Vegetarian or meat-free diet for weight loss: all the pros and cons. Vegetarian menu for a week Diet without meat and fish

The main problem of vegetarianism is providing the body with high-grade proteins (proteins). Is it true that if right combination grains and legumes, can you get enough protein that the human body needs?

Most people know that meat, poultry, and fish are excellent sources of protein. If you plan to avoid meat and dairy products, you risk not getting enough protein.

“No product can completely replace animal protein. If you are, i.e. completely eliminated all animal products from the diet, then you should eat legumes (beans, chickpeas, mung beans, lentils, beans, soybeans) and soy cheese tofu every day, at least 2 meals., -

An adult requires approximately 1-1.5 grams of protein for every kilogram of body weight. may contribute to the development of heart disease vascular system, kidneys, colon and liver. But when you give up traditional foods with protein, including from, you need to compensate for the protein with alternative plant foods.

Protein rich foods

Proteins are made up of compounds known as amino acids. Nine of these amino acids are considered essential. Animal products contain all nine amino acids, so animal protein is considered complete and traditional. Most plant foods are deficient in one or more of the essential amino acids, so vegetable proteins are considered inferior.

Some dairy products such as eggs, milk, yogurt and cheese contain complete proteins. “If you eat dairy products, then cheese and cottage cheese will be an excellent source of protein. Well, if you also eat eggs and fish, then you have nothing to worry about, the main thing is to protein was in the diet every day, - says dietitian E.S. Korzhevskaya.

However, some vegetarians do not eat dairy products. If you are one of them, you need to get protein from vegetable sources. In the plant world, soy is considered a complete protein. That's why vegetarians eat a lot of soy products - tofu, soy milk and others.

If you're allergic to soy or just don't like the taste, there are other options. Majority food products plant origin, including grains, nuts, and legumes (beans), contain some essential amino acids. But since they are not complete, you can pair certain foods in one meal to get all the amino acids you need. It is not necessary to eat these products at the same time.

For example, cereals such as rice usually lack the essential acids isoleucine and lysine, but contain methionine and tryptophan. Beans, on the other hand, contain isoleucine and lysine, but lack methionine and tryptophan. Thus, together, these two plants give us complete protein. Among full-fledged vegetable protein steam: red beans and rice, corn tortillas and beans, couscous and lentils, hummus and wheat pita.

Compare how much protein can be obtained from plant and animal products:

100 grams of meat contains approximately 22 to 26 grams of protein
1 egg: 6 to 7 grams of protein
1 glass of milk: 7 to 8 grams
1 cup: 7 grams
1 cup tofu: 20 grams
1 cup brown rice: 4.5 grams
1 cup quinoa: 8 grams
1 cup beans: 15 grams
100 grams of roasted almonds: 20 grams

Healthy Vegetarian Recipes

Even without meat or other animal products, you can prepare healthy food, which will contain the required amount of protein. Remember that the key to getting enough protein from vegetarian meals is variety.

vegetable lasagna

Ingredients:

1 cup chopped carrots
1 cup chopped zucchini
1/2 cup lettuce red pepper, diced
1 cup chopped spinach
1 cup cottage cheese, with low content fat
2 egg substitutes
1 teaspoon fresh basil
1 teaspoon fresh oregano
Ground black pepper
2 cups marinara sauce, low fat, low sodium
Lasagna noodles, raw

Cooking

Steam the carrots from boiling water for 2 minutes. Add zucchini and steam for another 2 minutes. Add red pepper and steam for another 2 minutes. Add and leave for 1 minute. Remove vegetables from the steam bath. Mix all other ingredients except marinara sauce and noodles.

Pour a little into the bottom of the pot. Place one third of the noodles over the sauce. Add a layer of vegetables and a layer of cheese mixture. Add sauce. Repeat. Top the last layer of noodles with the sauce as well. Place the bowl in the refrigerator overnight. The next day, preheat the oven to 350 degrees. Bake lasagna for 40 minutes. Let stand 10 minutes before serving.

