Vegetarian Diet Information
Having a healthy body with a proportional weight is a blessing for many people. A healthy body can support you to do your activity freely. Besides, you will be more confident since you get a proportional body. You may think that achieving this condition is difficult. However, we will provide you enough information about how to get a healthy body with proportional weight.
Well, there are many things that you can do for having a healthy body. One of them is by becoming vegetarian. What is vegetarian? We suppose that vegetarians are the people who don’t eat any slaughter’s product including meat, chicken, and fish. However, vegetarians need to avoid some kinds of food such as insects, gelatine, fat from animals, and others. So, if you want to be a full vegetarian, you have to avoid those kinds of food.
What kinds of food can be eaten by vegetarians? We suggest you consume more vegetables and fruits. You may also eat grains, pulses, nuts, and seeds. Dairy products and honey are allowed for Vegetarians. Well, some vegetarians may eat eggs. But, others cannot eat eggs. It depends on the vegetarian diet that they follow.
Vegetarian Diet Articles about Weight Loss and Dietary Nutrition
Some vegetarians or vegans said that doing the vegetarian diet can help them to lose weight. Is it true? Before answering the answer, it will be better for us to know what are the types of vegetarians. So, we can understand more about vegetarian diets and its effect. Generally, vegetarians can be divided into some types such as Lacto-ovo vegas, lacto vegan, ovo vegan, and vegans. Here is the detailed definition of each type:
- Lacto-ovo vegetarians are the people who can eat eggs and dairy products. However, they are not allowed to eat fish, red meat, and poultry.
- Lacto vegetarians are the people who avoid eating dairy. But, they can eat eggs.
- Ovo vegetarians are the opposite of lacto vegetarians. You are allowed to eat eggs but not dairy.
- Vegans are the people who don’t eat any fish, eggs, dairy, red meat, honey, and poultry.
So, based on the types above, we know that vegetarians consist of many types. Their food is various based on the types of diets. And, you may ask the question, is it true that being vegetarians can help weight loss? Based on the research, it can be concluded that vegetarian diets can help to lose weight. However, it’s not always like that. Why?
As we mentioned previously, most vegetarians don’t eat any slaughtering and animal products. These kinds of food can help to lose weight. However, it will not happen if you consume other kinds of food with high calories. For example, you are becoming vegetarian but still consume cake, candy, chocolate for a large amount. Those kinds of food have high calories so that you will not lose weight. On the contrary, you will gain weight. So, what should we do to lose weight by doing the vegetarian diets?
Well, according to USDA, the vegetarian diet will be effective for weight loss if it follows the rule of balanced nutrition. As we mentioned before that most vegetarians don’t eat animal products that contain a high concentration of protein. They need to replace it by consuming foods that contain a high concentration of protein. We suggest you consume more beans, nuts, or others. In addition, you have to adjust the vegetarian diet to fulfill the needed nutrition for your body. One thing that should be remembered is being vegetarian doesn’t mean that you lack nutrition. It is just another way to adjust the foods based on our needs.
A Healthy Vegetarian Diet Program
Well, before deciding to do the vegetarian diet, we recommend you to know how to fulfill your nutrition during the vegetarian diet. You may need to know what kind of programs are suitable for your condition. So, you will not lack nutrition. We can start with the food that should be eaten during the vegetarian diet programs. The best foods for vegetarian diet programs are shown as follows:
You can eat some leafy green vegetables along with broccoli, and asparagus. You can also eat carrots and tomatoes.
Some fruits that can be eaten during the vegetarian diet programs are oranges, bananas, apples, melons, and others. Those fruits contain a high concentration of Vitamin C and antioxidant
- Nuts and seeds
In order to substitute the animal protein, you can eat some kinds of nuts such as almonds, chestnuts, and walnuts. You can also eat chia and hemp seeds.
You may worry about the concentration of carbohydrates. But, in this case, you can eat some kinds of grains such as oats, barley, and rice.
- Healthy fats
Since you cannot eat animal fats, you can change them by consuming healthy fats such as olive oil and coconut oil. Healthy fats also can be achieved by consuming avocados.
After knowing the best foods for the vegetarian diet program, we suggest some programs that will be suitable for you. Generally, we make the program every week. It means that our program can be done for 1 week and repeated. Here is an example of a vegetarian diet program for one week.
You can have whole-grain cereals for your breakfast. If you want to taste it better, you can add oat milk and berries. Then, you can eat grains, raw veggies, and sauce for your lunch. You may roast the vegetables for a better taste. On the other hand, you can also consume fruit and vegetable smoothies as your evening snack. Meanwhile, you can eat black bean enchiladas for your dinner.
You can eat oats with fresh fruits for your breakfast. Meanwhile, you can eat bread with an avocado topping for your lunch. You can eat the tofu with the spicy peanut lettuce. To increase the taste and nutrition, you can eat carrots, cucumbers, and roasted cauliflower for your dinner.
If you can still eat dairy products, you can have yogurts and combine them with berries for your breakfast. However, if you cannot eat dairy products, you can change them with oat or barley. Then, you can eat hummus and vegetables for your lunch. The snack will be a mixture of fruit and nut trail. Meanwhile, you can eat squash salad and turmeric for your dinner.
