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Where to start with vegetarian nutrition. How to switch to vegetarianism: useful tips. Economic reasons and imitation

Interest in the question of how to become a vegetarian can arise for various reasons. For some, this reason is compassion for animals, for others it is concern for health. But in any case, switching to vegetarianism is a very important step, and it should be well thought out.

In this article we will tell you how to become a vegetarian without harm to your health, paying attention not only to changes in diet, but also to psychological aspects.

Why become a vegetarian?

So, where to start and how to become a vegetarian seriously and for a long time? The best way is to decide why you need it.

The desire to become a true vegetarian can be accompanied by many factors: respect for animals, concern for the environment

The main reasons why people become vegetarians are:

Physiological. Quite often, people turn away from meat and other animal products due to poor tolerance or food allergies. So, willy-nilly, people are forced to figure out how to gradually become a vegetarian.
Ethical. The priority here is empathy for animals that are killed or exploited in food production.
Ecological. Meat production causes much more harm to the environment than crop production.
Taking care of your health. According to many experts, giving up animal food helps bring the body back to normal (reducing the risk of exacerbation of chronic diseases, weight loss, etc.).

Theoretical part

Getting support

Anyone planning to give up animal products can recommend the book “How to Be a Vegan” from a recognized expert in this field, Elizabeth Kastoria. The book explains how to become a vegetarian and how to live a vegetarian lifestyle without the discomfort of restrictions.

Another very useful book is “How to Become, Be and Stay a Vegetarian” by Juliet Gellatly. In addition to these two sources, you can read other literature, but in any case, it is worth familiarizing yourself with the basics before taking any active steps.

One of the most important aspects that all authors writing for beginning vegetarians touch on is moral support. In the first stages, you are almost guaranteed to have a very difficult time, which is why it is so important that your loved ones help you.

Focus more on the benefits of vegetarianism

To get support you should do the following:

Talk to your parents, spouses, and other loved ones about your decision. The sooner you announce it, the easier communication will be.
Tell us as honestly and openly as possible about the reasons that prompted you to give up animal food. If appropriate, you can provide scientific evidence to support your case.
Avoid discussion if possible. Even if your decision is frowned upon, remember: you are not obligated to convince anyone.
Directly ask for support, especially in the early stages. Most likely, your loved ones will not refuse you - even if they do not share your beliefs!

We study the needs of the body

When switching to a vegetarian diet, it is important not to harm the body. The main problems here will be a deficiency of protein, vitamin B12 and some microelements.

Vegetarians solve these problems in different ways, so you should study the recommendations:

The main sources of proteins and amino acids are legumes, nuts, some cereals, and seaweed.
Vitamin B12 is found in dairy products and eggs - if you allow them to be consumed, then there should be no problems. If you refuse eggs with milk, then you should periodically use nutritional supplements.
Deficiency of vitamins and microelements can be easily overcome by diversifying your diet. Find a balanced vegetarian menu for the week, study it and select foods (vegetables, fruits, nuts) so that they cover your basic needs.

Vegetarianism is rich in assortment of vegetables, fruits, nuts and berries

Practical part

Gradually reduce the share of meat in the diet

If you think that vegetarian dishes do not look very appetizing, then especially for you we have prepared a selection of photos of vegetarian dishes that will make even avid meat eaters salivate!

Typical vegetarian dish

Nowadays, more and more people are interested in a healthy lifestyle. One of its aspects is vegetarianism. This concept is much broader than simply eating plant foods while completely abstaining from animals. If a person begins to join it, he changes his worldview, habits, and attitude towards many things and phenomena.

To become part of this unique culture, you need to get to know it, plunge headlong into this world with its unusual principles. The question is where to start on this path so as not to stumble.

sources of inspiration

It’s worth starting by at least getting inspired by the ideas of vegetarianism. If you don't have strong motivation, you're unlikely to succeed. There are books and films that are useful guides for beginners.

Books

To get to know the life of those who adhere to such a food system, you can read the relevant books. Moreover, they can be both artistic (with a developed storyline) and popular science (they reveal the essence of this way of life). Both will be useful - they will help you start this difficult path:

Katie Freston "Vegetarian": recipes, tips, testimonials, reviews.
Katie Freston's "Slim": talks about vegetarianism as a way to lose weight.
Call Me Vegetarian by Colin Patrick-Goudreau: a book about recipes, dishes, products and the benefits of vegetarianism.
T. Colin Campbell, Caldwell Esselstyn “Forks over Knives”: medical facts about the benefits of this lifestyle.
Elizabeth Kastoria “How to Become a Vegetarian?”: The book will teach you how to read labels to see ingredients of animal origin in products, and also advise how to choose the right clothes, cosmetics and bedding in connection with your new lifestyle.
Jack Norris, Virginia Massina "Vegetarian for Life": a great guide for those just starting on this path.
Jena Hamshaw's "Preferring Raw Foods": Recipes Used in Vegetarianism and Raw Food Diet.
Angela Liddon "Oh, She Shines": 100 Vegetarian Cooking Recipes.
John Joseph's Meat is for Wimps: The punk rocker tells his own life story, how he personally became a vegetarian and changed all his habits - a great example for beginners.
A. Romanova “Vegan for Beginners”: a guide for those who are just beginning to rethink their lives from the point of view of a new nutrition system. The author tells in detail how to become a vegetarian practically from scratch.

To start eating right and living vegetarian, you need to be information savvy on this issue. This small TOP 10 best books about this is an excellent solution to this problem.