Vegetable stew

Medium sized zucchini without skin
2 large onions, cut into wedges
5-6 potatoes
1 tbsp tomato paste
Grated garlic, 5 cloves
4 tbsp vegetable oil
Finely chopped parsley

Cooking

Cut the vegetables into cubes and place in a bowl. Add 1 tsp. salt, simmer until tender own juice. When the carrots are soft, pour in the oil and add the garlic and tomato paste. Salt to taste and simmer for 10 minutes. Add greens at the very end. Serve the stew slightly chilled.

Millet curd porridge

Ingredients

Millet - 1 cup
Cottage cheese - 200 grams
Water - 2.5 cups
Berries (strawberries, raspberries)
Cinnamon
Sugar

Cooking

Rinse the millet in cold water and place in a cast iron pot of boiling water. When the water begins to boil again, add salt to taste, reduce the gas to a minimum and cover the pan with a lid. Pour the cottage cheese mixture rubbed through a sieve and mixed with sugar into almost ready millet, stirring. Cover with a lid and let it simmer for one to two minutes. Garnish with berries before serving.

Tatyana Zhilkina

A meat-free diet is the most optimal solution for adults who not only want to lose weight, keep their figure in perfect condition, but also take care of their health.

Since the temporary cessation of the use of animal fats leads to lower cholesterol, cleansing the body and optimizing work internal organs.

Many vegetarians who have given up meat and leading healthy lifestyle life, are distinguished by excellent health and high activity.

General principles of nutrition on a meat-free diet

First of all, you need to know that when switching from the usual diet to a meat-free diet, swelling of the limbs can be observed, as the body begins to retain water. All salty foods contribute to this, so in the first week of the diet, they should be limited and try to consume up to two liters of water (and other drinks) per day. In addition, it will be more useful to reduce the consumption of drinks containing caffeine, to refuse carbonated and canned sweet juices.

The exclusion of meat products does not mean at all that you need to completely eliminate the main dishes containing protein, and use only side dishes for food. This leads to the fact that the body begins to deplete, metabolism is disturbed and immunity weakens.

Very often, people on a meat-free diet mistakenly tend to eat only vegetables and fruits, which do not give a feeling of satiety for a sufficient time. Therefore, even without noticing it themselves, they begin to absorb foods in doubled quantities and much more often, and an excess of carbohydrates does not have the best effect on the figure.

general principle nutrition with this diet will also be a rejection of alcoholic beverages, ketchup and mayonnaise, fried, bakery products and sweets, bananas and grapes.

Cottage cheese and other dairy products should be consumed fat-free; use lemon juice or vegetable oil for salad dressing.

A serving of cereal is no more than 50 grams.

The meat-free diet has a number of modifications, differing in the level of restriction on the consumption of protein products of animal origin. Depending on the weight and condition of the body, a meat-free diet can be:

strict vegetarian, which is mainly indicated for overweight people, with high content blood sugar and cholesterol;

fish diet in which it is desirable to use any fish and seafood for food;

non-strict vegetarian diet, in which, in addition to seafood, it is allowed to consume dairy products, cereals, eggs, fruits and vegetables, etc.

A strict meat-free diet option. For breakfast, it is advisable to cook oatmeal with any berries on the water, any fruit, fresh squeezed juice. For lunch, it is better to cook vegetable soups, for the second buckwheat porridge, cabbage or beet cutlets, or stewed green beans, as well as vegetable stew and necessarily nuts. For dinner, a vegetable salad dressed with olive oil is recommended. linseed oil or boiled vegetables, sprouted seeds and green tea.

sample menu meat free diets including fish products. Observing fish diet, it is desirable to drink a glass of non-carbonated water in the morning before eating, approximately. For breakfast, preferably stewed vegetables or cereals, green tea or chicory. For lunch you can have mushroom soup or fish soup, boiled rice with baked fish, berries. For dinner, you can treat yourself to a salad of vegetables and seafood, fruit juice or ginger tea.

