Diet without meat and fish for weight loss. Effective meat-free diet for weight loss - menu

Many women are concerned about being overweight. Nutritionists are developing more and more new diets, newfangled principles of nutrition are emerging. While the simplest, and often the easiest way to lose weight, does not require special knowledge in new dietary trends. This is a meat and dairy free diet. Its meaning is clear from the name - we refuse meat and dairy products. Such a vegetarian food system comes in different ways: someone simply wants to lose weight and lead a healthy lifestyle, and someone refuses meat because of pity for animals.

Meat free diet

There are several varieties of this diet. Someone uses a diet without all meat and dairy, but eats seafood, someone goes on a diet without meat and fish, allowing himself, for example, eggs and dairy products. There is a diet that implies the rejection of meat, and eggs, and fish and seafood, and dairy products. The meat-free diet is convenient because you can choose the most suitable option for yourself, which will allow you to lose weight, but eat your favorite foods. If you are planning to “go on” a meat-free diet for weight loss, and not just for humanistic reasons, you will have to give up fried, sweet, too salty, starchy, spicy foods.

The most important principle of the diet is based on the rule: if you have excluded meat, this does not mean that you can completely eliminate protein foods. Protein is the building material of our muscles, without it proper and healthy nutrition is impossible. If protein is not taken from meat, it must be obtained from other products. First of all, these are legumes, nuts, mushrooms. Plant foods are mostly low in protein, so vegetables and fruits alone should not be limited to your diet menu without meat and dairy products. It is necessary to remember about the use of cereals. It is important to keep a variety of diet during the diet. Otherwise, such a diet threatens not only to disrupt the diet (after all, we get bored every day to eat the same way), but also to lack the most important substances for our body.

Weight loss without meat, fish, dairy products

Such a diet can be followed by people who are overweight and those who need to lose a few extra pounds. In the first case, the diet is designed for 1-2 months, in the second - about a couple of weeks. By following the rules of the diet, you can lose 5-6 kg per month. If it is difficult to give up meat for a long time, you can limit yourself without meat, eggs, fish and dairy products. You should not drink a lot of tea and coffee, although you do not need to completely refuse these drinks. It is better to drink a lot of mineral water without gas.

Diet without meat: menu

The first diet option that allows eggs and milk:

Breakfast: cottage cheese (100g), the same number of berries

Second breakfast: fruit (except bananas and grapes)

Lunch: 100 grams of beans, lentils, soy or peas, 100 gr. vegetables in any form

Afternoon snack: 30 grams of nuts

Dinner: 100 gr soy meat or tofu, 70 gr. cereals (buckwheat, brown rice, millet)

Later it is allowed to drink a glass of yogurt or kefir

The second is strict, without meat, fish, dairy products:

Breakfast: 160 grams of cereals, 70 grams of legumes, freshly squeezed juice

Second breakfast: soy milk, oatmeal

Lunch: 170gr. vegetables, 200 grams of buckwheat, rice or millet porridge in water, 100 grams of legumes

Snack: 30g nuts, 70g berries

Dinner: mushrooms or tofu with vegetables

Based on such an approximate daily menu, you can develop for yourself a meat-free diet menu for weight loss for a week, a month or more. Choosing a variety of vegetables and fruits for your diet, the way they are cooked (boil, steam, bake), it is easy to develop an interesting menu from your favorite products. On the Internet you can find many ready-made various recipes for a diet without meat and fish that you will like. And then losing weight will not only be healthy, but also delicious!

For any person suffering from obesity, a meat-free diet for weight loss is the best way out of the situation of being overweight. Its attractiveness also lies in the fact that it helps to establish the work of almost all body systems. Why is this happening? Therefore, the rejection of products containing the most dangerous substance - cholesterol - has a beneficial effect on health.

What are its features?

The main one is that there are several variations of the diet. Each of them is characterized by a certain degree of restriction of the amount of protein (animal) consumption. Please note: you should not experiment with the body, it is better to ask the opinion of a qualified nutritionist. Based on the situation, this specialist is assigned:

non-strict vegetarian diet;
fish diet;
veganism.

