Vegetarian. What do we know about him? Vegetarian nutrition - a menu with enough protein

Vegetarianism is partial or complete failure from products that are of animal origin.

This principle of nutrition is becoming more and more popular and already very common in the world, and in our country in particular.

But is there any truth in these principles, and moreover, is there any benefit? What is the harm of vegetarianism, what are the pros and cons of vegetarianism.

Vegetarian nutrition

With vegetarianism, a person uses about 300 types of vegetables, root crops, about 600 types of fruits and about 200 types of nuts. Sources of protein are nuts, legumes (especially soy, lentils, beans, peas), as well as spinach, cauliflower, kohlrabi and wheat. Sources of fat are vegetable oils - olive, sunflower, linseed, hemp, mustard, coconut, bean, corn, walnut, poppy, almond, cotton, etc.

25% - raw leafy and root vegetables according to the season in the form of salads;
25% - raw fresh fruits or well soaked dried;
25% - green and root vegetables cooked on fire;
10% - proteins (nuts, cottage cheese, dairy products);
10% - carbohydrates (all types of cereals and bread products, sugar);
5% - fats (butter, margarine, vegetable fats).
The use of seasonings and vinegar is excluded.

To more fully meet the need for proteins, a combination of the following products is recommended:

rice with beans or sesame;
wheat with legumes, peanuts, sesame and soy;
legumes with corn or wheat;
soy with rice and wheat, with wheat and sesame, or with peanuts and sesame;
sesame with legumes, with peanuts and soybeans, with soybeans and wheat;
peanuts with sunflower seeds.

Types of Vegetarianism

There are several gradations of vegetarianism, but the main ones are four:

1. Classical vegetarianism - a type of food in which only fish and meat are prohibited. But milk, eggs, honey are allowed. Sometimes the reasons for the transition to classical vegetarianism are not caused by ideology, but by the rejection of the body. palatability any meat products- a kind of allergy.

2. Lacto-vegetarianism - a type of food in which honey and milk are allowed. Eggs are prohibited, along with meat and fish.

3. Ovo-vegetarianism - a type of diet in which milk is prohibited, and honey and eggs, on the contrary, are allowed.

4. Veganism - with such a diet, only foods of plant origin are allowed. Mushrooms are allowed for consumption, although they have nothing to do with plants. There are separate subclasses of vegans, for example, raw foodists, who eat exclusively unprocessed food, that is, raw. Or fruitarians, who oppose, in principle, any "killing", that is, not only animals, waterfowl, etc., but also plants. Fruitarians eat only fruits of plants: vegetables, fruits, nuts, seeds.

In fact, there is no clear division in the literature, therefore, the subspecies of vegetarianism are very conditional, and the advantages of vegetarianism are often unscientific. Some vegetarian schools allow fish to be eaten, but meat is forbidden. And in some cases, the situation is generally absurd - for example, only red meat is prohibited, but white meat can be eaten.

It is up to you to make a choice in favor of vegetarianism or not, and we will only tell you the objective disadvantages of vegetarianism and the advantages of vegetarianism, about the harm that vegetarianism brings, and how it really helps the body. So, vegetarianism - pros and cons.

History of Vegetarianism

What is a vegetarian diet? Vegetarianism is not a newfangled diet that promotes weight loss and healing of the body, but a thousand-year-old system that implies a complete or partial refusal to eat animal products.

The term "vegetarianism" was introduced into use by the British, some scientists believe that this word is derived from the Latin "vegetus" - peppy, strong, full of strength. Members of the British Vegetarian Society in 1842 became convinced that in India a plant-based diet brings undoubted benefits and, promoting it at home, introduced the term Homo Vegetus, which means a harmoniously developed personality. At first, the word "vegetarian" was more philosophical in nature, only over time it began to refer to a person adhering to a plant-based diet.

Vegetarianism does not just mean a certain set of dietary rules, but rather life position person. Many people who adhere to a vegetarian diet have advocated for animals, feeling their own involvement in the world of wildlife. Vegetarianism is adhered to by Buddhists who try not to harm even insects, believing that killing it will negatively affect the karma of the "killer". Vedic culture calling for plant based diet, stands up for life in harmony with nature and in peace with animals (they are against their destruction). Priests in Ancient Egypt they did not eat the meat of animals, so as not to interfere with their "magical" abilities. The ancient Greeks also practiced vegetarianism.

