity is required.

If you do not set a record of 10 kg, you can choose a more gentle option that allows you to use milk and even pastries. In this case, the loss will be 4-5 kg.

• For 2 week

You can sit for 7 days without dairy and flour, and the next 7 - relax a bit and include these products in your diet. Strict can give results in 10-14 kg, sparing - in 5-8.

• For a month

The menu for a month (someone lives like this all their lives) is compiled as follows: days of strict fasting without dairy products alternate with sparing ones. This will allow you to lose weight and make up for the lack of protein and vitamin B12 in the body. But to lose 10 kg in a month, you will have to do some kind of sport on a regular basis.

• For 2 months

If the vegetarian diet is easily tolerated, you can continue to follow its basic principles further. Even with the use of dairy, sweet and flour products, it is quite realistic to lose 10 kg in 2 months, limiting yourself only to meat and fish.

By products

• Protein

One of the most sparing options is a vegetarian protein diet (lacto-ovo-vegetarian), which allows you to make up for the lack of protein from eggs and dairy products. It is good because it does not allow muscle fibers to be damaged. You can sit on it until you achieve the desired result.

• Vegan

The best results in losing weight can be achieved by a strict vegetarian diet, which, as can be seen from the table, allows you to eat only plant foods. It is the lowest calorie. Sitting on it for more than 2 weeks is not recommended.

With the world - on a string. Most vegetarians (about 70% of the total) are among Hindus.

Menu

The approximate menu for the week is balanced. By following it exactly, you can lose up to 4 kg without harming your health. This is a milk-vegetarian diet with the inclusion of eggs in the diet as an additional source of protein.

For comparison, we offer a menu of a strict vegetarian diet for a week. There are no longer dairy products, as in the previous version.

Everything is possible! There is evidence from studies that claim that vegetarians have a much higher mental development than those who eat meat.

Recipes

We offer recipes for dietary dishes that are low in calories and will help in losing weight.

Eggplant puree soup

Ingredients:

• 600 gr eggplant;
• half a liter of water;
• onion head;
• 20 ml balsamic vinegar;
• 2 cloves of garlic;
• thyme, salt, oil.

Cooking:

1. Peel the eggplant, cut into slices 1 cm thick.
2. Add chopped garlic clove, thyme, vinegar to them.
3. Fry eggplant in a hot frying pan (in oil) on 2 sides until fully cooked.
4. In a saucepan, fry (also in oil) chopped onion and garlic.
5. Add eggplant, pour in water, boil for 20 minutes after boiling.
6. Pass through a blender.
7. Add water if necessary.

Warm salad

Ingredients:

• 400 gr frozen green beans;
• 500 gr fresh;
• 1 tsp lemon juice;
• 25 ml;
• 3 cloves of garlic;
• 4 tbsp. l. pumpkin seeds, already peeled.

Cooking:

1. Preheat the oven to 220°C.
2. Wash the beetroot, dry it, wrap it in foil, making several punctures in it on top.
3. Bake it in an already hot oven for 30 minutes.
4. Cool the baked beets, peel, cut into small cubes.
5. Roast the seeds in a hot and dry frying pan. When they puff up, mix with beets.
6. Saute garlic in oil.
7. Add beans to it. Fry 10 min.
8. Salt.
9. Mix all ingredients.
10. Serve warm.

Be sure to try the vegetarian principles of nutrition, if your plans include high-quality weight loss without harm to health. Perhaps you will realize that this is exactly the way of life that you lacked so much.