Movies

Don't like to read? Well, there are many feature films, documentaries and popular science films on this topic. They will also help you start the transition to vegetarianism, as they contain visual advice for every day and inspiring examples:

"Earthlings" (2003).
“Forks instead of scalpels” (2011).
“Tears Hidden Behind an Iron Wall” (2011) - short film.
"The Best Speech You've Ever Heared: Gary Yourofsky" (2010).
"Eating the Earth" (2007).
"Sacred Pig" (2006).
"The Cove" (2009).
"Food Chain" (2011).
"The Way of Meat" (2013).
“Meat: the story of all-Russian deception” (2009).
“Evolution in essence” (2014).
"Double Portion" (2004).
"Hamburger without embellishment" (2007).

Entertaining films about the benefits of vegetarianism and where to start if you decide to join this lifestyle.

Stars

Famous vegetarians

And, of course, no one motivates us, ordinary people, like celebrities. Among the stars there are a lot of those who are vegetarians and promote this lifestyle. Look at them to become as beautiful, slim, healthy as they are.

Jared Leto, Richard Gere, Brad Pitt, Alec Baldwin, Leonardo DiCaprio, Jim Carrey are Hollywood actors.
Nemcova Petra is a Czech model.
Ginnifer Goodwin, Olivia Wilde, Drew Barrymore, Uma Thurman, Jessica Simpson, Pamela Anderson, Natalie Portman, Demi Moore - actresses.
Mike Tyson is a boxer.
Ozzy Osbourne - singer.
Ivan Poddubny is an athlete.
Leo Tolstoy - writer.
Anastasia Volochkova - ballerina.
Valeria Gai Germanika is a film director.
Paul McCartney is a rock star.
Henry Ford is an inventor.
Thomas Edison - inventor.
Leonardo da Vinci - Italian painter.
Bruce Lee is a master of martial arts.
Albert Einstein - physicist.
Olga Shelest is a TV presenter.
Nadezhda Babkina, Laima Vaikule - singers.
Mikhail Zadornov - satirist.

Are there any of your favorites among them? Examples of stars who adhere to this food system are very inspiring to join them.

Understand: why?

If you are just starting to become a vegetarian, you should clearly understand the reasons for this responsible act. It’s just that people don’t change their lifestyle so radically. Some certain factors should motivate and inspire to go further, not stop there, and overcome all the difficulties along the way. We will help you realize what exactly motivates you in this case. Just choose what applies to you.

Possible reasons for switching to vegetarianism:

Medical: To reduce the risk of certain life-threatening diseases.
Moral: to absolve oneself of responsibility for the wanton mass killing of animals.
Religious: If you have adopted a faith that prohibits eating meat.
Environmental: to minimize the harm that meat production causes to the environment.
Economic: to save on products.

Note that there is no reason here that is about losing weight. If you need to lose weight (and only), it’s enough to simply choose one, which is limited in time and does not involve a fundamental change in lifestyle. So start by properly identifying the reason why you want to become a follower of this system.

Decide on an option

There are several options for vegetarianism. They are determined by a number of products that they either consume or not. This is a very important question, so it is advisable to solve it too, just when you begin to take this path.

A convenient table will allow you to figure out which direction you are closer to. Here you can see that it all comes down to eggs and dairy products. You can live not only without meat, but also without them - you will become a real vegan.

In addition to these main directions, there are several other branches of vegetarianism, which are also better to learn about in advance so as not to feel like an amateur:

Raw foodists are those who prefer raw plant foods that are not subject to any processing (and this applies not only to fire, but also to salting, fermentation, pickling, etc.
Fruitarians are those who eat fresh plant fruits: fruits, berries, nuts, seeds.

So start your vegetarianism journey by determining which camp you fall into.

Helpful tips will help you get started on the right path to your new lifestyle. Remember that nutrition is the main, but not the only aspect of this worldview. Therefore, you will have to pay a lot of attention to other points:

Get a medical examination to find out if you have any contraindications for following a vegetarian diet. Consult with your attending physicians.
Read books and watch films about vegetarianism every day.
Find like-minded people - both experienced (they will help you) and beginners (you will support each other).
Talk to your family and friends: how will they meet your desire to change their life? Be prepared for the fact that not everyone will share your beliefs. Someone will laugh (and not always kindly), someone will twirl their finger at their temple, and someone will completely refuse to communicate with you.
If you still don't have a hobby, start looking for one. Firstly, in this way you will fill your free time, in which you would previously have sat and devoured something tasty and forbidden with both cheeks. This will distract you from the hunger that will accompany you in the first weeks of giving up meat. Secondly, it will give you a good mood, which may be spoiled at the initial stage due to such significant changes in life.
Look for small joys, do what you want and what you enjoy most - this will help you overcome the 21 day barrier.
Yes, exactly 21 days you will begin to join vegetarianism, because during this period (scientifically proven) a person develops a persistent habit. It will be easier later.

The main advice is not to grab everything at once, do everything gradually. You can’t wake up on Monday morning and immediately start living in a completely new way, forgetting about all your old habits. So there is a risk of breaking down, because the turn will be too sharp both physically and morally. Once you have worked out one rule, move on to another. This is the only way you will succeed in this endeavor.

Nutrition

Finally, one of the most important aspects of vegetarianism is nutrition. If you are just starting to learn the basics, at first you should create a diet with those who know a lot about it. If this is not possible, you will learn from your own mistakes. But again, everything here needs to be done step by step.