Menu option for a non-strict, fairly varied vegetarian diet. You can have breakfast with an omelette of two eggs or oatmeal, buckwheat with milk, cocoa. For lunch, top-class pasta with grated cheese, beans or boiled rice, fish soup, lean soups, bread and a glass of kefir, any fruit will be appropriate. For dinner, cottage cheese (about 100 grams), fresh vegetables or vegetable stew, one boiled egg, a sandwich with lettuce and cheese, green tea are suitable. Thus, in all three of these variations, the menu is quite diverse and not at all difficult to prepare. And the results of a meat-free diet will not be long in coming. So, following a strict vegetarian menu, you can lose up to 8 kg in about a week. excess weight. The fish version of the diet will allow you to get rid of two to five kilograms in a week. A non-strict menu makes you leave from one to three kilograms per week.

A meat-free diet is designed for three to four weeks, during which time the body comes into amazing shape.

Substitute products prohibited on a meat-free diet

It is advisable to consume every day at least a little of each of the above groups of products that allow you to replace animal proteins and fats and saturate the body with amino acids.

Protein Sources- any fish, seafood, eggs, dairy and sour-milk products, buckwheat, seitan (wheat flour protein), various varieties of dal (for example, chickpeas, mung beans), soybeans, legumes. From soy, you can cook any dishes familiar to meat-eaters - milk, cheese "tofu", sausages, meatballs, rolls, cabbage rolls.

Sources of Fat- nuts of all varieties (hazelnuts, walnuts, brazilian, almonds, pistachios, etc.), fatty species sea fish, seeds of wheat, sunflower and pumpkin. Sunflower, olive, linseed, Sesame oil.

Sources of amino acids and vitamins- fresh fruits, vegetables, all spices, legumes. Green salad, seaweed, squid and shrimp contain such important "animal" B vitamins, iron and iodine. And mushrooms are saturated with many amino acids.

In addition, these products include many other vitamins, trace elements and amino acids that meat products do not contain, which undoubtedly indicates the benefits of a lean diet.

Approximate menu on a meat-free diet

The duration of the effective diet no meat for 18 days.

Monday. 30 minutes before the morning meal, it is advisable to drink a glass of water at room temperature, you can add a little honey. Breakfast: low-fat cottage cheese (about 120 grams), tea. Morning snack: one arbitrary medium-sized fruit. Lunch: oatmeal porridge, lean soup, chicory. Dinner: fresh vegetables. At night: half a glass of low-fat kefir.

Tuesday. A glass of plain water. Breakfast: one boiled egg, three tablespoons of sour cream, jelly or tea. Morning snack: 50 grams of dried fruit. Lunch: rice or semolina, no more than 150 grams of seaweed, tea. Dinner: cucumber, tomato and bell pepper salad. At night: 150 grams of low-fat kefir.

Wednesday. A glass of water. Breakfast: 100 grams of Adyghe cheese, tea. Morning snack: any one small fruit. Lunch: barley or millet porridge, boiled carrot salad, tea. Dinner: green fresh vegetables with olive oil. At night: the same.

Thursday. A glass of water. Breakfast: oatmeal, tea or cocoa. Morning snack: no more than 150 grams fat-free cottage cheese. Lunch: 150 grams of stewed fish, 200 grams of boiled vegetables ( cauliflower, beets, broccoli), tea. Dinner: 300 grams of fruit. At night: the same.

Friday. A glass of water. Breakfast: buckwheat or oatmeal, tea. Morning snack: natural live yogurt. Lunch: 150 grams of boiled fish, 250 grams of stewed vegetables, tea. Dinner: 300 grams of fruit. At night: the same.

Saturday. A glass of water. Breakfast: rice porridge, 4-5 prunes or dried apricots, tea. Morning snack: 100 grams of Adyghe cheese. Lunch: 150 grams of boiled fish, stewed vegetables 250 grams, tea. Dinner: oranges, grapefruits or sour apples 250 grams. Before bed: same.

Sunday. A glass of water. Breakfast: 350 grams of any fruit, tea. Morning snack: 100 grams of sprouted wheat. Lunch: 200 grams of vegetable soup, 40 grams of black bread. Dinner: 150 grams of fat-free cottage cheese. At night: the same.

