What is vegetarianism? How to make a vegetarian diet?

For those who are determined not to consume animal food in any way, we have listed for you an example of a vegetarian diet list that is both healthy and helps to lose weight. If you want to be a vegetarian, which foods should you consume and which should you stay away from? Weight loss vegetarian diet…

Vegetarian diet, in which vegetables, fruits, grains and legumes are preferred instead of red meat, fish and poultry, is a type of nutrition that has gained popularity recently. In order to avoid protein deficiency, vegetarians try to meet these nutritional values, which we normally use from meat, from foods such as seeds, nuts and legumes. The positive effects of vegetarian nutrition, which aims not to gain weight by eating healthy, are provided by careful and controlled nutrition. A nutritional list that is not suitable for the body can have an adverse effect on you while it is normally beneficial. Therefore, it is healthy as long as it follows healthy eating recommendations in a vegetarian diet. Because they contain vegetables, fruits, legumes and grain products, their fat content is low while the fiber rate is high. When we look at the titles of vegetarian classifications, it is possible to see the following names; Lacto-ovo-vegetarian, Lacto-vegetarian, Vegan or strict vegetarian, Semi-vegetarian. So what exactly are these vegetarian varieties? Here are the definitions and the curious about vegetarianism…

VEGETARIAN NUTRITIONS

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Lacto-ovo-vegetarian: (The type mostly preferred by vegetarians) They include eggs and dairy products in their diet, but they do not prefer meat, fish and poultry in their diet.

Lacto-vegetarian: They do not have meat, fish, poultry and eggs, they only consume milk as an animal source.

Vegan or strict vegetarian: They do not consume any healthy animal foods such as meat, fish, poultry, eggs, milk, yogurt, cheese. Vegans don’t even eat honey.

Semi-vegetarian: They only eat meat, fish and poultry occasionally.

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HEALTHY FOODS IN A VEGETARIAN DIET

Fruits: Apples, bananas, strawberries, oranges, melons, pears, peaches
Vegetables: Green leafy vegetables, asparagus, broccoli, tomatoes, carrots
Grains: Quinoa, barley, buckwheat, rice, oats
Legumes: Lentils, beans, peas, chickpeas.
Nuts: Almonds, walnuts, cashews, chestnuts
Seeds: Flaxseed, chia, and hemp seeds
Healthy fats: coconut oil, olive oil, avocado
Proteins: Eggs, dairy products.

VEGETARIAN DIET LIST OF 200 CALORIES

Breakfast: 3 muffins made with wheat flour, half a glass of skim milk mixed with strawberry melon

Lunch: 250 ml of soup, half a glass of dried beans, 60 grams of cracked crackers, 4 medium carrots, 1 glass of diet milk

Dinner: 1 glass of ice tea, Vegetable dinner in the pan

Snack: 30 grams of seeds, 1 banana, 250 ml of light fruit yogurt

SAMPLE VEGETARIAN DIET LIST

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Breakfast

Green tea, skim cheese, olives, boiled egg, lettuce, cress, purslane salad, two slices of wholemeal bread

Noon

Cabbage soup, 1 bowl of yogurt, two slices of rye, seasonal salad

evening

Green beans, 3 tablespoons of rice, 1 bowl of yogurt, vegetable salad

Before sleeping

Green tea, skim milk.

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