Step #1. Follow the basic principles of a vegetarian diet

The transition should be gradual. A sudden refusal of familiar foods most often leads to a breakdown.
The amount of meat dishes in the diet should be reduced slowly: from today we gave up burgers, from tomorrow - from cutlets, etc. Each of them should be replaced with fruit or vegetable.
Cook only recipes that you like. Don't force yourself to eat something that makes you sick.
The diet should be very varied.
Since plant foods do not satiate for a long time, meals will be fractional: have time to snack 5-6 times a day.
Legumes and nuts as sources of protein should be included in the diet daily.
The basis of the diet is fruits, vegetables, soybeans, baked goods made from wholemeal flour, mushrooms, cereals, kelp, unpolished rice.
The lack of taste sensations can be compensated for by aromatic herbs, herbs and spices.

Start switching to vegetarianism in the summer, when markets and stores are full of fresh fruits and vegetables, the prices of which are even reduced due to seasonality.

Quantitative component of the diet:

25% - leafy vegetables for salads;
25% - root and green vegetables that can be cooked over an open fire;
25% - fruits (summer) and dried fruits (winter);
10% - vegetable proteins: nuts, legumes, dairy products, eggs;
10% - carbohydrates: sugar, bread, cereals;
5% - fats: vegetable oils, margarine.

Step #2. Create a sample menu

Menu for the week:

Step #3. Select recipes for the first time

Start by finding the most delicious and simple recipes for yourself that you can use to prepare dishes that fit into the vegetarian system. We bring to your attention some of them.

Breakfast: oatmeal in orange juice.

Steam oatmeal. Mash a medium-sized ripe banana. Place the porridge directly on it and pour fresh orange juice over it.

Lunch: apple and carrot dessert

Peel and core 2 medium-sized apples. Beat in a blender (or pass through a fine grater). Peel 1, also chop in the same way. Mix them. Add one of the sweeteners: it could be maple syrup, agave nectar or honey.

Lunch: Afghani soup

Soak 200 g of lentils in water for 10 minutes. Finely chop 2 medium-sized potatoes, 2 bell peppers. Chop 1 leek. Boil the lentils until half cooked, add vegetables, 30 ml of olive oil. Before serving, garnish with chopped herbs or parsley.

Afternoon snack: cheesecakes with banana

Grind 100 grams of pressed cottage cheese with 30 ml of fat sour cream until smooth. If the cottage cheese is grainy, it is better to use a blender. Mash a medium-sized banana with a fork or coarsely grate it. Mix both masses, add 50 grams of whole grain flour, beat it all thoroughly. Form cheesecakes, sprinkle them with semolina, fry or bake. Serve cooled with sour cream.

Dinner: broccoli stewed with vegetables

Divide 500 grams of cabbage into inflorescences and boil over medium heat for 10 minutes. Cut the onion into rings, fry in olive oil until yellowish. Add 2 sliced tomatoes and a crushed garlic clove to the pan. After 10 minutes, add cooked broccoli to the vegetables. Close the lid. Simmer for 20 minutes. Before serving, garnish with chopped dill or parsley.

Now you may think that there is too much information, but in fact this is just the tip of the iceberg called vegetarianism. You are just beginning your journey - and you have yet to plunge into this vast, unique world. You will face a lot of difficulties and criticism from others. The main thing is to understand that you really need it.

If you strictly pursue your goal, you will achieve everything. If you are driven by ordinary curiosity, or the desire to be like everyone else (this is in fashion now), or an insane desire to lose weight, you are unlikely to stay here for long. In any case, we wish you success!

Statistics show that every year more and more people in different countries are gradually switching to a vegetarian diet, trying to start practicing it constantly. Many people choose to practice this diet because of its benefits to the body, as well as ethical considerations. Nutritionists from different countries support such aspirations and claim that can significantly improve a person's quality of life. But only on condition that he understands how to properly become a vegetarian without harm to health.

To become a vegetarian or vegetarian, you must first of all become more familiar with the features of this food system, receiving verified and reasoned information about all the pros and cons of this method of nutrition. This article will talk about what it is vegetarianism , where to start and how to correctly, gradually switch to this nutrition system.

Varieties

Vegetarians are usually called those who do not eat meat and fish. However, there are several varieties of this power system.

Ovo-vegetarians consume eggs.
Lacto-vegetarians include dairy products in their diet.
Lacto-ovo vegetarians consume both milk and eggs.
Pesco-vegetarians eat fish and seafood.
Pollo-vegetarians consume chicken but exclude red meat.
Vegans eat only plant-based foods.
Raw foodists can only include plant foods that are not thermally processed in their diet.

Pros and cons of vegetarianism

When discussing the features of a vegetarian diet, you should pay attention to both its obvious advantages and the disadvantages that it has.

pros

Among vegetarian people, there are very few people who suffer from heart and vascular diseases and hypertension. It is extremely rare for vegetarians to be diagnosed with uric acid diathesis; they also rarely develop stones in the kidneys, as well as in the gall bladder. Finally, there are a lot of long-livers among vegetarians.

Fruits and vegetables, which dominate the diet of vegetarians, contain many vitamins and minerals. Their high content in the body has a positive effect on. Also, plant foods contain a lot phytoncides , which suppress the processes of decay in the intestines and generally have a beneficial effect on the digestive system. Plant foods help remove excess food from the body; its consumption prevents the development of oncological processes.

Another positive factor that is relevant for those who are interested in how to become a vegetarian is the presence of dietary fiber and plant proteins in such food. Fiber, which is rich in plant-based foods, is very important for maintaining an optimal balance of intestinal microflora.

