The Vegetarian Diet Interesting Facts
According to published studies, vegetarian diets It has been verified to aid weight loss. It is low in calories, reduces the risk of chronic diseases and extends life.
But poorly planned and restrictive vegetarian diet program can cause nutrient deficiencies. So if you are going to choose this diet to lose weight, you will need a balanced diet. vegetarian diet you must apply.
Vegetarian Diets
Vegetarian diet is a diet in which meat, fish and poultry are not eaten.
People often eat vegetarian diets for religious and personal reasons and for ethical issues such as animal rights.
Some have decided to become vegetarian for environmental reasons because livestock production increases greenhouse gas emissions, contributes to climate change, and requires large amounts of water, energy and natural resources.
There are a variety of vegetarian forms, each with different restrictions. The most common types are;
Lacto-ovo vegetarian diet
It eliminates meat, fish and poultry but allows eggs and dairy products.
Lacto-vegetarian diet
It eliminates meat, fish, poultry and eggs but allows dairy products.
Ovo-vegetarian diet
It eliminates meat, fish, poultry and dairy products but allows for eggs.
Pescetarian diet
It eliminates meat and poultry but allows fish and sometimes eggs and dairy products.
Vegan diet
It eliminates meat, fish, poultry, eggs and dairy products as well as other animal products such as honey.
Flexitarian diet
It is a mostly vegetarian type of diet that occasionally includes meat, fish or poultry.
Vegetarian Diet for 1 Week
Day 1 (1800 Calories)
In the morning (7:00 am) - 2 teaspoons of fenugreek seeds soaked in a glass of water overnight
Breakfast (07:45) - 1 cup of oatmeal with ground flax seeds and banana
Snack (10:00) - 1 glass of watermelon + 4 almonds
Lunch (12:30) - Brown rice with vegetables + 1 glass of buttermilk
Snack (15:30) - 1 glass of green tea + 1 grain biscuit
Dinner (18:30) - 2 small whole-wheat bread + 1 glass of chickpeas + cucumber, carrot and beet slices + 1 glass of full-fat warm milk before going to bed
Day 2 (1500 Calories)
In the morning (07:00) - 1 glass of water with 2 lemon and 1 teaspoons of organic honey
Breakfast (07:45) - Grain cereal with 1 cup strawberries, almonds, dates and apples
Snack (10:00) - 1 cup pineapple with a glass of lemon juice and pink Himalayan salt
Lunch (12:30) - Boiled beans + spinach + cucumber + 1 glass of yogurt
Snack (15:30) - 1 glass of green tea + 1 grain biscuit
Dinner (18:30) - Vegetable lentil soup + 1 glass of warm whole milk before bed
Day 3 (1200 Calories)
In the morning (07:00) - 10 ml of wheatgrass juice
Breakfast (07:45) - 1 glass of muesli + whole milk + chia seeds + 1 teaspoon of organic honey
Snack (10:00) - 1 glass of green tea or a fruit of your choice
Lunch (12:30) - Broccoli + sweet corn + cucumber + mushroom salad with olive oil sauce
Snack (15:30) - 10 shelled pistachios (unsalted) + 1 cup of green tea
Dinner (18:30) - Pumpkin soup + 1 grain bread + 1 glass of warm whole milk before going to bed
Day 4 (1200 Calories)
In the morning (07:00) - 1 teaspoon of apple cider vinegar in a glass of water
Breakfast (07:45) - Strawberry, banana, milk and chia seed smoothie
Snack (10:00) - 1 glass of green tea + 1 apple
Lunch (12:30) - Quinoa salad with vegetables + 1 glass of full-fat yogurt
Snack (15:30) - 1 cup of green tea + ½ cup of popcorn (no butter, little salt)
Dinner (18:30) - 1 glass of kidney beans + cucumber and beets + 1 glass of warm milk before going to bed
Day 5 (1500 Calories)
In the morning (07:00) - 1 glass of water with 2 lemon and 1 teaspoons of organic honey
Breakfast (07:45) - 2 avocado toast + 1 cup of green tea / black coffee
Snack (10:00) - 1 glass of watermelon
Lunch (12:30 pm) - ½ cup spinach brown rice + zucchini + 1 cup buttermilk
Snack (15:30) - 1 glass of freshly squeezed fruit juice
Dinner (18:30) - Coleslaw + 1 glass of warm milk before going to bed
Day 6 (2000 Calories - Day of award dinner)
