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A meatless diet - does it make sense?
Table of Contents
1. Meatless diet, what to consume, fundamental principles
In the most general sense, it entails removing meat from all daily meals. However, there are various types of meatless diet, in which various product groups are restricted. The idea behind the meatless diet is not only about nutritional restrictions, but has its religious, ethical, ecological and health-related bases. The following table displays the types of meatless diet together with the animal products and the products of animal origin that are permissible to consume.2. A vegetarian diet – What to consider so as not to harm oneself
A vegetarian diet can be suitable for all age groups, including pregnant and breastfeeding women, athletes, and the elderly. However, it is of utmost importance that it is well-balanced, varied, and provides an adequate supply of all necessary nutrients. Depending on the type of diet, other nutrients may be problematic. Regardless of the chosen method of nutrition, it is necessary to pay attention to the appropriate energy value of the diet and the correct amounts of protein, iron, calcium, zinc, selenium, iodine, vitamin B12, and D. Sometimes additional supplementation of certain nutrients is required. Additionally, when following a vegetarian diet, it is important to pay attention to the source of the consumed vegetables and fruits, as a high consumption of these products can lead to excessive intake of residues from plant protection products and applied fertilizers.3. Vegetarianism and weight reduction
Vegetarianism is often employed as a method for weight reduction. It is not a type of weight loss diet, but rather a nutritional model. Similar to other methods of reducing unnecessary kilograms, it is crucial to provide all essential nutrients at a negative energy balance. The vegetarian diet is based on the abundance of fruits and vegetables, which is undoubtedly extremely helpful when following a weight loss diet. With a high amount of dietary fiber, the feeling of hunger is suppressed, and it is easier to endure a diet that considers a smaller number of calories. Research indicates that individuals following a vegetarian diet have a lower body weight and a lower BMI (Body Mass Index) compared to those on a traditional diet. The lowest values in some studies were observed in individuals on a vegan diet, which completely eliminates animal products. It is important to consider a change in the nutritional model and approach it responsibly. In such a case, the nutritional model can support weight loss and maintain it at an appropriate level. However, it should be noted that similarly to any change in eating habits, one should not return to old rules that led to excessive fat accumulation.4. Plant-based diet and disease
A plant-based diet is considered to reduce the risk of certain diseases. It has many nutritional benefits, is rich in vitamin C, dietary fiber, potassium, essential unsaturated fatty acids. It limits the intake of cholesterol, saturated fatty acids, and harmful compounds found in processed animal products (e.g. antibiotics and veterinary medicines, nitrosamines). Individuals who follow this dietary model are less likely to suffer from high blood pressure or diabetes. There is also a reduction in problems related to constipation, high cholesterol, obesity. A protective effect of this dietary model on heart disease is observed, as well as a reduced risk of stroke or atherosclerosis. However, it is important to emphasize that proper balancing of the diet is crucial. Incorrect meal composition can increase the risk of malnutrition, diseases related to nutrient deficiencies, menstrual cycle disorders, or diarrhea.5. The vegetarian dietary regimen is a recipe
Just like the traditional diet, the vegetarian dietary regimen should be as diverse as possible. Only through the use of diverse food products can an adequate supply of all necessary nutrients be ensured.6. Assorted palatable mushrooms, possibly containing added sugars or other sweeteners
– fully ripe avocado fruits, – 2 cloves of garlic, – a patch of red onion, – one tablespoon of chopped parsley root, – one tablespoon of lemon juice, – one tablespoon of linseed oil, – seasoning: pepper, salt. Slice open the avocado fruit and place in a bowl. Then add the chopped garlic, onion, parsley root, oil, lemon juice, and seasoning. Mix thoroughly.7. Oatmeal cookies with nuts and cranberries
– a cup of oatmeal, – a handful of chopped nuts, – a handful of dried cranberries, – 2 small bananas. Crush or blend bananas. Mix with remaining ingredients. Place small portions on baking paper-lined baking sheet using a spoon. Bake at 180°C for approximately 15 minutes. The vegetarian diet can be delicious, simple, and healthy. However, it is important to pay attention to the proper quality and balance of meals, which will contribute to maintaining a slim figure and good health.