Vegetarians do not lack vitamin A, which is important for normal immunity and active synthesis in the body. This substance helps maintain youthful skin and the body as a whole.

Valuable unsaturated fatty acids Nuts, which are an important component of this diet, help lower cholesterol and improve heart health.

Vegetarians, as a rule, are more conscious not only of nutrition, but also of their lifestyle in general. Their diet includes fewer foods with harmful additives, excess cholesterol, and they rarely smoke or drink alcohol.

Minuses

First of all, giving up meat dishes can have a negative impact on the body due to the development iron deficiency anemia . After all, iron is best absorbed from animal products. Of course, you can also get this microelement from plant foods - nuts, legumes, buckwheat, mushrooms, juices, soy. But still, iron deficiency is often diagnosed in vegetarians. Iron deficiency is especially bad for women with iron deficiency, pregnant women, and women planning to give birth to a child.

Another important drawback is the body’s lack of protein. Vegetable protein is absorbed by the body much worse. Eventually goes down immunity , the reproductive system functions worse, endocrine disruptions and circulatory disorders are noted.

If fish is completely excluded from the diet, a person does not receive enough protein, which is well absorbed by the body, as well as important polyunsaturated fatty acids necessary for the normal functioning of blood vessels and the heart, for the prevention of hypertension, etc.

People who consume exclusively plant foods, as a rule, lack other elements important for the body - a number of vitamins, copper, selenium, zinc, calcium.

Despite the fact that a vegetarian diet promotes slimness, this does not mean that after switching to such a food system you cannot gain extra pounds. By consuming high-calorie foods - honey, sweets, nuts - a person can gain weight very quickly.

Another disadvantage of vegetarianism that people planning to switch to such a system should take into account is that a proper vegetarian diet menu requires quite significant financial investments. To ensure a varied diet, especially in the cold season, you will have to spend significant amounts of money. In addition, it is more difficult to get enough of plant foods, so you have to buy such products in larger quantities.

A completely natural question for those who have switched to vegetarianism is where to get protein, which the body cannot do without. In fact, replacing animal proteins is quite possible. After all, in the vegetarian menu there are numerous sources of protein, from where the body can get the amount it needs. proteins .

Protein is important for many reasons. First of all, it is a source of essential acids that are important for the functioning of the body. In addition, protein helps restore muscles and allows a person to feel full faster. Vegetarians should pay attention to the following foods that contain a lot of protein:

Soy products, particularly soy milk - one glass of this product contains approximately 8 g of protein. It is also recommended to consume tofu, which is essentially a versatile food.
Quinoa is a source of complete protein with everything the body needs. This cereal is nutritious and very healthy.
Peas, white beans, beans - help reduce cholesterol and saturate the body with vegetable proteins.
Lentils are a source of folic acid.
Nuts and nut butters are a source of protein and healthy monounsaturated fats.
Black beans are high in protein and fiber.
Broccoli is low in calories and relatively high in fiber and protein.

All of these foods should be combined with other vegetarian foods.

Vitamins for vegetarians

Although vegetarians eat large amounts of plant foods, one important dietary deficiency is a lack of certain vitamins. After all, the set of vitamins contained in animal and plant foods is really different. However, speaking about what vitamins vegetarians lack, it should be noted that this problem is more pressing for vegans, since people who consume eggs and milk significantly reduce the likelihood of vitamin D.

A properly selected complex of vitamins and minerals will help vegans avoid this problem. It would not be amiss to periodically take such complexes for those who have given up only consuming meat and fish. They are recommended to be taken during periods when the likelihood of vitamin deficiency increases for everyone, that is, in spring and late autumn. Also, vitamin complexes will be needed for those who have suffered an illness and are restoring the body. However, in such cases, it is very important to consult a doctor so that he can help you choose the optimal remedy. Indeed, in some cases, the “emphasis” needs to be placed on restoring the deficiency of certain vitamins and minerals.

Most often, vegetarians and vegans need to replenish their supply of the following substances:

– its sources are mainly animal products. Of these, vegetarians may have access to milk, cottage cheese, cheese, egg yolk, green vegetables, and some berries. A lack of this vitamin leads to visual impairment, deterioration of the skin, slower bone growth, and an increased risk of inflammatory processes.
– fish oil is rich in this vitamin, as well as yogurt, sour cream, egg yolks, orange juice, and mushrooms. Its deficiency leads to slow growth in children, hypertension, muscle cramps, weakness, and joint pain.
– this “animal vitamin” is mainly found in meat and fish, but it is also found in yogurt, sour cream, yolk, and cheese.

That is, if vitamins A and D are also found in certain plant foods, then vegetarians will have to make up for the deficiency. After all, its deficiency can lead to weakness, fatigue, deterioration of cognitive abilities, and disruption of the water-alkaline balance. Problems with the nervous system also appear, and in women, with the menstrual cycle.

Therefore, vegetarians are recommended to consume foods rich in this vitamin at least twice a day. Vegans should take vitamin B12 , included in the required quantities in complex multivitamin products. In this case, it is necessary to periodically conduct laboratory tests to determine the content of this vitamin in the body.

In addition, vegans' bodies often require additional calcium, iron and other microelements. Sources calcium for vegetarians, these are, first of all, dairy products, as well as tofu, soy milk, legumes, and fresh juices. It is also important to take into account that if there is a lack vitamin D Calcium is absorbed worse. Calcium is important for regulating cell growth, oxygen transport, and is part of a number of enzymes and proteins. Therefore, vegetarians are advised to consume two servings of dairy products daily, and vegans are advised to include calcium-containing plant foods in their menu.