Monday. A glass of water. Breakfast: 3 ripe sweet pears, tea. Morning snack: 35 grams rye bread, fresh cucumber. Lunch: 200 grams of vegetable soup, 100 grams of stewed potatoes, tea. Dinner: one egg with sour cream. At night: the same.

Tuesday. A glass of water. Breakfast: 350 grams of fruit salad, tea. Morning snack: cornflakes. Lunch: 200 grams of vegetable soup, 150 grams of boiled rice, tea Dinner: 150 grams of cottage cheese. At night: the same.

The next nine days are needed again repeat the specified menu from 1 to 9 days. There are some changes that can be made to a meat-free diet.

Important nutrition points on a meat-free diet

On a meat-free diet, it is advisable to stick to the following serving size daily (which can be determined using a small home scale).

Cereals 80-120 grams;

Legumes 40-60 grams (it is recommended to consume 1-2 servings per day).

One serving is one egg.

A serving of bran or cereal is ¾ cup.

A serving of bread is a piece weighing about 30 grams.

Vegetables and fruits. A day you can eat several servings of various fruits, except for bananas and grapes, and from 3 to 6 servings of various vegetables, 100 grams of berries, 150 grams of juice.

Dairy. It is advisable to consume about 2 servings of low-fat foods in this category per day. One serving is equal to an average cup of milk (200 ml), 100 grams of cheese, 150 grams of cottage cheese, 150 grams of yogurt.

Fish should be consumed boiled or stewed at 200-250 grams per day.

Mushrooms enough 150 grams.

Nuts are enough 30 grams daily.

Fats and vegetable oils no more than three tablespoons per day.

100 grams of tofu or soy meat (can be alternated periodically).

It is also necessary to remember that it is better to eat the main amount of food in the morning, and leave less high-calorie foods for the evening. With significant physical activity each serving of products can be increased by 50-60 grams daily.

When following a meat-free diet, nutritionists advise eating fractional meals. Fractional nutrition is not based on increasing portions or caloric content of foods, but on dividing food intake into 5-6 meals. Fractional nutrition allows you to gradually learn to eat in small portions and not constantly feel hungry. At the same time, the stomach begins to shrink in size, and it is possible to get enough of less and less food.

A meat-free diet is one of several gentle ways to get rid of extra pounds. However, with an insufficiently rich diet, the body receives less nutrients for a normal course. physiological processes. In order to prevent beriberi, it is advisable to take pharmaceutical vitamins in tablets.

The modern pharmaceutical market is special preparations, designed for people adhering to food restrictions, including a meat-free diet.

Thus, the advantages of a meat-free diet include the fact that it allows you to unload digestive system because meat is still heavy food. Therefore, a short-term refusal of meat is not only effective weight loss, but also benefits for the body (not in vain they also refuse meat in fasting).

The American scientist and physiologist L. Cordain believes that a meat-free diet is completely unsuitable for losing weight. He gives a number of reasons, having learned about which, you should seriously think about whether it is worth exposing your body to such changes.

Here are a few of them:

In order for the metabolic rate to be constant and not slow down, a person needs to receive proteins of animal origin. If this does not happen, even with the most low-calorie diets, losing weight will be quite difficult.
A meat-free diet includes nuts and dried fruits in the daily menu, which, in combination with cereals or potatoes, can lead to rapid weight gain, rather than weight loss.
Many people with a lack of animal protein feel constant hunger. Therefore, they do not understand what and how much they eat, and successfully gain over short term two or even three extra pounds.
A meat-free diet can cause fluctuations in blood sugar levels. This leads to an increase in appetite, and it will be quite difficult to sustain such a diet for several weeks.
In addition, some types of grains, such as barley and wheat, can increase allergic reactions. In this case, there is weakness, fatigue, swelling, increased blood sugar levels, as well as a constant weight gain.

L. Cordain cites many disadvantages of meat-free diets, but we have focused only on the most important of them for human health. And yet, if they did not stop you, we suggest that you familiarize yourself with the recommendations on how to lose weight without meat diets.

By the way, it should be noted that most nutritionists welcome vegetarian diets for weight loss. By following them, you can effectively reduce weight and improve your well-being.

