Vegetarian diet: basic principles and menu. Sample vegetarian menu for a week 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 at all 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;
• dairy 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

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!

Recently, more and more people are coming to vegetarianism. Modern bad ecology, many incurable diseases and universal obesity make people think about the harmfulness of the lifestyle they lead. It is no secret that vegetarians do not have problems with being overweight, and are also much healthier and more active than those who eat meat. British scientists have found that the average weight of vegetarians is 1/5 less than the weight of the average meat eater. Agree, this is a significant difference. And oncologists have long argued that among adherents of a vegetarian diet, oncological diseases, especially colon cancer, are several times less common.

But not all people can completely rebuild their body for vegetarianism and forever refuse to eat meat, fish and seafood. Many women resort to a vegetarian diet that lasts 1-2 weeks to achieve effective weight loss and body cleansing. Without a doubt, the effect of such a diet is simply amazing, however, it is important to get out of it correctly so as not to gain weight later.

Many mistakenly believe that the vegetarian menu is very meager and uninteresting, and plant foods cannot be tasty. In this article, we will dispel this myth by giving you examples of a varied, healthy and tasty menu for the week, as well as sharing recipes for some popular vegetarian dishes.

The effect of a vegetarian diet on the body

Vegetarian nutrition can be quite balanced and healthy, provided that it is lacto-ovo vegetarian, that is, in addition to plant foods, you can eat eggs, milk and dairy products, as well as honey. Only meat, poultry, fish and seafood are banned. Such food can be very tasty and healthy, because many important substances of animal origin can be obtained from eggs and milk.

Surely everyone knows that plant foods contain a small amount of protein and it is much worse absorbed than animal foods. It is impossible to completely do without it, because protein is a “building material” for our body. There are some plant foods that are high in protein, such as all legumes, soybeans, nuts, and buckwheat. Their amount in food should be maximum, because they are the basis of a vegetarian diet. However, the protein found in eggs and milk is much better absorbed, so they should not be excluded from your diet if you do not want to harm the body. They also contain healthy unsaturated fats, essential amino acids, iron, calcium and phosphorus. All these substances are almost impossible to obtain in sufficient quantities from plant foods.

In addition, plant foods practically do not contain B vitamins, which are responsible for the normal functioning of the nervous system. Their content can also be fully replenished from eggs and dairy products. In addition, fermented milk products effectively improve the functioning of the intestines, seeding it with beneficial microflora. Grains, vegetables and fruits contain a large amount of fiber and dietary fiber, which remove toxins from the body, stagnant waste products of digestion, and also lower cholesterol levels. With a vegetarian diet or lifestyle, the intestines work like clockwork. Due to these properties, vegetarians are much less likely to suffer from oncological and cardiovascular diseases, which rank first in mortality.

A vegetarian diet has another important plus for weight loss: with it you need to eat often and fractionally, which completely eliminates the feeling of hunger. As a result, the metabolism is getting better and there is no sudden weight gain after the diet is cancelled. However, despite all its benefits, it is still not worth using for children and pregnant women, since the lack of certain substances can lead to serious diseases.

It is very important to drink plenty of clean water during a vegetarian diet, at least 2 liters per day. It helps to digest and assimilate food, improves bowel function and removes heavy metal salts and toxins from the body. Since a vegetarian diet does not prohibit the use of sugar and sugary foods, in order to lose weight it is better to minimize it and eat only in the morning. Even if you are a vegetarian, it is important to remember about fast carbohydrates that can cause weight gain. For example, if you eat fried potatoes and drink it with sweet soda, then in a week you will not only lose weight, but also gain extra pounds. Try to eat foods rich in slow (complex) carbohydrates. These are durum wheat pasta, cereals, whole grain bread, low-fat cheese, cottage cheese, dried fruits, nuts, etc.

Sample vegetarian menu for a week for weight loss

If it seems to you that it is impossible to diversify your diet and make it balanced with a vegetarian diet, we bring to your attention an approximate menu for 7 days for healthy weight loss, which is based on the principles of vegetarianism. When compiling your menu, remember that you need to eat at least 5 times a day, and the most high-calorie meals should be for breakfast and lunch.

First day:

1. Breakfast: oatmeal in milk or water with a little sugar, a slice of wholemeal bread with cheese, black or green tea.
2. Lunch: nuts, dried fruits.
3. Lunch: buckwheat porridge with vegetable sauce, a slice of bran bread, a salad of tomatoes, cucumbers and cabbage, seasoned with linseed oil, a glass of freshly squeezed fruit juice.
4. Afternoon snack: fruit salad with a handful of pine nuts.
5. Dinner: a green apple or a glass of low-fat yogurt.

Second day:

1. Breakfast: low-fat cottage cheese with fruits, a slice of whole grain bread with homemade jam, black or green tea.
2. Lunch: whole grain and nut cookies.
3. Lunch: vegetarian borsch with low-fat sour cream or kefir, lentils with stewed vegetables, a glass of juice.
4. Snack: dried fruit or banana.
5. Dinner: a salad of fresh cabbage, onions and cucumbers, seasoned with olive oil, a glass of yogurt.