The sacred books of many peoples contain indications of the preference for eating plant foods. So, in the Bible, in the book of Genesis, it says that initially people had to eat food plant origin. The Qur'an mentions that stomachs should not be made graves for animals.

Myth: Vegetarianism is not for everyone.

There is an opinion that vegetarianism is not suitable for people living in cold climates. A clear refutation of this is the settlement of vegetarians in Siberia, which has existed for 17 years. A team of doctors carefully studied the health status of each member of the community. They noted positive influence vegetarian lifestyle on the state of cardio-vascular system organism. Iron and vitamin B 12 were in normal amount in blood.

Researchers have carefully studied the diet of this group. Basically they don't use White bread and muffin, black bread is used instead own cooking. Among the cereals, millet, buckwheat and rice are the priority, less often oatmeal, barley or pearl barley porridge are eaten.

Most of the members of the settlement do not eat pasta, vegetable oil. If oil is used, it is either olive or sunflower. All respondents consume lentils, soybeans, peas and beans.

The consumption of vegetables and fruits in this group depends on the season. Carrots, cabbage, garlic, onions, potatoes, pumpkin, turnips are always present in the usual diet. During the season, dill, celery, green onion, mint, cilantro, wild garlic, nettle, blueberries, strawberries, pears, plums, dandelion. The diet is also rich in dried fruits.

It is believed that such vegetarians will have to eat all day to replenish their strength. However, even in cold regions, this is not necessary. The fact is that products of plant origin in small portions give the body everything necessary substances to ensure proper metabolism.

Since vegetables and fruits are digested better, the body spends less energy on the digestion process.

So, vegetarianism is useful not only for those living in warm regions. At proper nutrition it will be useful in northern latitudes as well.

Cons of Vegetarianism

According to some estimates, eight hundred million vegetarians live on our planet. There is a lot of talk about how useful vegetarianism is. However, this way of eating also has its downsides. The main disadvantage vegetarian menu is its imbalance in the main nutrients. The diet of adherents of this diet is dominated by carbohydrates, but it contains very little protein and fat, which the body also needs.

Many vegetarians talk about what they successfully replace animal protein vegetable. But this is not entirely true. First of all vegetable protein digested much worse than the animal. So, no more than thirty percent of the protein is absorbed from leguminous plants. In addition, vegetable protein does not contain all useful amino acids that the body needs and that we get from meat.

In addition to protein, meat also contains other essential substances, such as iron. Eating tons of apples and pomegranates will not make up for the lack of iron in the body the way meat does. Therefore, vegetarians often suffer from anemia. In addition, vitamin B12 is deficient in the diet of vegetarians. This vitamin is not produced in tissues human body, but if it is not enough in the diet, they begin to break down nerve endings, cells are poorly restored. This vitamin is found in seafood, meat, offal, cheeses and dairy products.

Besides, vegetarian diet does not include foods containing vitamin D at all. Lack of this vitamin in children leads to rickets, and in adults to osteoporosis, tooth decay and other unpleasant phenomena. And another vitamin, which is almost absent in plant foods, is B2 or riboflavin. This one is present important vitamin in eggs, offal and dairy products. If it is not enough, a person suffers from dizziness, he has wounds on the mucous membranes, he is lethargic and cannot work fruitfully. In small quantities, this vitamin is produced by microbes living in the intestines.

And that is why doctors categorically do not recommend this image nutrition for children and adolescents. Vegetarian diet leads to weakening defensive forces organism, since in plant foods there are not many vitamins, minerals and other substances necessary for the life of the body. In this regard, the most acceptable for human health is vegetarianism, in which it is allowed to eat eggs, dairy products and fish.

For those who have consciously chosen a vegetarian diet for themselves, it is advisable to adhere to following recommendations:

☀ Remember that vegetarianism prescribes not only to exclude certain foods from the diet, but also to lead a healthy lifestyle - give up smoking and alcohol, do not use drugs.

☀ Do not close the meat “gap” formed in the menu with high-calorie plant foods (legumes, nuts, honey) in in large numbers Otherwise, weight gain cannot be avoided.

☀ Take regularly multivitamin preparations With high content vitamins B 12 and D.

