A vegan diet for weight loss: It has become evident that women follow the vegan diet to lose weight,
in addition to its benefits on public health. In this context, “Madam. Net” from the Low cal Diet Clinic learns
about the benefits and types of a vegetarian diet, and the nutritional advice that vegetarians should follow.
The vegetarian diet focuses on fruits, vegetables, grains, and nuts, and excludes meat, poultry, and fish in meals.
Its benefits are that it contains less cholesterol and saturated fats, which reduce the risk of type 2 diabetes,
obesity, and vascular disease. Besides, the vegetarian diet is full of effective antibiotics that prevent cancer.
Types of vegetarian diets to lose weight
Lacto-vegetarian excludes meat, fish, poultry, and eggs, as well as the foods it contains. In his meals,
milk and dairy products, such as cheese and yogurt.
Lacto-Ovo vegetarian includes milk and dairy products and eggs in his diet, excluding meat, fish,
Ovo-vegetarian is egg-based, excluding meat, poultry, and seafood.
Vegan excludes meat, poultry, fish, eggs, and milk and dairy products.
On the other hand, vegetarians need to eat a variety of foods, which include:
- Protein: eggs, milk, and their derivatives are among the good sources of protein,
as is the case with plant foods, such as soy products, vegetables, lentils, nuts, seeds, and whole grains.
Kidney beans also contain a large number of amino acids.
- Iron: Good sources of iron include dried beans, peas, lentils, fortified chips, whole wheat products,
green vegetables, and dried fruits. The only downside is that iron from a plant source
is more difficult to absorb than iron from animals. The solution is to eat foods rich in iron regularly,
in addition to those rich in vitamin “C”, because it improves iron absorption. As for foods rich in vitamin
“C”, they are strawberries, citrus fruits, tomatoes, cabbage, and broccoli.
- Calcium: Milk and dairy products seem to be among the best sources of calcium, but green vegetables,
such as cauliflower and broccoli, may benefit if you eat an ample amount. Other options include calcium-
fortified products such as smoothies, crunchy chips, soy milk, and soy yogurt.
- Zinc: Like iron, vegetable zinc cannot be absorbed easily with animal zinc. Good sources include milk,
cheese, whole-wheat bread and nuts, soy foods, and vegetables such as peas.
- Vitamin B12: it is found exclusively in animal products; Thus, it can be difficult for vegetarians
to get enough of it. So, they should take vitamin supplements, fortified corn flakes, and fortified soy products.
- Omega-3 fatty acids: They are found in canola oil, walnut oil, ground flaxseed, and soybeans.
Learn about the types of vegetarian “diet” on its global day of observers
On October 1 of each year, the world celebrates the International Day of vegetarians, who follow a special
“diet” based on focusing on eating certain types of food and eliminating others, the day declared by the North American Vegetarian Association in 1977, then It was approved by the “International Vegetarian Union”
in the year 1978. In this context, “Madam. Net” from the nutritionist Crystal Bedrosian.
learns about the types of vegetarian “diet”:
The vegetarian diet is an important way to secure all the nutrients that the body needs,
without being limited to avoiding eating meat and its derivatives only. There are several types of it:
Lacto-vegetaren: a system in which followers avoid eating red and white meat (fish and chicken) and eggs,
knowing that they consume milk, yogurt, cheese, and butter.
Lacto-Auto Vegetarine: Another regimen is that its owners consume milk and dairy products and eggs only.
Ofo vegetaren: his supporters eat eggs while avoiding meat, milk, and dairy products.
Vegan: its owners avoid eating meat, milk, and derivatives.
To follow a healthy vegetarian diet, different foods must be adopted, noting that vegetarians must develop a nutritional plan to secure the materials required for the body,
the most important of which are:
Calcium: Calcium is essential for teeth and bones. It is found mainly in milk and its derivatives.
So, people following the vegan diet had to get calcium from darker plants, such as kale, kale, and broccoli,
in addition to eating calcium-fortified foods, such as juice and fortified corn flex chips, and drinking soy milk.
Iodine: Iodine helps to enhance the metabolism process in the body, and it also modifies thyroid hormones.
People who follow the “vegan” diet suffer from iodine deficiency, which causes health problems for them.
Therefore, it is recommended that followers of the mentioned diet add a quarter of a teaspoon of iodized salt to foods.
Iron: Iron benefits red blood cells in the body, and is found in animal sources such as meat and chicken.
Therefore, vegetarians suffer from a lack of iron in general, if the latter is not secured from grains,
such as beans, chickpeas, and lentils, as well as whole grains and even green vegetables, such as spinach.
However, the body does not absorb iron well when it comes from plant sources. Therefore,
you should eat foods rich in vitamin “C” such as tomatoes, cabbage, broccoli, strawberries, and citrus fruits,
especially in a plate of soup with added lemon juice.
Omega-3: This acid can be obtained from canola milk, soy milk, and ground flaxseed.
Protein: Vegetarians who refrain from eating meat, milk and dairy products, and eggs suffer from a lack of
“protein” that is necessary to maintain bones, muscles, and the body as a whole. You can get “protein”
from plants, such as grains, seeds, nuts, soy.
Read more: What is peanut butter apple crisp?
Vitamin B12: a deficiency of it causes anemia. This vitamin is found in animal sources,
which makes it difficult for people who follow the “vegan” diet to secure it.
Zinc: It is difficult for the body to absorb zinc from plant sources, so it should be consumed from
dairy products such as cheese. Note that plant sources rich in zinc are whole grains, nuts, and soy products.