Vegetarian diet. How to loss weight and be healthy

So, more Americans are embracing a vegetarian diet and it's lifestyle.

The vegetarian diet calls for full refusal of meat and fish. Therefore during a diet your body doesn't have not enough group vitamins B, some iron, selenium and zinc. If to refuse and eggs and milk it can result and in deficiency in your body of calcium, fiber. To neutralise shortage of the important substances, recommend to eat more than dark green leaves of salad, bean, nuts, crude grain, peaches, dried apricots. These products are sated by iron, selenium and vitamins. The sesame, a tofu, almonds, beans, a fig, a string bean, spinach, a broccoli, greens, cabbage, a white loaf can become a calcium source.

The diet is calculated on 1500 kcal a day that satisfies to requirements of you body for fats and carbohydrates. It is necessarily every during a diet  drink a glass of soya or cow skim milk.

Vegetarian diet has many types

 

Vegetarien diet rich in grains, fruits, vegetables, legumes, nuts and seeds, a plant-focused diet provides a host of phytonutrients or plant-based chemicals that do hundreds of things to promote health including boosting the immune system, fighting inflammation and repairing cells.

While vegetarian diets span a range from simply excluding red meat to excluding all animal products from poultry, meat, and eggs (vegan), and fish to dairy, any level of increasingly plant-focused eating can be appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood and adolescence.

Vegetarian diet bring you heatlh

 

As well, vegetarian diet can meet current recommendations for protein, iron, zinc, calcium, vitamin D, vitamin B-12, riboflavin, vitamin A, iodine and n-3 fatty acids

In a well-balanced vegetarian diet, the best sources of proteins come from foods like beans and peas, nuts and seed, mushroom.

Other essential nutrients are available by choosing from the many plant-based foods that are part of a successful vegetarian lifestyle, that bring to you happiness.

1. Iron, needed by the body for the formation of blood. It is in spinach and turnip greens, whole grains, black-eyed peas, lentils, peas, and some dried fruits. Eating iron-rich foods with foods containing vitamin C such as tomatoes, oranges, or strawberries can increase iron absorption.
2. Zinc helps the immune system. It is white beans, kidney beans and chickpeas.
3. Calcium. It is need for bone health. It is in broccoli, some green leafy vegetables. It is dairy foods, but can come from soy milk (calcium-fortified), tofu  or yogurt.
   

If need a multiple vitamin. And ask a doctor questions concerning changing your current eating habits.

However, eating primarily plant-based foods doesn't guarantee keeping total fat or calories in line.

You must read food labels, control portion sizes, limit total fat and limit calories.

Go easy on highly processed foods, junk foods and sweets.

Vegetarian nutrition plan diet

Now there is a 6 days vegetarian diet by days:

1 day
Breakfast — 150 ml bio-active yogurt with a banana, an orange,
1 teaspoon of liquid honey or 1 item a spoon of a linen seed.
Dinner — 400 ml of mushroom soup (mushrooms, vegetables),
50 gramme of grain bread.
Supper — baked eggplants.

2 day
Breakfast — half of grapefruit, a slice of grain bread with low-fat margarine,
1 boiled egg and bio-active yogurt.
Dinner — a baked potato with peanut oil, salad.
Supper — beans with sauce chili, green salad

3 day
Breakfast — cornflakes with low-fat milk, fruit, berries,
1 spoon of a linen seed.
Dinner — a vegetable pizza.
Supper — a vegetable baked pudding.

4 day
Breakfast — as in the first day.
Dinner — a sandwich or 50 gramme of the marinaded or fried tofu, the field mushrooms fried with olive oil, fruit.
Supper — lentil with spices and cabbage salad.

5 day
Breakfast — a slice of grain bread with margarine, a string bean in a tomato sauce, half of grapefruit.
Dinner — rice with fruit and nuts.
Supper — stewed mushrooms with vegetables.

6 day
Breakfast — cornflakes with milk, fruit, berries,
1 item a spoon of a linen seed.
Dinner — lentil soup, a slice of grain bread
Supper — italian pasta with vegetables.

It is the approximate schedule of a vegetarian diet. Of course, you can use many vegetarians recipes to cook a good food.

Vegetarians nowadays are very spread lifestyle.