Iron important for oxygen transport. Its deficiency leads to deterioration of immunity and fatigue. Sources of iron for vegetarians are shellfish, tuna, oysters. Vegans are advised to consume more beans, lentils, oatmeal, tofu, and whole grains, but plant foods contain much less iron than animal foods. To increase its absorption, it is recommended to include more foods with vitamin C, nuts and legumes in the menu. But in any case, iron levels need to be periodically monitored in the laboratory.

Essential amino acids are also very important. They are not produced in the body, so they must come from food. Their main source is animal proteins. Among plant products, they are found in soybeans, buckwheat, legumes, and grains. Modern nutritionists believe that a complete plant-based diet can provide the body with essential amino acids.

So, having familiarized yourself with the theory, you can gradually move on to practice. Before you switch to vegetarian food, you should decide on the type of vegetarianism, and also consider important tips to feel good when you start practicing it.

You should, first of all, listen to the recommendations of nutritionists, who say that with additional intake of vitamins and minerals, vegetarianism is an excellent prevention of a number of dangerous diseases. To properly switch to such a diet, you need to take multivitamins that contain large amounts of B12 and D.

However, the best option, according to experts, is a not too strict vegetarian diet, in which a person consumes milk and eggs in sufficient quantities. Doctors even recommend this type of vegetarianism for older people.

The first step towards vegetarianism should be to study a variety of information about the characteristics and experiences of vegetarianism. A person must clearly understand what he is doing and why he is doing it.

Before you start switching to a different nutrition system, you definitely need to study your own body. For this purpose, it is necessary to visit a doctor and undergo an examination, taking blood tests to determine a number of vitamins and microelements in it.

If a person is sure that he is ready to switch to such a food system, he should, first of all, talk about it with his loved ones. There is no need to be categorical, simply declaring: “I want and will.” It is important to explain your beliefs, tell why it is important to you, giving reasonable and reasoned arguments. A good “backdrop” for such a conversation could be a prepared vegetarian dish that will prove to loved ones that vegetarian food is delicious.

You cannot act quickly and the very next day tell everyone: “I have become a vegetarian.” Nutritionists recommend that you never take sudden steps, but move forward gradually, slowly changing your eating habits.

Meat consumption should be stopped gradually. First, you need to eliminate red meat from your diet. After a week, give up pork, and after another week, give up chicken. Lastly, fish and seafood are excluded from the menu. If a breakdown occurs, there is no need to despair, because most often people move towards giving up meat slowly and gradually. But if you manage to refrain from eating meat for at least a few days, then a person gets used to it, and he no longer craves meat.

Most often, the transition to vegetarianism takes several months. Then everything happens smoothly and without stress. However, some people manage to switch to a new diet almost in one day, and feel good about it.

Since the body will not receive enough calories due to the transition to plant foods, you need to tune in to the fact that now you will want to eat more often. Therefore, the breaks between meals should be shorter.

For people who have certain chronic diseases, it is important to take this into account when organizing meals. Sometimes the body may not have enough coarse, thermally unprocessed plant food to digest.

It is important to learn how to combine foods correctly so that during the transition to a new type of diet, the digestive system copes without failure. In addition, you should have a clear understanding of what beneficial substances are contained in different products in order to be able to create the most competent and balanced menu.

It is equally important to learn how to cook a variety of dishes. After all, in fact, there are a great many vegetarian recipes, and their use can significantly diversify your diet. It is also worth “scouting” places outside the home where you can buy vegetarian food or snack on such dishes.

You should not replace those foods that have disappeared from your diet with sweets and delicacies. Many people, when switching to vegetarianism, make the mistake of dramatically increasing the amount of sugar in the menu. Such a diet can hardly be called healthy. Nutritionists recommend replacing sugar with honey and eating it in moderation - no more than two spoons per day.

Proper nutrition for vegetarians involves the consumption of properly thermally processed foods. A vegetarian diet should not include a large number of fried foods. This cooking method should under no circumstances be the main one. The principles of proper vegetarian nutrition should be as follows: the healthiest foods are baked and boiled. By adhering to this principle, it will be possible to organize the most balanced and proper nutrition.

Those who practice active sports need to consume more protein plant foods and improve their diet as a whole. Special sports nutrition is also recommended - vegetarian supplements containing beneficial substances for athletes. You can watch a video that explains the features of organizing such a diet.

Having switched to a new food system, you should not try to convince everyone around you of the correctness of this action, and, even more so, convince them to follow the same example. Vegetarians should respect different points of view and not take a one-sided view of other people's diets and lifestyles.

It is important not to reproach yourself if something didn’t work out the first time. If a person makes a mistake, this does not mean that one should not start trying to change the way they eat again.

Finally, nutritionists advise learning to enjoy a vegetarian diet - this will guarantee that a person will willingly begin to practice a new diet.

Nutrition after switching to a vegetarian diet

In the modern world there is a large amount of vegetarian food, both semi-finished and fully prepared, which can be found in supermarkets. The products are easy to purchase at markets and grow yourself. But in order for this food system not to seem boring, it is worth diversifying the menu by choosing interesting recipes for breakfast, lunch and dinner.

Soy products can help replace meat. In modern industry, soybeans are used to make a lot of products that can significantly diversify the menu.
Gradually, the menu needs to include those products that previously seemed exotic. These are, first of all, a variety of fruits: pomelo, papaya, carom, etc.
Cereals in the diet should also be varied. Interesting and very tasty dishes can be prepared from millet, barley, quinoa, alfalfa, etc.