☀ To compensate for calcium and iron deficiency, include legumes, nuts, mushrooms, green vegetables, buckwheat, drink fresh Orange juice And soy milk. These foods are rich in protein, vitamins and minerals, will allow to a certain extent to replace meat, fish, dairy products.

☀ Since plant food(with the exception of legumes) is digested faster, eat a little, but more often.

☀ Prepare vegetable and fruit salads immediately before use - this way vitamins are better preserved in them.

☀ Diversify the menu: reducing the diet to one or two (even very healthy) products will definitely lead to health problems.

IN Lately vegetarianism is taking over large quantity followers. However, inside it appeared various currents and controversies concerning both nutrition and moral and ethical principles.

Some call themselves a lacto-vegetarian, others an ovo-vegetarian. And then there are raw foodists, fruitarians, pescatarians, pollotarians, flexitarians - the number of offshoots is growing by leaps and bounds. But the most important thing is to figure out how a vegetarian and a vegan differ from each other, because they are the main carriers of this worldview.

Nutrition

In fact, vegetarians and vegans are the same as, for example, a plant and flowers, that is, a genus-species pair. Vegetarianism is a broader, generic concept, and veganism is a narrow, i.e. species. And the main difference between them is food.

Food

Vegetarians don't only eat meat. As for such controversial products as eggs and milk, this is already a personal matter for everyone. General principles food does not prohibit eating them for the reason that you do not need to kill anyone to obtain them.

Vegans (often also called pure or absolute vegetarians) refuse not only meat. Their diet is much stricter. They do not eat fish, seafood, eggs, or milk. Everything related to animals, they have under the strictest prohibition. It even comes to the point that they refuse to eat gelatin, because it is made from connective tissue and the bones of cattle (which means that many confectionery are banned), and honey, because it is mined and produced by bees. And this is the main difference between vegans and vegetarians.

Based on this, we can draw the following conclusions about the diet of vegans:

it is much poorer than that of vegetarians;
differs not only in scarcity, but also in imbalance;
it practically lacks protein, which is found in eggs and dairy products;
the menu is very difficult to compose;
comes on quickly;
has much more contraindications;
adversely affects the functioning of many organs and health.

These differences do not speak in favor of veganism, if only because such a diet is fraught with numerous health complications.

Classifications

Since vegetarianism is a fairly broad concept, it includes many subspecies. As a rule, food products that are either allowed for consumption or not are the basis for classification. In turn, each of these groups is divided even more finely, depending on religious beliefs, traditions and personal experience.

Vegetarian classification:

Ovo-lacto vegetarians do not eat meat and fish, but include eggs and milk in their diet;
ovo-vegetarians exclude meat, fish and milk, but they do not refuse eggs;
lacto-vegetarians, on the contrary, extend the ban on meat, fish and eggs, but regale themselves on dairy products;
Vegans do not accept all animal products.

Vegan classification:

raw foodists refuse any food processing, i.e. they eat everything raw;
Fruitarians feed exclusively on the fruits of plants.

So from the point of view of subspecies, these two food systems and worldviews also have significant differences.

Causes

It's one thing when a person becomes a vegetarian medical indications(to reduce the risk of some certain disease) or economic considerations.

But the situation is completely different if the choice is made due to religious or ethnic principles. Many are guided by moral and environmental views (you can not kill animals - this negatively affects the environment). Here you will no longer take a step to the right or left, since the taboos in such power systems are very strict. And this applies specifically to vegans. That is, the differences between them and vegetarians may lie much deeper than it seems at first glance.

So in terms of nutrition, a vegan differs from a vegetarian in many ways. When choosing one of the directions for your lifestyle, you should ask yourself how these diets will affect your health and how strong your fortitude is to refuse what is banned here.

List of forbidden foods for vegans

As an appendix to this paragraph, we bring to your attention full list foods that are prohibited for vegans:

Animal products:

meat: beef, pork, veal, lamb, horse meat, offal, etc.;
game: turkey, goose, chicken, duck, partridge, quail, etc.;
fish and seafood: anchovies, shrimps, mussels, squids, crabs, fish sauce, lobsters, etc.;
dairy products: yogurt, cheese, milk, butter, ice cream, cream, kefir, curdled milk, etc.;
eggs: chicken, duck, quail and even fish;
bee products: honey, royal jelly(jelly piano), pollen, propolis.