Balanced vegetarian system for weight loss

Consider a meat-free diet for weight loss, which is designed for people with a fairly large overweight. This nutrition system is also suitable for people whose initial body weight is 10–15 kg higher than normal.

Vegetarian diet for weight loss lasts 18 days. Her diet includes dairy products - cottage cheese and kefir. It is also recommended to use boiled eggs, barley and oatmeal.

From day 10 to day 18 of the proposed meat-free diet, the diet should be the same as from days 1 to 9. And throughout the day you need to drink at least 1.5 liters of pure table water. You can also drink green or black tea without sugar.

The morning of the first day should begin with a glass of warm table water. Only after eating it, you can start breakfast. It consists of 150 g fat-free cottage cheese and tea without sugar. For second breakfast, you can eat any one fruit, except for a banana.

For lunch, you need to cook buckwheat and salad. For this meat-free diet, the salad recipe is very simple. For its preparation, cabbage, cucumber, lettuce, tomato and greens should be used. Olive oil and lemon juice are suitable for dressing. Lunch can be supplemented with tea.

Dinner consists of carrot salad dressed with lemon juice, and a small amount fat-free sour cream. If you are very worried about the feeling of hunger, you can drink one glass of fat-free kefir before going to bed.

The morning of the second day of the meat-free diet should also be started with a glass of warm water. And for breakfast, it is recommended to eat 2 eggs and drink green tea.

The second breakfast consists of 4-6 slices of prunes or dried apricots. For lunch, you should eat 50 g of boiled rice without adding salt, 150 g of seaweed salad, and green tea without sugar with a slice of lemon.

For dinner, you can eat a salad. During a meat-free diet, the recipe for its preparation is: bell pepper cut into small pieces and place on a plate. Then chop the tomato, add to the pepper and season with lemon juice and olive oil. Before going to bed, you can eat an apple and drink a glass of kefir.

On the third day, before breakfast, you should drink a glass of warm water, and then eat 50 g of Adyghe cheese. You can drink tea without sugar. The second breakfast consists of one fruit. And for lunch you should cook 50 g of barley porridge, boiled carrots and lemon tea. Dinner consists of a vegetable salad.

Diet from 4 to 9 days of the meat-free diet for weight loss

The fourth day of the meat-free diet should also be started with a glass of warm water on an empty stomach. For breakfast, you should eat 50 g of oatmeal and drink tea. The second breakfast consists of 100 g of fat-free cottage cheese. And for lunch, you can cook 100 g of boiled fish and 200 g of boiled vegetables. Dinner consists of 400 g of any fruit, except for bananas and grapes.

The morning of the fifth day begins with the use of warm water, 50 g of buckwheat porridge and green tea with lemon. For second breakfast you can eat natural yogurt. And for lunch, cook boiled fish, 300 g of boiled vegetables and green tea. Dinner consists of 300 g of fruit salad with low-fat yogurt.

For breakfast on the sixth day of the meat-free diet, you need to eat 50 g of boiled rice with dried apricots and drink tea with lemon. Be sure to drink a glass of warm water before breakfast. For a second breakfast, you should eat 50 g of Adyghe cheese. And for lunch, cook boiled fish and vegetables. This day's dinner consists of 400 g of green apples or oranges.

The seventh day begins with a glass of water on an empty stomach. For breakfast, you can eat 400 g of fruit and drink tea without sugar. And for a second breakfast, use 100 g of sprouted wheat. Lunch consists of vegetable soup and a slice of black bread. For dinner, you should eat 100 g of fat-free cottage cheese.

4.4 out of 5 (7 Votes)

The meat-free diet is the subject of a long debate. For a long time, supporters of vegetarian nutrition and the use of meat products have been promoting their own approach to the diet, considering it the only correct one. official medicine also does not support vegetarianism. But for weight loss, diets without meat and fish may well be used, since such weight loss is usually calculated for only a few days.

The benefits and harms of meat-free diets for weight loss

In fact, it is meat and animal protein that allow the body to be saturated. However, for people whose weight exceeds 15 kg from the norm, weight loss systems with permitted meat products are ineffective.

Reducing some carbohydrates will not allow in sufficient reduce the calorie content of food. Therefore, for them, protein-free diets without meat become the best measure.

If the diet is sufficiently balanced, a vegetarian diet can be followed for 18 days. It is not recommended to continue losing weight longer, as bowel function begins to change. The body gets used to plant foods and hardly switches to the usual protein menu. In this case digestive tract is in serious danger, as metabolism is disturbed, which leads to an increased risk of severe pathologies of internal organs.

If the desired result has not been achieved during this time, you can repeat the course of vegetarianism after 2 months. By the way, a sharp exit from the diet is also not welcome. The body should not be stressed. It is better to gradually introduce meat into the diet, starting with egg white and dietary poultry meat.

Proponents of vegetarianism believe that meat not only puts a lot of stress on the digestive tract, but also poisons the body. It is because of the decomposition of animal protein that slags and toxins are deposited in the intestines. Healthy plant foods, albeit for a short time, will allow you to remove the "decay products" and significantly improve all systems.

How to organize your meals while on a diet

So that losing weight on a protein-free food system does not cause stress, you should pay attention to a few nuances:

First of all, it must be taken into account that when replacing meat and fish with other products, fluid retention may occur, which provokes tissue swelling. Within a few days, the swelling will subside, but it is necessary to reduce the amount of salt consumed. It is advisable to completely abandon all pickles and marinades;
Although the diet does not suggest limiting the amount of drinks such as tea or coffee, you should not consume them in large quantities. Energy drinks will not benefit a rebuilding organism. It is better to prefer mineral or plain water devoid of carbon dioxide;
A common mistake of people using vegetarian diets is the belief that it is enough to stop eating meat and fish, replacing them with any plant products. This approach leads to a lack useful substances and slowing down metabolic processes. Therefore, it is important to eat a balanced diet, introducing foods with a sufficient amount of vegetable protein into the menu;
You should also avoid eating only vegetables and fruits for weight loss. As a rule, a person quickly breaks down and begins to absorb food in a double amount in order to be satiated, which leads to distension of the stomach. The result is a set previous weight when switching to a normal diet.

Meat-free diet: sample menu

There are 2 options optimal schemes nutrition without the use of animal fats. Both schemes have been approved. World Organization Health. Based on the proposed diets, you can develop your own, even increasing portions by 30-50 g, actively doing sports.

The first option is offered for those who want to lose weight with the help of strict vegetarianism:

breakfast: citrus juice, legumes -50-70 g, cereals - 100-150 g;
lunch: cereals- 1-2 tbsp. l., soy milk;
lunch: legumes - 100 g, vegetables - 150 g, carbohydrate side dish of brown rice, millet or buckwheat - 200 g;
afternoon snack: nuts - 30 g, berries - 50 g;
dinner: tofu with vegetables plus mushrooms.

The second option for weight loss also does not include meat and fish, but allows protein dairy products:

breakfast: low-fat cottage cheese - 100 g, berries - 100-150 g;
lunch: unsweetened pear or apple;
lunch: legumes - 100 g, vegetables - 100-150 g;
afternoon snack: nuts - 30 g;
dinner: soy meat or tofu - 100 g, carbohydrate side dish - 50-70 g;
before going to bed - yogurt without sweeteners or kefir - 1 cup.

You can use raw vegetables, prepare a light salad, you can stew or steam them. Juice is squeezed out of fruits and berries, mixing a variety of cocktails. The main protein food is legumes, which contain sufficient vegetable protein.

Diet for 9 days

Weight loss is very popular, in the diet of which there are no fish, meat, but there is protein food in the form of eggs and dairy products. The cycle of 9 days is divided into 3 identical stages. During each of them, the menu is repeated.

First stage:

Breakfast: start the day with a bowl of oatmeal and a couple of boiled eggs;
Lunch: at lunchtime, it is proposed to cook durum wheat pasta. The dish is flavored with grated hard cheese. Vegetables - in the form of a salad;
Dinner: a pack of cottage cheese is enough.

Second phase:

Breakfast: buckwheat boiled in milk;
Lunch: 3 ripe tomatoes plus 3 scrambled eggs;
Dinner: hard cheese - 20 g, wholemeal bread plus a salad made from greens and cabbage.

Third stage:

Breakfast: cucumber-tomato salad, 3 boiled eggs;
Lunch: boiled rice and 2 cups of kefir;
Dinner: a couple of sandwiches, which are proposed to be made from wholemeal bread and hard cheese.

This nutrition scheme allows you to remove up to 3-4 kg in 9 days.

In the presence of chronic diseases it is not recommended to use diets without the permission of a doctor. It is especially important to consult a specialist if there are pathologies of the digestive tract.

Many women are concerned about being overweight. Nutritionists are developing more and more new diets, newfangled principles of nutrition are emerging. While the simplest, and often, easy way lose weight does not require special knowledge in new dietary trends. This is a meat and dairy free diet. Its meaning is clear from the name - we refuse meat and dairy products. To such a vegetarian food system come different ways: someone simply wants to lose weight and lead a healthy lifestyle, while someone refuses meat because of pity for animals.

Meat free diet

There are several varieties of this diet. Someone uses a diet without all meat and dairy, but eats seafood, someone goes on a diet without meat and fish, allowing himself, for example, eggs and dairy products. There is a diet that implies the rejection of meat, and eggs, and fish and seafood, and dairy products. The meat-free diet is convenient because you can choose the most suitable option for yourself, which will allow you to lose weight, but eat your favorite foods. If you are planning to “go on” a meat-free diet for weight loss, and not just for humanistic reasons, you will have to give up fried, sweet, too salty, starchy, spicy foods.

The most important principle of the diet is based on the rule: if you have excluded meat, this does not mean that you can completely eliminate protein foods. Protein is the building material of our muscles, without it it is impossible to properly and healthy eating. If protein is not taken from meat, it must be obtained from other products. First of all, these are legumes, nuts, mushrooms. AT herbal products mostly contains little protein, so you can’t limit your diet menu without meat and dairy products to vegetables and fruits alone. It is necessary to remember about the use of cereals. It is important to keep a variety of diet during the diet. Otherwise, such a diet threatens not only to disrupt the diet (after all, we get bored every day to eat the same way), but also to lack the most important substances for our body.

Weight loss without meat, fish, dairy products

Such a diet can be followed by people who are overweight and those who need to lose a few extra pounds. In the first case, the diet is designed for 1-2 months, in the second - about a couple of weeks. By following the rules of the diet, you can lose 5-6 kg per month. If it is difficult to give up meat for a long time, you can limit yourself without meat, eggs, fish and dairy products. You should not drink a lot of tea and coffee, although you do not need to completely refuse these drinks. It's better to drink a lot mineral water without gas.

Diet without meat: menu

The first diet option that allows eggs and milk:

Breakfast: cottage cheese (100g), the same number of berries

Second breakfast: fruit (except bananas and grapes)

Lunch: 100 grams of beans, lentils, soy or peas, 100 gr. vegetables in any form

Afternoon snack: 30 grams of nuts

Dinner: 100 gr soy meat or tofu, 70 gr. cereals (buckwheat, brown rice, millet)

Later it is allowed to drink a glass of yogurt or kefir

The second is strict, without meat, fish, dairy products:

Breakfast: 160 grams of cereals, 70 grams of legumes, freshly squeezed juice

Second breakfast: soy milk, oatmeal

Lunch: 170gr. vegetables, 200 grams of buckwheat, rice or millet porridge in water, 100 grams of legumes

Snack: 30g nuts, 70g berries

Dinner: mushrooms or tofu with vegetables

Based on such an approximate daily menu, you can develop for yourself a meat-free diet menu for weight loss for a week, a month or more. Choosing a variety of vegetables and fruits for your diet, the way they are cooked (boil, steam, bake), it is easy to develop an interesting menu from your favorite products. On the Internet you can find many ready-made various recipes for a diet without meat and fish that you will like. And then losing weight will not only be healthy, but also delicious!