In the first case, the main emphasis is on vegetables in various variations, which are allowed to be supplemented with eggs, fruits, dairy products, fish, and cereals.

In the second case, the meat is completely replaced by fish and seafood. Usually this method of losing weight is applicable in situations where there is a loss of weight gained due to improper functioning of the thyroid gland.

Finally, the toughest weight loss option is for people with high cholesterol levels, as well as diabetics.

If there are no health problems other than excess weight, give preference to the non-strict vegetarian option. This will help you adjust to your diet. As soon as there is some result, you can move on to its tougher version.

There are pros and cons

The main advantage of a complete rejection of meat is the unloading of the digestive tract. As you know, this product is quite difficult to digest. A number of medical studies show that its excessive consumption is the main cause of some diseases. Since meat is present in the intestines for quite a long time, the toxins and slags that make up its composition enter the body and harm it. Accordingly, even a short-term rejection of meat products in the diet is the right way to cleanse and improve the body.

After studying the menu, which will have to be observed for almost three weeks, many are frightened, as they are not confident in their abilities. Seeming asceticism after good nutrition is what causes fear. And this is the main drawback of the diet. However, you need to understand that severe restriction of meat consumption will bring great results.

The second point, which is attributed to the minuses, is the inability to eat properly in the presence of chronic diseases. If they worsen, there is no need to talk about a diet. Can you imagine how it would be a shame if you have to give up proper nutrition on the "finish line"? A visit not only to a nutritionist, but also to the attending physician will help to insure. Only with the permission of both, you can start the fight against extra pounds!

And the last. Refusal of meat allows you to get rid of a large amount of weight: from 10 kilograms or more. Therefore, if you are interested in getting in shape by losing 2-5 kilos, choose another, more gentle option!

To ideal weight in 18 days

Below is a variant of the meat-free diet for weight loss, which must be followed for 18 days. Meals from the 1st to the 9th are detailed. Then everything should be repeated from the very beginning (from the 10th to the 18th):

1st day

In the morning on an empty stomach: a glass of warm water

Breakfast: 150-200 g fat-free cottage cheese (you can add a teaspoon of honey) + tea or coffee (better, of course, tea)

Lunch

Dinner: 50 g (dry) buckwheat + fresh vegetable salad (cabbage, cucumber, lettuce, etc.) seasoned with a small amount of olive oil (no more than a tablespoon) + tea (optional)

Dinner: carrot salad dressed with lemon juice and a little sour cream

Before going to bed (if you want to eat, of course): a glass of 1% kefir (just a glass, not a carafe and not a bucket)

2nd day

In the morning on an empty stomach: a glass of warm water

Breakfast: 2 hard-boiled eggs (you can add a little sour cream) + tea or coffee (and again tea is preferable)

Lunch: 4-6 pcs. dried apricots or prunes

Dinner: 50 g (dry) rice + 150-200 g seaweed salad (without any additives, with vegetable oil) + tea (if desired)

Dinner: tomato and sweet bell pepper salad dressed with lemon juice and olive oil

Before going to bed (you can): a small green apple or a glass of 1% kefir

3rd day

In the morning on an empty stomach: a glass of warm water

Breakfast: 40-50 g of Adyghe cheese + tea or coffee (I think you remember which is better to choose)

Lunch: any fruit (except bananas) of medium size

Dinner: 50 g (dry) barley groats (promotes fat burning, by the way) + raw or boiled carrots, grated and seasoned with lemon juice + tea

Dinner: fresh green vegetable salad with olive oil

Before going to bed: a glass of 1% kefir

4th day

In the morning on an empty stomach: a glass of warm water

Breakfast: 50 g of oatmeal, boiled in water or simply poured with boiling water (you can add a teaspoon of honey) + tea or coffee

Lunch: 80-100 g fat-free cottage cheese

Dinner: 100-150 g boiled fish (except fatty varieties) + 250-300 g (depending on the number of fish) boiled vegetables (cauliflower, broccoli, carrots, etc.) + tea

Dinner: 300-400 g of any fruit (except bananas and grapes, as you probably already guessed).

