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Diet without meat for weight loss: benefits, rules, menu for the week

Diet without meat for weight loss: benefits, rules, menu for the week

One of the most effective diets for losing weight is a meat-free diet. Many experts, nutritionists and doctors have long confirmed the fact that you can lose weight not only by reducing servings of food, but also to exclude a product such as meat. After all, this is a huge source of proteins and saturated fats, which are deposited in the body in the form of various lipids, including cholesterol. Thus, giving up meat, you can not only reduce your weight, but also reduce the risk of developing cardiovascular disease. The risks of developing coronary heart disease, stroke, heart attack directly depend on the level of total cholesterol and “bad” lipoproteins in the blood. And the more we use them, the more and faster they settle on our vessels. After all, we are what we eat.


  1. The benefits and harms of meat. Why is it worth trying to refuse?
  2. The main types of diets that you can use for weight loss
    1. Approximate Menu:
  3. The basic rules of a diet without meat for weight loss
  4. Menu for the week:

The benefits and harms of meat. Why is it worth trying to refuse?

  • Meat contains a large amount of protein, which is the building material of our body. But giving up meat, you can eat other foods rich in it. These are dairy products (cottage cheese, cheese, milk), legumes, nuts and whole grain crops. They will saturate the body with enough protein.
  • Meat, especially red, is a source of iron, phosphorus, vitamin B12, A, E, D. But a large number of them are found in plant foods, especially oils. Because, as meat is not the only source of these vitamins and minerals, its role is exaggerated.
  • Harmful can be meat, in which in the modern world hormones and antibiotics are added to improve taste, quality and appearance. In addition, improperly prepared meat (fried, fatty) is “heavy” for the gastrointestinal tract and causes exacerbation of chronic pancreatitis, cholecystitis. It promotes the multiplication of putrefactive intestinal microflora and slagging. Meat is harmful to the cardiovascular system.
  • Cooked meat is bad energy. So say vegetarians and many people who still can not refuse it.

After weighing the pros and cons, we can only say that meat is not an indispensable product, without which a person will develop a deficiency of proteins, vitamins and other nutrients. It can absolutely be replaced with other products, even more useful. But if you decide to lose weight and give up meat completely, then you need to do this gradually so that the body has time to get used to changing the diet. A diet without meat for weight loss does not mean getting rid of the fats and proteins that are contained in it. But only reduce their number and replace them with the same ones, only with other, lighter dishes. They are found in huge quantities in dairy products, fish, eggs, legumes, nuts, and vegetable oils. Gradually, all meat must be replaced with boiled meat, then reduce its amount in the diet. Eat more vegetables – broccoli, celery, carrots, pumpkin, beets, zucchini,avocado.

The main types of diets that you can use for weight loss

The main types of diets that you can use for weight loss
  1. Diet number 5 according to Pevzner. This diet is a therapeutic and preventive, which doctors prescribe for diseases of the digestive system. As a preventive, it is prescribed in sanatoria. Its essence is to remove foods rich in cholesterol, essential oils and fats, and also reduce salt intake. Add pectin and fiber to your diet. Food should be baked or stewed, drink enough water. Although with this diet it is allowed to eat a little boiled meat (poultry, beef) and dairy products (milk, kefir up to 200 ml per day), what diet number 5 is not ideal for weight loss? In addition, it will normalize the work of the gastrointestinal tract, relieve the body of toxins, and also help to lose weight to your normal weight. In addition, it can become a transitional stage for you,if you decide to completely abandon the meat.
  2. Diet without meat and dairy products. It is more strict, as it completely eliminates animal proteins and fats. Of course, sitting on such a diet, you will definitely lose those extra pounds, but making a plan and diet will not be easy. It will be even more difficult to stick to such a diet. Meat and dairy products should be eliminated gradually. You can leave fish in the diet.