How to create an optimal diet?

To improve digestion and increase the absorption of microelements into the body, you should drink a glass of warm water in the morning, adding a little lemon juice to it. This drink can be consumed before every meal.
Legumes are not recommended for breakfast, as they significantly overload the body. But buckwheat and oatmeal with dried fruits for breakfast are quite suitable. You can add flaxseed oil to such porridges.
Vegetarians are advised to eat fruit for breakfast. In summer they should be fresh, and in winter you can periodically eat dried fruits for breakfast. It is worth paying attention to recipes for dishes with them.
Lacto-vegetarians can eat yogurt, drink milk or fermented baked milk in the morning. It is recommended to drink milk warm; you can add cinnamon to it.
Sweets are also better included in the breakfast menu. These can be honey-nut candies, dried fruits, dark chocolate.
It is recommended to regularly prepare smoothies and cocktails for breakfast from various vegetables, berries, and fruits.

Carrot and orange smoothie

You will need 200 g of fresh carrot and orange juice, 4 peaches, 2 tbsp. l. flax seeds, 1 tbsp. l. grated ginger root. All components must be blended in a blender until the mass becomes homogeneous.

Pumpkin smoothie

You will need 200 g pumpkin pulp, 100 g apples, 2 tbsp. l. honey, a pinch of cinnamon. Pre-clean all components, mix and grind in a blender until smooth. Can be diluted with water if the mixture is too thick. Cool in the refrigerator.

Banana and strawberry smoothie

You will need 6 large strawberries, two bananas, 200 ml orange juice, 1 tbsp. l. flax seeds. The products must be cleaned and mixed in a blender to obtain a homogeneous mass.

Dinner

Soups made from peas, beans, lentils, as well as mushroom and pureed vegetable soup are suitable as a first course.

As a side dish, you can prepare potato dishes - mashed potatoes, baked potatoes, a variety of water porridges. Vegetable dishes are an indispensable component of a vegetarian's lunch. You can cook vegetable cutlets with semolina or starch. In second courses you need to use different vegetable oils - flaxseed, olive, sunflower.

Dinner

For dinner, it is recommended to prepare dishes from chickpeas, peas with the addition of stewed onions and herbs. There are also numerous recipes for casseroles with dried fruits, nuts, berries and fruits. Pies with a variety of fillings are also suitable. In the evening, it is recommended to eat more vegetables, except potatoes.

conclusions

Thus, anyone who is conscious of their own health and approaches such changes correctly can be a vegetarian. It is important to prepare thoroughly theoretically and act gradually. Then the transition to a vegetarian diet will be as gentle and uncomplicated as possible.

Every person, having embarked on the path of self-knowledge and a healthy lifestyle, is faced with the fact that the former way of eating no longer suits him at this stage of development, after which he turns to the idea of vegetarianism. And here, as a rule, the question arises: where to start vegetarianism. Everyone has their own path: some abruptly stop consuming animal food, others need time and gradual cessation due to an ingrained habit of certain tastes. We would like to offer you some tips that will help you be more confident when switching to a vegetarian diet.

Be clear about your motive. Remind yourself of the reason why you decided to give up eating meat and become a vegetarian. This is the foundation that will always support you. And if a cunning mind begins to lead you away from your decision, then remember why you started this path.
Focus not on what you give up, but on what you gain. Don't cling to the thought of what you have to give up, but write a list of those products that will come into your life. Just look at the variety of vegetables, fruits, nuts, and grains!
"Vegetarian" doesn't always mean "healthy". Do not be misled: “everything that is vegetarian is a priori healthy.” Be sure to read the ingredients on store-bought foods.
Don't create false restrictions for yourself. Some people, at first, having made a choice towards vegetarian food, begin to refuse to meet with friends in cafes. This happens due to the belief that there will be nothing to order and the meeting will not be so joyful. However, nowadays almost every establishment is ready to offer a vegetarian option for any item on the menu, don’t hesitate to ask.
Balance your diet. Make sure you get all the necessary substances. Include fruits and vegetables in all colors, whole grains, whole grains (brown rice or quinoa), healthy fats (olive oil and nuts), proteins (tofu), legumes (lentils). And foods such as beans, spinach, chickpeas, raisins, and buckwheat will help enrich your diet with iron.
Try to eat seasonal foods. Naturally ripened vegetables and fruits will bring maximum benefit to your body, filling it with essential minerals and vitamins. In addition, seasonal products have a natural taste, unlike those vegetables and fruits that have been ripened under the influence of any artificial stimulants. Pay attention to the seasonal calendar of vegetables and fruits to find out which products are typical for a particular time period.
Don't forget about serving size. When switching to plant-based foods at first, if your diet is not yet completely balanced, it may seem that you are not getting enough, and here it is necessary to avoid overeating. Remember that this is not your last meal! Love the lightness and feel how grateful your body is and how it does not waste energy on the process of digesting heavy foods.
Be interested. In our age of high technology, there are no obstacles or barriers to finding the necessary information. If you enter the query “vegetarianism” into a search engine, about 2 million links will appear. Read books, read research, watch documentaries - real people and their stories often provide even more insight than dry theory.
Ask for advice. It is often difficult to understand all the information regarding vegetarianism. Ask questions to specialists and people who have been leading a vegetarian lifestyle for many years, be interested in the experiences of others - there are many answers there. In addition, it is much easier to develop among like-minded people.
Experiment in the kitchen. By switching to a vegetarian diet, a person gains an understanding of how varied dishes can be created. Buy yourself a new cookbook, such as Vedic Cooking, which will not only introduce you to a variety of delicious dishes, but also introduce you to an ancient philosophical tradition.