In the morning (07:00) - 10 ml of wheatgrass juice
Breakfast (07:45) - 1 glass of oatmeal + 1 glass of green tea
Snack (10:00) - 1 glass of melon
Lunch (12:30) - 1 glass of sauteed vegetables + 1 glass of boiled lentils
Snack (15:30) - 2-3 baked potatoes
Dinner (18:30) - ½ cup of mushrooms + chocolate
7th Day (1500 Calories)
In the morning (07:00) - 1 glass of water with 2 lemon and 1 teaspoons of organic honey
Breakfast (07:45) - oatmeal with 1 glass of banana and 4 almonds
Snack (10:00) - 1 glass of green tea / coffee
Lunch (12:30) - Cottage cheese and lettuce + 1 glass of buttermilk
Snack (15:30) - 1 glass of green tea + 15 shelled pistachios
Dinner (18:30) - 1 glass of boiled beans, spinach and corn salad + 1 glass of warm milk before going to bed
This is 7 days vegetarian diet program You can lose significant weight within 3 weeks.
What Are the Benefits of Vegetarian Diet?
- Studies, vegetarian diet It helps to reduce the risk of cardiovascular disease.
- Studies, vegetarian diet found that it helps reduce the risk of type 2 diabetes.
Vegetarians live longer.
- Vegetarian diet It reduces the risk of gout and kidney stones.
What are the harms of the vegetarian diet?
Vegetarian protein sources may not contain all the essential amino acids and vitamin B12, vitamin D, and omega-3 fatty acids.
Plant protein is not enough to build lean muscle.
This diet may not be ideal for bodybuilders.
- It can cause hair loss in humans as it is associated with iron and zinc deficiencies.
- It can cause muscle and bone weakness.
Vitamins and Minerals Vegetarian Should Take
A common concern with vegetarian diets is not getting all the vitamins and minerals the body needs.
Here are the vitamins and minerals vegetarians may need in order to get the necessary nutrients.
Vitamin B12
While many studies state that any person can have low vitamin B12 levels, vegetarians and vegans have a higher risk of deficiency. This is especially true for vegetarians who do not take any supplements.
Vitamin B12 is important for many bodily processes such as protein metabolism and the formation of oxygen-carrying red blood cells. It also plays an important role in the health of the nervous system.
Vitamin B12 levels can lead to infertility, bone disease, and heart disease, as well as anemia and nervous system damage.
The recommended daily intake is 2.4 mcg per day for adults, 2.6 mcg per day during pregnancy and 2.8 mcg per day while breastfeeding.
The only scientifically proven way for vegetarians to reach these levels is to consume B12-supplemented foods or take a B12 vitamin B supplement.
Those who buy supplements should have their B12 levels checked before starting to use them.
Vitamin D
Vitamin D It is a fat-soluble vitamin that increases the absorption of calcium and phosphorus in the gut.
This vitamin also affects many other bodily processes such as immune function, mood, memory, and muscle recovery.
Vitamin D for children and adults is 600 IU (15 mcg) per day. The elderly, as well as pregnant or breastfeeding women, should take 800 IU (20 mcg) per day.
Unfortunately, very few foods naturally contain vitamin D, and foods fortified with vitamin D are often insufficient to meet daily requirements.
In addition to the amount taken from food, vitamin D can also be made by the body through sun exposure. Most people produce enough vitamin D with solar energy for 15 minutes unless they use sunscreen in the middle of the day.
However, the elderly, people with darker skin, people living in northern latitudes or colder climates and spending little time may not produce enough vitamin D.
The best way for vegetarians to get enough vitamin D is to have their blood levels tested. Those who cannot get enough of fortified foods and the sun should consider taking a daily vitamin D2 or vitamin D3 supplement.
While vitamin D2 is likely enough for most people, some studies show that vitamin D3 is more effective at raising vitamin D blood levels.