Food supplements that are made from animals:

food additives with the letter E in front: 120, 322, 422, 471, 542, 631, 901, 904;
cochineal (carmine);
gelatin;
fish glue (used in the production of alcoholic beverages);
natural flavors: beaver musk;
polyunsaturated fatty acid omega 3;
gummilac (shellac);
vitamin D3;
dairy ingredients: whey, casein, lactose.

Controversial products (look carefully at the labels):

bread products may contain L-cysteine (produced from bird feathers);
beer and wine - egg white, casein, gelatin, fish glue;
confectionery - gelatin, shellac, carmine;
french fries and others fried foods- fried in fat
olive tapenade - anchovies;
pesto sauce - cheese;
pasta - eggs;
potato chips - animal flavors, casein, whey;
sugar - bone coal;
chocolate - whey, milk;
fruits and vegetables - waxing;
Worcestershire sauce - anchovies.

Limiting the consumption of certain vegan foods:

vegan fast food: sweets, ice cream, cookies, chips, sauces - because of sugar and fat;
vegan sweeteners: molasses, agave, date, and maple syrup because of the sugar;
vegan meats and cheeses - due to numerous food additives;
artificial milk - because of sugar;
vegan protein bars- because of the sugar.

It is not hard to guess that the list of products allowed for vegetarians is much wider, and this is its pleasant difference from veganism.

Health impact

Before considering the following differences between vegans and vegetarians, it is necessary to pay attention to the fact that their dietary patterns affect health and well-being. This is dedicated to many scientific research which are still being carried out. Their results often contradict each other. However, you need to know what you doom your body to by moving to this lifestyle.

Vegetarianism in broad concept(when eggs and milk are allowed):

reduces the risk of developing cancer of the stomach, liver and intestines, heart attack, hypertension, diabetes, atherosclerosis, cardiovascular diseases;
reduces the level of cholesterol in the blood;
allows you to create a balanced vegetable and milk menu that will fully provide the body with the necessary substances;
improves well-being;
strengthens the immune system;
increases lifespan.

Veganism:

leads to a deficiency of vitamins B2, D, B12, amino acids, iron, iodine, calcium;
increases the risk of developing anemia and iron deficiency;
destroys tooth enamel and bones;
disrupts work thyroid gland due to the lack of tyrosine in the diet;
accompanied by brittle nails, hair loss, problems with the gastrointestinal tract, low performance, in women - menstrual irregularities;
slows down the absorption of proteins (of which there are very few), the result is muscular dystrophy, reduced immunity, the risk of developing tuberculosis.

These are controversial data, scientific assumptions that are constantly confirmed or refuted. But, one way or another, all these facts should lead you to a single conclusion - the most significant difference between vegetarians and vegans. Although the former are criticized, they still have a reduced risk of developing many diseases, thanks to more or less balanced diet. But the latter in most cases suffer from a deficiency of vitamins and minerals. It leads to serious problems with health.

Types of veganism

Separately, it is worth dwelling on the classifications, since many do not understand, for example, how vegetarianism differs from a raw food diet. You need to know these nuances in order to move into one of these systems, not to violate its boundaries and to correctly self-determine.

There are 4 trends in total:

Traditional vegans do not eat meat, milk, eggs, fish and honey, leaning on cereals, cereals, nuts, vegetables, herbs, berries, fruits.
Raw food diet - eating only those products of plant origin that have not been processed by humans in any way.
Macrobiotics - avoiding sugar (bone charcoal is used to purify beet-derived sugar) and oils.
Fruitarians eat only fruit (the classic representative of this group is Hollywood actor Clint Eastwood).

Vegetarians, vegans and raw foodists are essentially similar (they are united by the rejection of animal products), but each has its own nuances (the differences relate to the list of permitted and prohibited foods and how they are processed).

Lifestyle

Among other things, the difference between a vegan and a vegetarian is in the way of life. The latter, as a rule, continues to enjoy all the benefits of civilization, while the former refuses much due to moral and ethical principles. Veganism does not allow any harm to animals, and therefore invites its followers not to use items in everyday life, in the production of which material of animal origin was used.

Restrictions apply to:

clothes and any other fabrics made of leather, silk, wool;
fatty soap;
printed photographs (after all, their production requires gelatin);
many medications and cosmetics containing animal extracts;
entertainment related to the exploitation of animals: zoos, circuses, horse races, dolphinariums (it is unnecessary to talk about hunting, which is blasphemy for vegans).

