Diet
Vegan diet for Weight loss The idea of following a vegetarian diet
maybe a little more difficult than following a regular diet, but there is no
doubt that it is beneficial and healthy for the body and for weight loss as
well. So, following a vegetarian diet does not mean that you do not need a
specific diet for this food, because simply following a vegetarian diet may be
a reason for eating a lot of carbohydrates, for example, and thus gaining
weight. Therefore, it is important to know the benefits and harms of the Vegan
diet, and how to follow it.
What is a Vegan diet
Vegan diet is a diet in which the body relies on deriving what it needs
from proteins, vitamins, and all the nutrients it needs from vegetables, fruits
and legumes, away from meat, chicken, and fish. And the types of vegetarian
diets vary, some do not eat dairy products and eggs, others may eat fish only,
and so on.
Types of a vegetarian diet
The followers of the vegetarian diet agree not to eat meat, but they
differ in some other food ingredients. This is the most popular type of
vegetarian diet.
A vegetarian diet includes dairy and eggs:
In this diet, people eat all kinds of dairy products and eggs as well,
but they refrain from eating chicken, meat, and fruits.
A vegetarian diet that includes dairy:
They also abstain from poultry, meat, and fish, and eat dairy products.
Diet includes fish:
This diet allows you to eat fish, eggs, and sometimes dairy products but
prevents meat and poultry.
Vegetarian diet:
This system provides any products from animals. This includes meat,
chicken, fish, dairy products, and eggs.
Flexible vegetarian diet:
In this system, it may be allowed to eat the meat of all kinds, but in
limited quantities and on specific occasions.
Benefits of a vegetarian diet
Although there are many who attack the vegetarian diet or vegetarian
diet, it is actually beneficial to the body and among its most important
benefits:
1.
The vegetarian diet helps
in losing weight, through this system you will avoid the fats and calories
found in meat and chicken, especially when you eat them fried in oils and
margarine.
2.
Controls blood sugar
level, many studies have shown that people who follow a vegetarian diet are
less likely to develop diabetes, and this system helps them not to increase
blood sugar.
3.
Following a vegetarian
diet may protect you from many types of cancer, especially colon, stomach,
throat, and breast cancer.
4.
The vegetarian diet helps
you protect your heart from the risk of stroke because it protects the body
from high harmful cholesterol and thus protects against arterial clots.
5.
The vegetarian diet helps
you be lighter and faster because it avoids eating many foods that cause you
indigestion and lethargy.
Allowed foods in a vegetarian diet
The fruit
Fruits are an essential component of any healthy diet. In the vegetarian
diet, fruits are ingredients rich in fiber, minerals, and vitamins that the
body needs. The sugar in the fruit is a natural and healthy sugar. Fruits
improve digestion and protect the heart, and fruits full of water and liquids
such as watermelon, apples, berries, and oranges are recommended.
Vegetables
The most important thing about vegetables is that they have low calories
and high nutritional value. It also has large proportions of vitamins, fiber,
and minerals. It is recommended to eat green leafy vegetables, such as spinach,
cabbage, and lettuce. Besides broccoli, tomatoes, and carrots.
Legumes
Legumes are good alternatives to meat, fish, and chicken in a vegetarian
diet because they contain large proportions of protein, which compensates the
body for protein sources that it does not eat. Among the most important legumes
that vegetarian dieters should eat are lentils, beans, peas, and chickpeas
because they are rich in fiber, protein, and important nutrients.
Whole grains and
nuts
Whole grains and nuts are very useful foods in a vegetarian diet because
they provide the body with energy and healthy fats that the body needs in
addition to being rich in fibers that make the body feel full for a long time.
It stimulates burning, improves digestion, and helps the body get rid of fats.
Whole grains that you can eat include oats, barley, brown bread, and brown
rice.
Healthy fats
Among the healthy fats, which are olive oil, avocado, and coconut oil,
are included in the vegetable diet. It gives the body energy and provides it
with the healthy fats it needs. Without harmful high cholesterol in the blood.
Food is forbidden in a vegetarian diet
There are some types of food that are forbidden in the vegetarian diet
and the vegetarian system in general, including:
·
The meat of all kinds.
·
Chicken and turkey.
·
Fish except for the
vegetarian system that allows fish.
·
Eggs and dairy products
except for a vegetarian diet that allows them to be eaten.
What are the disadvantages of a vegetarian diet
Despite the benefits of a vegetarian diet and its efficiency in losing
weight and enjoying lightness and agility, those who follow this diet are also
exposed to some risks as a result of depriving the body of certain foods.
For example, meat, fish, and poultry are a great source of protein and
omega-3 fatty acids, as well as minerals and other nutrients such as iron,
zinc, and vitamin B12.
Dairy products and eggs also contain calcium and vitamin D and B.
Therefore, if you are going to dispense with eating these foods in a
vegetarian diet, you must make sure that your body gets them from other plant
sources and in the same proportions that the body needs.
