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Is this form of diet truly a vegetarian one – is it healthy and will it prove effective during weight loss?
Table of Contents
1. Vegetarian diets - various kinds
The name vegetarianism derives from the Latin words vegetare, vegetabilis, and vegetator, which mean to grow, plant-based, and give life, respectively. In Germany, a vegetarian diet is often referred to as a jar diet. Vegetarians adhere to a philosophy that excludes all products from animal slaughter from their diet. Therefore, vegetarians do not eat meat, fish, seafood, and any other products whose production is associated with the deprivation of vital life. Similar to other elimination diets, vegetarianism also has several types, which are based on the preferences of vegetarians and are divided into several groups, depending on the excluded product groups.2. „Dairy-fruit vegetarianism"
also known as fruit-dairy-honey vegetarianism. Due to the guidelines, this diet is considered to be the least restrictive form of vegetarianism. It excludes the following products from the diet: meat, poultry, fish, seafood. However, it allows the consumption of other animal-derived products such as eggs, milk, dairy products and honey. Although the consumption of dairy products is allowed, this is a controversial topic. In dairy products, there is the enzyme chymosin, which is a by-product of slaughtering cattle. Therefore, lacto-vegetarians should pay particular attention to reading the labels of purchased products. If the packaging contains information about the chymosin content, such products should not be purchased. Due to the wide variety of animal protein in the lacto-vegetarian diet, balancing the diet seems relatively easy.3. Milk-vegetarianism
is more restrictive than lacto-vegetarianism because it also excludes eggs, which are an excellent source of dietary protein. Individuals practicing milk-vegetarianism should remember not only to refrain from eating cooked or fried eggs but also to avoid cakes, cookies, bread, and desserts containing eggs.4. Ovo-vegetarianism
is the complete opposite of dairy vegetarianism. It permits the consumption of eggs, hence it absolutely forbids the consumption of milk and milk products. Once again, it is important to read the labels as milk can be concealed under various names. Apart from the three most common vegetarian variants, there are several others that differ significantly from one another. Some of them have stricter rules than the ones mentioned above, some allow for more food liberty when making dietary decisions.5. Is a vegetarian diet truly healthy – what should one particularly avoid?
Opponents of vegetarian diets argue that plant-based diets cannot be balanced and may increase the risk of food deficiencies, instead of providing health benefits. The most important problems associated with vegetarian diet are: deficiencies in full-fledged animal protein, which must be replaced with products of plant origin such as tempeh, tofu, legumes, eggs, and some dairy products; deficiencies in calcium and iron in the diet, which must be supplemented through the consumption of products such as kale, soybeans, figs, poppy seeds, legumes, dried fruits, spinach or plant products enriched with calcium and iron; deficiencies in vitamins D and B12, which must be supplemented through the consumption of products enriched with these vitamins or through supplementation; negative impact of pesticides used for plant protection, which can be harmful to health; negative impact of antinutrients found in plants. It is recommended to consult a nutritionist or doctor before introducing a vegetarian diet to avoid the risk of food deficiencies.6. Is the vegetarian diet healthy and helpful in weight loss?
According to some studies, the vegetarian diet can be very beneficial for health, while others are skeptical about it. However, the Polish Institute of Food and Nutrition states that properly balanced vegetarian diets (lactovegetarianism and lactoveganism) can provide health benefits in the prevention and treatment of many diseases (such as obesity, diabetes, osteoporosis, hypertension, some cancers, inflammatory conditions, diarrhea) especially in adults. The vegetarian diet can also be used as a method for weight loss, as it contains large amounts of dietary fiber that ensures longer satiety. In addition, it provides large amounts of antioxidants and vitamins that support the normal functioning of the body. A well-balanced vegetarian diet, combined with physical activity, can be an effective tool in fighting overweight. Many researchers around the world have shown that people who follow a vegetarian diet, rarely face problems such as obesity and overweight.7. Baked sweet potatoes with beef, spinach and mozzarella
Ingredients per serving: 1 medium-sized sweet potato, 1⁄4 can of beef, 1 clove of garlic, 2 handfuls of spinach, 1⁄2 balls of mozzarella, about 50 g, 50 ml of tomato sauce, olive oil, spices: salt, pepper, basil, cumin, oregano. The washed sweet potato is cut lengthwise into slices, spread with oil, lightly scored and sprinkled with spices and then baked in the oven at 180 degrees. In the meantime, we prepare the filling from beef, garlic, spinach and spices, which is added to the sweet potato after baking. The stuffed sweet potato is baked in the oven for a few more minutes and sprinkled with mozzarella. It can be served with yogurt or tzatziki sauce.8. A nutrient-rich smoothie with avocado
Ingredients per serving: 1/2 avocado, 1 banana, 150 ml of coconut milk, 2 teaspoons of coconut flakes, a handful of spinach. Fruits should be washed, peeled, and blended into a smooth mass with the other ingredients. The smoothie should have a velvety consistency and a delicate coconut flavor. Every diet should be approached with common sense and knowledge of proper nutrition. A well-planned vegetarian diet can offer many health benefits, such as weight loss, reduced risk of heart disease, and reduced risk of diabetes. Therefore, it is worth considering a vegetarian diet that is based on plant-based products and select animal products such as eggs and dairy. A well-planned vegetarian diet can also meet the nutritional needs of the body, including protein.