Some restrictions reach the point of absurdity, but this is precisely the difference between the concepts.

Table

The table below illustrates the main differences between vegetarians and vegans:

For someone uninitiated, a vegetarian and a vegan are one and the same. Actually it is not. Vegetarianism is a generic concept that is broader and includes many branches with all their addictions to fruits, milk, eggs, etc. Veganism is a specific concept, narrower, relating not only to nutrition, unlike other currents. Its adherents completely refuse animal products, things made from animal raw materials.

For those who are going to join this worldview, it is necessary to understand these basic terms and know the differences between them.

We have prepared this article for those who have a superficial understanding of vegetarianism and do not distinguish it from veganism.

To begin with, vegetarianism and veganism are not the same thing. Simplified, of course, you can call all people who have refused meat vegetarians. But it won't be quite right.

Inside this large group there are many subgroups. We will not go into the wilds and talk about each of them today. Let's just focus on two basic ones.

Vegetarianism as a diet

Vegetarians refuse lethal food - meat, fish, sea creatures. Yes. But they do not exclude kill-free food of animal origin. It happens that they eat everything that is not connected with the murder as such - eggs (chickens do not hatch from industrial eggs), milk, dairy products, honey. In this case, they are called lacto-ovo vegetarians. This is the most common group.

It happens that from animal food vegetarians eat only eggs, and then they are called ovo-vegetarians.

If all that vegetarians take from animals is their milk, then they are called lacto vegetarians.

Don't confuse a vegetarian diet with a raw food diet! You can read about the raw food diet at.

Veganism as a diet

Vegans stick to more strict diet than vegetarians, eating only products of plant origin (however, some of them still allow themselves honey). Vegans do not drink milk, kefir, do not eat cottage cheese, cheese, yogurt, etc. based cow's milk do not eat eggs.

It is in these nuances that the answer to the question of how veganism differs from vegetarianism lies, if we consider them simply as diets. The first (veganism) is more strict, which involves eating only plants, the second (vegetarianism) is less, allowing you to eat some animal products.

If veganism and vegetarianism are not just a diet

Above, we considered only the food aspect of the issue. Often people just want to improve their health. Therefore, do not eat all or some animal products. However, if there are more reasons, in particular, ethical ones, then the concepts of veganism and vegetarianism are expanding. For ethical reasons, these people not only exclude animal food from their diet, but also refuse all or many things in their lives that would be associated with animal abuse.

And again, this is more strict - they exclude such things completely, and vegetarians only partially. For example, in the wardrobe of vegans you will not find clothes made of wool. And vegetarians usually wear it. But both the first and the second refuse clothes made of leather. After all, to get it, the animal must be killed.

Vegans do not go to circuses and zoos, protesting against any exploitation of animals. Vegetarians often allow themselves this, since the main thing for them is that the animal is not killed.

An important conclusion: for ethical reasons, vegetarians oppose only the killing of animals, while vegans oppose any exploitation of them.

What came first - veganism or vegetarianism?

At first, there was only one version of such a food system, which did not include eggs or milk. That is, in fact it was. But such strict restrictions did not suit everyone. That is why there is such a division. Moreover, veganism first had the name " veganism", to distinguish it from the usual, so to speak, non-strict.

Not everyone who adheres to such food systems knows that the first of October of each year is World Vegetarian Day. As you might guess, the main purpose of the selection special day is to promote its various aspects. There is also a vegan day, celebrated exactly one month later - the first of November. As a rule, on this day, events are held everywhere aimed at informing the population about what veganism is.

Strict vegetarians are those who call themselves the word "vegans", - people who do not eat animal products in any form: neither in the form of meat or fish dish, not in the form of milk or eggs, or processed food products containing ingredients of animal origin (gelatin, for example).

Many vegans also refrain from eating non-animal foods - sugar in particular and alcohol. There is, moreover, a discussion regarding the use of honey.

Vegans - no to eating animals and animal products

However, in addition to consistent vegans, there are many transitional or part-time vegetarian diet options. Some people follow them for reasons of more healthy lifestyle of life, and others because they cannot sustain a strict vegan diet.

The most common type of vegetarian in the world is lacto-ovo vegetarians: they do not eat beef, pork, poultry, game, fish, shellfish, but do not refuse eggs and dairy products. "Lacto" comes from the Latin for "milk" and "ovo" for "egg".