To protect yourself from various oddities, let’s consider common mistakes that may occur at first when changing the type of food.

Eating refined carbohydrates . Such “empty” carbohydrates are found in white flour and sugar. Some people, having given up meat products, switch to vegetarian baked goods, cookies, and sugar-containing juices, consuming this only because of the fact that they do not contain meat. But such carbohydrates do not bring any benefit to the body, but, on the contrary, have a negative effect - an increase in blood sugar levels. Giving up meat food should be another step in your development, and not give rise to new misconceptions. Be conscious when choosing products.
Lack of healthy fats in the diet . The mistake is that when switching to a vegetarian diet, people do not take into account the body's need for a varied diet that would provide the body with all the necessary elements. Determine whether your diet contains healthy vegetable fats, which can be found in foods such as nuts, avocados, vegetable oils, and seeds. Unsaturated fats improve the condition of skin and hair, and have a beneficial effect on the heart and blood vessels. They dissolve and remove cholesterol deposits that form on the walls of blood vessels.
Neglecting foods containing protein . Make sure that your diet contains a sufficient amount of foods containing protein, which is the main building material for our body. Tofu, legumes, grains and nuts should appear on your table.

If you are just starting your transition to a vegetarian diet, take note of a few simple but delicious recipes.

Basmati rice with carrots

Ingredients:

1 cup Basmati rice
2 glasses of water
¼ cup boiled chickpeas
1 tablespoon vegetable oil
1 teaspoon grated ginger root
¾ cup grated carrots
Salt, curry, ground pepper or other spices to taste

1. Pour water over the rice and cook after boiling for 20 minutes over medium heat.

2. While the rice is cooking, heat a frying pan with a spoonful of oil. Fry the carrots. Reduce heat and add ginger and spices. Let it simmer under the lid, the carrots should become soft, add the chickpeas.

3. Add the cooked rice to the total mass and let it simmer for 5 minutes.

baked beans

Ingredients:

250 g red beans
1 potato
1 tbsp. l. vegetable oil
250 g fresh tomatoes (you can use tomato paste)
2 grated carrots
200 ml water/vegetable broth
Salt and spices to taste

1. Boil the beans.

2.Heat a frying pan with a spoonful of oil and fry the carrots. Add tomatoes, simmer for 5 minutes.

3.Add boiled beans, diced potatoes, tomatoes to the pan, pour 200 ml of water/vegetable broth. Season and salt to taste. And let it simmer for another 5-7 minutes.

4. Preheat the oven to 175 degrees. We put our mixture into the mold and bake for 25-30 minutes.

Flax seed dessert

Ingredients:

0.5 cups flax seeds
1 glass of water
1 banana
Fresh or frozen berries to taste
1 tsp. honey

1.Pour flax seeds with water and leave for 3 hours.

2.Beat the soaked seeds, banana, berries and a spoonful of honey in a blender. Dessert is ready.

We wish you success and happiness on your journey!

Vegetarianism is a way of life that follows certain rules. There is a vegetarian diet, which is practiced for a certain time, it helps to cleanse the body and normalize weight.

The reasons why a person turns to vegetarianism are ethical or religious. Vegetarians are people who completely abstain from consuming animal products. They promote healthy plant-based eating.

The doctrine is based on the following principles:

There are thousands of plants in nature that are edible. Most people get their nutrients from animal foods, so they don't need this variety. Vegetarians use the gifts of nature to their maximum benefit.
The body must receive the “right” fats; they are found in large quantities in nuts, olives, and avocados. The diet of vegetarians is balanced and contains all the necessary substances. Despite the high calorie content of foods, a person does not gain weight; when combined with vegetables, food quickly fills you up.
Fresh food is used for food. Proponents of the doctrine minimize thermal processing of food and do not store ready-made meals in the refrigerator. Many adhere to a raw food diet and eat raw foods.
Plant foods are rich in fiber, it cleanses the body of harmful substances, rejuvenates, and increases energy. The first days of giving up animal foods in favor of plant foods bring results, a person becomes calm and feels a surge of strength.
An important principle of vegetarianism is the use of fresh and ripe fruits for food. Unripe and stale foods cause harm on a physical and energetic level. Stale food is useless and dangerous to the body. As a result, a person’s instincts become sharper, and he intuitively searches for good food.
Vegetarian food is rich in vitamins and minerals and is completely processed. Plant foods do not cause putrefactive processes in the intestines, so gastrointestinal diseases are minimized.
Drink plenty of fluids. Most adherents of vegetarianism refuse tea and coffee, preferring clean water. Its use is mandatory, despite the large number of vegetables and fruits in the diet that contain water.
Fruits occupy a special place; their consumption is considered a separate meal. The use of fruits as desserts is not recommended. Smoothies are popular because they start digestive processes in the body in the morning and fill it with energy throughout the day.
Food should be warm. Vegetarians try not to eat hot or cold food. Even in winter, when vegetables are stored in the refrigerator, prepared salads must sit to reach room temperature.
The main principle of the teaching is always a good mood!

Vegetarianism as a weight loss system receives flattering reviews. It should be remembered that animal food must be replaced with plant food containing similar beneficial substances.

Physical and psychological discomfort should not be allowed when switching to the system; the meal schedule should be normal.