Before going to bed (if a brutal appetite suddenly wakes up): a glass of 1% kefir (already rather fed up)

5th day

In the morning on an empty stomach: a glass of warm water (which doesn't seem so nasty anymore)

Breakfast: 40-50 g of buckwheat (sorry, there will be no honey today, but you can add a pinch of salt) + tea or coffee (which it would be time to give up already)

Lunch: natural yogurt (i.e. no additives)

Dinner: 100 g of fatty fish (preferably mackerel) + 300 g of boiled vegetables + tea

Dinner: salad from 300-400g. any fruit (except the above), seasoned with lemon juice or low-fat (10%) sour cream or natural yogurt (but it’s better not to mix fruit with anything)

Before going to bed: a glass of (already your favorite) 1% kefir

6th day

In the morning on an empty stomach: a glass of warm water

Breakfast: 40-50 g rice with 1-2 pcs. dried apricots + tea or coffee

Lunch: 30-40 g of Adyghe cheese

Dinner: 100-150 g fish (low fat) + 250-300 g boiled vegetables (except carrots) + tea

Dinner: 300-400 g apples (unsweetened) or oranges

Before bedtime: (yes, yes!) a glass of 1% kefir

7th day

In the morning on an empty stomach: a glass of warm water

Breakfast: 300-400 g of fruit (grapes and bananas are not prohibited, but it is better to refuse them) + tea (you should not drink coffee, because in combination with fruits, especially apples, it can lead to unpleasant consequences)

Lunch: 100 g sprouted wheat

Dinner: thick vegetable soup (theoretically, the amount is not limited, but still try to observe the measure) + a slice of black bread (no more than 40 g)

Dinner: 180-200 g low-fat cottage cheese (you can add a little low-fat sour cream)

Before bedtime: a glass of 1% kefir (you can do without it)

8th day

In the morning on an empty stomach: a glass of warm water (drank on the machine)

Breakfast: 2 small pears (ripe and sweet - only such will benefit) + tea

Lunch: 30-40 g of rye bread (you can gnaw on a cucumber)

Dinner: vegetable soup + 100 g boiled potatoes (option: add it to the soup) + tea

Dinner: 2 hard-boiled eggs (with sour cream if you like)

Before bedtime: kefir (no specification)

9th day

In the morning on an empty stomach: a glass of warm water

Breakfast: salad from 300-400g. any fruit seasoned with lemon juice + tea

Lunch: 30-40 g wheat (or corn) flakes (unglazed)

Dinner: vegetable soup with a small amount of rice (or with a piece of bread, as on day 7)

Dinner: 180-200 g curd

Before bedtime(in principle, you should no longer feel hungry, but still): kefir

A meat-free diet is a great way to cleanse the digestive system, since meat is a rather heavy product for the body, and toxins and toxins are formed during its digestion, which undoubtedly negatively affects overall well-being. Just do not confuse the diet with fasting days, when just one and several days a week this protein product is not included in the diet. Effective cleansing of the body occurs when you give up meat for a longer period.

Protein diet without meat

The most important thing in all diets is the balance of the consumed products. You can not refuse food that includes a protein product, as metabolism will be disturbed. If you eat vegetables and fruits alone, you can get the opposite result, because the latter contain a lot of sugar, and their excessive consumption will lead to weight gain.
Therefore, you need to be smart about your diet. Here is a list of the main dietary products, from which everyone can make a suitable menu for themselves:

Breakfast: a serving of fat-free cottage cheese (200 g), scrambled eggs or 2 egg scrambled eggs with salad, oatmeal or buckwheat porridge, you can with milk, vegetable salads dressed with olive oil. You can drink a cup of tea or coffee.
Snack: fruits (except banana and grapes), dried apricots or prunes (4–6 pieces), yogurt.
Lunch: mushroom or fish soup, legumes or vegetables (can be fresh, steamed or stewed), durum wheat pasta. You can drink tea, coffee, compote or kefir.
Dinner: vegetable or fruit salads, soy meat, side dishes of buckwheat, millet or brown rice (half a standard portion), baked fish, fat-free cottage cheese (200 g), vegetable stew.
If you want to eat before going to bed, then you can drink tea or a glass of kefir (fat-free).