Approximate Menu:

  • Breakfast . Buckwheat, rice, millet porridge seasoned with olive oil with fresh vegetables, bread rolls. Granola with dried fruits, nuts, honey, sesame or flaxseed. Tea or warm compote and an avocado sandwich.
  • Lunches Vegetable, mushroom, pea, bean soup. Mashed cauliflower, spinach, zucchini, potatoes. Baked mackerel, cod, dorado with lemon. Vegetable salads, vinaigrette. Salads are best seasoned with wheat germ oil (a huge source of vitamin E), sesame, olive, walnut oil. You can also cook pasta with durum wheat.
  • Snacks. Eat fresh fruits and berries fresh or as juice, fruit drinks, casseroles. Nuts, dried fruits (70-100 g). You can grate an apple, carrots, season with butter or honey.
  • Dinners Baked or stewed vegetables, a side dish of boiled beans, lentils, chickpeas. Jacketed potatoes, stewed cabbage. Fish can be cooked in the form of meatballs, casseroles with tomato and cauliflower.
  1. Diet without meat and fish. Such a diet involves the use of dairy products as protein food. For breakfast you can eat omelet with vegetables, cottage cheese with berries, kefir. For lunch or dinner, add milk, salad dressed with yogurt, boiled egg or egg casserole. It is allowed to use low-fat sour cream, cream, butter for a sandwich.

The basic rules of a diet without meat for weight loss

The basic rules of a diet without meat for weight loss
  • Each diet should be accompanied by dosed exercise. For starters, let it be morning or evening walks in the fresh air.
  • Diet is a regimen. Violation of the rules of the regime will not lead you to the desired result, and each sandwich or missed exercise will slowly disable you. It is believed that adherence to exactly 21 days is a habit.
  • The diet should be built on three main meals and a few snacks.
  • When cooking, try less salt and add spices.
  • Every morning, drink a glass of warm water, adding a teaspoon of honey.
  • A meat-free diet involves cleansing and unloading the body, rather than starvation and exhaustion. The diet should be made correctly so as not to harm the body. According to experts, such a diet must necessarily comprise the consumption of fish and dairy products and a minimum amount (kefir, yogurt, eggs, low-fat cottage cheese).
  • Make sure that your diet does not skew to foods that contain simple carbohydrates (bread, flour products).
  • In the morning, eat cereals, bread. For dinner, it is better to cook a meal rich in proteins (legumes, cottage cheese, eggs).
  • To establish the motor function of the intestine and cleanse it of toxins and toxins, eat fiber, which is found in vegetables, fruits, dried fruits, nuts.

Menu for the week:

Monday Wednesday:

Breakfast: rice porridge, boiled egg, fresh cucumber, warm tea with bread.

Lunch: vegetable soup, lentils with mushrooms, baked beetroot salad with olive oil. Dessert: cottage cheese with honey and dried cranberries, compote.

Dinner: mashed potatoes and spinach, fishcake, avocado.

Snacks: walnuts, raspberries, blueberries, strawberries.

Tuesday Thursday:

Breakfast: kefir, whole grain bread (100 grams)

Lunch: fish soup, vinaigrette. Dessert: berry jelly.

Dinner: pumpkin soup with mushrooms, baked fish with lemon, fresh vegetable salad.

Snacks: apples, pears, peaches.

Friday, Sunday:

Breakfast: oatmeal with nuts and honey, compote.

Lunch: bean and greens soup, zucchini pancakes, boiled egg, olives. Dessert: cottage cheese casserole with raisins and apple.

Dinner: stewed fish (mackerel), mashed green peas and cauliflower, vegetable salad.

Snacks: figs, dates, dried apricots.


Breakfast: omelet with onions, tomato and cheese, fresh cucumber

Lunch: buckwheat with vegetables, a salad of cabbage, corn and eggs, seasoned with unsweetened yogurt. Fresh fruit drink.

Dinner: boiled beans, stewed cabbage with mushrooms, a salad of bell pepper, onion, tomato.

Snacks: orange, pineapple, pomelo, persimmon

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