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The vegetarian diet consists of eliminating from its diet the "animal flesh", that is meat and fish. Cereals, vegetables, and legumes, as well as dairy products and eggs, form the basis of this diet.
This diet must be undertaken with great care to avoid any dietary deficiency. It is not specifically intended for weight loss. However, more and more people are considering changing their diet to meet vegetarian constraints in hopes of losing weight.
Unlike vegan, the vegetarian therefore consumes products of animal origin. Although it must be well aware of some basic rules and potential risks, vegetarianism can be an interesting diet for all those who wish to adopt a healthier lifestyle and lose some extra pounds in the process.
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THE PRINCIPLES OF A BALANCED DIET
There are good and bad vegetarian diets. A vegetarian who only eats four-cheese pizzas or parmesan cheese will not benefit and will be surprised not to lose weight.
It is important to know a minimum to adapt your diet and introduce new foods, still little known, such as tofu, lentils or quinoa. It's not just about banishing meat from your plate and eating more vegetables, but replacing it with healthy and complete alternatives.
To have a balanced diet, it is imperative to combine foods to ensure the presence of eight essential amino acids in the body. These amino acids are not produced by the body and can not be stored. Their simultaneous presence is, however, obligatory for the absorption of the proteins necessary for cellular regeneration. Unlike animal proteins, vegetable proteins are not "complete" because they do not contain all eight essential amino acids. It is thus necessary to mix complete and incomplete proteins during the same meal or to combine incomplete but complementary proteins between them. This is the case for cereals and legumes, which when combined, offer the full spectrum of amino acids.
In most cultures, this principle is applied naturally in traditional cooking. In Asia, for example, rice is combined with tofu. In North Africa, couscous is combined with chickpeas. In India, lentil-based Dahl is served with rice.
Note that the vegetarian who consumes eggs and cheese is protected from protein deficiencies. He will ensure, for example, sprinkling with parmesan pasta with vegetables or eating yogurt at the end of the meal.
ADVANTAGES
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Saturated fatty acid intake decreased: By suppressing the consumption of meat, the vegetarian greatly reduces its consumption of saturated fatty acids, which are responsible for cardiovascular diseases and certain cancers, such as breast cancer.
An increased intake of vitamins and fiber: it's a fact, the vegetarian consumes more fruits, vegetables, and cereals than the average person. This is usually all benefit for one's state of health.
Weight control: Several studies show that vegetarians are less likely to be obese than meat-eaters. Simply because the vegetarian eats less fat and gets a lasting feeling of satiety by absorbing a lot of fiber and slow sugars. Vegetarians have lower cholesterol levels and lower their risk of high blood pressure.
It is an economic regime in many cases.
A lower-cost: compare the price of 200gr of tofu to that of a steak of the same weight, and you'll quickly understand! Cereals and legumes are really economical. And you do not want to eat anything at any time of the day.
It is also an "ecological" diet: cattle breeding is terribly greedy in energy and water and pollutes more.
DISADVANTAGES
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Risk of deficiencies: Even in a well thought out and balanced vegetarian diet, the risk of deficiencies does exist, especially during periods of growth for children or during pregnancy in women. The most common deficiencies are iron, zinc and vitamin B12 deficiencies. It is therefore wise to take food supplements to overcome these disadvantages.
Life in society: It is not always easy for a vegetarian to follow his diet outside the home. What's more frustrating for a vegetarian than being invited to a barbecue? In addition, in the minds of many people, vegetarians eat only a few leaves of salads or steamed vegetables. The vegetarian must, therefore, show a lot of tolerance and will gradually "educate" his circle of friends to his new habits.
ORIGINS OF THE DIET
vegetarian diet meal delivery
The word vegetarianism (ie vegetarian diet) first appeared in the 19th century. The diet was acclaimed by many personalities (for example Leonardo da Vinci, but not only). The Wikipedia page on vegetarianism offers, in this regard, a lot of information
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