Can you lose weight without meat?

No diet works on its own. In order to accelerate the metabolism, in addition to eating protein, you also need to do physical exercises, and this will take more than one week. But your slimming body will surely thank you with an improvement in well-being and appearance. By no means go hungry. You must eat in such a way that the feeling of satiety does not leave you, otherwise you can break loose, and all weight loss will go down the drain.

Protein is the building material for the body. In no case should it be excluded from the diet. During this period, you need to replace meat with vegetable proteins. They are found in the following products:

legumes;
nuts;
wheat bran;
prunes;
dried apricots;
avocado.

Try to include these products in your menu so that the diet is as balanced as possible.

Diet without meat and fish

If you decide to thoroughly clean yourself up, you can also refuse fish, using an exclusively vegetarian diet. Basic principles of product selection:

Completely exclude food of animal origin. Replace it with legumes, nuts, cauliflower.
You can eat eggs and dairy products.
Use olive oil in cooking.
Forget about confectionery.
Love vegetable soups, baked vegetables.

Any diet is stressful for the body, so try to choose the right foods to get through this time as comfortably as possible. If you want to effectively and usefully clean yourself up, the main thing is to try not to harm yourself. Before using any food restrictions, it is advisable to consult a doctor. If there are any contraindications, try other, not so drastic methods of cleansing the body.

A meat-free diet is a topic around which controversy constantly occurs. Someone believes that a person necessarily needs meat in their daily diet, and someone, in particular vegetarians, is opposed to any animal products. But, in any case, a weekly unloading of the body without meat will not harm anyone. Such nutrition will only help get rid of a couple of extra pounds and cleanse the body of accumulated toxins.

Pros and cons of the diet

Of course, it is animal protein that contributes to the rapid and long-term saturation of the body. But people who are overweight over 15 kg will not be able to lose weight by reducing only carbohydrates in the diet. That is why a meat-free diet is more effective for those who are significantly overweight.

You can adhere to this method of losing weight from 7 to 18 days, but no more. Since a diet that excludes the consumption of animal protein can rebuild the digestive system. And then, when you leave the diet, there may be problems with the assimilation of previously familiar food.

If the desired result has not yet been achieved, you can repeat the course of the diet, but not earlier than after a couple of months. It is also worth noting that when leaving the diet, a sharp lean on meat is not welcome. It is necessary to gradually move on to the usual diet, introducing boiled chicken meat into the menu.

So, the advantages of the diet are cleansing the body, losing weight, and also the fact that it is quite effective in combating a lot of excess weight. Among the minuses, one can note the possible occurrence of gastrointestinal disorders, as well as the fact that a long-term diet that excludes meat can change the functioning of the digestive system. The diet is contraindicated for people with acute gastrointestinal diseases, pregnant women and breastfeeding women. Before starting to lose weight using this technique, it is better to consult a doctor or nutritionist.

When following a diet, you should take into account some of the nuances for the most effective weight loss, namely:

in order to avoid fluid retention in the body, it is better to completely or at least partially refuse salt;
although the diet does not limit the use of tea or coffee, you should give preference to ordinary clean water;
although this diet involves a diet that reduces the intake of animal protein from meat, you need to replace it in sufficient quantities with vegetable protein. In addition, animal protein can be obtained from eggs and dairy products;
Do not limit your diet to only vegetables and fruits, because the body will not be fully saturated. This can lead to a breakdown and eating in large quantities, which will not only return the lost kilograms, but also add new ones.

sample menu

There are two types of meat-free diet: with the use of dairy products and excluding its use. Nutrition according to any of these schemes is effective and suitable for weight loss. Which one to choose depends on personal preferences and desires.

