1. Vegetarian diet – what to eat, main rules
In the simplest terms, a vegetarian diet consists in eliminating meat from the daily menu. However, there are different types of vegetarianism in which different groups of products are subject to limitation. The very idea of vegetarianism does not only refer to dietary restrictions, but has its own religious, ethical, ecological and health grounds.
2. Vegetarian diet – what to pay attention to not harm yourself
Vegetarian diet may be suitable for every age group, including pregnant and lactating women, athletes or the elderly. It is extremely important, however, that it is well balanced, appropriately varied and sufficient supply of all nutrients. Depending on the variety, other ingredients may be problematic. Regardless of the chosen diet, it is necessary to pay attention to the appropriate energy value of the diet and the proper content of protein, iron, calcium, zinc, selenium, iodine, vitamins B12 and D. Sometimes additional supplementation of some ingredients is necessary. Additionally, when using a vegetarian diet, it is worth paying attention to the origin of consumed vegetables and fruits. Their high consumption increases the risk of excessive consumption of other plant protection products and fertilizers used in them.
3. Vegetarian diet and slimming
Vegetarian diet is often used as a way to reduce body weight. However, this is not a type of slimming diet, but a nutritional model. Like any other, it can be a way to reduce unnecessary kilograms, but it is important to provide all the necessary nutrients with the negative energy balance achieved. The vegetarian diet is based on the richness of vegetables and fruits. This is certainly a huge help when using a reduction diet. Due to the large amount of dietary fiber, the feeling of hunger is suppressed and it is easier to persevere on a diet with a reduced number of calories.
The research shows that people using vegetarian diets have lower body mass and BMI (Body Mass Index) in comparison with people on a traditional diet. The lowest values in some studies have been observed in people on a vegan diet, in other words, in which zoonotic products are completely rejected. It’s important to think about changing your nutrition and approaching it responsibly. Then this model of nutrition can help reduce weight and keep it later on the right level. However, it should be remembered that as with any change in eating habits, one should not go back to the habits that led to excessive deposition of adipose tissue.
4. Vegetarian diet and diseases
Vegetarian diet is considered to limit the risk of certain diseases. In terms of nutrients it has many advantages, it is rich in vitamin C, dietary fiber, potassium, essential fatty acids. In turn, it limits the supply of cholesterol, saturated fatty acids and unfavorable compounds contained in processed zoonotic products (eg antibiotics and veterinary medicines, nitrosamines). People using such a nutrition model are less likely to have hypertension or diabetes. The problem of constipation, high cholesterol and obesity is also reduced. The protective effect of such a model of nutrition on heart diseases, as well as the reduced risk of stroke or atherosclerosis is observed.
However, it is important to emphasize the importance of balancing the diet so as not to harm yourself. Improper composition of meals may increase the risk, among others malnutrition, diseases associated with food deficiencies, disorders in menstrual cycles or diarrhea.