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Vegetarianism can be a godsend for some civilization problems. People practicing this style of nutrition are full of optimism and do not spare admiration for a meat-free diet. However, vegetarianism is not always healthy. The key to success lies primarily in the ability to compose wholesome meals, in a model that is significantly different from the one in which we were brought up. This, in turn, means that healthy vegetarianism must be learned.
The following article was created as part of the campaign #LetZyjePlanetaencouraging Poles to change their habits in everyday life. Take the challenge with us!
Advantages of a vegetarian diet
A meatless diet brings a whole range of health benefits. It is praised not only by enthusiasts of this model of nutrition, but also by specialists in the field of medicine. A properly composed, wholesome vegetarian diet helps prevent many diseases. A vegetarian diet reduces the risk of: obesity, type 2 diabetes, ischemic heart disease, arterial hypertension, hypercholesterolemia, cancer, gall and kidney stones, constipation, hemorrhoids, and tooth decay.
Vegetarian diet – slimming
Switching to a vegetarian diet can be a very simple and fun way to lose weight healthy. Primarily because excluding meat and meat preparations eliminates quite a lot of processed foods, preservatives, and other unhealthy additives from your diet.
When choosing to be vegetarian, we choose primarily fresh products – vegetables, fruits and grains. Thanks to this, we eliminate unnecessary and unhealthy fats from the diet and, in addition to having a pleasant dietary effect, we gain a very positive effect on health. By increasing the amount of vegetables and fruits as well as healthy fats in the diet, we cultivate the best prevention against civilization and cancer diseases. At the same time, we provide the body with most of the amount of antioxidants, vitamins and minerals.
Losing weight in the “veg” rhythm makes it easier to take care of a balanced and wholesome diet – while avoiding food traps. However, it should be remembered that our body needs an adequate amount of protein, so when composing a menu, you should take care of a varied and wholesome meal. Before starting a meat-free diet, it is worth checking your health.
When arranging a meal plan, it is worth composing a menu for the entire week. This way, it is easier to avoid potential dietary mistakes and, consequently, nutrient deficiencies. There are many varieties of vegetarian diets, not all of them are beneficial to health, according to the state of modern science. So what are the disadvantages of being “veg”?
Cons of a vegetarian diet
“From now on, I am a vegetarian” – such a statement is definitely not enough for vegetarianism to be more beneficial than harm. For a meatless diet to be truly beneficial for the body, it must be wholesome. And in order to implement this postulate, it should be carefully planned to provide the body with all the necessary nutrients.
Improper nutrition while following a vegetarian diet is the cause of many deficiencies, which in turn can lead to serious diseases. What are the biggest disadvantages of this diet?
Disadvantages of a vegetarian diet
- Too low energy supply. Dangerous especially for people with a very active lifestyle, including athletes.
- Vitamin deficiency: B12 and D – especially in the case of restrictive diets such as vegan diets, fruitarianism or other monodie types.
- Low availability of natural minerals: iron, calcium, zinc, iodine and omega-3 acids.
- Low biological value of the consumed protein.
Therefore, it is worth supporting the vegetarian diet with appropriate supplementation. At Medonet Market you can now buy a set of dietary supplements for vegans. The kit includes zinc, iodine, omega-3 acids and vitamin D.
The most common health disorders caused by poor nutrition during a vegetarian diet:
- delayed psychomotor development,
- protein malnutrition,
- megaloblastic anemia,
- rickets,
- osteomalacia,
- neuropathy,
- digestive system disorders – diarrhea,
- menstrual disorders in girls at developmental age,
- hypospadias.
When following a vegetarian diet, it is worth checking the level of vitamins and minerals in your body prophylactically. A blood test package for Vegans and Vegetarians is available on Medonet Market. Buy it now at an affordable price.
Not all diets are healthy and safe for our body. It is recommended that you consult your doctor before starting any diet, even if you do not have any health concerns.
When choosing a diet, never follow the current fashion. Remember that some diets, incl. low in particular nutrients or strongly limiting calories, and mono-diets can be debilitating for the body, carry a risk of eating disorders, and can also increase appetite, contributing to a quick return to the former weight.
In order to properly and healthily lead a vegetarian diet, it is necessary to know about the nutritional value of specific products. Vegetarianism – healthy and beneficial for the body – must be learned.
The best way to avoid stumbles and nutrient deficiencies in your diet is to compose a long-term menu. This will make it much easier for beginner vegetarians, i.e. learning the secrets of the diet. A planned menu for the whole week will allow you to prepare an appropriate shopping list and avoid eating makeshift meals.
Chia seeds are recommended in a vegetarian diet. They are perfect as an addition to dishes and drinks. Chia seeds help provide the body with fiber, protein and omega fatty acids. You can buy high-quality chia seeds at a bargain price on Medonet Market. There is also chickpea available from Pro Natura, which should also be included in a vegetarian diet.
When planning meals, all product groups should be taken into account. There are a few rules to follow:
1. Eat 4 – 5 meals a day.
2. Take care of the proper hydration of the body (drink water).
3. Observe the supply of an adequate number of kcal in relation to the energy demand.
4. Plan meals that provide all the nutrients: carbohydrates, protein, fats, dietary fiber, vitamins and minerals.
5. Take care of adequate sun exposure or consider vitamin D supplementation.
For frying, you can use, among others Intenson refined coconut oil. For sandwiches, desserts, omelettes or cocktails, try BIO Intenson coconut mousse. You can find both products at attractive prices on Medonet Market.
Take up the challenge with us as part of the #NiechZyjePlaneta campaign. Limit your meat consumption.