Sample diet menu with dairy products:

breakfast: fat-free cottage cheese (100 g) and the same number of berries;
second breakfast: apple, pear or orange;
lunch: 100 g legumes with fresh vegetables (150-200 g)
afternoon snack: a handful of nuts (about 30 g);
dinner: 100 g of soy meat or tofu with porridge (buckwheat, brown rice, millet) and fresh vegetables;
late snack: a glass of low-fat kefir.

An exemplary diet menu that excludes dairy products:

breakfast: 100 g of porridge with 50 g of legumes and freshly squeezed orange juice;
second breakfast: 2 tbsp. l. oatmeal with a glass of soy milk;
lunch: 100 g of legumes with fresh vegetables (150-200 g) and porridge;
afternoon snack: a handful of nuts and berries;
dinner: 100 g tofu or soy meat with vegetables and mushrooms.

The main source of protein according to this diet are legumes, which contain it in sufficient quantities in order to replenish protein reserves in the body. At the same time, the total calorie intake is quite low, which is a necessary and main condition for effective and rapid weight loss.

Healthy eating without meat - is it possible? Many people consciously refuse meat, based on subjective reasons: someone feels sorry for animals, someone does not accept cruel treatment of them, and someone simply believes that meat is harmful to human health.

In order to lose weight, improve health and general cleansing of the body, vegetarians completely refuse meat and related products of animal origin. A more rigid offshoot of vegetarianism is veganism. Vegans eat only plant-based foods, ignoring dairy products, eggs, and milk. Some vegetarians do not exclusively eat the meat of slaughtered animals, while allowing themselves butter, eggs, and milk. There are those who refuse completely meat, but at the same time allow themselves fish.

There is an opinion that a healthier diet without meat cannot be balanced, because meat contains a huge amount of nutrients that a person needs. Historically, people from the very beginning of their existence consumed meat even more often than plant foods, thereby making an impression of themselves as a predator. So is it worth it to go against nature? Is a meat-free diet healthy?

Meat-free eating has both pros and cons. Protein, which is found in significant amounts in meat, is considered a building tool for strengthening muscles. However, the opinions of experts on the account of nutrition without meat are divided. If some believe that a healthy diet without meat is impossible, then others offer alternative meat products that can fully cover a person's need for protein and proteins.

Healthy eating without meat - what's the alternative? Plant foods are considered very healthy, but unfortunately they do not contain a number of vitamins and minerals that a person needs, in particular, we are talking about zinc, iron, calcium, copper, as well as some B vitamins (12 and 6). The protein found in plant products, oddly enough, is less absorbed by the body, in addition, it is not rich in essential amino acids.

Legumes are considered the most successful alternative to meat for a healthy diet without meat, because 1 glass of beans contains about fifteen grams of the necessary protein, then one hundred grams of meat - about twenty grams. It follows that for a meat-free diet to be healthy, you need to consume a fairly decent dose of beans daily, in particular soy products, beans, lentils and peas. If you are not a vegan and have excluded only meat from the diet, while reserving the right to drink milk, eat eggs and butter in sufficient quantities, then most likely you will cover the required protein norm.

But some cereals, such as wheat, rice and buckwheat, will help to replenish the supply of missing amino acids.

The fact that fish is not considered meat and consumed as food is also not worth worrying about. Such varieties of fish as herring, salmon, tuna and pink salmon also contain complete protein, but are absorbed a little worse than meat.

If you decide to give up meat consumption, but at the same time make sure that your meat-free diet remains healthy, pay attention to dishes such as: vegetable stew, vegetable lasagna, wheat porridge with cottage cheese.The composition of such products includes vegetables rich in protein, noodles, zucchini, mushrooms, millet and cottage cheese.

For example, to prepare a meal for a healthy diet without meat, in particular millet porridge, you will need about two hundred grams of cottage cheese, a glass of millet, two glasses of water, a handful of strawberries or raspberries, a little sugar and cinnamon.

Millet must be washed in water and placed in boiling water. Choose a pan for cooking millet with thick walls and a bottom. Grind cottage cheese and sugar in a separate saucepan using a strainer. When the cereals are cooked, add the curd mass to them, decorate the dish with raspberries or strawberries before serving.