Third day:

1. Breakfast: 2 egg scrambled eggs with green onions and tomatoes, a slice of whole grain bread with cheese, green or black tea with lemon and 1 teaspoon of honey.
2. Lunch: nuts and dried fruits.
3. Lunch: vegetable soup with rice, boiled beans with tomato sauce, a slice of bran bread, a glass of juice.
4. Afternoon snack: several different fruits.
5. Dinner: low-fat yogurt and banana smoothie (or any other fruit or berries).

Fourth day:

1. Breakfast: muesli with milk, honey, nuts, raisins and fruits, a slice of rye bread with low-fat cheese, black or green tea.
2. Lunch: dietary bread with vegetable caviar, such as eggplant or squash.
3. Lunch: soup with vegetables and seaweed, a slice of whole grain bread, soy meat, a glass of juice.
4. Snack: apple or banana.
5. Dinner: carrot, celery and apple salad dressed with low-fat and unsweetened yogurt.

Fifth day:

1. Breakfast: rice porridge on the water with raisins, dried apricots and honey, a slice of whole grain bread with jam, black or green tea.
2. Lunch: low-fat cottage cheese and fruit.
3. Lunch: vegetable stew with beans or lentils, whole grain bread with low-fat cheese, a glass of fruit juice.
4. Snack: nuts and dried fruits.
5. Dinner: a glass of low-fat yogurt.

Sixth day:

1. Breakfast: cottage cheese casserole with raisins, a slice of bran bread with cheese, black or green tea.
2. Lunch: salad of young radish, wild garlic and boiled eggs, seasoned with low-fat sour cream.
3. Lunch: buckwheat porridge with mushroom sauce, boiled beet and garlic salad dressed with linseed oil, a glass of juice.
4. Snack: nuts and dried fruits.
5. Dinner: a cocktail of low-fat kefir, cinnamon, ginger and hot pepper.

Seventh day:

1. Breakfast: 2 boiled eggs, fresh tomatoes with low-fat cheese and olive oil, a slice of whole grain bread, black or green tea with honey.
2. Lunch: vinaigrette salad dressed with vegetable oil.
3. Lunch: green borsch with low-fat sour cream, salad of young cabbage, radish, herbs and cucumber, seasoned with lemon juice and butter, a slice of bran bread.
4. Snack: bread with vegetable or mushroom caviar.
5. Dinner: fruit salad of apple, banana and orange.

As you can see, vegetarian food can be very varied and delicious. The main thing is that you will not feel hungry all day, and your body will be full of strength and energy. For 1 week of such a diet, you can easily lose up to 5 kg of body fat. If you want to achieve more noticeable results, as well as consolidate them for many years, we recommend that you make such nutrition a lifestyle of your life.

Easy and Healthy Vegetarian Recipes

Vegetarian dishes are prepared very simply and do not require special culinary skills from you. The main thing is to cook with soul and not use harmful products, such as mayonnaise, flavor enhancers and artificial flavors. We bring to your attention several recipes for vegetarian dishes for breakfast, lunch and dinner, which even a novice cook can cook.

• Vegetable stew. To prepare it, fry onions and carrots in a small amount of vegetable oil until golden brown, add bell peppers, zucchini and cauliflower to them and simmer for another 15 minutes. To stewed vegetables, put boiled red beans, a little salt and spices to taste. At the very end of cooking, sprinkle the stew with chopped dill and parsley. The result is the most useful and very tasty vegetarian stew, rich in fiber, vitamins and trace elements.
• Oatmeal. To make vegan oatmeal, add two cups of water to a glass of oatmeal and simmer over low heat. After boiling, add 1 tablespoon of sugar or honey, a handful of raisins and any nuts. Cook the porridge for 5 minutes, stirring constantly. This porridge is ideal as a healthy and hearty breakfast. With lacto-vegetarianism, it can be boiled in low-fat milk, so it will acquire greater nutritional value and fill the body with calcium.
• Buckwheat porridge with mushroom sauce. For a hearty and tasty vegetarian lunch, you can cook buckwheat with mushroom sauce. Boil buckwheat porridge separately, pouring buckwheat kernels with clean cold water and putting it to boil on a small fire. To prepare the gravy, fry the chopped mushrooms with onions in a small amount of vegetable oil until golden brown. Pour 1-2 tablespoons of flour into the pan with mushrooms and continue to fry for another 2 minutes, stirring thoroughly. Add hot water to the mushrooms with onions and flour so that it covers the mushrooms and onions. Don't forget to add salt and spices to taste. Stirring thoroughly, cook the gravy for 10 minutes. It should acquire the consistency of thin sour cream. Put boiled buckwheat on a plate and pour mushroom sauce on top. Such a dish is ideal as a hearty vegetarian lunch, even a very hungry person can get enough of it.
• A fresh vegetable salad. The favorite delicacy of many vegetarians is a salad made from a variety of fresh vegetables. It is best to use seasonal vegetables that contain maximum benefits and vitamins. For example, you can prepare a spring salad of young cabbage, herbs, cucumbers, radishes and tomatoes. To prepare it, young cabbage needs to be finely chopped and, having added salt to it, crush it a little with your hands. When the cabbage starts juice, you need to add chopped dill and parsley, sliced ​​​​young radish, cucumbers, tomato slices and season the salad with olive oil mixed with lemon juice. For maximum benefit and greater saturation, you can sprinkle the salad with a handful of pine nuts before serving.

