A vegan diet is a diet based primarily on eating plant foods such as fruits, vegetables,grains,nuts,and legumes.Eating animal products such as meat, fish, poultry, dairy and eggs are excluded from this diet.Plant-based food is a healthy choice for many people, as it is high in fiber and generally poor in saturated fats.It is also associated with health benefits such as reducing the risk of heart disease,high blood pressure and type 2 diabetes.
Types of vegetarian diets:
The vegetarian diet includes many different dietary patterns that rely heavily on plant foods and avoiding meat.Below is an explanation of the types of vegetarian diets:
- Lacto-vegetarian diet,which includes eating milk.and its products; Such as butter,dairy, and cheese, and refraining from eating meat, poultry,fish,eggs, and foods that contain them.
- Ovo-vegetarians: (in English: Ovo-vegetarian diet), which includes eating eggs,and abstaining from eating meat, seafood, poultry, and milk and its products.
- Lacto-ovo vegetarian diet,which includes eating milk and its products,and eggs,and abstaining from eating meat, poultry,and fish.
- Pescatarian diet,which includes eating fish and abstaining from meat,eggs,poultry,milk and its products.
- Pure vegetarianism: (in English: Vegan),which includes abstaining from eating eggs, meat,poultry,fish,milk and its products,and all foods that contain all of the above.
- Semi-vegetarianism: (in English: Semivegetarian diet),which includes mainly plant foods, but includes the consumption of fish,poultry, meat,eggs,and milk products at times or in small quantities.
Benefits of a vegetarian diet:
1- Reducing the risk of heart disease,cancer,diabetes,and high blood pressure.
2- Weight loss,as vegetarian diets rely mainly on eating vegetables,fruits,legumes,nuts,and whole grains rich in fiber.
3- It has a positive effect on the health of the digestive system.
A diet rich in vegetables, fruits, and plants is one of the best diets to help lose weight, burn fat, and speed up the metabolism.
But any successful diet must contain measured quantities of these and other nutrients, according to the body mass index,the burning rate, and the weight to be lost.In addition to the need to pay attention to the importance of including in this diet foods with fewer calories and appropriate amounts of natural sugar,which enhance energy,activity and a feeling of fullness.
Breakfast {322 calories}
Half a cup of oatmeal cooked in half a cup of skim milk and half a cup of water with half a medium apple cut into cubes and a tablespoon of chopped walnuts.
Morning snack {47 calories}
Half a medium apple.
Lunch {337 calories}
Prepare a salad consisting of 2 cups of mixed vegetables, 5 cherry tomatoes, half a cup of sliced cucumbers, a quarter cup of seasoned chickpeas, and a tablespoon of feta cheese. Add a tablespoon of olive oil and balsamic vinegar to the ingredients.
Evening snack {80 calories}
Half a cup of plain yogurt and add a quarter cup of strawberry slices.
Dinner {431 calories}
A piece of mozzarella, a zucchini frittata, and a cup of mixed vegetables with half a spoon of olive oil and balsamic vinegar.
Two slices of French toast, 1/4 inch thick, preferably whole wheat.
Total calories: 1217 calories - 53 grams of protein - 126 grams of carbohydrates - 21 grams of fiber - 58 grams of fat - 1183 milligrams of sodium
Note:
A vegetarian diet may negatively affect a person’s health because this diet lacks protein, which results in anemia, vitamin B12 deficiency, and a decrease in energy and weight, and thus depression, anxiety, problems in the digestive tract, and hormonal disorders. Therefore, you must consult your doctor or nutritionist to find out what suits your nature.Your individual body.