Lacto-ovo vegetarians - "no" to meat and fish, "yes" to milk and eggs

Definition lacto vegetarian used to describe a vegetarian who does not eat eggs but eats dairy products. Many vegetarian Hindus are, by the way, lacto-vegetarians who avoid eggs for religious reasons, but continue to eat dairy products.

Lacto-vegetarians - "no" to meat and eggs, "yes" to milk

Ovo Vegetarians- These are those who do not eat meat or dairy products, but allow themselves eggs. Some people become ovo-vegetarians because they are lactose intolerant.

Ovo-vegetarians - no to meat and fish, no to milk, yes to eggs

semi-vegetarians- this, of course, is not a very specific term, but it means "inconsistent" vegetarians: those who eat meat or fish sometimes - for example, on holidays.

Semi-vegetarians - usually vegetarian, rarely meat

Sand Vegetarians- this term refers to people who eat fish and seafood, but do not eat meat.

Sandy vegetarians - no to meat, yes to fish

Raw foodists - they are strict vegetarians (vegans), committed to a diet of raw foods that do not heat above 115 degrees Fahrenheit (46 degrees Celsius). Followers of the raw food diet believe that food cooked above this temperature loses a significant part of its nutritional value and is harmful to the body.

Raw foodists - "no" to heat-treated food

Adherents of the macrobiotic diet give preference to cereals, cereals. Their diet also includes fruits and vegetables, and the occasional, occasional consumption of fish is acceptable. At the same time, it is recommended to avoid sugar and refined foods, including oils. Perhaps the most unique focus of the macrobiotic diet is the daikon vegetable, as well as seaweed.

Adherents of macrobiotics - "cereals, cereals are the healthiest food"

Fruitarians- Raw vegans who eat mainly fruits of plants (at least 75%): fruits, berries, vegetables with the addition of a small amount of grains, nuts and seeds. Fruitarians only eat foods that don't need to be destroyed, so they eat cucumbers and tomatoes, but avoid potatoes, beets, or lettuce.

Would you like to know what a vegetarian is? Then read this article carefully!

It is impossible not to notice how rapidly the world is changing. As the pace of life keeps increasing. There is more and more information, and real knowledge is less and less. What is real knowledge? This is the kind of knowledge that we take from a trusted authoritative source, test it experimentally on ourselves and thus make it our own. Therefore, without checking for ourselves, it is impossible to say that we really know something.

How does this relate to the topic of this article? The most direct.

Only by trying to be a vegetarian for at least a while, by studying this way of life, by studying the diet of vegetarians, by preparing vegetarian dishes that you like, by penetrating into this philosophy, will you really have an idea about this. And much more than reading the mountains of literature on this topic.

With careful observation, you can see that people in the modern world are quite clearly divided into two main streams. And the further you go, the stronger this division is visible. One stream of people is in a state sound sleep and gradually falls asleep deeper and deeper, or, in other words, does not develop, but degrades. People from this stream do not notice and are unable to notice what their lifestyle leads to, their numerous desires and ever-increasing needs, they do not notice how they harm themselves, the people around them, nature and the world around. They prefer to follow the path of least resistance, or, conversely, they practically torture themselves in pursuit of the implementation of their ambitious plans. Neither one nor the other brings them satisfaction from life. And despite this, they continue to do everything according to the usual scheme, guided by other people's thoughts, other people's schemes and their restless mind.

In another stream there are people who have already begun to wake up from such a dream, who have begun to see certain interconnections between their actions and their consequences. They are trying to rethink their lives, their desires, their relationships, motivation, course of development, worldview and many other aspects. Bringing more awareness into their lives, they acquire the ability to change for the better and then make positive changes in the reality around them.

In my opinion, the answer to the question: “Why do they become vegetarians?” Should be this: people become real vegetarians not because it is now in trend and not in company with friends, but because they have realized something that does not allow them to continue the previous Lifestyle.

A vegetarian is a conscious person who does not oppose himself to nature and other living beings, who cares about the environment in which he lives, and this primarily affects what type of food he chooses. The deeper the motive to change the habitual type of food, the higher the degree of awareness and the greater the chance of not becoming a former vegetarian.

Who are ex-vegetarians? And why does this happen to people who were able to at least start eating differently?

There are several reasons.

