The Vegetarian or Vegan Diet
The vegetarian diet is seen more as a life philosophy than a slimming method. It has more and more followers and is based on one important principle: Do not eat meat. There are various alternatives for vegetarians.
- The main vegetarian diet allows you to eat fish, dairy products and eggs.
- The lacto-ovo vegetarian diet does not allow you to eat meat and fish but dairy products and eggs are allowed.
- Strict vegetarian diet: no fish, no meat, no eggs, only milk products are allowed.
- The vegan diet: no fish, no meat, no eggs or dairy products.
RULES TO FOLLOW ON THE VEGETARIAN DIET
It is necessary to replace animal proteins with vegetable proteins that will effectively combine. Some examples of effective combinations: Rice + soya or semolina + chickpeas or corn + red beans or rice + lentils.
It is important to aid the absorption of iron from plants (it is absorbed less than iron contained in meat). This is possible by increasing consumption of vitamin C. One orange or some grapefruit segments during a meal will achieve this effectively.
If we do not eat fish, we may lack essential fatty acids that the body needs. You can replace these with oils rich in Omega 3 such as rapeseed oil, walnut oil, flaxseed oil or camelina oil.
It’s important to control consumption and to pay attention to deficiencies in micronutrients such as zinc and selenium. These two trace elements are also found in plants but 50% less than in animal products.
Positives of the Vegetarian Diet: