A vegetarian diet is very popular in most countries, regardless of religion, gender, nationality or status of citizens. It is a certain way of expressing the inner world that still has ethical meaning. Plus, a vegetarian diet can do thatRisk of various health problemssuch as heart disease, obesity, high blood pressure, type 2 diabetes and some types of cancer. It is also a good way to lose excess weight. In this article you will find out what advantages a vegetarian diet has, whether it poses any risks and how you can lose weight with it.
Interesting facts: About 45% of people worldwide describe themselves as vegetarians.
What types of vegetarian diets are there?
A vegetarian diet can provide a wide variety of healthy foods. Different types of vegetarians eat different things:
Flexitarier: The term flexitarian is relatively new. These are people who lead a semi-vegetarian lifestyle and consume predominantly plant-based foods, dairy products and eggs, but also occasionallyEat meat and fish.
Pescetarier: Another relatively new term is pescatarian, which refers to people who consume seafood but not other meats.
Ovo-Lacto-Vegetarier: This is probably the most common form of vegetarianism, and is typically what people mean when they describe themselves as vegetarian. Ovo-lacto vegetarians do not eat meat, but do eat other animal products such as milk and eggs.
Vegan: A vegan diet is purely plant-based and does not contain any animal products such as milk and eggs. Some people don't even eat honey and gelatin. Vegans typically consume vegetables, fruits, nuts, legumes and wheat.
Interesting facts: People who want to follow a vegetarian diet should choose their diet carefully and eat a wide variety of foods to ensure they get all the nutrients they need. Taking nutrient-enriched food additives should never be ruled out.
There are a number of reasons why people become vegetarians. The production of vegetarian food is more environmentally friendly andreduces damage to nature. Many people also avoid eating meat for ideological, ethical or religious reasons. Take a look at some of the health benefits of vegetarianism that might motivate you to change your diet.
Lower body weight
A study of 38,000 people found that non-meat eaters had a lower body mass index (BMI) than meat eaters. Scientists attribute these results to the consumption of large amounts of plant foods, which, due to their high fiber content, help food to be digested more easily and quickly.
Healthier cholesterol levels through a vegetarian diet
Scientists have shown that a special vegetarianDiet lowers cholesterol levelscan reduce it just as well as medication. Levels of low-density lipoprotein (LDL), the “bad” cholesterol that causes blockages in the coronary arteries, fell by almost 30% in participants following the diet. The diet consisted of almonds, soy protein, foods rich in fiber, and plant sterols found in green leafy vegetables and vegetable oils.
Interesting facts: Research shows that vegetarians have a lower risk of developing various types of cancer than people who eat meat.
Lower risk of cardiovascular problems in vegetarians
Studies have shown that the more meat you consume, the greater your risk of type 2 diabetes and other diseases that threaten the cardiovascular system. Why is a vegetarian diet helpful? Most vegetarian diets contain foods rich in antioxidants. Antioxidants are molecules that reduce damage caused by oxidative stress, including atherosclerosis.
A properly planned vegetarian/vegan diet is healthy and may be beneficial in preventing and treating certain diseases. These diets are suitable for all stages of the life cycle, including pregnancy, breastfeeding, childhood, adolescence, old age and even active athletes.
However, these benefits do not result directly from the decision to stop eating meat. It takes time and a healthy lifestyle that includes exercise and excludes unhealthy choices like smoking and large amounts of alcohol.
Vegetarian diet can improve mood
Researchers at Benedictine University conducted a study to investigate whether there is a connection between people's mood and their diet. They found that participants' moods improved after cutting out animal products.
Additionally, the Croatian Institute of Medical Research and Occupational Medicine studied the mental health of vegetarians and found that they have lower levels of neuroticism and neurotic attacks.
Vegetarian diet can affect psoriasis symptoms
Psoriasis is a skin disease that causes red, irritated skin and can be very stubborn. Research suggests that a vegetarian diet may improve these symptoms.
Interesting facts: Vegetarian foods do not contain saturated (harmful) fats and are richer in fiber than animal foods.
Reduces the risk of degenerative eye diseases
Research from the Department of Clinical Medicine at the University of Oxford clearly shows that meat eaters have a higher risk of developing degenerative eye diseases (cataracts, glaucoma), while vegetarians and vegans have the lowest risk.
Lower risk of stroke and obesity
There are always exceptions, but in general, vegetarians and vegans tend to be much more discerning when it comes to their food choices. On the one hand, they attach great importance to healthy foods that do not contain a lot of saturated fats, calories, refined carbohydrates and sugar. On the other hand, they are much less likely to eat based on feeling, a habit that contributes significantly to obesity. Research suggests that a vegetarian diet significantly reduces the risk of stroke or obesity.