Firstly, this is insufficient motivation, the absence of a solid foundation that supports such a decision. And with the first difficulties, a person returns to his comfort zone. These may be health problems that have begun, pressure from loved ones and important people who do not like it, difficulties in overcoming previous taste attachments.

The second very common reason why people cannot remain vegetarians is the haste to switch from one type of diet to another without proper awareness in this matter. That is, they simply take and exclude those foods that vegetarians do not eat, sometimes leaving a very meager diet, since the food was built mainly on those foods that were excluded. They look to see if vegetarians eat fish, eggs, cheese. Can Vegetarians Eat Dairy Products? Yeah, strict vegetarians, or rather vegans, don't eat fish, eggs, dairy products, and they don't even eat honey! And they don't wear fur, leather goods, and so on.

And out of the desire to immediately do everything to the highest standard, a person takes on an impossible task, and, having failed, naturally quits and feels only disgust for this in the future. Well, to myself at the same time for not doing well. If we return to the fact that people do not think over their future menu and simply exclude what vegetarians do not eat, then in this case they simply remain hungry and the body does not get what is required and, of course, rebels. Everything must be approached with reason. If you have already thought about the question of how to become a vegetarian, approach this thoroughly, as this will forever change your life for the better, but only if everything is done correctly and gradually.

So, how to become a vegetarian:

Carefully study this issue, choosing authoritative sources. If you study someone personal experience, ask in detail those people who have a long positive experience in this matter. Know well what vegetarians eat. They will be able to suggest a lot.
Gradually switch to a vegetarian diet. Do not inflict violence on your body, it does not like it. There are people who can do everything in one go, but it's all very individual. Focus on your features.
Vegetarian nutrition requires a very good balance. Therefore, look for such recipes for vegetarian dishes that best meet this condition. It should be tasty, varied, you will definitely like it and contain all the vitamins and minerals for normal life.
Attract your loved ones to your side not by the fact that you now do not eat anything that you ate before, but, for example, by new unusual and delicious dish, positive emotions And useful properties various combinations of vegetables, fruits, drinks, spices and sweets that do not get better.
Do not agitate anyone and do not show aggression in this sense. Otherwise, you can get the opposite result and you may be asked: “Why are vegetarians so evil ?!” But once you get the first positive results in the form of a healthy complexion, slimness, a burst of energy and cheerfulness, everyone will want you to share your secret with them.
IN difficult periods Motivate yourself with the stories of those people whose lives have changed in better side with the transition to vegetarianism. Make yourself a list famous people vegetarians that inspire you and review it periodically.

I will give a few examples.

Notable Vegetarians:

Pythagoras, Zarathustra, Confucius, Socrates, Plato, Ovid, Plutarch, Origen, John Chrysostom, Sergius of Radonezh, Seraphim of Sarov, Isaac Newton, Leonardo da Vinci, Leo Tolstoy, Mahatma Gandhi, Mark Twain, Rabindranath Tagore, Albert Einstein.

Maybe it will be our contemporaries, then, for example, such names: Paul McCartney, Mike Tyson, Jim Carrey, Brad Pitt, Henry Ford, Irina Bezrukova, Anna Bolshova, Olga Shelest, Fedor Konyukhov, Mikhail Zadornov and many others. Be sure to make your inspiring list of vegetarians!

We can definitely say about all these people that they are extraordinary people, with outstanding abilities in one area or another. And the fact that they are all vegetarians played an important role. It's nice to be on such a list, isn't it?!

So, we have more or less figured out who a vegetarian is. This is a man with high level mindfulness, eating foods that exclude the content of meat, poultry, fish and seafood, eggs and in some cases dairy products and honey (vegans). Vegetarian eats a variety of vegetables, fruits, cereals, cereals, juices, nuts, mushrooms, herbs, seeds, vegetable oils, dried fruits, dairy products (lacto-vegetarian) and honey.

Historically, it so happened that at all times in almost all cultures and in most religions, a vegetarian type of diet was present as a necessary component. In some cases, for the physical survival of the family, in others - for spiritual growth. The practice of fasting had in mind all these components. That is: strengthening health through cleansing the body of impurities that inevitably accumulate when eating animal products; spiritual transformation due to the cleansing of the subtle body from gross vibrations that accompany such nutrition, and on a planetary scale - a break in the mass killing and suffering of animals. You can also trace several stages of awareness. The first step is when the hunters ask for forgiveness from the animal, killing it to feed themselves and their families. The second step is a deliberate refusal to inflict suffering on any living being.