The tofu scramble with vegetables and sauce will be a perfect dish for your breakfast. Meanwhile, you can have lentil soup for your lunch. The vegetarian lasagna can be served as your dinner. If you want to eat snacks, you can eat roasted beans.
For your breakfast, you can make a salad of vegetables and fruits with protein powder or nuts. Then, you can have a falafel platter and salad for your lunch. You can eat apples as your evening snack. Meanwhile, you can make a black bean burrito as your dinner.
If you can still eat eggs, you can make a banana pancake with cinnamon or vanilla. It will be delicious food for your breakfast. Meanwhile, you can eat a vegetable burger for your lunch and baked sweet potato. The dinner can be served with vegetarian chili.
You can eat grain waffles, peanut butter, and banana for your breakfast. Then, you can have lentil stuffed peppers for your lunch. You may also eat cashew yogurt for your snack. The dinner can be served with lemon basil pasta, tomatoes, garlic, and white beans.
We consider that you may want to change the menu for the vegetarian diet program weekly. So, you will not be bored eating vegetables every day. Here is another vegetarian diet program for one week:
On your first day, you can have oatmeal with fruit as your breakfast. Then, you can have grilled vegetables along with the roasted sweet potato for your lunch. Meanwhile, you can eat a sandwich with tofu and vegetables for your dinner.
On the second day, you can try another menu that is scrambled eggs for your breakfast. You can add tomatoes and mushrooms to improve the taste. Meanwhile, you can eat tomato soup and vegetables with Zucchini. You can eat basmati rice and chickpea or mushroom curry for your dinner.
You can eat yogurt and berries for your breakfast. On the other hand, you can eat vegetable salad which consists of cucumber, tomatoes, and greenery leaves. You can combine it with lentil soup for your lunch. Meanwhile, the parmesan of eggs and vegetables are suitable for your dinner.
On your fourth day, you can eat a tofu scramble with onions and spinach. You can also add the sauteed peppers to improve the taste. The menu of brown rice, vegetables, and salsa are suitable for your lunch. You can eat avocado as a dessert. Meanwhile, the vegetable salad is suitable for your dinner.
The menu for the fifth day is wheat toast combined with avocado for breakfast. Meanwhile, the suitable menu for lunch is salad and marinated tofu. You can eat the black bean along with the zucchini noodles.
The suitable menu for breakfast is a smoothie that consists of banana, almond milk, and berries. If you like eating avocado, you can eat avocado salad and red lentil vegetables for your lunch. Then, you can have bread with the grilled vegetables for your dinner.
You can eat roasted sweet potato and vegetables for your breakfast. We suggest you eat Tempeh (the fermented soybean) with bell peppers as your lunch. You can eat melon as well. After that, you can eat cauliflower rice with the black bean for your dinner.
Advice on Vegetarian Foods and Free Recipes
We understand that being a vegetarian means you should possess a strong commitment to adjust your daily meal. Being vegetarian should be done as a lifestyle, not just a temporary activity. In this case, we have prepared some advice that can be done by vegetarians so that they continue their healthy lifestyle for such a long time.
- Reducing the amount of meat slowly
The new vegetarian may find difficulty when they stop consuming meat. In this condition, they can start to reduce the amount of meat slowly. For example, they can stop eating red meat but still consume chicken and fish. After several days or weeks, they can stop eating chicken and fish, and so on. This way will be effective to create the behavior as the vegetarian.
- Choosing the food with a high concentration of nutrition
As we mentioned before that being vegetarian means that cutting off the protein source from an animal. Therefore, you have to change it by consuming other foods with complete nutrition including protein. For example, you can consume many products of soybean that possess a high concentration of protein, Vitamin B12, and Vitamin D. So, your body will get enough nutrition. You can also eat leafy greens vegetables that contain iron and calcium. Or else, you can consume more beans, nuts, and seeds to boost the concentration of protein.
- Choosing the suitable diary product and improve the taste of the food
If you choose to consume the dairy products of your vegetarian diet programs, you need to choose the low or nonfat dairy products. So, you can still avoid the fat of animal sources. In addition, if you want to get a better taste in your vegetarian diet food, you can add some seasoning and flavors. For example, the tofu scramble with black pepper is a good combination for your food.
- Preparing the vegetable stock at home
We understand that you may confuse what you eat in a vegetarian diet program is. In this condition, we suggest you prepare vegetable stock, bread, grains, and other food materials. So, you can cook the vegetarian menu easily by combining the available food materials.
We know that cooking a vegetarian menu is difficult for some of you. So, it will be better for you to know how to cook a vegetarian menu easily. We offer a free recipe for carrots salad. The materials that we need are carrots, almonds, raising, and spring onion. You can chop the food materials and mix them in a bowl. For the dressing, you can make the French dressing. The materials are olive oil, vinegar, sugar syrup, salt, pepper, mustard powder, chopped garlic, and chopped onion. All the dressing materials are mix and blend except for the olive oil. While mixing the materials, the olive oil can be poured slowly. After that, mix the French dressing with the carrots salad. It is easy, isn’t it?