Long Chain Omega 3 Fatty Acids
Omega 3 fatty acids can be divided into two categories:
Essential omega 3 fatty acids
Alpha-linolenic acid (ALA)
Long chain omega-3 fatty acids
This category includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Long-chain omega 3 fatty acids play a structural role in the brain and eyes. Adequate nutrient levels are also important in brain development and preventing inflammation, depression, breast cancer and ADHD.
Plants high in ALA include flax seeds, chia seeds, walnuts, hemp seeds, and soybeans. EPA and DHA are mostly found in animal products such as fatty fish and fish oil.
Getting enough ALA should theoretically maintain adequate EPA and DHA levels. However, studies report that conversion of ALA to EPA can be as low as 5%, whereas conversion to DHA can be close to 0%.
Most healthcare professionals agree that an intake of 200-300 mg of EPA and DHA per day is sufficient.
Vegans and vegans can achieve this recommended intake through a kelp oil supplement.
Iodine
Enough iodine Taking it is crucial for healthy thyroid function controlling metabolism.
An iodine deficiency that occurs during pregnancy and early childhood can cause irreversible mental retardation.
Insufficient iodine intake in adults can cause hypothyroidism.
This can cause symptoms such as low energy levels, dry skin, tingling in the hands and feet, forgetfulness, depression, and weight gain.
Daily iodine intake for adults is 150 mcg. Pregnant women should aim for 220 mcg per day, and breastfeeders are recommended to reach 290 mcg per day.
Iodine levels in plant foods depend on the iodine content of the soil. For example, foods grown near the ocean tend to be higher in iodine.
Half a teaspoon (2.5 ml) of iodized salt is enough to meet daily needs.
Iodized salt Vegans who do not want to consume seaweed or eat seaweed several times a week can take an iodine supplement.
Iron
Iron is a nutrient used to carry oxygen in the blood as well as make new DNA and red blood cells. It is also necessary for energy metabolism.
Too little iron can cause symptoms such as anemia, fatigue, and decreased immune function.
The daily intake is 8 mg for adult men and postmenopausal women. It increases to 18mg per day for adult women and pregnant women should aim for 27mg per day.
Iron exists in two forms: heme and non-heme. While Heme iron can be obtained from animal products, non-heme iron is found in plants.
Also, using cast iron pots and pans for cooking, avoiding tea or coffee with meals, and combining iron-rich foods with a source of vitamin C can help increase iron absorption.
The best way to determine if supplements are necessary is to have your hemoglobin and ferritin levels checked.
Unnecessary intake of supplements such as iron can do good harm by damaging cells or blocking the absorption of other minerals in the gut.
Extremely high levels can cause convulsions, organ failure, or coma, and can be fatal in some cases. For this reason, it's best not to take supplements unless it's really necessary.
Calcium
Calcium is a mineral essential for bones and teeth. It also plays a role in muscle function, nerve signaling and heart health.
The daily intake of calcium is 1,000 mg per day for most adults, increasing to 50 mg per day for adults over 1,200 years old.
Plant sources include cabbage salad, mustard, turnips, watercress, broccoli, chickpeas.
However, research notes that most vegetarians and vegans don't have enough calcium.
More research is needed to evaluate how a meat-free diet affects daily calcium requirements. However, there is evidence that vegetarians consuming less than 525 mg of calcium have an increased risk of bone fractures.
Zinc
Zinc It is essential for metabolism, immune function and repair of body cells.
Insufficient zinc intake can lead to developmental problems, hair loss, diarrhea, and delayed wound healing.
The daily intake for zinc is set at 8-9 mg per day for adults. It rises to 11-12mg for pregnant women and 12-13mg for breastfeeding women.
A small number of plant foods contain zinc. What's more, zinc absorption in some plant foods is limited due to their phytate content.
Eat zinc-rich foods throughout the day to maximize the amount intake. These include whole grains, wheat germ, legumes, nuts, and seeds.
Vegetarians who are concerned about zinc intake or those with deficiency symptoms may consider taking a daily supplement of zinc gluconate or zinc citrate that provides 50-100% of the daily intake.
The Vegetarian Diet Interesting Facts
Source: https://www.diyetz.com/en/vejetaryen-diyet/