At the beginning of the article, it was mentioned about the division of people into two streams. On the stream of sleepers and the stream of those awakening and striving for ever greater awakening. Here it is necessary to add that everything has its time. All at once cannot be vegetarians, all at once cannot be awakened. It is very important not to force things and not show aggression towards those who have not yet understood what already seems obvious to you. There are situations when you yourself choose something, and situations when the Path chooses you. When the Path chooses you, the main thing is not to miss this moment and go according to it, sensitively listening to inner voice conscience. This is the most reliable option.

Small vegetarian menu

Vegetarian borscht

Proportions for 2 liters of water:

White cabbage 200 gr.
Potato - 4 pcs.
Beets - 1 (medium size)
Carrot - 1 small
Butter or ghee or olive oil for frying
Juice of 1/3 lemon
Salt to taste, approximately 2 tsp; sugar optional 1 tbsp
Mustard optional half teaspoon
Bay leaf 1-2 leaves
Asafoetida 0.5 tsp
Pinch of corn, curry 1 tsp
Seasoning "Provencal herbs"
Fresh, finely chopped herbs, optional, for garnish

While the water is heating in the pan, chop the cabbage, cut the potatoes into cubes. Three carrots and beets on a grater. We throw cabbage and potatoes into boiling water, and at this time we heat the oil in a pan (which one was chosen for frying) and first we throw spices. If you use mustard, then first it and Bay leaf, a little later, add asafoetida, curry, kukurma and after a few seconds - grated beets and carrots. Mix thoroughly, squeeze the lemon juice, add a spoonful of sugar and dry herbal seasonings. Simmer all this while stirring for 15-20 minutes, while potatoes and cabbage are boiled. Then we combine what was stewed in the pan with vegetables in a saucepan and cook it all together for about 7-10 minutes, until everything is saturated with the aroma of spices. At the end, add salt, turn off and let it brew a little. Before serving, you can decorate with fresh herbs and put a spoonful of sour cream or soy cream. Borscht should be thick and very tasty!

Vegetable stew with spaghetti

Cooking ingredients for 3 servings.

Separately, cook spaghetti in salted water and with the addition of 1 tsp. olive oil based on 3 servings. About half a pack of spaghetti. While they are cooking, prepare the stew.

For the stew:

One medium zucchini
2-3 sweet tomatoes or 7-8 cherry tomatoes
Bell pepper 2 pcs. One red sweet, the other yellow
1-2 garlic cloves or asafoetida
Salt to taste
Dry seasonings you love
Cucurma 0.5 tsp

Peel the zucchini, cut into cubes. Pepper cut into strips. We also cut the tomatoes into cubes. Pour olive oil into a heated frying pan, squeeze the garlic with a garlic press and pour in the turmeric. Fry for a few seconds and throw in the zucchini and peppers. Pour in some water and close the lid. Simmer for approximately 10 min. until soft and add tomatoes, salt and pour dry seasonings. Stir gently, cover again and simmer for another 5 minutes. All is ready! Add spaghetti garnish and enjoy your meal.

Salad of avocado, arugula and cherry tomato with pine nuts

Avocado (ripe) 1 pc.
Cherry tomatoes 6-8 pcs.
Arugula 1 pack (150-200g.)
1 lemon
A handful (small) of pine nuts
Olive oil, salt or soy sauce, parmesan (optional)

Cut cherry tomatoes into halves or quarters, peel the avocado, remove the stone, sprinkle lemon juice and cut into thin slices. Rinse and dry the arugula. Put all the ingredients in a salad bowl, season with the remaining lemon juice and soy sauce, add a little olive oil, mix gently, sprinkle on top with pine nuts and parmesan (optional). Eat for health!

Berry smoothie

Take any berries or berry mix. I take frozen berries in winter and fresh in summer. About 200-300 gr. berries. Pour them into a blender, you can add 50 ml. milk or soy cream, a little brown sugar if it seems very sour, and beat it all until smooth. Gorgeous and super vitamin smoothie is ready! For people with weak digestion, it is advisable to use such a dish only in the summer.

Try new dishes, develop, try to live consciously and the universe will definitely thank you!