Healthier kidneys through a vegetarian diet
NYU Langone Medical Center reports that studies of people following vegetarian/vegan diets have found balanced pH levels and a lower risk of kidney stone formation.
Risks of a vegetarian diet
People who do not diversify their diet with different vegetables, fruits, nuts, seeds and grains may suffer from deficiencies in certain nutrients. These are they:
- Eisen
- calcium
- protein
- Vitamin D
- Vitamin B12
- Zink
Good sources of iron include sea vegetables such as nori, fortified grain products, legumes and dried fruits. Eating these foods along with foods rich in vitamin C, such as citrus fruits or tomatoes, helps the body absorb the iron.
Important sources of calcium include tofu, fortified soy milk, green leafy vegetables and dried figs. Fortified soy milk and breakfast cereals can support vitamin D synthesis, but frequent sun exposure is also a must.
Sources of protein include eggs, milk, soy milk, nuts, seeds, legumes and grains. Zinc is found in grains, dried beans, nuts and soy products. Zinc is an essential nutrient that plays a role in cellular metabolism and immune function.
Is a vegetarian diet suitable for weight loss?
If you have been on a diet with protein and vegetables as one of the most successfulMethods for losing weighthave left, now is the time to change that.
Experts agree that a vegetarian diet is most effective in losing weight and reducing intramuscular fat while improving metabolism and reducing high blood sugar levels.
A study of 74 people with type 2 diabetes showed that a vegetarian diet was almost 2 times more effective when it came to weight loss. The participants lost almost 7 kg, while those on a low-calorie protein diet weighed 3.5 kg less.
Participants who followed a vegetarian diet consumed mostly vegetables, fruits, grains, and nuts. Of the animal products, they only consumed low-fat yogurt every day.
“A vegetarian diet was found to be the most effective diet for weight loss. We have also shown that a vegetarian diet is more effective in reducing intramuscular fat and improving metabolism. The results are important for people trying to lose weight, including those affected by metabolic syndrome and/or type 2 diabetes,” explains Dr. Hanna Kahleova from the American Physicians Committee for Responsible Medicine.
She adds that the fatty tissue in the participants' thighs was examined to determine which diet worked and how. To do this, the researchers used MRI. They found that the two diets led to similar reductions in subcutaneous fat, while subfascial and intramuscular fat decreased only under the influence of the vegetarian diet.
Vegetarian weekly plan with a maximum of 1400 calories per day
If you think about it, there is no magic in weight loss diets, it's that simple. If you consume fewer calories from food than you burn, you will lose weight. There is a clear energy balance at play here.
We offer you a low-calorie weekly plan that you can stick to if you have decided on a vegetarian diet for weight loss. During this time you should also drink plenty of water, at least 1.5 liters per day. View your physical activity and diet as a gift to yourself.
Montag
Breakfast: A cup of low-fat yogurt with a spoonful of honey and a banana. You can also add cinnamon.
Lunch: Vegetable soup without potatoes (500 ml) and a slice of wholemeal bread
Dinner: Baked eggplant or zucchini
Tuesday
Breakfast: Boiled egg, a slice of whole wheat bread and grapefruit
Lunch: Salad with seasonal vegetables (400 g) and two baked potatoes
Dinner: Beans in tomato sauce, you can add some chili for better digestion
Wednesday
Breakfast: 50g porridge in water with a teaspoon of honey and a fresh fruit of your choice
Lunch: a piece (150 g) of vegetable pizza made from wholemeal or gluten-free dough and a salad with seasonal vegetables (300 g)
Dinner: Mushrooms steamed in vegetable oil (200 g) and salad (200 g), seasoned with a little olive oil and lemon
Thursday
Breakfast: a cup of low-fat yogurt with a spoonful of honey, a spoonful of flax seeds and a banana
Lunch: Grilled tofu 100 g and salad with seasonal vegetables (300 g)
Dinner: Lentil soup (400 ml) and carrot salad (200 g)
Freitag
Breakfast: 2 toasted slices of whole wheat bread with tomato and half an avocado
Lunch: 200 g rice with vegetables
Dinner: steamed vegetables and 50 g of nuts
Saturday
Breakfast: Cup of low-fat yogurt with a spoonful of honey, a spoonful of flax seeds and blueberries
Lunch: Vegetable soup (500 ml) with a slice of rye bread
Dinner: 100 g whole-wheat pasta or gluten-free pasta with vegetable salad
Sunday
Breakfast: 2 scrambled eggs, a slice of whole wheat bread
Lunch: Salad with seasonal vegetables (300 g) and mushrooms steamed in vegetable oil (200 g)
Dinner: two large spoons of steamed brown rice, steamed cauliflower (200g) and boiled beetroot salad (250g)
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