If you properly balance the vegetarian menu, you can eat very varied, satisfying and nutritious without harming the body. Moreover, with such nutrition, you can forever forget about excess weight and digestive problems. Eating plant foods, you will keep your youth, harmony and beauty for a long time.

It seems that the vegetarian diet is designed specifically for vegetarians. But this is a delusion. Refusal of animal food helps to remove toxins that have accumulated in the human body for years, reduce blood cholesterol levels and improve the functioning of the body. It is enough to follow a diet for one week or a month to achieve the desired shape and weight.

Principles of a vegetarian diet

The vegetarian diet is based on the principle of eliminating animal products from the diet. Depending on the diet menu, there are several options for it:

• Vegetarianism, in which only meat and fish are excluded;
• Lacto vegetarian diet, when dairy products and eggs can be included in the menu;
• Veganism - You can only eat plant-based foods.

Some vegans eat only nuts and fruits, while others eat only fruits. There is also an approach in which food cannot be cooked, and recipes are not needed here. It is based on the fact that at a temperature of 46 degrees Celsius, enzymes die - special enzymes that speed up metabolism. They prevent the formation of adipose tissue, which is useful for losing weight. The diet can be used not only for weight loss, but also for cleansing the body, achieving athletic body shape.

Vegetarian diet for a week and a month

A vegetarian diet for weight loss is followed for a certain period of time, usually a week or a month. A week-long rejection of animal food helps to lose weight by cleansing the body of toxins, losing excess interstitial fluid and part of the fat. If a vegetarian weight loss program is followed for a long time, then weight is reduced due to fat loss. Therefore, for weight loss, they choose a program for a month.

A weekly vegetarian diet includes a wide variety of plant-based foods, as well as eggs and dairy products. A monthly diet may include the same menu as a weekly program, that is, it is a cyclic weekly program. The table below shows an approximate diet menu for a week.

sports diet

Vegetarian diet for athletes is not observed for a week, but all the time. This is a protein diet, the menu of which includes foods high in protein:

• Nuts and seeds (peanuts, sunflower seeds and others);
• Legumes (peas, soybeans, beans, beans);
• Spinach (green leader in protein content).

To maintain fitness, a lacto-vegetarian diet is optimal, in which the menu can include lacto products: cottage cheese, cheese, kefir, milk. The menu is compiled for a week or another time period. If it is compiled for a week, then you need to check whether a sufficient amount of nutrients is included in the weekly diet.

Athletes need a balanced diet, the protein component of which is the basis. For muscle growth, it is protein food that is needed, and carbohydrates are needed only for the energy that these muscles burn during physical exertion. The protein component is 700-1000 g per week. It is desirable to evenly distribute the protein for each day. But if it is very difficult to implement, then it is enough to fulfill the norm at least a week.

Lacto vegetarian diet

The lacto-vegetarian diet - aka the milk-vegetarian diet - is more of a lifestyle than a weight loss program. Observing it, you can eat everything except fish and meat. Therefore, she has collected positive reviews about herself: it is easy to follow, because products such as cottage cheese and cheese are very satisfying. And their protein component is the same as that of meat, and sometimes higher.

For weight loss, it is necessary to exclude fatty lacto products and include low-fat kefir and cottage cheese to normalize the digestive system. Lacto bacteria, which are abundant in lacto products, improve intestinal function by maintaining a certain composition of the microflora. With a lack of lactobacilli in the body in medicine, drugs containing them in large quantities are often prescribed.

Vegetarian lacto diet allows the consumption of eggs, butter. But since they contain a lot of cholesterol and fat, it is not recommended to use them often. But you should not completely exclude it, since protein foods are easier to digest with fats. This also applies to carbohydrates. Therefore, a vegetarian weight loss system is unthinkable without the content of fatty foods, albeit in small quantities.

Advantages and disadvantages of the diet

The vegetarian diet collects positive reviews around itself, because:

• Vegetarian nutrition system heals the body;
• The diet is optimal for weight loss with a lasting result;
• All dishes are easy to prepare, or cooking is not required at all (saving time) - recipes for cooking vegetable soups, cereals, salads or okroshka recipes are presented in a wide variety;
• A vegetarian diet increases lifespan and mental clarity.

There are also negative reviews, since among the shortcomings one can single out the fact that few products contain a lot of protein. Therefore, recipes often contain many legumes among the ingredients. But for those who love legumes, this is not a minus, but a plus.

A vegetarian diet will help you lose weight. Try to cook using vegetarian recipes and watch the changes that will take place in your body and body. And then leave feedback on how your life has changed along with the change in the power system.

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

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

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

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

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

Kiwi smoothie(green smoothie variation) for weight loss

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. A vegetarian diet for weight loss is based on these principles, 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.

This 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.