The vegetarian diet consists of eliminating “ animal flesh ”, that is to say meat and fish, from your diet. Grains, vegetables, and legumes along with dairy products and eggs form the basis of this diet .
This diet must be undertaken with great care in order 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 restrictions in the hope of losing weight.
Unlike vegans, vegetarians consume products of animal origin. Even if he must be very attentive to certain basic rules and potential risks, vegetarianism can be an interesting diet for all those who wish to adopt a healthier lifestyle and lose a few excess pounds in stride.
THE PRINCIPLES OF THE DIET
There are good and bad vegetarian diets. A vegetarian who eats only four-cheese pizzas or Parmesan cheese fondues will not benefit from any benefits and will be surprised not to lose weight.
It is important to obtain a minimum of documentation to adapt your diet and introduce new foods, which are still often unknown, such as tofu, lentils or quinoa. It is not simply a question of banishing meat from your plate and eating more vegetables, but of replacing it with healthy and complete alternatives.
To have a balanced diet, it is imperative to combine foods wisely to ensure the presence of eight essential amino acids in the body. These amino acids are not produced by the body and cannot be stored. Their simultaneous presence is however obligatory for the absorption of the proteins necessary for cell regeneration. Unlike animal proteins, vegetable proteins are not “complete” because they do not contain all eight essential amino acids. It is therefore necessary to mix complete and incomplete proteins during the same meal or to combine incomplete but complementary proteins with each other. This is the case with cereals and legumes, which, when combined, offer the full range of amino acids.
In most cultures, this principle is naturally applied in traditional cuisine. Thus, in Asia, rice is combined with tofu. In North Africa, couscous is combined with chickpeas. In India, Dahl is served with lentils and rice.
It should be noted, however, that vegetarians who consume eggs and cheese are in principle immune to protein deficiencies . For example, he will make sure to sprinkle parmesan on his vegetable pasta or to eat yogurt at the end of the meal.
ADVANTAGES
A reduced intake of saturated fatty acids: By eliminating the consumption of meat, vegetarians greatly reduce their consumption of saturated fatty acids, which are responsible for cardiovascular diseases and certain cancers, such as breast cancer.
An increased intake of vitamins and fibres : it is a fact, the vegetarian consumes more fruits, vegetables and cereals than the average person. This is generally beneficial for his state of health.
Weight control : Several studies show that vegetarians have a lower risk of obesity than meat eaters . Quite simply because the vegetarian eats less fat and obtains a lasting feeling of satiety by absorbing a lot of fiber and carbohydrates. Vegetarians have lower cholesterol levels and decrease 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 will quickly understand! Cereals and legumes are really economical. And take away any desire to snack on anything at any time of the day.
It is also an “ecological” diet: livestock farming is terribly greedy in energy and water and pollutes more.
DISADVANTAGES
Risk of deficiencies : Even in a well thought out and balanced vegetarian diet, the risk of deficiencies does exist , especially during growth for children or during pregnancy for 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 could be more frustrating for a vegetarian than being invited to a barbecue? Moreover, in the minds of many people, the vegetarian feeds exclusively on a few lettuce leaves or steamed vegetables. The vegetarian will therefore have to show a lot of tolerance and will have to gradually “educate” his circle of friends in his new habits.
The aspect of life in society must be evaluated before undertaking such a regime.
Risk of increased absorption of pesticides : Fruits and vegetables are widely sprayed with pesticides, which are harmful to our health. Since vegetarians consume a lot of them, there is a real risk of being more exposed to these pollutants. Similarly, whole grains often have a higher residual pesticide content than refined grains. Vegetarians should therefore be careful to choose seasonal fruits and vegetables that are less exposed to pesticides. He will ideally opt for organic food, which is significantly more expensive.
In April 2014, a comparative study (1) between vegetarians and carnivores showed that many people who followed a vegetarian diet were in poorer health than those who followed a carnivorous diet. However, the causal link could not be proven. We wrote an article about it .
ORIGINS OF THE REGIME
The word vegetarianism (ie vegetarian diet) appeared in the 19th century . The diet has been acclaimed by many personalities (for example Leonardo da Vinci, but not only). The Wikipedia page on vegetarianism offers a great deal of information on this subject (2) .
REVIEW OF CALCULERSONIMC.FR
| A vegetarian diet, based on organic products and supported by food supplements, can represent an alternative of choice for people concerned about their health and wishing to lose weight. The vegetarian diet is a real way of life as well as a way of thinking , your general practitioner is quite capable of guiding you in the choice of such a change in behavior: that of the vegetarian diet. Explanation of the attribution of the note: |
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