Those who want to lose weight should not get carried away with confectionery products that are allowed for consumption. Maintaining the basic principles that form the basis of vegetarianism will allow you to get a decent result.

Benefits and harms

Like any other food system, vegetarianism has its pros and cons. This topic has been actively discussed by the world community over the past decades. Some prove its benefits, others point to negative effects. The parties to the discussion have not yet reached a consensus, so a person is free to determine for himself which side he will take in this dispute.

The benefits of vegetarianism for the body are obvious; studies have shown:

People who support a plant-based diet are less likely to suffer from gastrointestinal diseases, are not susceptible to gall bladder problems, and have a healthy stomach and pancreas;
Eating plant-based foods involves minimizing salt intake, which reduces the load on blood vessels and kidneys. Plants are rich in potassium and magnesium, which regulate the body’s water balance, maintaining normal blood pressure;
Excluding animal foods from the diet leads to the fact that the intestines are cleansed of harmful substances. And a clean intestine, as you know, is the key to health!

Opponents of the system, in turn, provide undeniable arguments against vegetarianism:

It has been proven that the main nutritional problem is a lack of vitamin B12 in the body, which leads to nervous disorders and blood diseases;
Lack of microelements negatively affects life; zinc, calcium, and iron cannot be obtained from plant foods;
The absence of foods rich in riboflavin in the diet leads to malaise, dizziness, and weakness.

Opponents of vegetarianism argue that the human digestive organs are not adapted to absorb large amounts of food of plant origin. But animal food is digested well. Meat products are digested due to the production of hydrochloric acid by the stomach, which eliminates the possibility of putrefactive processes.

How to “bypass” the disadvantages

In order for the body to receive vitamins and microelements in sufficient quantities, nutrition should be properly organized. A person definitely needs protein. Champignons and tofu, lentils and onions, and olives are rich in protein. These products should form the basis of a vegetarian diet.

A strong craving for meat is caused by a lack of iron. It can be replenished with foods rich in this element. The problem is that iron from plant foods is less readily absorbed by the human body. Vitamin C comes to the rescue, helping with the absorption of iron. To avoid potassium and iodized salt deficiency, include seaweed and tomatoes in your diet.

When considering opinions for and against vegetarianism, one cannot ignore psychological aspects. The problem for a beginning vegetarian is frequent breakdowns. There is no need to worry too much; you should analyze your condition after eating meat. A well-designed menu will help you avoid temptation.

Main types

Classic supporters of the system suggest a complete abstinence from eating meat. Several types of teaching can be distinguished.

Vegan vegetarians

Veganism is a classic type of vegetarianism, a strict refusal of foods of animal origin, including dairy products, seafood, eggs, and honey. Prohibitions apply to the wearing of fur and leather products, the use of medicines and preparations containing substances of animal origin.

Supporters of lacto-vegetarianism allow the consumption of animal products, provided that they were not obtained through violent means.

Lacto-ovo vegetarianism

This variety is popular among beginner vegetarians who want to lose weight using this system. Eating eggs, milk and its derivatives, and honey is allowed.

Ovo-vegetarianism

In addition to products of plant origin, honey and eggs are allowed in the diet. But dairy products are completely prohibited, as are meat and fish.

Other varieties

The following food systems exist, which are equivalent to vegetarianism:

Pollotarianism - animal meat is prohibited, but poultry and fish are allowed;
Flexitarianism - the diet mainly consists of plant foods, but occasionally you can eat fish and even meat.

Supporters of classical vegetarianism do not agree with the attribution of these varieties to their movement.

Main products included in the menu

The mechanical exclusion of meat and animal products from the human diet does not indicate a transition to vegetarianism. It is necessary to correctly create a diet so that the body receives all nutrients from plant foods. A balanced and varied diet will be beneficial.

Products required to be included in the menu are as follows:

Protein sources: eggs, milk. For classic vegetarians, these products are unacceptable. You can substitute soy, but it is important to remember that the amount of protein in pure soy and its derivatives varies. You can find soy containing GMOs, which causes irreparable harm to health. To receive omega-3 fatty acids into the body, the diet must contain flaxseed, walnuts, and oils - flaxseed, rapeseed, soybean, hemp.
The sun provides vitamin D to humans. If there is a deficiency of the substance in the body, it is recommended to take it in the form of supplements.
Vegetarians get vitamin B12 from seaweed, eggs and cheeses, cereals and soy milk. The diet should include citrus fruits and dark chocolate.

It is recommended to prepare vegetable soups and salads. For people leading an active lifestyle and playing sports, it is advisable to consume isolated soy protein; it supplies the body with calcium, iron and vitamins.

How to become a vegetarian

Most people turn to vegetarianism to improve their health. Before you start supporting this food system, you should familiarize yourself with the basic principles of vegetarianism and communicate with like-minded people. You can read books on this topic and ask for recipes.

It is not advisable to suddenly quit meat-eating. First, you should stop eating red meat, leaving poultry and fish in your diet. During this period, cleansing will already begin. Over time, you can completely give up meat. It is important that the body follows this decision. The gastrointestinal tract adapts to new rules, adapts to plant foods.

Gradualism will lead to the fact that vegetarianism will become part of a new life. People who abruptly stop eating meat often experience breakdowns. A more painless transition to vegetarianism occurs in people who make a decision for ideological reasons.

An easy transition will ensure that the basic principles of proper nutrition are maintained. The most important thing is to decide why a person needs this. Only strong and effective motivation will allow you to get a decent result. At the same time, do not forget to listen to your own body, which is endowed with natural wisdom to understand what it needs.

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